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(new video) Kettlebell Exercises for Core – the Turkish Get Up

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

Turkish get ups are GREAT for:

– building a strong core
– shoulder mobility + stability
– hip mobility + stability

And MUCH more.

But a lot of people have problems getting the form.

What I recommend to help, is to break down the movement into parts.

So (be sure to both read the breakdown below AND watch the video a few times):

Part 1 = Roll to the side, pull the ‘bell to the body, roll to the back, punch towards the ceiling

Part 2 = Opposite arm, leg go out at 45 degrees

Part 3 = Roll to the elbow, then hand. It’s NOT a sit up!

Part 4 = Foot sweep

Part 5 = Get set, get tight, stand up!

Then, all you need to do is reverse the motion to get back down.

wodstar turksih

(There are a few tips in the video to help with this part of the movement as well – again, be sure to review a few times to get all the important points)

Breaking the Turkish Get Up down into PARTS – as outlined in today’s video – is what helped me to finally “get” the exercise. I hope it does the same for you!

To your success –

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

PS – Our next 28 Day KB Shred Challenge starts Monday, January 1st. Details / accepting applications very soon. Don’t miss out!

[new video] Single / Double KB Strength Complex

On By adminIn Kettlebell WorkoutsLeave a comment

Sarai will be joining us as head coach in the upcoming KettlebellBasics – Superwoman Strong 8 Week Challenge (details below)

Check out this single / double KB strength complex, done in the style of the program!

Superwoman Strong Single / Double KB Strength Complex

KB Snatch to press x3-5
KB Front rack Squat x 5

— Switch to other side–

Double Kb Swing x12
Mixed Grip pull-up x5 (band assisted)

X 5 rounds

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LADIES – if YOU:

– Are ready to make a serious change
– Feel like guy trainers don’t “get” what women really want when it comes to strength
– Want and need that extra push and accountability to get it done in 2018

This is for you.

Because are looking for 13 more STRONG WOMEN to join us for our upcoming Superwoman Strong 8-week Challenge.

You’ll get:

– Workouts – designed by a women, for women – based on YOUR needs and goals
– Meal plans – designed by a women, for women – based on YOUR needs and goals
– Coaching and motivation for the full 8 weeks

And it starts Jan 1st.

But the only catch is, registration closes this Friday the 22nd of Dec, OR when we hit 25 sign ups – whichever comes first.

SO, if you want IN, please fill out the short application form below, and we’ll get back to you ASAP:

http://bit.ly/superwomanstrong

Look forward to hearing from you!

– Forest Vance, Sarai White, and the KettlebellBasics team

Strength vs Plyo “Superwoman Strong” KB / BW Workout

On By adminIn Kettlebell WorkoutsLeave a comment

LADIES – 2018 is right around the corner!

What’s your plan?

You should join us for the upcoming Superwoman Strong – 8 Week Challenge (details copied below)

Check out this sample workout from the program:

+Sarai shows you how to do each exercise with video demos; we’ll even give you coaching and feedback on your exercise form as a participant in the Challenge – so many details are left out of the workout below – but this should give you a great idea!+

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Strength vs Plyo “Superwoman Strong” KB / BW Workout

*start with –

3 rounds of the circuit below. No rest between exercises; rest approx 60 seconds between rounds:

– KB / DB step ups – 8 per side
– Box jumps OR squat jumps – 8

*rest 60-90 seconds, then do –

3 rounds of the circuit below. No rest between exercises; rest approx 60 seconds between rounds:

– KB / DB walking lunge – 8 per side
– Broad jump burpees – 8

*rest 60-90 seconds, then do –

3 rounds of the circuit below. No rest between exercises; rest approx 60 seconds between rounds:

– Hand-to-hand KB Swings – 16 (8 per side)
– Skater hops – 16 (8 per side)

*rest 60-90 seconds, then finish with –

30 seconds work each exercise. 5 seconds rest between moves. No rest between rounds. Do the complete circuit 2 times thru:

– hanging leg raise – 30 seconds
– Turkish get up (R) – 30 seconds
– Turkish get up (L) – 30 seconds

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The Superwoman Strong – 8 Week Challenge is, quite simply, for WOMEN who want to become STRONGER!

My friend and colleague Sarai White will be leading the way.

Sarai owns a gym here in the Sacramento, CA area. We have worked together a lot over the last few years, and I consider her a good friend of mine.

After she got 6th overall in a recent Tactical Strength Challenge – Elite Woman’s Division, I started thinking about how there is a real need for women to step up and lead other women to STRENGTH – in their workouts and in their life!

So I approached her about partnering on this project, and she was all about it.

We are going to roll it out as a “beta-test”, and we’ll be looking for 25 folks to get in on this 8 week program.

It includes:

– Workouts – designed by a women, for women – based on YOUR needs and goals
– Meal plans – designed by a women, for women – based on YOUR needs and goals
– Coaching and motivation – from both Sarai and myself – during the 8 weeks

You can do this anywhere in the world.

All you need is your own bodyweight, and either a couple of sets of dumbbells OR a couple of kettlebells (recommended weights = 15lb – 25lb + 25lb – 45lb DBs, OR 8k-12k + 12k-20k KBs) .

This is EVERYthing you need to get in the best shape of your life!

And it starts Jan 1st.

But the only catch is, registration closes this Friday the 22nd of Dec, OR when we hit 25 sign ups – whichever comes first.

SO if you want IN, please fill out the short application form below, and we’ll get back to you ASAP:

Superwoman Strong – 8 Week Challenge (click here to apply now)

If you feel like guy trainers don’t “get” what women really want when it comes to strength – this is for you.

If you struggle with getting DONE – this is for you – because Sarai and I will be there every step of the way to help and motivate you.

Let’s to this, together!

– Forest and Sarai

What is “Anabolic Stretching”? (part 2 – advanced tips)

On By adminIn Basic Kettlebell Drills, GeneralLeave a comment

Confession – I do not like stretching.

Yet, it’s a necessary component to perform and look your best.

But the problem is – because I think a lot of guys feel the same way that I do 😉 – it gets brushed off.

What if I told you that stretching – specifically ANABOLIC stretching – can dramatically speed up muscle growth, strength, and recovery?

THEN would you be interested in taking the time to do it?

Peter Tzemis goes into the science behind the program, the long list of benefits, etc in the full program … but for now, I just want to express to you 1) the IMPORTANCE of stretching if you want to get great results, and 2) share another stretching sequence from the program, like I said I would yesterday.

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What IS Anabolic Stretching

We went over this concept in yesterday’s article – but I’ll do a quick recap.

In a nutshell, the idea behind the method is to hold a moderate weight in the fully stretched position of an exercise – hanging at the bottom of a pull up from a bar, for example – for anywhere from 30 to 60 seconds.

So you would lower the weight (or your bodyweight in the pull up example), slowly, until you reach a position where the target muscle is stretched.

When you reach that position, hold it. Fatigue will cause a deeper stretch.

Aim for a total time of 3-5 minutes, broken into sets of 30-60 seconds each, under load.covered what is actually is, and a simple example routine of how to do it.

Now that is the basic, or “beginner” way to do Anabolic Stretching. If you are going to give it a try, this is how you would get started.

If you want to take it to the next level, you can try the “advanced” version:

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Anabolic Stretching – Advanced

First, do a set to failure in an ultra-high rep range (15+ reps).

Then immediately after, let the weight stretch that pumped muscle for 30-60 seconds, or until you can no longer tolerate the pain.

You MUST take your set to absolute failure before you execute the anabolic stretch. This means that you can’t complete another rep.

ALSO – be sure to clean form and proper technique. You will be tired but make sure you do not to compensate your joint positioning during the stretch phase. Especially with weight, this could put you in a position for injury.

Drop the weights if form starts to go. If need be, you could even lower the weights used for the stretch.

Hold the stretch for as long as possible.

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Sample ADVANCED Anabolic Stretching Protocol – BACK

— do 8+ Pull ups with or without weight
— on the last rep, do NOT let go of the bar – hold at bottom position as long as possible
— rest 2-3 mins; repeat for 2-3 sets total

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The full Anabolic Stretching program gives you detailed backgroud on the method, the science behind it, beginner, intermediate, and advanced protcols for each body part, and lots of bonus materials.

It’s 9 bux this week – WELL worth picking up if you want to experiment with adding this method into your routine:

Anabolic Stretching

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I hope that today’s article has got you fired up to try incorporating Anabolic Stretching into your routine.

I think that when you see the results, there will be no turning back.

To your success –

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

What is “Anabolic Stretching”? (part 1)

On By adminIn GeneralLeave a comment

Yesterday we talked aoubut a method called Anabolic Stretching, that olympic gymnasts use to get their jaw dropping physiques, combined with superhuman strength, size, and flexibility.

It is the perfect compliment to your kettlebell workouts, to help you get better and faster results.

Well today, I wanted to follow up with some details on what Anabolic Stretching actually IS.

Now I will say – if you truly want to try this method and benefit the most from it, I recommend you pick up a copy of the full program, here …

But in a nutshell, the idea is to hold a moderate weight in the fully stretched position of an exercise for anywhere from 30 to 60 seconds.

So you would lower the weight, slowly, until you reach a position where the target muscle is stretched.

When you reach that position, hold it. Fatigue will cause a deeper stretch.

Aim for a total time of 3-5 minutes, broken into sets of 30-60 seconds each, under load.

Here is example of the Anabolic Stretching method, done for the muscles in the back:

— stretch = Hang From Pull Up Bar Wide Grip (Weighted Optional)
— hold = 30-60s
— rest = 30-60s
— sets = 3-5

Now again, this is a very simple example. The full program gives you detailed backgroud on the method, the science behind it, beginner, intermediate, and advanced protcols for each body part, and lots of bonus materials.

It’s 9 bux this week – WELL worth picking up if you want to experiment with adding this method into your routine:

Anabolic Stretching program

Well there you have some details on what Anabolic Stretching is, how it works, and a simple sample protocol.

I’ll be back with more info on the method and another sample protocol soon.

Keep training hard! –

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

Single Arm Kettlebell Swing Form – Shoulder Packing Drill

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

A really common mistake folks make during kettlebell swings – particularly the single arm version – is letting the shoulder “disconnect” …

… and this “shoulder packing” drill is a great fix!

Grab a partner, lie on your back on the ground, and lock hands (watch the video to learn the best grip to take for this).

Relax your shoulder, and have your partner give a couple gentle tugs. You are going to feel your shoulder “separate” from your body, as in the video.

Then, “lock in” your shoulder. Tense up all the muscles in that area of your body, set your shoulder down and back into perfect posture, and hold it there. Have your partner try to lift you off the ground. If you do this right, your shoulder and upper body will be “connected”, and all will move as one unit, as in the video.

LOCKING IN and PACKING your shoulder – as you just learned how to do in this drill – is exactly what you should be doing during the single arm kettlebell swing.

Incorporate this drill into your program for safer and more effective one arm kettlebell swings!

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“No Guts No Glory” – 7 KB Challenge Workouts from Forest (free):

http://bit.ly/nogutsnoglorykb2

KB STRONG – Ladder Workout

On By adminIn Kettlebell WorkoutsLeave a comment

If you are looking to gain kettlebell pressing strength, the ladder approach is one of the best.

Pavel Tsatsouline taught us this technique and the approach in detail at the first RKC that I went to in 2009.

I have used it since it in my kettlebell strength – based programs (like the KB Strong – 28 Day Challenge, starting Dec 4th, details below) with great success.

It will help you to make huge strength gains in a short period of time!

Here’s an example:

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KB STRONG – Ladder Workout

1 – PRESSING LADDER

KB Presses – Do four ladders up to 3 reps each.

(M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)

The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BURNER – set your timer for 12 minutes, get as many rounds as possible!

3 pull ups (use band assist if needed, OR do 9 inverted rows)
5 dips (use low bars and foot assistance if needed)
7 push ups (knees OR toes)
9 two hand KB swings

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Do you ever notice how good you feel after a great KB workout?

Just imagine what you will feel and look like 28 days from now – when the KB STRONG Challenge is complete – with your new, strong, slender, powerful body.

If you are interested, we are still looking for 10-15 more people to join us.

If you are looking to take your kettlebell workouts to the next level, get the best results, maybe even get in the best shape ever! – this is going to be a perfect fit.

We are going to focus on getting you stronger and in better shape in this Challenge, by using some special methods to help you:

– Do more / heavier KB swings
– Do more / heavier KB presses

And more.

And as a RESULT … by focusing on getting stronger and performing better in your workouts … you are going to get into awesome shape at the same time

If you are interested, here is all we need from you:

1 – Double check that you meet the requirements

– You need at least 2 KBs (8k or 12k and 12k or 16k for women; 12k or 16k and 20k or 24k for men)
– You need to be able to commit to training for 20-30 minutes, 3 days per week for the next 28 days
– You need to be committed to giving it your best and making an honest effort

2 – Reply to this message in the comments, and let us know:

– What your big fitness goals are for 2018
– WHY you would be a good fit, and why we should pick you for this Challenge

If it looks like it’s a good fit, we will reply back to you personally with all the details and how to sign up.

Again, we only have 10-15 more spots left, as we limit these Challenges to give you lots of personal attention, and about 18 of the spots are already taken … so get back with us ASAP if you are interested, and we will hook you up with the details on how it works and how to sign up!

Thanks for taking the time, and we look forward to hearing from you! –

– Forest Vance and the FVT Team
ForestVance.com (personal blog)
Kettlebell Basics (Facebook)

[new vid] Kettlebell Swing Form – Advanced Tips

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

In today’s video we are covering a bit more advanced, often little discussed topic – swing rhythm.

You’ll see:

— Common mistake #1 – the “lazy swing” – where the hips do not get through all the way

— Common mistake #2 – the “robot swing” – where you are TOO tight, and rush through the movement

— What proper swing rhythm SHOULD look like – where the hips snap at *just* the right time on the way up, and where they break at the right time on the way back down

Watch it now here:

To your KB swing success! –

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

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Want 7 of my best KB workouts, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for a limited time – at this link:

http://bit.ly/nogutsnoglorykb2

Snatch / Burp / Squat KB Finisher + 4 min REGENERATE Sequence

On By adminIn Kettlebell WorkoutsLeave a comment

Wow, we did a really killer finisher at the end of our workout this morning at FVT.

You’ll need a partner for this one, and a snatch – size kettlebell.

(Or, if you’re working by yourself, just set your timer, and rest an equal amount of time that it takes you to complete a round)

Snatch / Burp / Squat KB Finisher

Set your timer for 15 minutes. Partner one does the circuit; partner two rests. Partner two does the circuit, partner one rests.

How many rounds can you get?!? (my guys got 5 each)

– 3 KB snatches (per side)
– 6 burpees
– 9 KB goblet squats

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At the end of our workout, we also did the following sequence from my new REGENERATE program – to help improve our flexibility / mobility, and enhance recovery for the specific muscles we hit during the session:

REGENERATE Hinge Sequence (version 2)

– Pigeon Pose (60 seconds per side)
– Downward Facing Dog
– Upward Facing Dog

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Give that finisher and / or REGENERATE sequence a try, and let us know how you do!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – If you liked today’s workouts, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

[new vid] Hollow Hold Progression

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Many people make the mistake of attempting exercises that are too advanced, without first establishing a proper base of core strength.

For most adults, building this foundation – as well as re-gaining lost mobility and flexibility – is the key to improved performance, moving better, reducing pain and feeling great!

One fantastic drill that will help you with core strength-endurance, learning how to shape your body as a single unit, improving your posture, and MUCH more, is the hollow hold.

In today’s video, we cover some simple progressions to help you learn the drill, and work up to some more advanced / different variations of it.

Hope it helps!

– The FVT Team

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For strengthening your core and re-gaining lost mobility / flexibility, I also recommend you check this out:

http://forestvance.com/regenerate

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes:

http://forestvance.com/regenerate