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Video – Quick Kettlebell Warm Up

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

Today, I am going to show you a quick warm up you can do before your next kettlebell workout!

You may or may not be getting warmed up before your kettlebell workouts now.

But, it is very important that you do so.

Among other things, warming up properly will help you get mentally and physically ready for your training session, keep you injury free, and actually improve your performance:

Video – Quick Kettlebell Warm Up

– Start with getting some music going that you like and visualizing the session ahead
– Next do your soft tissue work. Hit areas that are specifically tight for YOU with a foam roll, lacrosse ball, etc.
– Do some kind of “cardio” — run in place, jumping jack, etc.
– The final segment is going to be some dynamic flexibility and muscle activation.

Check out the video that walks you through this pre-KB workout warm up sequence here:

If you found this helpful, also be sure to check out the full PreHab Revolution program here:

=> PreHab Revolution

SO — now you have no excuse to skip your kettlebell warm up. Just a three to five minute time investment before your training session goes a long way.

Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

PS – If you:

– Are constantly battling injuries from hard training
– Live with a little – or a lot of! – chronic pain
– Want to move better and improve your workout performance
– KNOW you need to improve your mobility – but aren’t really doing anything about it

Check out my PreHab Revolution program at the link below – it’s on sale this week for my birthday!

=> PreHab Revolution

April 2019 42 Day Kettlebell Challenge – Sample Workout

On By adminIn Kettlebell WorkoutsLeave a comment

We are officially starting our April 2019 42 Day Kettlebell Challenge this coming Monday, April 15th.

I am excited to be working with a new group!

(There is still time to get in if you are interested – info at the bottom of this post.)

For one, it’s my 38th birthday this coming Tuesday the 16th. I was 14 years old when I started lifting weights. So this will mark my 25th year in the strength game!

Also, the energy and enthusiasm in the first week of a new Challenge is so great.

So if you want to get in and haven’t yet, I encourage you to submit an application – info at the bottom of this message.

All this said, I wanted to share a sample workout from the program with you.

This sample does not include many of the things that make these Challenges unique:

– Accountability – you post every time in our private group when you complete a workout – this is SUCH a key element that is missing from so many online programs
– New workouts – we give you a fresh new workout plan every week for the 42 days – following a similar “theme”, so that you can work on similar movements and continue to get better, but also so that you never repeat the exact same workout twice
– Feedback – post your questions, your victories, your losses – anything to the group, and we will be there to coach and motivate and bring you along the way
– Focus – having a 42 day period where you are zeroed in on a specific goal is POWERFUL for breakthrus in all areas of life!
– Group dynamic – you’ll have a cohort of folks doing the exact same Challenge with you at the exact same time – which keeps you movtivated and on track

BUT – it gives you an idea of what to expect:

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KB Shred – Sample Workout
*video demo links included in full program

WARM UP

Do each exercise at a medium pace for 30 seconds. No rest between movements. Do 3 rounds total:

— Prisoner Lunges w/ twist
— Shoulder Pass Throughs (can be done with a broom, jump rope or resistance band held taught)
— Good Mornings

MAIN CIRCUIT

Do 4 rounds of the following:

— 10 Double KB Deadlifts (recommended weight: 16-20K women, 24-32K Men)
— 10 Kettlebell jump squats
— 8 KB Pushups
— 6 Long Jump Burpee Shuffle:
— 5/ea Bottoms Up Kettlebell Press (recommended weights:8-12K women, 16-20K Men)

FINISHER: Do 3 rounds of the following moves for 40 seconds per exercise. Take 10 seconds to transition to the next exercise. Rest 45 seconds between rounds:

— Lateral Jump High Knees
— Bear Plank Sit Through
— Split Shuffle
— Plank with Hip Twist

COOL DOWN

Perform each move for 30 seconds, 2 rounds:

— Butterfly Stretch
— Bird Dog
— Thoracic Prone Rotation

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Want to join us for our April 2019 42 Day Kettlebell Challenge?

IMPORTANT – in my last email, I sent a direct link to the sign up page as an experiment.

Typically, we get applications from everyone and review them to make sure each participant is a great fit, based on their current goals, fitness level, etc.

We always get hundreds of applications, and as you can imagine, it’s a lot of work to go through them!

We decided to try skipping that part of the process, and letting people “self-select”, so to speak.

That was our mistake, and I apologize.

Though it’s time-consuming, it’s also critical.

Because we want to know a little about you and your goals and make sure the Challenge is a good fit, before just throwing you in the fire.

So if you want to join for this upcoming program, please submit your application at the link below:

KB Shred – 42 Day Challenge – submit your application here

We will personally review your app and get back to you on next steps, as to if the Challenge is a fit, and how to sign up.

I look forward to hearing from you!

– Forest Vance, MS
Certified Russian Kettlebell Instructor
ForestVance.com

15 min kettlebell-bodyweight EMOM workout

On By adminIn Kettlebell WorkoutsLeave a comment

EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

One cool thing about them is that they remove much of the thinking from a training session; the clock decides when you’ll be working and when you’ll be resting.

They are also a great tool for measuring progress from week to week; you can see if the time you’re taking to complete the prescribed movements is going down, and/or if the rest period you end up getting is going up.

Take today’s workout for example:

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15 min kettlebell-bodyweight EMOM workout

http://bit.ly/42daykbshred

Set your timer for 60 second intervals. Perform the prescribed number of reps of each exercise at the start of each 60 second interval. Your rest period is the time between when you complete your work set, and the next 60 second interval starts. Do five rounds of the circuit below, sticking with this same work / rest structure (workout should take 15 minutes total):

MINUTE 1 – 20 KB swings (24k men / 16k women)
MINUTE 2 – 15 push ups
MINUTE 3 – 8 burpees
MINUTE 4 – 20 KB swings (24k men / 16k women)

… continue and repeat for 15 minutes!

#

If you liked this workout, you should check out our upcoming 42 Day KB Shred Challenge.

You’ll use a structured, unique, highly challenging kettlebell-based training plan to:

– Get strength and conditioning results that show up in body transformation
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

You’ll get specific kettlebell and bodyweight – based workouts to follow each day. These tell you exactly what to do and how to do it, very detailed, with video demos, etc.

I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support. (THIS is the game-changer BTW, and is what makes this program DIFFERENT from all the others out there.)

Details on the Challenge and grab your spot at the link below:

http://bit.ly/42daykbshred

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

42 Day KB Shred Challenge

On By adminIn Basic Kettlebell Drills, General, Kettlebell WorkoutsLeave a comment

TO – kettlebell fans everywhere!

This is an open letter to all who are looking to:

– Get strength and conditioning results that show up in body transformation
– Improve their nutrition habits
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

I am writing to you today because I bring great news 🙂

You see – contrary to what you might believe, there IS a simple solution to help you reach your goals.

And I’m going to tell you more about exactly what it is, in just a minute …

The Power of the Kettlebell for Rapid Fat Loss

You see, I personally started training with kettlebells about 11 years ago.

I was looking to:

– Lose fat
– Gain muscle
– Improve overall health

And I was training pretty consistently. But I wasn’t really getting the results I wanted.

A friend of mine brought a kettlebell to a training session, and I was instantly hooked!

I was blown away at how CHALLENGING the workout was, with just a (relatively) light kettlebell, and in about 15 minutes.

Over the next six or eight weeks leading up to my wedding, I lost 12 pounds of body fat, gained 3 pounds of lean muscle, and got to what was probably my all-time lowest body fat percentage. Introducing KETTLEBELLS into my routine, I’m convinced, was one of the biggest reasons I was able to get such tremendous results.

And now I’ve taken everything I’ve learned through multiple KB certs, opening 3 kettlebell-focused gyms, and training thousands and thousands of KB clients, and put it into this program:

42 Day Kettlebell Shred

This 6 week Challenge is specifically designed for men and women looking to:

– Get strength and conditioning results that show up in body transformation
– Improve their nutrition habits
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

You’ll get specific kettlebell and bodyweight – based workouts to follow each day. These tell you exactly what to do and how to do it, very detailed, with video demos, etc.

I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support.

And finally, important to note: you need a couple of KBs to do the workouts – ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

The cost for the full program, everything listed above, is 99 USD.

Sign up now at the link below:

http://bit.ly/42daykbshred

Thanks for reading, and look forward to working with you –

– Forest Vance, ForestVance.com

PS – Check out a few comments from my online kettlebell clients/blog readers/email subcribers/etc.

“My “gym” is outdoors wherever I happen to be parked(I’m a trucker). My ultimate goal is to get down to my maximum weight when I was in the army(184lbs). That was when i was in my early 20′s. when I started working out, I weighed 278. Today, at 52, I’m down to 231.”

– Jim

“I’m 58 years old and completed P90X 2 years ago and Insanity last year, but both times I could not stay motivated to work that long and hard on a regular basis. This spring I did Insanity again but the results were disappointing. Then I discovered Kettlebells! Between the short intense workouts and the way my body is responding, I’m hooked! Starting on my 4th week and loving your straightforward instruction and the variety of your workouts.”

– Britt

“I’m a Type 2 diabetic, and can proudly say that I manage this condition 100% drug-free, thanks in large part to my kettlebell workouts!”

– Steve

Then go sign up for our upcoming Challenge at the link below:

http://bit.ly/42daykbshred

 

(video) KB / BW 5 Minute Challenge Workout

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

Here is a quick, fun challenge to try.

You can do this at the end of today’s session, or even as a quick stand-alone full-body blaster if you’re pressed for time:

KB / BW 5 Minute Challenge Workout

— Set your timer for 5 minutes
— Start by performing 1 KB clean and press on the left side, and KB one clean and press on the right side
— Follow this immediately with one double burpee (double burpee = burpee with TWO push ups)
— Without resting, go immediately into TWO clean and presses on each side, and two double burpees … followed by three clean and presses on each side, and three double burpees, etc …
— “Climb the ladder” and get as high as you can in 5 minutes!

Check out the video here:

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We’re kicking off “Foundations week” for our upcoming 42 Day KB Shred Challenge TODAY.

This is a program specifically for folks who:

— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.
— Want some extra time to focus in and learn proper technique.
— Are coming back from an injury, and want to make sure they start things on the right track.

I would be working with you closely, coaching you through a special one week training plan, helping you get ready for our upcoming 42 Day KB Shred Challenge, starting the next week.

We’d be working on the foundational KB moves, help you to refine your form, and build your base of fitness.

You can still get in, but you’ll need to submit an app ASAP:

http://bit.ly/kbfoundations

Hope to hear from ya 🙂

And to your success! –

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

Kettlebell “Foundations” Beta Program – Sample Workout, Day 1

On By adminIn Kettlebell WorkoutsLeave a comment

Response to the new kettlebell “Foundations” beta program we are running next week has been HUGE.

We start this coming Monday, April 8th – so if you are interested, please submit your application at this link ASAP: http://bit.ly/kbfoundations

Thought I’d share a sample routine from the program.

Check it out!

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Kettlebell Foundations Program – Sample Workout, Day 1
http://bit.ly/kbfoundations

WELCOME to Kettlebell Foundations!

My goal with this program is to set you on the path towards safe and effective kettlebell training.

Over the coming week, I will introduce you to the “big six” KB moves – swing, clean, press, snatch, squat, and get up.

You’ll be ready to rock going into the 42 Day – KB Shred Challenge, starting next week.

We’ll go through four practice sessions this week, each lasting 20-30 minutes each.

Think of this like a virtual KB workshop, broken down into four parts 🙂

After you complete each workout, if you can post your questions to the private group, I can give you feedback and corrections, and you’re going to get FAR more out of the program.

Also, I encourage you to take videos of you performing any and all of the movements, and post them in the private group. If you look through the post archives, you’ll see the value of this and how much it helps with the feedback I can provide to you, and the rest of the group.

It’s going to be the closest you can get to actually coming to my kettlebell gym and attending an in-person workshop day with me – without actually doing so 🙂

Let’s do this!

DAY 1 – THE SWING

VIDEOS TO REVIEW (available inside the Kettlebell Foundations coaching area)

– Hip hinge
– Deadlift
– Hike pass to swing
– TROUBLESHOOT
– 1 arm swing
– Swing workout

WORKOUT TO DO

– Hip hinge – 2 sets, 5 reps each, rest ~ 30 sec between
– Deadlift – 2 sets, 5 reps each, rest ~ 30 sec between
– Hike pass to swing – 2 sets, 10 reps each, rest ~ 30 sec between
– 1 arm swing – 2 sets, 5 reps per side, rest ~ 30 sec between
– Swing workout – 6 x :30 swings (your choice); alternate with :30 active recovery

TROUBLESHOOT + COACHING

Post in the group when you’ve completed your workout. Post any chaellenges you experienced. Post your form feedback videos so that we can help and get your form right!

#

Response to the new kettlebell “Foundations” beta program we are running next week has been HUGE.

If you are thinking of signing up, hope this sample routine from the program helped to give you an idea of what we’ll be working on.

We start this coming Monday, April 8th – so if you are interested, please submit your application at this link ASAP: http://bit.ly/kbfoundations

Look forward to working with you!

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

Eugen Sandow Kettlebell Workout (pic)

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

Ever heard of a guy named Eugen Sandow?

He was born in 1867. He had 18-inch biceps, and rock hard “8-pack” abs. And he was way ahead of his time with his training methods.

GUESS what one of the pieces of equipment he trained with was?

That’s right – kettlebells!

For example, he called this lift the “Swing Ring-and-Bell Lift From the Ground Over Head”:

“This is an effective as well as graceful exercise, calling into play the chief muscles of the trunk and limbs, and imparting litheness and elasticity to the movements.

The bell is placed on the floor a little in front of the feet, ring to the right, heels in line, and about ten inches apart. Bending the body on the hips, now stoop and grasp the ring by the right hand, knuckles to the right, then pull the ball up sufficiently to clear the floor and swing it inwards between the legs, then, as it swings outwards again, bear it aloft, taking a step forwards at the same time with the right foot to give purchase to the movement and balance the body.

As the ball gains the elevation of the head in the ring-grasped hand of the outstretched arm, tilt it to the back of the hand, by an adroit turn of the wrist, at the same time thrusting the arm fully out, as in the act of lunging upwards, the body being thrown forwards to assist, by its weight, in pressing the ball up, and especially to ease or break the force of the contact of the ball on the forearm, as it is tilted to the back of the hand in the upward ascent. Repeat the movement, which will be found an exhilarating exercise, observing the caution not to injure or break the forearm by permitting the ball to come rudely into contact with it as it is swung aloft.”

*text above comes from G. Mercer Adam’s (editor) book Sandow’s System of Physical Training, London, 1894

If you want to get a “classic physique” like Sandow, you are on the right track if you are training with kettlebells. They will help you build that lean, sinewy, functional muscle.

The other key to your success is having a well-designed training plan to follow. For one SPECIFICALLY designed to help you get results like the old-time strongmen, check out:

Classic Body Now

To your success!

– Forest Vance
ForestVance.com

(video) #1 Cause of KB Low Back Pain – and How to Fix It

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

Kettlebell swings are an awesome movement for building power, conditioning, and blasting fat – all at the same time.

BUT, the technique can be tricky.

Specifically, many folks complain of low back fatigue, or even pain, when learning how to do the movement.

Now there can be various reasons why this happens. A actual pre-existing injury could be one of them – so to be clear, I am NOT giving medical advice. Get checked and cleared by your doc before starting any exercise program.

But, if you are healthy, and you are doing the exercise correctly, you should NOT be experiencing lower back pain when doing swings, or even really feeling it much, if at all, in your lower back.

So what’s the #1 cause of KB low back pain?

From my experience teaching thousands of folks how to use kettlebells, it is swinging the kettlebell too close to the ground.

To fix it, just bring the ‘bell as close to the body as you can as it swings back.

The motion is similar to hike passing a football.

Another great cue is to imagine you are throwing the KB through your stomach … and then to get the hips out of the way at the last minute.

Check out this video to see the mistake, and simple fix, in action:

And if you found this tip helpful, be sure to check the new and improved version of my new “KB Hacks” home-study course: http://bit.ly/13kettlebellmistakes

To your success!

– Forest Vance, ForestVance.com

new “KB Hacks” videos – learn/refine your KB technique

On By adminIn Basic Kettlebell Drills, General, Kettlebell WorkoutsLeave a comment

Hello!

We have the new-and-improved-for-2019 version of my “Top KB Training Mistakes – and How to Fix Them” video home-study course now available … wanted to post here and make sure you knew about it:

http://bit.ly/13kettlebellmistakes

There are a total of 39 videos in this course that will help you learn – and for many, REFINE – the basics of safe and effective kettlebell training.

See, a lot of people *think* they know the basics … but 99.9% of folks, when they end up coming to my gym or one of my workshops or working with me some other way in person … could improve.

There might be just one little thing you are doing, that I cover in this course, that could make ALL the difference, and take your KB training to the next level.

Details and get the course at the link below:

http://bit.ly/13kettlebellmistakes

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

(new video) Most Common KB Clean Mistake – and How to Fix It

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Kettlebell cleans are an essential move – but the technique can be tricky!

One of, if not THE most common mistake(s) people make with the move, is swinging the KB too far out in front of the body.

This ends up resulting in lots of impact as the KB comes around the wrist and lands at the top.

One simple (but powerful) tip to improve is simply – keep the arc of the KB close to your body.

Imagine like there is a wall a foot or so front of you as you clean, and keep the KB from hitting it.

Watch the video for the full demo:

And if you find this tip helpful, stay tuned!

The new and improved version of my best-selling “Most Dangerous KB Training Mistakes – and How to Fix Them” home study course will be available VERY soon.

Keep an eye on your email inbox 🙂

– Forest