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Kettlebell Exercise for Abs: the “Full Body Attack”

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Kettlebells are here to stay!

In addition to being an amazing tool for full-body workouts, KBs are perfect for working your abs, too.

Pretty much all of the main kettlebell moves, including:

  • Get Ups
  • Squats
  • Swings
  • Snatches
  • Cleans
  • Presses

ALL light up your core.

But if you want to try something new – that will shoot your heart rate through the roof, burn a ton of calories, and hit your abs HARD, all at the same time – try the Kettlebell Full Body Attack:

1 – You are going to need two kettlebells. Pick the heaviest KBs you can use safely and with good form. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the bottom of the ‘bell, which is really small.

2 – Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Now do a row on the left. Then hop the feet forward.

3 – From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s just going to be from a dead stop.

4 – Go from right here, snap the hips, weights up to the clean position. From here, adjust your feet a little bit, do a squat up to an overhead press. You can add in an optional push up if you want to make it more difficult. Repeat that for reps.

Check out the video with a full breakdown of how to do this exercise HERE.

Try adding the kettlebell total body attack into your workouts for better and faster results.

And if you want more kettlebells for abs, stay tuned – our 28-day Kettlebells for Abs Challenge 2.0 is opening for registration tomorrow, Tuesday, August 24th!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

11-min KB/BW Interval Finisher

On By adminIn General, Tips and TricksLeave a comment

A couple of days ago, I told you about a new way to do HIIT, that’s an especially great option of you’re over 40.

Today I want to show you a workout from the creator of the program, Mike Whitfield, a colleague and friend of mine.

The whole concept is:

– Short, quick-hitting, to-the-point workouts
– Easy on the body and joints
– Jack up your heart rate to burn fat fast
– Strength worked in so you build lean muscle too
– Lots of variety so you never get bored
– Minimal equipment – you just need a KB and/or a pair of DBS (and there are even bodyweight-only options/subs if you’re still working on getting equipment)

Check it out:

–

11-min KB/BW Interval Finisher

Do the following circuit ONE time, resting as shown:

– Stability Ball Jackknife Pushups (50 secs), rest 10 secs
– KB Goblet Squat (50 secs), rest 10 secs
– Ab Wheel or Stability Ball Rollout (50 secs), rest 10 secs
– Bulgarian Split Squat (Left Side) (50 secs), rest 10 secs
– Bulgarian Split Squat (Right Side) (50 secs), rest 10 secs
– Close-Grip 3/4th Rep Pushups (50 secs), rest 10 secs
– Jumping Jacks (50 secs), rest 10 secs)
– X-Body Mountain Climber (50 secs, rest 10 secs)
– Bench Vault (50 secs), rest 10 secs
– Pushup Plank (50 secs), rest 10 secs
– Split Shuffle (50 secs), rest 10 secs
– KB Swings (50 secs), rest 10 secs

–

No fluff, no frills, just straight to the point, and straight to the results 🙂

Take the next step to getting the best HIIT program for men and women over 40 at the link below:

=> HIIT for men and women over 40

…and here’s to your continued success!

– Forest Vance
KettlebellBasics.net

Kettlebell PHA Challenge – Week 3 / Workout 2

On By adminIn Kettlebell WorkoutsLeave a comment

Check out this sneak peak from our 28-day Kettlebell “PHA” (peripheral heart action training) Challenge!

–

Kettlebell PHA Challenge – Week 3 / Workout 2

PART 1 – Get as many rounds as you can of the circuit below in 17 minutes:

8 Double KB Rack Squats (if only one KB, do single KB rack squats and do 4 per side)

6 KB Renegade Rows per side (if only one KB, elevate hand on box / bench / etc… also be sure to include a push up after each row rep!)

8 KB Goblet Lunges per side

8 Burpees

PART 2 – do as many reps as you can of each exercise in 30 seconds. Rest minimally between moves, flowing from one exercise to the next without putting the KB down. Do 4 rounds total:

one arm KB press – right side

KB rack split squats – right side

one arm KB swing (level 1) / one arm KB snatch (level 2) – right side

one arm KB press – left side

KB rack split squats – left side

one arm KB swing (level 1) / one arm KB snatch (level 2) – left side

–

Give this kettlebell workout a try. If you like it, download a full week of my “300” KB Challenge program for free, plus get on my email list to be notified when our next 28-day KB Challenge opens for registration here: https://bit.ly/300kbchallengesample

Online/Home-Based “Sport Yoga” Series

On By adminIn GeneralLeave a comment

Hey! –

I am putting on an online/home-based “Sport Yoga” series, starting in a couple of weeks… wanted to post here and get the word out! Details and reserve your spot at the link below:

-> Online/Home-Based Sport Yoga Series

We will meet once a week on a Zoom call, and I will lead you through a 45 minute “Sport Yoga” session!

This is for you if:

— You are looking to improve your flexibility

— If you’re looking to reduce aches and pains

— If you want to reduce stress

— You are looking to improve recovery

Sport yoga is easier forget beginners to perform. It’s based on Hatha Yoga, covers traditional sport stretching, and includes dynamic movement sequences for all types of athletes and sports.

This series is priced very reasonably, and I even include recordings from all 30 sessions of the Flexibility/Mobility Challenge we put on last year, so that you can get started working right away towards those goals until we officially start the Sport Yoga series in a couple of weeks. Details and sign up at the link below:

-> Online/Home-Based Sport Yoga Series

Look forward to working with you!

-Forest and the FVT Team

Online/Home-Based “Sport Yoga” Series

T-Rex swing

On By adminIn Basic Kettlebell Drills, Tips and TricksLeave a comment

The kettlebell swing is staple of my workout programming because:

  • It’s a very efficient total body exercise
  • It works your cardio
  • It improves athleticism
  • It strengthens dozens of muscles quickly

…and much more!

However, there is some technique involved. With most clients, it’s an on-going process to refine and improve the form.

One of the most common mistakes I see when performing the kettlebell swing is what’s called the “T-Rex” swing – it’s where the arms in the finish resemble that of a T-Rex:

What we want in a proper swing is the arms 100% (or as close as we can get) straight, more like this:

To correct the T-Rex Swing, here are some tips:

  • Flex your triceps. This is probably the simplest cue to help you NOT bend your arms, and keep the proper position.
  • Sit back into your hip hinge completely. The T-Rex swing can come from not getting enough hip drive on the ‘bell in the first place. Get the KB back there, imagine like you’re hike-passing a football (but it’s a kettlebell). Remember to keep your chest tall and look straight ahead or slightly down the whole time.
  • Use an “active” back swing. Don’t just let the KB fall; be active about almost throwing it down and back.

To sum up, kettlebell swings are an AWESOME move, that should play a role in most people’s workout plan! However, it is a move that is tricky to master, and takes continuous practice and refinement. One of the most common mistakes we see in the exercise is called the “T-Rex” swing, and in today’s article, I covered three quick tips to fix it.

Train hard, talk soon!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

PS – Little tips like these – especially when they are specific to you! – can make ALL the difference in your training results. In my “KB Fit Over 40” – online personal training program, I can give you specific feedback, individualized to you, that’s going to help you shortcut the learning curve. Details and apply at the link below:

-> KB Fit Over 40 – Last Call to Apply

the “Bro Split” Routine vs Kettlebell Fit Over 40

On By adminIn Kettlebell WorkoutsLeave a comment

If you have experience lifting weights, you’ve probably heard of the famous “bro split”.

For decades, it’s been the “gold standard” for organizing our training. It’s incredibly popular among both bodybuilders and recreational lifters alike.

But is it good, does it work?

More on that in just a sec…

…see, with the Bro Split, the main idea is that you devote each workout to one or two muscle groups. There are a lot of ways you can do this, but it would typically look something like:

Monday = Chest + Tris
Tuesday = Back + Bis
Wednesday = Off
Thursday = Legs
Friday = Shoulders + Abs
Saturday / Sunday = Rest

This is basically how I organized my training for probably the first 10 years or so of my lifting career. I will tell you, it DOES work if your goals are purely asthetic. This, paired with the “Bro Diet” (we’ll save details on that for a later post lol), and you CAN get your big chest, jacked arms, and six-pack abs.

However, if you’re looking for improved functional fitness, more athleticism, better flexibility / mobility, less body pain, that sort of thing… we can do better.

We need to start working your body as a whole. Start focusing on movement patterns instead of muscle groups. Start incorporating more total-body movements with things like kettlebells that are going to help strengthen your core and make you move better and even fix some of your pain issues, all the the same time.

If you have been doing something like the “bro split”, but it no longer works for your current goals…. OR you just need help organizing your training and getting on the right track in general… click the link below to apply for my “KB Fit Over 40” – personalized coaching program:

-> KB Fit Over 40

But hurry! – I only have a few spots left.

-Forest Vance
Master of Science, Human Movement
Kettlebell Specialist
Over 40 Training Expert
KettlebellBasics.net

? Sneak Peak: “KB Fit Over 40” Online Personal Training with Forest Vance ?

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

Check out this “sneak peak” into my KB Fit Over 40 online coaching program!

So many of my remote personal training clients talk about how cool it is that we have the technology to work together and get amazing results, whether they are working with me in person here at my Sacramento, CA – based kettlebell studio, OR pretty much anywhere else around the world with an internet connection!

Now, this sample workout is just a small example of how I can help you reach your goals working together remotely.

We are also able to:

– Design a written, personalized workout plan that you’d do on your own time

– Give you on-going, individual feedback on your training

– Formulate a customized nutrition plan together so that you know exactly what to eat and when to eat it …and MUCH more.

I’ve had my online personal training program going since 2014, and in that time, I have helped almost seven hundred men and women over 40 get the best results of their lives – with kettlebells!

Click the link below to apply and be my next success story:

KB Fit Over 40 – https://forestvance.wufoo.com/forms/m67qz7y1a46hkn/

– Forest Vance Owner, FVT Boot Camp and Personal Training

Master of Science, Human Movement

Certified Russian Kettlebell

Certified Personal Trainer

Certifed Performance Enhancement Specialist

Certified Corrective Exercise Specialist

Certified Fitness Nutrition Coach

KettlebellBasics.net

ForestVanceTraining.com

“KB Fit Over 40” personalized coaching

On By adminIn General, Tips and TricksLeave a comment

ATTN kettlebell fans over 40 

I am looking for a few more people to join my “KB Fit Over 40” personalized coaching program!…

This is specifically for people who:

– Want some structure around their workouts and nutrition

– Want to get in shape without getting injured

– Are looking to keep stress levels down

This could be the perfect fit. Click this link, fill out the interest form, and I’ll get back to you ASAP:

-> “KB Fit Over 40” personalized coaching

Look forward to hearing from you –

– Forest Vance

Certified Kettlebell Instructor

Over 40 Training Specialist

KettlebellBasics.net

“KB Fit Over 40” – Sample Workout

On By adminIn Kettlebell WorkoutsLeave a comment

I think one of the things that people are surprised about is the results we can create working three or four, 30 minute – ish kettlebell workouts per week.

Each individual is a little different when it comes to starting fitness level, experience, injury history, etc – and I think this is why you can get the best POSSIBLE results with a kettlebell plan that is INDIVIDUALIZED to all of this by a pro coach like me (details on that program if you are interested coming soon!)…

…but I wanted to start by giving you a basic KB workout that is designed for “Jim” (a pretend online PT client). Jim is:

  • 46
  • Primary goal is 15 lbs of fat loss over the next 90 days
  • Jim has a nagging shoulder injury, so we’re going easy on the overhead work
  • Jim also plays basketball two days per week for a couple of hours, works around 50 hours per week, and has two kids in middle/high school – so his time is limited
  • We have this full-body KB workout plus two more like it designed for him each week, along with two bonus HIIT sessions
  • He does the workout exactly as written each day, logs his progress in my app, and then I take a look / give comments / hold him accountable to getting it done
  • We tweak / modify / give feedback regularly and guide him to the results he’s looking for

–

“KB Fit Over 40” – Sample Workout

FIRST, AS WARM UP:

10 KB deadlifts
10 two hand swings
5 one hand swings per side

THEN

1 – ONE ARM KB SWINGS

7 per side, 14 total – on the minute, every minute, for 5 minutes

WEEK 2 – add one rep 1st two sets
WEEK 3 – add one rep to 1st four sets
WEEK 4 – do all sets 8/8

2 – SUPERSET

Push ups – :30
Tactical lunges with kettlebell – :60

Do 3 rounds total

3 – FINISHER

Every minute, on the minute, for 6 minutes, do:

(minute 1,3,5)

1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right

(minute 2,4,6)

1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left

–

Want to get in one of the available “KB Fit Over 40” spots I have opening this week? Stay tuned, applications officially open tomorrow, August 10th, 2021.

Train hard, talk soon –

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Personal Trainer
Over 40 Training Specailist
KettlebellBasics.net

How do you know when you are ready to go up in kettlebell weight?

On By adminIn Tips and Tricks, VideosLeave a comment

How do you know when you are ready to go up in kettlebell weight?

The gap in available kettlebell sizes typically presents a significant increase in weight. KBs are typically available in 4k increments, so the jump from a 12k to a 16k for example is a full 33% increase in weight. This is a jump you would NEVER take, for example, in barbell training. (Imagine going from squatting 200 pounds one workout, to 265 the next!)

Plus, kettlebells are not cheap, so adding more weights can also get expensive in a hurry.

So then, how do you know when you are ready to go up in kettlebell weight?

The main criteria should be to be able to demonstrate smooth proficiency and feel at a sense of ease with your current set of kettlebells.

For example, if you can perform a smooth set of 5-10 kettlebell presses with ease and great form using your current weight, it’s probably time to size up.

Or if a set of 20+ two hand kettlebell swings feel easy, you can maintain perfect form, and do not spike your heart rate – it’s time to size up.

And remember, over time, you need to be continuously challenging the body to adapt in order to keep making progress. It could be adding weight, it could be adding reps, it could be doing a different, more challenging variation of an exercise – but the overall principle is critical for your long-term success.

I hope this simple guideline helps you safely and confidently grab that next kettlebell. Now go get those kettlebell GAINZ!!

– Forest

PS – My “300” KB Challenge workouts will help you get better results – and, with some of the advanced techniques in the program, you can probably get some additional mileage out of your current set of kettlebells! Details and grab a copy here -> https://forestvance.lpages.co/the-300-kettlebell-challenge/