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(video) Kettlebell Half Turkish Get Up

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In Lifetime Kettlebell Fitness, my kettlebell program designed specifically for men and women 50+, we focus on teaching you the basics of safe and effective kettlebell training.

This is so that you can increase strength, improve mobility, and enjoy all the other benefits.

One of the basics that people struggle with sometimes though when it comes to technique is the Turkish Get Up.

But don’t worry, I got you covered.

The drill to start with on this move is called the “half” Turkish Get Up.

You’ll get a lot of the benefits of shoulder strengthening and mobility, core strengthening, and more.

In fact, you can use it as a stand-alone exercise.

But it also helps you learn the movement pattern so that you can eventually progress to the full version of the move.

Check out how to do it in the video below.

And check out the full Lifetime Kettlebell Fitness course. It’s on “dime sale” this week:

==>> Lifetime Kettlebell Fitness

To your continued success –

– Forest Vance
Master of Science, Human Movement
Level 2 Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
ForestVance.com

18 Min Swing + Get Up Workout

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

We have my Lifetime Kettlebell Fitness program on sale this week.

This course is designed to help you improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger.

Details the link below:

==>> Lifetime Kettlebell Fitness

Check out a sample workout from the program:

Lifetime Kettlebell Fitness – Week 5 Workout

*Video demos, detailed progressions, exercise breakdowns and more in the full course

Warm Up

– Box Squat – 10-15 repetitions
– Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest

Workout

– swing progression (sumo deadlift – 1/2 swing – full swing) – 15-20
– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps ea side
– ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

5 minutes of static stretching – tight muscle groups only

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Gain strength, prevent injury, and build functional fitness at any age with:

Lifetime Kettlebell Fitness <<== “Dime Sale” this week, price goes up with each person that buys

To your continued success –

– Forest Vance
Master of Science, Human Movement
Level 2 Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
ForestVance.com

1 tip for better kettlebell form

On By adminIn UncategorizedLeave a comment

This morning while leading my kettlebell workout group, I noticed a mistake that several people were making when doing their swings.

I gave them a simple cue, and it improved their form in seconds.

I got this cue at the first RKC I attended in 2009, and have used it since with great success.

It’s great because it gets your neck neutral with your spine when you are doing hinging movements like the swing, instantly making the move safer and more efficient.

The cue is:

“Look where the wall meets the floor.”

You see, one common mistake is that people look up when they swing.

I remember when I was in high school, our coach would tell us to do this when we were doing back squats. “Look at the ceiling, get your chest up!”, he’d scream.

Maybe that’s where it comes from, who knows.

But you don’t want to look up when you are swinging or doing other hinging movements, because it puts extra stress on your neck, and makes the movement far less efficient.

Another common mistake is that people look down swing they swing.

This is also bad because it tends to cause more rounding in the back, and turns off the muscles in the core.

The great happy medium is to think about looking where the wall meets the floor. So you’re not looking up, you’re not looking down, you’re kind of looking straight ahead and down slightly.

If you are training outside, another similar cue is to “look down at the horizon”.

It gets your neck right where it needs to be for a safe and effective movement. And I find it works for the majority of people as a fast fix.

Give it a try at your next KB workout, and see if it helps.

And keep in mind – this is just one little coaching tip.

But it’s tips and cues like these – for the right person, at the right time – that can make ALL the difference in keeping your workouts safe, and you getting results.

These are the kind of tips you’ll get when you participate in our 42 Day Kettlebell Challenge, that starts today.

The direct link for info and to sign up is below:

https://bit.ly/gvktchallenge

I normally don’t send the direct link to sign up without having folks apply first, but since we are starting today, and you would have to sign up within the next few hours if you still want to participate, I’m just going to do it.

When you sign up, you verify that you meet the requirements listed on the page below:

https://bit.ly/gvktchallenge

And that you are in healthy and fit condition to participate in an intensive program like this one.

This is likely the last Challenge we are doing like this in 2019, so if you’ve been thinking about getting in on one, now is the time.

Details and sign up using the link below:

https://bit.ly/gvktchallenge

Look forward to hearing from you!

– Forest and the FVT Team

German Volume KB Training, Upper Body Day, Week 1 (sample workout)

On By adminIn Kettlebell Workouts1 Comment

The more training volume you do, the more muscle you can grow – assuming you don’t exceed your ability to recover.

So, if your primary focus is building muscle, your training should be structured to gradually perform more volume each workout week, month, etc.

This way, you can keep progressively overloading your body, cause adaption .. and build bigger muscles!

In my new 42 Day – German Volume Kettlebell Training training program, this is exactly how the program is structured.

Each workout builds on the last to help you get a little better and stronger and more muscular each day.

We take the famous German Volume Training protocol, and make some small adaptions so that it works perfectly with kettlebells.

This way you can build strength and muscle any time, any place with just a couple of kettlebells.

Check out a sample workout from week 1 below:

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German Volume KB Training, Upper Body Day, Week 1 (sample workout)

(Video demos, recommended weights, and daily coaching are included in the full program.)

1 – Alternate the following exercises, performing 10 rounds of 5 reps of each movement.  The reps should be performed at a pace of 4-0-2: 4 seconds to raise arms/press, no pause at the contraction point, 2 seconds to return to start. Rest 45 seconds between exercises:

— Double KB Gorilla Rows – 5
— Double KB Shoulder Press – 5

If you only have a single KB do the following:

— 1-Arm Gorilla Row – 5
— 1-Arm KB Shoulder Press – 5

2 – Tabata Finisher – Alternate the following exercises for 20 seconds of work, 10 seconds of rest for 8 rounds (4 each):

— Kneel Squat Jump
— Mountain Climber

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German Volume Training – also known as GVT – has a reputation for adding rapid muscle to lifters.

It’s the fastest way I’ve ever added mass in my 25+ year lifting career.

However, for people working out at home and with limited time, it’s had limitations. It’s typically done with barbell moves and machines that most people don’t have access to or knowedlge / desire to learn how to use properly.

That is, until now.

We’ve put a twist on the traditional GVT and slightly tweaked the protocol so that you can rapidly add muscle any time, any place, with just a couple of kettlebells.

We are looking for men and women who are serious about adding strength and muscle, who want to challenge themselves, and are serious about making rapid progress towards their fitness goals.

If you can commit to three to four, 20-30 minute workouts per week for the next 42 days …

If you can follow our meal plan that shows you how and what to eat …

And if you are serious about making this happen …

Fill out the short application here, and we’ll message you with details.

Look forward to connecting!

– Forest and the FVT Team

New Video – Kettlebell Rack Position

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One of the most overlooked techniques of training with KBs is how to properly rack a kettlebell.

The rack is where the KB ends up after a clean. It’s the start of overhead pressing, various kettlebell squatting variations, and more.

Check out the three simple tips I cover in today’s video to get it right!

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I’d like to send you a copy of my 5×5 Barbell/Kettlebell/Bodyweight Hybrid Workout … 100% FREE!

http://bit.ly/forestvance5x5

Inside, you’ll find:

— My “hybrid” version of the classic 5×5 training program – you’ll lift heavy and gain strength, but also stay in top condition, burn fat, and move great … ALL at the same time … in about 30 mins of training time per day

— Video walk-thrus of each exercise – so that your deadlifts, Turkish get ups, hanging leg raises … and the rest of the moves we use in this awesome workout … are performed with PERFECT form, safely and effectively

— Training tips, coaching cues, and workout hacks to get faster results than you ever thought possible

… and much more!

Click the link below to get it now (it’s free):

http://bit.ly/forestvance5x5

German Volume Kettlebell Training

On By adminIn Kettlebell WorkoutsLeave a comment

German Volume Training is a method that has been around for quite a while.

It’s one of the most famous and most brutal protocols for gaining muscle.

I remember doing it in my early 20’s. It was quite painful, but it worked big time for adding mass. It was 17 or 18 years ago and I don’t have exact records, but I recall gaining a solid five pounds, at least, in about six weeks.

Here’s how it traditionally works:

— You split up your body parts and hit different muscle groups on different days – chest/back, legs, arms/shoulders for example
— Each workout has two main compound exercises in a superset
— The main exercises are performed with ten sets of ten at 60 percent of your 1-rep max, with ninety seconds between sets: exercise one, rest 90 seconds, exercise two, rest 90 seconds, repeat a ten times

Now we are going to use German Volume Kettlebell Training as the theme for our next Challenge, starting next Monday the 19th.

And the application period will be open tomorrow, so stay tuned.

But we are going to make some small tweaks to the original program to make it work for kettlebells, and also to give you a *bit* more work on strength.

Without giving the whole program away, one of the big ones is this: we are bumping the reps on each exercise to five to start.

So here’s what your shoulders and back day on week one might look like:

— Double KB Press – 5 reps
— Rest 90 seconds
— Chin Ups – 5 reps
— Rest 90 seconds

Repeat for a total of 10 sets each.

We’ll also add a warm up, and some accessory work at the end for similar muscle groups, and maybe some core or conditioning work to finish off.

And we will have two other training days – for legs, and for chest and arms – to compliment this as well.

But this gives you an idea.

If this sounds like something you might be interested in, applications for the coming Challenge will open tomorrow, so stay tuned.

It’s going to be a lot of fun.

– Forest

KB Bootcamp Workout + Distance Coaching is LIVE

On By adminIn Kettlebell WorkoutsLeave a comment

I led an early morning kettlebell bootcamp workout this morning at one of our studios.

The house was packed, and it was so awesome to see people showing up to WORK at 6am to get it done.

If you’re reading this message, chances are you’re doing your workouts at home … which is great too!

(And I can help you with that as well – details HERE)

The workout we did today could easily be done in your living room or garage.

So give it a try!

All you need is a single kettlebell.

You’ll get a full body workout, burn fat, and build lean muscle in about 20 minutes.

Check it out:

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FVT 7.24.19 KB Bootcamp Workout

Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves. Do 4 rounds total:

– Burpees
– KB Swings
– Alternating Step Ups to Box (add optional KB in goblet position for added difficulty)
– Alternating Swing Lunge (step forward then back – that’s one rep! – alternate legs, back and forth)

Rest ~2 mins, then do a “ladder” with the exercises below – 8 reps of each, 10 reps of each, 12 reps of each, 15 reps of each

– KB Towel Curl
– Close Grip Push Up

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Working out at home by yourself is one thing.

But did you know that I work with a handful of distance coaching clients at any given time, all around the world?

About a month ago, I took a poll, and I had clients located in:

– Indiana
– Luxembourg
– California
– the Netherlands
– North Dakota
– Maryland
– Kansas
– Montana
– Louisiana
– Wisconsin
– Arizona

See, we can work together, no matter where you are in the world.

You just need an internet connection, a postive attitude, and a desire deep down to get it done and win!

Everything else, we can work around 🙂

The cost is about what you’d pay monthly for my in-person group training program.

And my distance coaching get just as good, if not often BETTER, results as my in-person training clients.

I am accepting new clients this week.

At time of this writing, I have room for 7 more.

Details and submit your application now at the page linked below.

But hurry, spots are filling fast – two people signed up yesterday, and two more are planning on / likely going to sign up today:

=> Apply for Online Personal Training with Forest

Have a great day –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

Kettlebell “CPO” Method

On By adminIn Kettlebell Workouts, Tips and TricksLeave a comment

This week, a lot of people have been asking:

“HOW are your clients getting such great results in 6 weeks with Kettlebell GAINZ?”

It’s with what I call, the “Kettlebell CPO Method” (CPO stands for Creative Progressive Overload).

You’ve probably heard the term, “Progressive Overload”.

The Progressive Overload principle basically states that, in order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a stimulus that is above and beyond what it has previously experienced.

Here’s a basic example:

— You bench press 100 pounds for three sets of five on Monday.

— The following Monday, you bench press 105 pounds for three sets of five.

You continue to increase the weight on the bar each workout, and your body adapts accordingly, and gets stronger and stronger over the next few weeks and months.

And this principle is a KEY if you want to make continued progress.

But most people don’t really do it – at least in an intentional, specific, focused way.

And that’s why they stall out in their gains.

So now you know you need to use Progressive Overload in your programming.

But here’s where it gets tricky.

When you are working with kettlebells, often you only have a few – or maybe even just one! – weight(s) to pick from.

So pressing a heavier kettlebell next week might not be possible.

Plus, even if you do have access to a variety of ‘bells, the jumps are typically pretty big – for example, you go from a 12k (26 pounds) straight to a 16k (35 pounds) with most kettlebell brands.

SO – what’s the solution?

Well, what I use in Kettlebell GAINZ is something I call “creative progressive overload”.

You increase stimulus each week, but you just have to get a little more creative.

So, instead of adding weight to your press, you have to look at other variables.

You can still progress, but you have to know what you are doing.

You might go from pressing a 26 pound KB for three sets of five one week, to one set of six, and two sets of five the next week.

These incremental increases add up over time … and pretty soon you CAN go up in weight.

Or, you might go from doing a single arm swing with a certain weight, to doing hand-to-hand swings with that same ‘bell – no added weight, but added complexity / stimulus to the body, therefore still incorporating the principle.

We get a lot more detailed and specific on how to do this in the GAINZ – 6 week program.

But moral of the story is – if you want to get stronger, increase performance, or see improvements in your workouts in general over time, you need to use progressive overload principle in your workouts.

And specifically if you are training with kettlebells, the “CPO” concept works like a charm.

Details on Kettlebell GAINZ at the link below (Anniversary Sale ends soon):

=> Kettlebell GAINZ

And here’s to your continued success!

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

(new video) 15 Min Kettlebell EMOM Workout

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15 Minute Kettlebell EMOM Workout

Perform prescribed number of reps at beginning of each minute. Rest period is the time you finish the exercise until the next minute interval starts. Go though sequence below 5 times for total workout time of 15 minutes.

Minute 1: 20 2-handed kettlebell swings
Minute 2: 15 push ups
Minute 3: 8 burpees

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I’d like to send you a copy of my 5×5 Barbell/Kettlebell/Bodyweight Hybrid Workout … 100% FREE!

http://bit.ly/forestvance5x5

Inside, you’ll find:

— My “hybrid” version of the classic 5×5 training program – you’ll lift heavy and gain strength, but also stay in top condition, burn fat, and move great … ALL at the same time … in about 30 mins of training time per day

— Video walk-thrus of each exercise – so that your deadlifts, Turkish get ups, hanging leg raises … and the rest of the moves we use in this awesome workout … are performed with PERFECT form, safely and effectively

— Training tips, coaching cues, and workout hacks to get faster results than you ever thought possible

… and much more!

Click the link below to get it now (it’s free):

http://bit.ly/forestvance5x5

Single / Double KB Workout for GAINZ

On By adminIn Kettlebell WorkoutsLeave a comment

I was talking with my wife this last weekend about the summer after our Senior year of High School.

I just had my 20 year reunion a few weeks ago, and hers is coming up in the Fall. That’s how it came up if you are wondering, lol 🙂

Anyway – that particular summer, I remember being mainly focused on training for my first year of college football, and fun.

(I’ll focus on the training for the purposes of today’s post – ha!)

(I also had a summer job at Taco Bell – which I don’t remember being particularly focused on, but that’s a post and lesson for another day as well)

Kettlebells weren’t really a thing in the US in the late 90’s – at least, they were still super “underground” at that point, and hardly anyone here was training with them …

… BUT, my training WAS geared towards gaining strength and muscle, but ALSO staying lean and athletic and moving great, at the same time.

And this type of training and focus – now improved in my opinion, because we can use the greatest portable training tool in history for adding lean, athletic strength and muscle, the kettlebell! – has continued to influence my program design to this day.

Take this Single / Double KB Workout for GAINZ, for example:

1 – Goblet Squat OR Double KB Squat (if access to)

(M suggested single KB weight = 44 to 70 pounds; W =26 to 44 pounds. If double Kbs – 2×35 or 44 for men, 2×18 or 26 for women)

Do 10 squats – every minute, on the minute – for 8 minutes.

Ex – set your timer for 60 second intervals. On the first interval, perform 10 squats. Say these squats take you 20 seconds to complete. Your rest is the remaining time before the next 60 second interval – in this case, 40 seconds. Repeat for a total of 8 rounds.

(goblet squat) https://youtu.be/ZkWgddtMD-o
(double KB squat) https://youtu.be/rcg1_DEehjU

2 – Do 3 rounds of the following circuit, resting as little as possible:

– 10 KB snatches per side (M suggested weight 44 to 53 pounds; women suggested weight 26 to 35 pounds)
– 5 pull ups (IF too easy – hang kettlebell from foot for added resistance .. IF too difficult, do 10 inverted rows instead)
– 10×10 shuttle sprint (set up cones / etc 10 yards apart. Sprint back and forth between cones 10 times. CAN sub out 100 jumping jacks, or 60 sec sprint on stationary bike, if you cannot run.)

(KB snatch) https://youtu.be/_pC494H6Qqc
(pull ups) https://youtu.be/aCuOseZ7ic4
(inverted rows) https://youtu.be/CB_yM9gQrq8

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If you want to learn how to use kettlebells to gain serious strength and size … WHILE staying athletic, improving your conditioning, and losing fat at the SAME TIME … we have my original Kettlebell GAINZ program is going on sale, starting tomorrow.

The special offer also includes three bonus 6 week KB / bodyweight programs, AND my 30 Day Performance Nutrition Diet.

Stay tuned, this offer kicks ass!

– Forest Vance
ForestVance.com