Next year, I’ll need to recertify my kettlebell certification, which, for me, means hitting 100 snatches with a 63 lb bell in 5 minutes.
Obviously, the #1 thing I need to do is… work on KB snatches. But I also know that if I want to stay healthy, recover faster, and keep training consistently, I have to focus on mobility and prep.
That’s where my Regenerate 2.0 program comes in — and it’s on flash sale this weekend. Honestly, I use this program as much as any other I’ve ever created. The short 3–6 minute routines make a huge difference.
Here’s one example warm-up I’ve been using before kettlebell sessions (not just snatches — it works for any KB workout):
5-Minute Kettlebell Warm-Up
- Cat-Cow with Breath – 30 sec
- Hip Flexor Rock-Backs – 5 reps per side
- Shoulder Openers (Thread the Needle) – 5 reps per side
- Glute Bridge with Reach – 8 reps
- KB Halos (light bell) – 5 each direction
- Overhead KB Hold (light bell) – 15 sec per arm
Takes about 5 minutes. Gets you moving, primed, and ready to go.
The truth is, if I only did this once in a while, it wouldn’t do much. The magic is in daily mobility and flexibility practice — 3 to 6 minutes a day, consistently. That’s why Regenerate 2.0 has been one of my best-selling programs ever (and why I just brought it back for a weekend-only sale).
-> Click here to grab Regenerate 2.0 while the flash sale is live
Stay strong, stay mobile,
Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor