Hybrid Kettlebell Muscle vs. Bodybuilding [worth printing this out]

On By adminIn General, Tips and TricksLeave a comment

Back in 2018, I traveled to Italy to certify as a StrongFirst Lifter (SFL).

Amazing trip. One I’m still grateful for to this day.

But here’s one thing I remember most:

Watching the other participants train was fascinating. You could pretty quickly tell who had been doing what leading up to the cert.

Group one: folks who had been training with a blend of kettlebells, barbells, and bodyweight—a hybrid approach. When it came time to perform the required lifts (Zercher squats, front squats, back squats, good mornings, deadlifts, bench press, military press), they moved well. Solid form. They passed.

Group two: folks who had been taking a more traditional bodybuilding approach—lots of isolation work, splitting body parts across different days, machines, etc. And here’s the thing—they were JACKED. Big. Strong-looking.

But when it came time to press a barbell overhead into a good position, or squat to depth while maintaining a neutral spine … a lot of them simply couldn’t do it. The mobility wasn’t there. The strength in the right places wasn’t there. And a lot of them didn’t pass the technique tests as a result.

That was 2018. Eight years later, I see the exact same thing playing out with my clients and online members—and the lesson is just as relevant.

Now—if your only goal is to look good in a mirror, a traditional bodybuilding approach will get you there. You will build bigger muscles. I’m not knocking it.

But if you want to get strong AND muscular … while staying lean, athletic, and mobile at the same time … that’s a different program.

That’s Hybrid Kettlebell Muscle 2.0.

HKM 2.0 is built around combining the classic barbell lifts (squat, bench, deadlift) with kettlebell training—in a way that produces real, lasting results. Strength, muscle, conditioning, and mobility. All together, not traded off against each other.

And this week — it’s my birthday week, so I’m doing what I always do and giving YOU the gift — when you grab HKM 2.0 right now, you also get three additional programs completely free:

  • 28-Day Bulletproof Shoulders Challenge
  • Kettlebell / Bodyweight Hybrid Strength Training (the 3/7 method)
  • Hybrid Kettlebell Muscle 1.0 (the original program)

This is a deal I’m running for my birthday, so grab it while it’s at its lowest.

Grab HKM 2.0 + all three bonuses here <<

Here’s to getting strong and muscular while staying lean, athletic, and mobile—all at the same time!

— Forest Vance, MS
Kettlebell Expert
KettlebellBasics.net

How I stopped thinking like a F*t O-Lineman

On By adminIn General, Tips and TricksLeave a comment

Yesterday, I talked about how playing offensive line wired me wrong around food.

From age 14 through 25, I force-fed myself as much as possible, honestly, a good portion of the time. That was the job. Not healthy — but that was what the job required.

And then I retired from my football career. Started trying to get healthy and drop some lbs. And here’s how it played out:

I’d have a meal plan.

I knew my calories, I knew my protein target, I knew what a solid day of eating was supposed to look like.

And I’d do pretty well with it — for a day, maybe two.

And then I’d have a long day at work, get tired, get stressed, etc., and go off the plan.

Maybe I’d eat an entire bag of chips before dinner. Maybe I’d just hit the drive-through instead of eating what I had planned.

And then it would start — why did I do that? What is wrong with me? I know exactly what I’m supposed to be doing – but I just can’t seem to follow through.

And then I’d fall off the plan for a couple of days before dragging myself back to it.

Sound familiar?

Here’s what I eventually figured out was one thing going on underneath all of that.

The meal plan wasn’t the problem.

Now I DID need the meal plan. Knowing your calorie target, your protein target, what a solid day of eating looks like — that foundation matters.

But something was missing on top of it.

And that missing piece was identity.

In my own words — and this is not a politically correct way to put it, but it’s honest — I was thinking of myself as a “fat offensive lineman”. That was the identity running in the background. And no meal plan overrides that. You can white-knuckle it for a few days, but eventually your behavior follows your belief about who you are.

(And obviously, that’s not a nice way to talk to yourself. I would never say that to someone else. Just to myself. Which — honestly — is something I’ve also gotten a lot better at through this whole process.)

If any of this is resonating and you already know you’re in, you can grab one of the 12 spots right here -> SIGN UP FOR THE MINDFUL EATING SUMMER RESET

Otherwise, keep reading — because here’s where it gets interesting.

James Clear lays this out in Atomic Habits. His core idea is that you don’t change by focusing on goals. You change by focusing on identity — who you believe you are. And you build that identity through small consistent actions that each act as a vote for the person you want to become. No single action transforms you. But the votes stack up. And as they stack up so does your belief about who you are.

So here’s the practical takeaway from that.

Every time you make a small good choice around food — eating a little slower, stopping when you’re full, choosing the slightly better option — that’s a vote. You’re not trying to be perfect. You’re just stacking votes for the person you want to become. Over time, those votes build the evidence that you are, in fact, someone who takes care of their body.

That’s the foundation of what we build over six weeks in the Mindful Eating Summer Reset — in a small group setting with real coaching and real accountability.

If you’ve already worked with me and have a meal plan, bring it. We’ll use it or freshen it up as part of the program. If you don’t have one we’ll get you set up. But then we stack the psychology on top — the identity work, the behavior patterns, the stuff that actually determines whether the plan works long term.

This is capped at 12 people total. Once those spots are gone, registration closes. If you’re ready to do this differently — not just follow another plan, but actually change how you think about food and who you are around it — grab your spot here.

-> SIGN UP FOR THE MINDFUL EATING SUMMER RESET

— Forest

PS – Spots are going fast. If you’ve been on the fence, now is the time. GRAB YOUR SPOT HERE.

200 Rep Kettlebell “Skill Day”

On By adminIn Kettlebell WorkoutsLeave a comment

Hey, I hope you had a great Easter.

Now it’s a new week, and we’re starting our Gladiator Kettlebell Tetrad Challenge today. I’m pretty excited about it.

Over the last couple of days, I shared a “Preparation” day and a “Test” day with you – sample workouts from the program. Today I want to show you the third part of this training cycle: the skill day.

*If you still want to jump in for Gladiator Tetrad Kettlebell, you can. We’re starting today, but this will be your last chance to join at the beginning. Once we get rolling, it’ll be harder to jump in and keep up. You can check it out at the link below if you haven’t already:

-> Gladiator Tetrad Kettlebell (starts today, Monday, April 6th 2026)

This is a 200-rep workout. You’re moving through a circuit, getting your heart rate up, and working through a range of kettlebell movements. It’s a longer, steady session where you practice different exercises and build volume.

—–

200 Rep Kettlebell “Skill Day”

Do 20 reps of each exercise listed below. You can rest as needed, but you CANNOT move on to the next exercise until you have completed all 20 reps:

  • 10 1 arm KB rows per side (recommended weight – 8k/12k (women); 16/20k (men)
  • KB squat clean (recommended weight –12k /16k women, 20k/24k men)
  • Bodyweight squat
  • Two hand kettlebell swing (recommended weight –12k /16k women, 20k/24k men)
  • Single arm kettlebell swing (10 per side) (recommended weight – 8k/12k (women); 16/20k (men)
  • Alternating lying leg raise (10 per side)
  • Renegade rows (10 per side) (recommended weight – 8k/12k (women); 16/20k (men)
  • Squat jumps
  • Burpees
  • 1 arm kb press (10 per side) (recommended weight – 8k/12k (women); 16/20k (men)

STANDARD VERSION – do one round

ADVANCED VERSION – rest and repeat for a total of 400 reps!

—–

This ties the whole thing together.

We’ve gone over each day individually, but the real value comes from putting them together and following the full cycle.

Getting pieces of it through email gives you a taste, but if you want a progressive plan where everything is laid out and builds over 28 days, that’s what the full challenge is for.

If you want to be stronger, leaner, and move better 28 days from now, I’d recommend jumping in.

It’s less than the cost of a single personal training session, and you’ll get a lot more out of it.

You can sign up at the link below.

-> Gladiator Tetrad Kettlebell (starts today, Monday, April 6th 2026)

Have a great day!

—Forest

Gladiator KB “Trial Day” – Snatch + Decending Ladder Challenge

On By adminIn Kettlebell WorkoutsLeave a comment

Did you run the kettlebell prep 17-Min “Gladiator Build” KB Complex that I sent you yesterday?

That’s the first part of how this is set up.

You see, in Gladiator Kettlebell, we use a four-day training cycle called the tetrad that dates back to ancient athletics and was described by Philostratus, who wrote about how athletes prepared for competition.

The idea is simple.

The first day, which was yesterday, was a sample of that. We do what is called a prep. The idea is that it prepares the athlete. Regarding exercise, the first day consists of short, intense movements that should get the athlete going and prepare him for the hard work to follow the next day. Short bursts of exercise similar to high-intensity interval training or plyometrics. That’s what we did yesterday.

Today, day two, is your trial day.

This is an all-out trial. It’s a strenuous day and an all-out test of the athlete’s potential.

So today you’re going to push a little bit more and give yourself something you can come back to and improve over time.

—–

Gladiator KB “Trial Day” – Snatch + Descending Ladder Challenge

Start with a strength and core pairing for four rounds.

— Kettlebell snatch for twenty seconds per side
— Rest for ten seconds
— Plank hold for twenty seconds
— Rest for ten seconds and repeat

After that, move into a descending ladder.

Complete all reps of each movement, starting with ten and working your way down to two.

— Squat jumps
— One arm rows
— Push-ups
— Walking lunges per side
— Burpees

—–

A test day, the trial day, like we did today, gives you something consistent you can come back to and improve instead of just doing a different workout every time.

When you rotate this with the prep day from yesterday and the two other days in the tetrad, rest days and skill days, which I’ll cover in a future email coming soon, stay tuned, you will start to feel more organized, and it will be easier to stick with. That is going to be the key to unlocking your progress.

The full 28-day version of this is all put together so you can follow it without having to plan it yourself.

You can check it out at the link below, but hurry because we start this challenge on Monday:

–>> Gladiator Tetrad Kettlebell – Starts Monday, April 6th

I’ll be back soon to walk you through how the skill day fits in next.

—Forest

17-Min “Gladiator Build” KB Complex

On By adminIn Kettlebell WorkoutsLeave a comment

There’s a certain feeling you used to have when it came to training.

You didn’t overthink it; you just showed up, and you were ready to go.

You felt strong, capable, and like you could handle whatever you threw at yourself that day.

For many of us, that came from sports, the military, or just training hard in our 20s without much thought.

Over time, that starts to change.

Life gets busy, work and family take priority, you pick up a few injuries, and workouts become less consistent.

Now, you’re still trying to train, but it doesn’t feel the same.

You’re starting and stopping more than you’d like, working around things that didn’t used to bother you, and when you do get a session in, it can feel like you’re just going through the motions instead of actually building anything.

A lot of people chalk this up to getting older, but what’s usually missing is structure.

When you were at your best, you were following something that had some built-in progression, even if you didn’t think about it that way.

Now most workouts are random, and while you might get a good sweat, there isn’t much that carries over from one session to the next.

If you want to start getting that feeling back, the first step is not going harder, it’s getting back to a simple structure that lets you build momentum again without beating yourself up.

(That’s why this structure idea is a BIG FOCUS for our upcoming Gladiator KB Challenge.)

Here’s a “build day” session you can run right now:

—–

17-Min Gladiator Build KB Complex

Start with a dynamic warm-up for five to ten minutes.

Then move into this kettlebell complex for three to five rounds:

  • Five presses each side
  • Five reverse lunges each side
  • Ten swings
  • Five burpees

Rest for about 60 to 90 seconds between rounds, and keep the focus on clean, controlled reps.

Then finish with three to four rounds of quarter Turkish get-ups and hardstyle planks. Do three to five reps per side on the get-ups and hold each plank for twenty to thirty seconds.

—–

You should feel like you got a solid session in, but not beat up.

That’s intentional.

This kind of work is what most people skip, and it’s a big reason they end up inconsistent or constantly restarting.

I’ve been building out a full system around this idea using a simple four-day rotation that helps you stay consistent and actually build from week to week.

Learn more at the link below:

-> NEXT PAGE

—Forest

KB Snatch Workout – 4.2.26

On By adminIn Kettlebell WorkoutsLeave a comment

We had a great training session this morning.

It was snatch day — and if you’ve never done a kettlebell snatch protocol built around hitting a target number on the minute, every minute, you’re missing out. It’s one of those workouts that looks simple on paper and humbles you fast.

Here’s exactly what we did:

—–

KB Snatch Workout – 4.2.26

A. Turkish Get-Up + Waiter’s Walk — 3 rounds per side

— 1 TGU up → waiter’s walk 30 seconds → 1 TGU down
— Complete all reps on one side before switching

B. Kettlebell Snatch — EMOM x 5 minutes

— 14 snatches on the minute, every minute
— Scale to 1-arm swings or high pulls or combo if form starts to break down\

C. 1-and-a-Quarter Superset — 3 rounds – :30 work / :15 rest, alternating:

— KB 1¼ Curl — all the way up, down a quarter, back up, all the way down
— 1¼ Push-Up — all the way down, up a quarter, back down, all the way up (3 reps per set)

That’s a full training day. Skill, power, conditioning, and a little hypertrophy work to finish.
But here’s the part most people miss.

That snatch protocol didn’t appear out of nowhere. Eight weeks ago we started at a lower number. Every week we added a rep or two. This morning was the payoff — hitting 14 on the minute felt hard but doable because we’d been building toward it the whole time.

That’s progressive overload. And it’s the difference between people who train and people who actually get stronger.

Here’s a simple test. Think back 90 days. What could you do then that you can do better now? More reps? Heavier weight? Same weight but cleaner, faster, easier?

If you can answer that question — you’re on the right track.

If you can’t — that’s the unlock right there. That’s the whole game.

Turns out this isn’t a new idea. Roman gladiators were training this way about 2,000 years ago using a system called the Tetrad — a four-day cycle built around progression and recovery.
It went like this:

Day 1 – Preparation: Build up, moderate intensity, get ready
Day 2 – Concentration: The hard day — like what we did this morning
Day 3 – Relaxation: Active recovery, let the work sink in
Day 4 – Restoration: Full reset before the next cycle

Then repeat. Seven cycles over 28 days.

We built an entire 28-day kettlebell challenge around this system — the Gladiator Tetrad Kettlebell challenge — and it kicks off this Monday.

If you want in, now is the time. Early bird pricing ends soon and this is the best price you’ll see:

–>> the Gladiator Tetrad Kettlebell challenge

And even if the challenge isn’t for you right now — take that 90-day test seriously. Write down what you can do today. Train with a target. Check back in 90 days

Hope to see you on the inside.

– Forest

Worst exercise for back pain (that everyone does)

On By adminIn General, Tips and TricksLeave a comment

**Quick note before we dive in: if you’re looking for a complete, kettlebell-friendly core program that’s easy on your back and takes 8 minutes or less per day, check out my 28-Day Lower Back Fix -> 8 Minute Lower Back Fix

I was chatting with a client the other day.

He was struggling with some nagging lower back pain.

He was training consistently with kettlebells — which is great! — but then potentially undoing all that good work with a high-rep sit-up finisher after most every session.

Now. I am not a medical professional, and this is not medical advice. If you already have significant back pain, it is recommended to consult a physical therapist before starting a new exercise regimen.

HOWEVER.

Sit-ups and crunches are generally not recommended for back pain, as they can cause significant spinal disc pressure through repetitive flexion, potentially aggravating injuries.

More specifically, according to Harvard Health, this is because of things like:

— Repetitive Flexion: Bending the spine forward repeatedly creates immense compressive pressure on spinal discs.
— Hip Flexor Strain: Sit-ups heavily involve the hip flexors, which, when tight, pull on the lower spine, causing discomfort.
— Poor Posture: Many individuals perform them with improper form, increasing risk.

Now — can you get away with doing sit-ups and crunches and potentially be fine? Maybe.

However — why not do what we know is best from a research perspective — especially when kettlebell training already builds serious core strength the right way?

Better Alternatives for Core Strength

— Planks: Considered the gold standard, these build stability without stressing the spine. In the 8-Minute Lower Back Fix, we do different plank variations — side plank supported (in a specific way), HardStyle (high body tension as you get stronger), and more.
— Bridges: These strengthen the core and glutes while keeping the lower back supported. Specific setups using things like blocks and bands to assist can help greatly.
— Bird-Dog: A safe exercise on hands and knees that improves stability by working the core and back together. This can start at a lower level and progress to different ways to add resistance.
— Dead Bug: Lying on the back, this exercise challenges the core without loading the spine. Same here — can start with lower-level versions and progress up to added weight and more. All things we cover in the 8-Minute Lower Back Fix.

And in my non-medical opinion — based on what the research generally suggests — it’s worth considering stopping sit-ups and crunches and exploring some of the alternatives covered in today’s email instead, especially if lower back pain is something you’re managing.

As always, consult a qualified medical professional before making changes to your exercise routine, especially if you are managing an existing injury or condition.

If you want to check out my complete program that includes exercises like these and many more, organized into a short (8 minutes or less) daily routine that’s a full 28-day challenge, check out:

-> 8 Minute Lower Back Fix (kettlebell-friendly, back-safe core training)

Cheers!

— Forest

20-Min “Tom Cruise” Mission-Ready Kettlebell Circuit

On By adminIn UncategorizedLeave a comment

I saw a clip recently of Tom Cruise training for the latest Top Gun.

Doing things like:

— Sprinting

— Climbing

— Hanging off airplanes

— Doing all of his own stunts

The guy is in his 60s.

And you look at that and think…

How is that even possible?

Well—according to Dr. Google (lol) – his training approach likely plays a large part.

My quick research says he does:

— 3 days/week of strength work

— 2 days/week of “fun”/adventure activities (running, hiking, climbing, kayaking, etc)

— high-intensity cardio

…interestingly, this is VERY similar to the format we use in Ageless Action Hero Kettlebell.

Here’s an example workout in that style:

(This is not Tom Cruise’s actual workout—just a representative example of this style of training.)

(This one is pulled from the Mission Ready Foundation inside the full Ageless Action Hero Kettlebell program.)

—–

20-Min “Tom Cruise” Mission-Ready Kettlebell Circuit

1 – Turkish Get-Up

Do 1 rep right, 1 rep left. Alternate sides until you hit 4 reps per side total.

Start lighter and build up if possible.

Recommended weights:
Men: 16–24 kg
Women: 8–16 kg

If you’re new to TGUs, drop the weight and focus on form first.

2 – Down-the-Ladder Strength Circuit

(Rest as little as possible. Rest ~60 seconds after one full ladder. Repeat for 2 total rounds.)

5 cleans (R)
5 presses (R)
5 single KB rack squats (R)

5 cleans (L)
5 presses (L)
5 single KB rack squats (L)

Then 4 each…
Then 3 each…
Then 2 each…
Then 1 each…

Same sequence all the way down.

Recommended weights:
Women: 10–12 kg
Men: 16–20 kg

3 – 100 Kettlebell Swings

Complete in as few sets as possible.

Example:
5×20, 10×10, etc.

Recommended weights:
Women: 16–20 kg
Men: 24–32 kg

—–

Get the full Ageless Action Hero Kettlebell program at the link below while it’s still on special March 2026 Launch Pricing:

–>> Ageless Action Hero Kettlebell

— Forest

“Jason Statham” 3/7 Strength Circuit

On By adminIn Kettlebell WorkoutsLeave a comment

Jason Statham hit the nail on the head when he said:

“Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”

He’s talking about not just LOOKING strong, but BEING strong.

…and this is exactly how the “Ageless Action Hero” trains.

…and this is the exact philosophy behind Ageless Action Hero Kettlebell.

Here’s an example of one workout from one of the ten kettlebell plans in the bundle.

(This is not Jason Statham’s actual workout—just a representative example of this style of training.)

(This one is pulled from the Operator Strength System inside the program.)

—–

Jason Statham 20-Min “3/7 Method” Strength Circuit

The “3/7 Method” is a simple way to build strength and muscle without beating up your joints.

You perform ascending reps (3 → 7) with short rest periods. This creates a ton of muscular tension and metabolic stress—two key drivers of strength and hypertrophy—without needing super heavy weights:

1 – “3/7” sets – Single Arm KB Press

Start with 3 reps of single-arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps per side. Rest for 15 seconds. Perform 5 reps per side. Rest for 15 seconds. Perform 6 reps per side. Rest for 15 seconds. Perform 7 reps per side.

Rest for two to three minutes, then repeat one more time for a total of two rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

  • Side-loaded (“suitcase”) kettlebell split squat (22.5 sec per side)
  • “3-way” push-up (wide / narrow / regular — switch positions each rep)

3 – “3/7” sets – KB Goblet Squat

Start with 3 goblet squats. Rest for 15 seconds. Perform 4 reps. Rest for 15 seconds. Perform 5 reps. Rest for 15 seconds. Perform 6 reps. Rest for 15 seconds. Perform 7 reps.

Rest for two to three minutes, then repeat one more time for a total of two rounds.

4 – Do as many reps as you can of the first exercise in 60 seconds. Move directly into the second exercise with as little rest as possible. Do as many reps as you can in 60 seconds. Repeat for four sets total:

  • Mountain climbers (low plank position)
  • Skaters (forward/back traveling)

—–

AGELESS ACTION HERO KETTLEBELL

Train Like the Action Heroes Who Never Fell Off – Strong, Lean, and JACKED Into Their 40s, 50s, and Beyond – in Just 20-30 Minutes a Day, 3-4 Days Per Week.

——>>>>> CLICK HERE TO GET IT NOW

“Jack Reacher” KB Challenge Workout

On By adminIn Kettlebell WorkoutsLeave a comment

A lot of people I start working with in their 40s, 50s, and 60s are still trying to train like they’re 25.

And that usually includes things like:

  • Body part splits
  • Thinking progressive overload just means you have to lift heavier
  • Training to failure every workout
  • Relying on the workout plan that worked 20 years ago

…they think that’s what’s going to get them in their best shape.

And sometimes, it DOES work for a little while!…

…but more often, what happens is they get beat up, lose flexibility, and are always one step behind in recovery.

What I have found, after a Master’s Degree in Human Movement, 18 certifications, owning four personal training studios in two different states, and sellings 10s of thousands of copies of courses and ebooks and online training plans…

..what DOES work for the 40s, 50s and beyond demographic is something like –

Training the way an “Ageless Action Hero” would.

These guys are staying in top shape into their 40s, 50s, 60s, and beyond.

Jack Reacher is one example.

You’ve also got guys like John Wick, Jason Bourne, and Rocky Balboa in his later years.

They’re not doing body part splits or grinding away on machines.

Their training is built around functional, full-body strength—kettlebells, bodyweight, carries, conditioning – so that they stay strong, mobile, and ready.

That means:

  • Less reliance on machines and fixed movement patterns
  • Less chasing max weight and grinding reps to failure
  • Less isolating body parts

and

  • More kettlebells
  • More bodyweight training
  • More full-body, integrated movement

KETTLEBELLS are one of the best tools for this because you can build strength while also improving mobility, stability, and conditioning—all at the same time.

Here’s one:

—–

“Jack Reacher” KB Challenge Workout

PART 1

30 seconds work / 15 seconds rest / x4 of:

  • KB goblet split squat x8
  • Spider climb x 8 per side

PART 2

3 rounds EMOM:

  • 20 two-hand KB swings
  • 12 single-KB alternating regengade rows (6/side)
  • 8 lateral lunges / side (with or without KB)

FINISHER

30 on / 15 off x 3:

  • ¼ KB get up w/ floor press
  • HardStyle Plank

—–

This “Jack Reacher” KB Challenge Workout hits all those qualities.

Which, again, are:

  • Less reliance on machines and fixed movement patterns
  • Less chasing max weight and grinding reps to failure
  • Less isolating body parts

and

  • More kettlebells
  • More bodyweight training
  • More full-body, integrated movement

Do it, and you’ll stay ready to go, no matter what life throws at you.

That’s the idea behind Ageless Action Hero Kettlebell.

Click here to get it now—it’s on sale, and you get 119 more workouts like this one as part of the special deal.

-> Ageless Action Hero Kettlebell

— Forest