Category: Basic Kettlebell Drills

(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

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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

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

“Break the Chains” 15 Min Bodyweight (and KB) AMRAP Workout

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Bodyweight Training Fans Worldwide:

Our famous 42 day Challenge is BACK!

And we’re doing this one different than EVER before.

See, it’s the time of year where you want to “Break the Chains” from the gym.

You’re on the road, you’re getting outside, you’re on the go for the summer.

But you still have goals!

And you still want to keep the workouts going.

So we are putting together a bodyweight-based 42 day Challenge … so that you can do your workouts any time, any place, ZERO equipment required!

(We will also have the option to add kettlebells for those who have them and/or want to take their training intensity to the next level)

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We’re looking for men and women who are SERIOUS about getting in shape this summer … who want to CHALLENGE themselves … and make RAPID progress towards their fitness goals!

If you can commit to working out at least three times 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 interest form below, and we’ll get back to you ASAP with details:

=> 42 Day – “Freedom from the Gym” Challenge

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When you sign up for the “Freedom from the Gym” – 42 Day Challenge, you’ll be doing workouts like this:

“Break the Chains” 15 Min Bodyweight (and KB) AMRAP Workout

AMRAP in 15 minutes

20 BW Squats OR 10 KB Goblet Squat
10 Push-ups (hands elevated on bench or box if beginner – standard push ups if advanced)
20 Total Body Extension OR 15 KB Swing (video demos and full explainations in Challenge program)
8 Reverse lunge per leg (non-alternating) (add kettlebell in suitcase position if you have one and / or as needed for intensity)
8 Plank Tap/sit Through (per side) (video demos and full explainations in Challenge program)

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Here’s how the program works:

1 – It’s a 42 day distance coaching program, and it starts Mon, July 8th, 2019.

2 – New workouts are delivered to you every week – tell you exactly what to do and how to do it, very detailed, with video demos etc.

3 – The only thing required for this Challenge is your own bodyweight. You’ll be able to use the body you have to get the body you want 🙂 A couple of KBs will be OPTIONAL (ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men_ – we’ll show you how to add them in if you have them for extra Challenge and to take your training up a notch – but they are NOT required to do the program.

4 – 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.

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

The total cost is $99.

If you are interested, the next step would be to fill out the interest form at the link below:

=> 42 Day – “Freedom from the Gym” Challenge

We’ll chat more in depth about your goals, give you more info on our program, and make sure it’s a great fit for both of us.

Click the link above to reach out.

Look forward to connecting!

– Forest Vance
ForestVance.com

7 Day KB Program for Beginners – Starts Tomorrow (sample workout inside)

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Wow!

Interest for our 7 day “Foundations” – Beginner kettlebell program is really strong.

Did you reply back and get more info yet?

Read today’s post, and if you are interested, hit me back and let me know!

Cool thing is, we’ve done dozens of these Challenge / coaching programs since 2014.

But this “Foundations” addition is something new.

See, 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 “Freedom from the Gym” kettlebell / bodyweight Challenge, starting the following week (July 8th).

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

Let me give you a sample workout, so you can get an idea of what we will be working on:

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KB FOUNDATIONS – DAY 2 – TUESDAY

VIDEOS TO REVIEW (links to these will be included in the program)

Squat
Lunge
Plank
Push up
Recline row
Pull up progression

WORKOUT TO DO

1 push up (beginner) or 1 pull up (advanced)
2 recline rows (beginner) or 2 push ups (advanced)
3 bodyweight squats

followed by

2 push ups (beginner) or 2 pull ups (advanced)
4 recline rows (beginner) or 4 push ups (advanced)
6 bodyweight squats

… continue the pattern (increasing push ups / pull ups by one rep, rows / pull ups by two, and squats by 3) until you get to 7 push ups, 14 rows, and 21 squats. Rest as needed between exercises and sets.

TROUBLESHOOT + COACHING

Post in the group when you’ve completed your workout (we do coaching for the program in my private group)

Post any challenges you experienced. Post your form feedback videos so that we can help and get your form right!

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As you can see, it’s an amazing jump start to your kettlebell training journey.

And you’ll be working with me personally for a full 7 weeks to become a stronger, leaner, better version of yourself by the end of of summer!

Total cost for the 7 day Foundations program AND the full 42 Day “Freedom from the Gym” Challenge is $99 (our 42 Day Challenges are normally $99 by themselves, so you end up getting the Foundations program and coaching for free)

If you are interested, reply back directly to this message.

I’ll reply back to get a better idea of your specific goals, answer any questions you might have, and we’ll go from there to get ya signed up.

But hurry – we are getting started on this tomorrow!

Thanks for your interest, and hope to talk soon –

– Forest Vance
ForestVance.com

“Garage Gym” KB/DB Complex Workout

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Since we have been talking a lot about the upcoming Garage Gym Summit this week, I thought I would hook you up with a free sample workout!

Now – during the summit, you are going to get dozens of free workouts that you can do in your garage (or back yard, or living room, or wherever) with minimal equipment, and in minimal time ..

.. but check out this free sample first, then click to get dozens more like it free at the link below:

“Garage Gym” KB/DB Complex Workout

You can use kettlebells OR dumbbells for this one. Do as many reps as you can of each exercise in 30 seconds. No rest between moves, 60 seconds rest between rounds, 3 rounds total:

— Overhead Press (two KBs or DBs)
— Front Squat (two KBs or DBs in rack position)
— Bent Row (two KBs or DBs)
— Walking Lunge (hold two KBs or DBs at sides; do 30 seconds for each leg)
— Renegade Row (two KBs or DBs)

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This “Garage Gym” KB/DB Complex Workout looks simple on paper, but it’s tough!

Get dozens more routines like it – 100% free – by signing up for the upcoming Garage Gym Summit at the link below:

==>> Garage Gym Summit

To your continued success –

– Forest Vance
ForestVance.com

WOD vs Progressive Overload [print this out]

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Here is a critical mistake a lot of people make in their training.

They have what I’d call a “WOD” (Workout of the Day) Mentality.

(This is not any sort of specific reference to Crossfit, by the way – I’m sure some Crossfit programs do a great job of programming their workouts over time.)

You either make up, or do a Google search, or even check out the FVT Newsletter, and decide on your workout for the day.

It’s cool. It’s fun. It’s hard.

You feel like you are getting a great workout.

And you actually may be!

This type of approach will work fine for a short period of time.

If you’re not working out consistently, and you go to doing this three or four times per week, you are going to get some results in the beginning.

But it’s NOT the best way to set things up for continued success.

Because eventually, you will plateau.

You won’t be able to do more push ups than you could last month. Or swing a heavier KB. Or press a bigger KB. Or do more pull ups.

And as a result, your fat loss and muscle gain results will plateau too.

You see, you need to have a planned out program – that focuses on the concept of progressive overload – if you want to make continued strength and performance gains.

So maybe I have a 6 week training plan – like we give you in our upcoming “300” – 42 Day Kettlebell Challenge.

Week one, I do some kind of “benchmark workout”, where I can get an idea of where I am at with specific performance indicators.

(Check out the “300” – 42 Day Kettlebell Challenge BENCHMARK WORKOUT for an example of this HERE.)

Then, over the next 6 weeks, I work on improving specific movements.

Maybe I’m doing KB presses every week, and I’m trying to add a couple of reps to my total, so that I can progressively overload my body and get incrementally better.

Maybe I’m doing pull ups, and I’m adding an extra rep to my total each week, so that I can progressively overload my body and get incrementally better.

It’s all planned out and fits into an overall, progressive scheme.

Then I repeat my benchmark workout at the end to “test out” – and I can actually see and measure my improvement!

I pat myself on the back!

Take a few days off to recover.

And start another planned out training program for my new goals!

To sum up – if you want to keep progressing in the long term, you CANNOT take this “workout of the day” mentality.

You need to follow a plan that is well thought out and specific to your goals.

Join us for the upcoming “300” – 42 Day Kettlebell Challenge to start on one today:

“300″ – 42 Day KB Challenge (spots limited to 25)

And here’s to your continued success!

– Forest and the FVT Team
ForestVance.com

[new video] Kettlebell Elbow Pain – Mistake + Fix!

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Today, I have 1 tip that will help your kettlebell swings, cleans, and snatches!

You see, a very common mistake people make when doing these exercises is to bend the elbow when the KB comes down on the swing.

Watch the video for examples.

One of the things this can do is cause stress on the elbow, and eventually cause pain.

A simple cue and fix is to simply think about flexing the tricep (muscle on the back of the upper arm) when the KB swings down. This will make it so that you cannot flex your bicep (muscle on the front of the upper arm) and end up bending your elbow and causing that stress.

Give that tip a try, and hope it helps!

Also, if you found this video helpful, check out the link below.

You can get 7 of my best KB workouts – FREE for a limited time:

http://bit.ly/nogutsnoglorykb2

[new video] the “Top Down” Kettlebell Press

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The kettlebell press is different from a barbell or dumbbell press. This is because of its offset nature (the weight of the KB rests against the back of the arm).

This is a GOOD thing – because when you press a kettlebell, you are getting a great shoulder stability workout as your rotator cuff has to work overtime to counteract these forces!

But when you are learning the move, it can also be tricky.

The drill in today’s video should really help you a lot with getting the “groove” of the exercise.

To perform the “Top Down” kettlebell press drill, start by pressing the KB out to the top. Then, actively “pull” in down into the rack position. Almost imagine like you are doing a one-arm pull up!

It seems simple, but this is a great drill to help you learn the proper groove.

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

And get more ‘hacks’ to learn safe and effective KB form here:

http://bit.ly/kettlebellhacks

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com