Category: Basic Kettlebell Drills

Hybrid Kettlebell Muscle – Sample Workout

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

Today I want to hook you up with a sample workout from my new Hybrid Kettlebell Muscle program.

Although dozens of folks have already started on the program since we announced its release yesterday … it makes sense to get a feel for what the workouts you’ll be doing look like, before committing to doing it:

#

Hybrid Kettlebell Muscle – Sample Workout

PART 1

Perform five reps of the “modified sumo” deadlift. (You could alternatively do a double KB sumo deadlift if you do not have access to a barbell).

BEGINNER LIFTERS – work on your form first and formost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 95 pounds (women) and 135 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM.

*Rest ~ 30 seconds, then:

Perform five reps of the double KB Press

(If you only have one kettlebell, do 5 reps per side)

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.

FINISHER – Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

– Split squat with single KB in goblet position – 10 reps per leg
– Hamstring fall out – 5
– Spiderman climb w push up – 10 reps PER SIDE –

#

Now in the full program, we give you recommended weights for each exercise, so that you have an idea where you should be, and where to start.

We also give you video demos, so that you know how to perform all of the exercises with safe and effective form.

But this sample should give you a great idea.

#

Hybrid Kettlebell Muscle is NOT complex – but that’s what makes it powerful.

Each exercise in every workout is chosen for a very specific reason – to move you towards your goal of getting stronger and more muscular, six weeks from now.

And it follows a specific progression … so each week builds on the last, and you are hitting very specific weights every time you work out, based on a percentage of your training goals for the end of the six weeks.

Learn more and get the full program at the link below:

=> Hybrid Kettlebell Muscle

Here’s to your training success!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
ForestVance.com

New 6 Week Kettlebell/Barbell Strength Program

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Product ReviewsLeave a comment

“Traditional” strength programs – where you focus on a couple of bodyparts each day, and hammer them into oblivion with a variety of exercises and lots of volume – can actually be great for getting big and strong.

Thing is, they don’t do much for fat loss, or as far as carry-over to any sort of athletic activities, or even every day movement.

They can also be really hard on your body, causing aches and pains that won’t go away.

On the other hand, programs designed for pure fat loss and conditioning aren’t always the best either.

Many times, they rely on mostly bodyweight moves or light weights, and though you may get in great shape, you can end up losing muscle.

Bummer!

But if you want to get strong AND lean AND jacked AND athletic at the SAME TIME … I have a new program that may be right up your alley 🙂

It’s called Hybrid Kettlebell Muscle.

And in this new program, you are going to learn how to properly combine the traditional barbell lifts (squat, bench, deadlift) with kettlebells for the perfect balance.

I think it’s one of the best around for this specific type of training and goals.

As a matter of fact, I don’t know of anything out there that’s exactly like it.

Check the program out at the link below – 1st 100 customers save 50% off the regular price:

New 6 Week Kettlebell/Barbell Strength Program

Here’s to getting LEAN and JACKED before summer!!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
ForestVance.com

(video) Kettlebell Turkish Get Up with Proper Form

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

It is believed that ancient wrestlers in what is now Turkey invented the get up to prepare for their grueling competitions.

Sadly, it is an exercise often neglected or dismissed by people who do not understand how to do it, or what it can do for the body.

However, it is unbelievable move for overall mobility and stability of the core, shoulders, and hips.

No other single exercise can do all of this.

And that’s why if you’re NOT doing get ups now, you need to start, ASAP!

Check out today’s video – you’ll see the whole movement at speed, and then broken down into steps:

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.

This is obviously a quick overview, but it is a good intro to the move, and a start.

For more in-depth instruction, check out my Beginner’s Guide to Kettlebell Training.

You’ll learn the basics of the safe and effective KB training. You’ll also get a sample workout to hone your skills.

Get it free for a limited time at the link below:

http://forestvance.com/beginnerskbguide

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor

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

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:

#

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

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