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New Video – Kettlebell Exercises for Core – the One-Hand Swing

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The two-hand kettlebell swing is often the first KB exercise people learn, and is one that they most often return to.

HOWEVER, the one-hand swing is the version you should in fact be using more of the time! – especially if you are looking to strengthen your core.

The one-hand version of the swing adds the so-critical anti-rotation component to the exercise. It also works our grip harder, and forces us to stabilize the shoulder more.

To perform the one-hand swing, assume an IDENTICAL set up to the two hand swing.

Same stance width, same foot position, same start for the kettlebell … the ONLY difference is, I take one hand off the KB when doing the exercise.

My shoulders stay square, my body stays in the same position, the KB still comes up to the same position at the top – it’s ALL THE SAME as the two hand swing.

Incorporate this kettlebell exercise for the core into your training routine today!

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

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If you want MY help with your kettlebell / bodyweight training practice, now is the opportunity. Because I am opening spots in my Elite Distance KB Coaching program this week, for a few new clients to work with for the next 90 days, and get into the best shape of their lives:

=> Forest Vance Elite Coaching

If you are interested, check out the details using the link above, and submit your application.

(I only open up spots a few times per year, so this could be the perfect opportunity for you to get in the best shape of your life this summer).

Kettlebell Exercises for Beginners – the Box Squat (new video!)

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Click here to get the CORE Kettlebell System – my complete kettlebell training course for professionals

The Kettlebell Box Squat is an exercise you can use to teach your clients how to squat quickly and easily.

Set up like you’re going to do a regular kettlebell squat – but you’ll have a box or bench behind you.

A good guideline – and this doesn’t apply to every situation, but it’s a starting point – is to have your feet about the width of the box.

Your toes will be pointed somewhere around 11 and 1 on a clock face.

Then sit your hips down and back, on to the box!

Stay tight at the bottom of the move, then drive through the heels, and stand back up.

Repeat for the desired number of reps.

Use the Kettlebell Box Squat to teach your clients how to squat quickly and easily!

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Creator, the CORE Kettlebell System

PS – Click here to get the CORE Kettlebell System – my complete kettlebell training course for professionals

Hybrid Kettlebell Muscle (sample workout)

On By adminIn Kettlebell WorkoutsLeave a comment

The CORE Kettlebell System is the complete training program we use to run our medium-to-large group workouts at FVT.

From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING’s included.

And it works like crazy to get our clients amazing fat loss, lean muscle gain, and top conditioning results.

BUT – some clients want more. They want to get jacked and strong, and take their muscle gains to the next level.

Enter “Hybrid Kettlebell Muscle”.

This is the program we offer to our clients who want to gain strength and muscle and take their workouts to the next level.

It’s a full six week hybrid barbell / kettlebell / bodyweight program you could literally offer as an add-on service and profit from IMMEDIATELY.

Our clients happily pay an extra $100-$200 per month for these workouts, on TOP of their $149-$239 monthly group training rates.

And when you order the CORE Kettlebell System NOW – during the 2017 Summer Sale – you get this advance 6 week training course to use with your clients (and yourself!), 100% FREE.

Here’s a sample workout from the program:

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Hybrid Kettlebell Muscle – Week 4, Workout B

1 – Deadlift – 3-4 sets of 5 @ 80% of one rep max

– 1 warm up set + 3 work sets total.
– Work up in weight each set.
– Rest 2-3 minutes between sets.
– Ex – your goal DL max for the end of the program is 300 pounds. Your goal is to WORK UP to an all-out set on set #4 of 240 pounds (70% of 300). You might go – 135×5; 185×5; 225×5; 240×5.
– Refer to “Strength Standards” PDF to set lifting goal (included in full program)

2 – KB / complex – Complete all reps on one side without setting the kettlebell down, before moving on to the other side. Push the pace, and get three rounds on each side as fast as possible:

1 arm KB press – 3
front squat – 3
one arm swing – 7
reverse suitcase lunge – 3

#

That’s just a sample – you’ll want the full program to see how it all fits together, and how to properly progress and build on each workout, over the 6 weeks.

Get Hybrid Kettlebell Muscle FREE when you order the CORE Kettlebell System this weekend

Here’s to getting lean AND jacked this summer!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Barbell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com

PS – If you ordered the CORE Kettlebell System since we started the Summer Sale 2 days ago, check your email – I just sent you a copy of the Hybrid Kettlebell Muscle bonus!

[video] Kettlebell Exercises for Strength – the Start and Stop Swing

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Click here to get the CORE Kettlebell System – my complete kettlebell training system for fit pros and hardcore KB fans 

Most people think of the kettlebell as a cardio / conditioning tool.

But KBs can also be used for building strength and muscle!

Lifting heavy weights, and doing it often, is one of the keys if you want to get stronger. This means that picking exercises where you can move a lot of weight is key. The start and stop swing is a great choice for this goal.

To perform the start and stop swing, start with a great STANDING set up. This means, BEFORE you reach down to grab the KB, make sure your abs are braced, your shoulders are down and back, and that you’re ready to rock and get going in a nice athletic start position.

Then, the KB is passed back, it swings up to approx chest level, it swings back, and then it’s parked on the ground after EVERY REP.

The benefits:

– You can handle a heavy kettlebell – which means ability to use progressive overload, and make strength gains
– It helps us re-enforce a good start and stop position in the exercise
– We get practice using our lats to start the weight going from a dead stop position on every rep
– It helps us practice staying in great, athletic, safe position during the exercise

The start and stop kettlebell swing is a great move. Work it into your kettlebell exercises for strength repertoire today!

Click here to get the CORE Kettlebell System – my complete kettlebell training system for fit pros and hardcore KB fans 

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Creator, the CORE Kettlebell System

15 Minute Single KB Complex Workout

On By adminIn Kettlebell WorkoutsLeave a comment

A complex is a series of exercises performed in succession, typically with a single implement.

Challenge Complexes is a full training program, featuring 34 different BB/DB/KB complex workouts, that are great as a replacement for boring cardio, as a conditioning tool for sports, and / or as an “off” day bonus workout.

Here is a sample workout, in the style of the Challenge Complexes:

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Single KB Complex SMOKER

Do 4 rounds of the following kettlebell complex PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approx 30 seconds between rounds.

Recommended weights = 8k/26lb to 12k/26lb – women, 16k/35lb to 20k/44lb – men.

— 5 1 arm KB swing
— 5 KB high pull
— 5 KB snatch
— 5 KB front squat
— 5 KB push press
— 5 burpees

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Now when you are using complexes in your training, it’s key to know HOW to properly put them together, for the maximum benefit, and the minimum injury risk … how many reps, how many sets to do of each move … which lifts to put first in the sequence, and why … how to structure the workout and exercise “flow” … and how much load to use.

And Challenge Complexes gives you 17 barbell complexes, 10 dumbbell complexes, and 8 kettlebell complexes – all professionally designed, using the guidelines above.

There are video demos of all the workouts so that you’ll know how to perform every exercise with perfect form, and there is also one month of “anti-aging” workouts included as a bonus with your purchase.

=> Learn More and Get Challenge Complexes here

Have a super day! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

Outdoor Kettlebell Conditioning Workout

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The weather here in Northern California is perfect this time of year for outdoor kettlebell workouts.

One of my favorite things to do is to bring a KB with me to the park, and do a high intensity workout like this one:

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15 swings

10 burpees

5 pull ups

run approx 200 yards

Do 3-5 rounds as fast as possible!

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Of course, it depends on your goals, as to how you would incorporate a work out like this into your overall routine.

What I personally do – and if your goals are to emphasize strength, but also stay lean, and in top condition, I recommend you do the same – is to do a kettlebell workout like this one about once a week.

It’s kind of like a ‘variety/conditioning’ day, and I will change it up every week

Then I have two additional, more strength-based, structured, progressive workouts that I do as well. These do not change every week – rather I’m working on getting stronger and better and more efficient at the movements and the poundages and everything else in those workouts.

And then I’ll do two or three more 30 to 45 minute bike rides or hikes.

Crank this work out this weekend if you want to get some extra conditioning work, and get out for some fun in the sun!

Train hard –

– Forest Vance
ForestVance.com

PS – Like this workout? Get 32 more like it by clicking below:

Top 6 KB Swing Mistakes – and How to Fix Them!

On By adminIn Basic Kettlebell DrillsLeave a comment

The kettlebell swing is the foundational HardStyle kettlebell movement.

It’s CRITICAL that you master it before you move on to more advanced ballistic moves like the clean, snatch, etc.

And it’s fantastic for fat loss, building your conditioning levels, and so much more.

Thing is – it can also be a tricky exercise to master. There are a lot of moving parts, and it’s commonly done wrong.

So I thought I would give you a list of the 6 KB swing mistakes we see – and how to fix them! ..

So that YOU can start enjoying the full benefits of the foundational kettlebell training movement, while also ensuring that you are performing them safely and effectively.

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Top 6 KB Swing Mistakes – and How to Fix Them!
Mistake 1 – Lazy set up

It’s a common issue that people are lazy when they reach down to grab the kettlebell off the floor and start the movement.

To fix this, get set up, with your abs tight, your body engaged, everything in a nice perfect position – while STANDING .. so that when you reach down to grab the ‘bell and start your first rep, you are good to go.


Mistake 2 – Swinging the KB too low

This one is SUPER common – and is one of the biggest causes of lower back pain.

The simple fix is to make sure that when the handle of the KB swings back, it is above your knees.


Mistake 3 – Rounding the shoulders / upper back

This comes from letting the muscles in the shoulders and upper back relax too much, and letting the KB jerk you around.

You want to have the shoulders pulled back into their sockets, and your upper back tight during the whole movement.


Mistake 4 – Swinging the kettlebell too high

The “American Swing” is a variation of the exercise – I get it. But I’m not a fan. At ALL. It’s way easier to mess up, and encourages too much upper body involvement, amoung other things.

At FVT, we swing the KB to approx chest level, no higher than the eyes.

If you want to “take the kettlebell thru a full range of motion” – just snatch!


Mistake 5 – Pez head

Have you ever eaten Pez candy?

It comes out of a fun – looking dispenser.

And it’s tasty!

But it should NOT be an inspiration for your swing form.

Your neck should be neutral, and in line with your spine at all times.


Mistake 6 – Overextending at the top of the movement

In an effort to use the hips while doing swings, a lot of people overextend at the top, and go too far. This puts stress on the back and robs you of power.

Think about finishing the move in a “standing plank” position – nice and tall, firm, tight, but not overextended.


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There you have the top 6 KB swing mistakes, and how to fix them.

I hope this article was helpful for you, and that you can implement some of these tips to start improving your KB swing form!

And if you want a full 8 week kettlebell program that uses the swing as a foundational movement to help you shed fat, build lean muscle, and get into amazing shape, be sure check out my flagship online course, Kettlebell Challenge Workouts.

Train hard, talk soon –

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

PS – Did you find the KB swing form tips in this article helpful? Get my full set of KB Workshop videos by clicking below:

CORE KB Workshop – Pics, #1 Take-Away

On By adminIn Tips and TricksLeave a comment

The 1st CORE Kettlebell Workshop is a wrap!

It was SO fun – THANK YOU to the folks who came out – and I can’t wait to see how what we covered will be implemented now across the country, and so many people will benefit and change their lives!

We got some great video footage too, which will be released over the coming weeks and months, stay tuned.

This is the beginning of some BIG things for CORE Kettlebell!

So I have been thinking – what is the BIGGEST take-away that I can share with YOU, a loyal FVT Newsletter subscriber, that can help with your kettlebell practice?

There were SO many … but for now, based on what participants of the workshop shared with me, I’ll say it’s GET FEEDBACK.

All but one of the participants at the workshop were trainers themselves.

And one of the biggest points they had was that they so appreciated my feedback and critique on their exercise form. This is something that interestingly, many events I’ve attended as a fit pro leave out … but it’s probably the most important thing when it comes to getting results!

Because it’s not about adding endless different exercise variations to keep progressing …

Or about doing a different workout every single day …

It’s about doing the fundamentals, over and over, and GETTING REALLY GOOD AT THEM.

Get someone you trust to look at what you are doing, give you feedback, give you small tweaks, etc.

I have a online / distance KB Strong Challenge – opening registration tomorrow – where you can get feedback and coaching and tips from ME over the next few weeks (I’ll have more info coming on that in tomorrow’s message).

But it could be a (knowledgeable) workout partner, or a trainer / coach in your area.

Think about this take-away as you work towards your ultimate fitness goals, and do your very best to make it happen.

Getting feedback and constantly improving on the fundamentals is key to your continued progress and best possible results.

Talk soon, let’s make it a great week! –

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

PS – I have a online / distance KB Strong Challenge – opening registration tomorrow – where you can get feedback and coaching and tips from ME over the next few weeks. Stay tuned for details!

[video] 1 Minute Yoga Flow Sequence for Beginners

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Check out this quick and effective 1 minute yoga flow sequence for beginners!

I use this sequence to both energize myself in the morning, and before my regular kettlebell workouts.

This is just one of the 70 similar yoga videos you get in my PreHab Revolution package, found at the link below:

http://bit.ly/2oYHcFc

Give it a try today, hope you enjoy and see the benefits right away!

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

[new video] Kettlebell Warm Up Drills

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

Here is a simple sequence of kettlebell warm up drills.

These will get your joints and body moving and ready to rock for your next kettlebell workout, in less than 4 minutes.

You can also do the sequence first thing in the morning, or any time of the day!

The drills are:

— hip circle
— hip rotation
— forward / backward bend
— side bend
— side twist
— shoulder shrug
— arm circle
— 3 way neck
— bodyweight squat
— cobra + downward dog

If you liked these kettlebell warm up drills, be sure to check out my PreHab Revolution program.

You’ll get additional videos that will show you how to prep for your next kettlebell workout – showing you how to do Self Myofascial Release, Dynamic Warm Ups, and more ..

PLUS the “Cheat Sheets” from my last live Flexibility / Mobility workshop …

AND 70 Yoga Videos …

AND more!

Learn more and get your copy while it’s on sale this week at the link below:

=> PreHab Revolution

Train hard, talk soon –

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