Check out this kettlebell snatch “mini clinic” I did this morning… from my garage, during the COVID-19 lockdown!
I take you through the full learning progression for the exercise. I’d use this both with someone new to the kettlebell snatch, and with those that are familiar with the move, but want to improve their technique.
Enjoy!
And, if you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link:
Yesterday I sent out an email about the “Lean and Jacked” remote coaching program we’re launching (details at the bottom of this post).
This program is specifically geared towards men and women aged 40 and up who want to get STRONG with home-based kettlebell workouts.
And it’s geared towards the more intermediate / advanced trainee.
Meaning, you should have some idea of the basic kettlebell techniques to get the most out of this.
Today, I want to share some more intermediate / advanced KB tips for better swings.
These are a tad beyond the “don’t squat your swing” advice – so I assume you have the basics down before you tackle these:
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4 Intermediate / Advanced Tips for Better KB Swings
1 – ROOT YOUR FEET
Power production in the swing starts in the feet. Rocking back and forth creates tension leakage and less swing power. Take your shoes off when you swing, and grab the ground with your toes.
2 – BEND YOUR KNEES
YES – the swing is a hinge. But some people take this too far, and do a dang near straight leg swing. This puts a lot of pressure on your back. Bend your knees at the bottom of the movement, so that you can fully extend with power on the way back up. Just not too much 🙂
3 – PULL YOUR KNEECAPS UP
You need to tighten your quads in the top position of the swing. “Pulling your kneecaps up” is a great cue to think about as you come to lockout that will help you get tight and get your hips fully extended.
4 – USE YOUR LATS
Yes the swing is mostly upper body… BUT you should also use your upper body, just at the right time. Use your lats to propel the ‘bell as it comes DOWN between the legs. This will result in a stronger and more explosive swing.
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Try these tips at your next KB swing workout, let me know if they help.
Also, if you want me to go into these in more detail in tomorrow’s Facebook Live on my KB Basics page, reply to this message and lmk.
Train hard, talk soon!
-Forest KettlebellBasics.net
PS – I’m putting together a remote “Lean and Jacked” coaching program where I’m going to personally work with a handful of men and women over 40 to get them both lean, and STRONG – with kettlebells.
Would you like to work with me?
Here are the requirements:
You want to both get lean, and STRONG – with kettlebells
You have a couple of KBs – ideally more – to work with
You have 30-40 minutes, three to four times per week to train
You are willing and able to follow the plan, and you are 100% committed to making it happen
You are willing and able to track your workouts and check in each time you complete them
Full transparency – this is a paid program. The cost is about what you’d pay most trainers for a two or three personal training sessions in most parts of the country. (But you get a LOT more!)
If you’d like to work with me, reply to this message with the word “interested”, and I’ll get you all the details.
Specifically, one of my tightest areas has always been the hips.
If you spend a lot of the day in a flexed (sitting) position, maybe you have the same issue?
When this happens, we lose good hip extension mechanics, which impacts so many of the athletic movements that we do. It can also result in back and knee pain.
The couch stretch will help losen up the hips and restore that.
(Check out REGENERATE 2.0 for a full solution to your tight hips.)
THE COUCH STRETCH
– Start by standing in front of a couch or chair – Put your back knee on the couch or chair and keep your front leg on the ground – Put your back foot up against the back of the couch or chair – Point the back toe – Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint – With the butt squeezed, drill the front of the hip towards the ground – Work on this daily for at least 60 seconds per side
Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.
– Forest Vance Master of Science, Human Movement Certified Corrective Exercise Specialist
PS – For tight hips, I also recommend that you check this out:
It’s a complete program you can follow at home, that takes just a few minutes per day, and that can truly change your life. Click here for instant access.
Grab your kettlebell, and follow along with me as we do this 5 Minute Kettlebell Mobility / Flexibility Routine.
You can do this before your workout to get warmed up, or at any time to stretch out and mobilize your entire body. I learned it at the first RKC certification attended in 2009 from Pavel, and I’ve used it as as staple of my kettlebell training since.
You’re going to do three exercises (watch the video to see how to do them):
– “Prying” Squats
– “Pumps”
– Kettlebell Halos
If you liked this video, your next step is easy – get started on my full REGENERATE program at the link below:
REGENERATE 2.0 is my new program that will teach you how to strengthen your core, reduce chronic pain, improve flexibility, and improve your overall quality of life – in 10 to 12 minutes per day.
And it’s on special launch pricing for the 1st 100 customers!
This sequence is specifically intended for if you’ve done kettlebell swings, kettlebell snatches, even deadlifts – any workout where you’ve hit the muscles in the posterior chain… …it will help you improve recovery time, reduce pain, and more!
Or, you can do it at any time, to just stretch, relax, and re-energize your body.
Enjoy! –
– Forest Vance Master of Science, Human Movement Certified Corrective Exercise Specialist
PS – If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner
I was in my garage this morning during the lockdown doing a kettlebell workout… I did the Sally Up Sally Down kettlebell squat challenge.. and thought, why not hop on video and do it live?!?
I used a 24 kilo / 53 pound… kettlebell you can go up or down on that weight – or do it with no weight at all! – depending on your fitness level and goals.
This workout is no joke! Watch through ’till the end if you want to see me suffering! ?
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Did you know: the Sally Up Sally Down Kettlebell Squat Challenge is a type of isometric workout?
It’s true.
(This would be “yielding”, where you are resisting the urge to move and trying to maintain a position)
Check out this full 8-week program that uses isometrics to get you strong and fit from anywhere:
Today, I’m going to show you a five minute isometrics workout you can do anywhere!
This is a great technique. It’s kind of a forgotten method, but it was used by old time strongmen as a big part of their training programs. And it’s effective for building strength and muscle – any time, any place, no equipment required!
Do three rounds of the sequence below (watch the video to see how to do the exercises):
– wall push – :30 hold
– palm push – :30 hold
– scissors – :30 hold
There you have your five minute isometrics workout for strength. Thanks for watching, and see you next time!
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If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner …and stay tuned for more kettlebell exercise videos like this one!
Working from home for a couple of weeks, as a lot of us originally thought this whole thing might go, is one thing…
…being ordered to stay at home for weeks upon weeks, with no real end in sight, is another thing entirely.
For me, it’s becoming very challenging.
Staying motivated and positive – something I normally have to make no special effort to do – is, quite frankly, becoming something I’m actively having to work on, daily.
I am doing one thing that is helping a LOT, so I thought I would share it with you, maybe you will find it helpful too.
See, years ago, I started a short morning reflection routine. I learned about it reading the Autobiography of Ben Franklin. It’s something he used to do, and so I started doing it too.
First, I write down one great thing about the day before. Then, I write down another thing that I think could be improved.
Cool thing is, you start noticing patterns when you do this regularly. You can see things that you’re doing well at, and other areas of life that you can work on improving.
Something I’m noticing as a re-curring theme is that if I have a routine, and stick to it as best as I can, my day goes much better. I am able to much more easily keep a positive mindset.
This is what my daily “checklist” looks like.
(Obviously yours will be different – but the idea is, write down everything that’s important to you in your life. What your priorities are. That’s how you spend your time. And you plan your day around it!)
Get my morning movement – 5 to 10 minute stretch / core work
Get my morning positive reading time
Get my morning reflection /prayer time
Have a (semi) structured work schedule for each day – write, shoot videos, work with remote coaching clients, run/manage ad campaigns, follow up with potential new clients, communicate with staff members, admin to keep the business going
Block off time for helping with home learning and just playing with the kiddos
Block off time for spending with my wife
Block off time for connecting – Facetime, calling, text, however I can for now – with family and friends
Block off time for my own personal workouts, outdoors if possible
Block off time for just relaxing and chilling out
If I hit everything on this list, and keep my regular daily routine as best as I can, I can keep my sanity, keep pressing ahead, and see the light at the end of the tunnel!
Stay postive, stay safe, hang in there –
-Forest Vance KettlebellBasics.net
PS – Last call to join the 28-day “500” Kettlebell Challenge. We’ll give you the workouts and the nutrition, PLUS the daily motivation and accountability to stay on track. Click here for details and to sign up => https://bit.ly/500kbchallenge
We kick off the “500” 28-day Kettlebell Challenge this coming Monday, and the first week of workouts go out tomorrow night. Will you be joining us? Details and sign up here ==>> https://bit.ly/500kbchallenge
Today’s kettlebell challenge workout combines the high-rep, “chipper” style, where we’re using more basic level kettlebell and bodyweight movements, allowing you to keep moving with limited rest… with the EMOM format, where the workout is paced out by doing a specific number of reps at the beginning of each minute.
Beginners can do one round, totalling 250 reps and taking about 18 minutes… intermediate/advanced folks can do two rounds, totalling 500 reps and taking about 36 minutes!
Let’s get it:
250/500 Rep EMOM KB Challenge
Set your timer for 60 second intervals. At the beginning of each 60 second interval, start your set. Your rest period is from the time that it takes you to complete your set, until the next 60 second interval starts. The full workout should end up taking you 18 minutes (one round) or 36 minutes (two rounds):
Repeat for 1-2 rounds, for a total of 250-500 reps!
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There are seemingly endless at-home workout routines floating around right now. But what most of these tricks and routines LACK is:
They are NOT designed with the 40+ crowd and their unique considerations in mind
They are more “one-off” – type workouts to try, instead of being actual structured routines
There is nothing to keep you motivated and accountable to actually DO it
That’s why we came up with the 28-day “500” Kettlebell Challenge.
In this unique new program, I am going to take you by the hand, and help you keep and gain strength, lose weight, and stay fit.
You’re going to do it with special 500-rep kettlebell workouts that will test you physically and mentally, but also go easy on your body and joints, and help you with specifics like:
Strengthening your bones
Gain strength
Gain cardiovascular strength
Improve skin elasticity
Improve core strength
Reduce back pain
…and MUCH more…
And all you need is a couple of kettlebells, and about 20 minutes per day.
But we kick off the “500” 28-day Kettlebell Challenge this coming Monday, and the first week of workouts go out tomorrow night… so if you want in, sign up now!
To your continued success –
-Forest Vance Certified Personal Trainer Kettlebell Expert Master of Science, Human Movement KettlebellBasics.net
