Category: Basic Kettlebell Drills

12 min “Beat the Clock” KB workout

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

Have you ever heard of a “Beat the Clock” workout?

Here is how it works:

– Set your timer for pre-determined interval period (in today’s workout example, it is 60 seconds)
– Perform the prescribed reps in the interval period
– Your rest period is the time from when you finish your set, until the next interval starts

It’s AWESOME for building conditioning and mental toughness.

It’s also different than other metabolic conditioning workout set ups you may have tried, because the amount of work you do on each set stays the same, no matter what.

We use workouts like this in the 28 Day Kettlebell Body Revival Challenge.

Give this sample workout a try, and you’ll see (and feel) what I mean:

#

12 min “Beat the Clock” KB workout

Set your timer to go off every 60 seconds. Start your first set of swings when the timer goes off. Rest from the time you are finished with your set until the timer goes off again. Move on to the next exercise (push ups) and repeat in the same fashion. Repeat four rounds of the circuit total:

— 20 two hand kettlebell swings (recommended weight = 24k men / 16k women)
— 15 push ups
— 10 walking kettlebell goblet lunges per side (recommended weight = 20k men / 12k women)
— 15 recline rows

#

Okay – how’d it go?

Seems simple, but it’s tough, right?

If you liked this workout, your next step is easy. Apply to join us in the August 2018 28 Day Kettlebell Body Revival Challenge.

I’ll design workouts for you like the one I shared today, for a full 28 days.

I’ll also be working with you personally, giving you the coaching and accountability you need to succeed.

Details and apply now at the link below:

28 Day Kettlebell Body Revival Challenge (starts Monday, August 6th)

To your success! –

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

New Video – Common KB Swing Mistake (and how to fix it)

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

I have a new video for you to check out today.

But first, I want to tell you a story about my VIP One on One Coaching Client.

She had been training on her own, using one of my kettlebell programs.

She was getting okay results, but she kept having back pain when she would do KB swings.

So she’d end up having to take a break every few weeks when she would get tweaked, and because of this, she wasn’t reaching her fitness goals.

So we started working together doing my VIP One on One Coaching program, and guess what?

Working together, going back and forth, me asking questions about her workouts and form and actually reviewing a some videos of her doing some swings, it turned out she was making the mistake shown in today’s video:

This is what was tweaking her back. This is what was keeping her from making progress. And it ended up making all the difference.

Jane has finally been able to get the results she has wanted.

And now it’s YOUR turn!

Because I’m opening up a few spots in my VIP One-on-One Coaching program.

BUT – I opened registration earlier this week, and spots are already filling fast.

So if you want in, submit your application ASAP.

Here’s how it works:

1 – Fill out the application form below. If it looks like an initial fit, we will get on the phone one on one and go over your goals, what you’ve done in the past, how it worked (or didn’t) and what your unique, individual needs and circumstances are so that we can determine if working together is a good fit.

2 – By the end of that initial conversation we’ll know if you’re a good fit for my distance coaching program and if I’m a good fit for you. I’ll tell you now that this isn’t for everyone.

3 – If we decide that we’re a fit, then I’ll take you through my assessment protocol to determine exactly how to optimize your program for maximum results.

4 – Then I’ll custom design your program, specifically to fit your personal needs and goals … and every training session will be individually designed for you. No one-size-fits-all, cookie cutter program. This is a custom designed blueprint to guarantee that you finally get the body that you want.

5 – Finally, I’ll teach you all the tricks and hacks I’ve learned through coaching tens of thousands of people to getting in the best shape of their lives. These are the scientifically backed and real world proven shortcuts will dramatically accelerate your results.

6 – Once we’ve constructed your personalized blueprint for success, we’ll optimize it each and every month as your body will be changing and progressing and make sure that you’re always following the exact plan you need to be following to move as quickly toward your goals as possible.

Apply for VIP One on One Coaching with Forest here

Coaching could be exactly what you need to blast through your plateau and take things to the next level.

Take the leap, contact me today, and let’s change your life in 2018!

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

The Towel Swing

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

A common problem people have with the kettlebell swing is using their arms too much.

The Towel Swing is a great drill to fix this issue.

I learned it from Pavel at the first RKC cert I attended in 2009.

By swinging the KB with a towel through the handle, it gives you instant feedback on if you are using your upper body instead of your hips to drive the weight up. It also helps you get the “feel” for how to fix it.

Here’s how to do the drill:

1 – Loop a towel through the handle of the ‘bell as shown in the picture below:

2 – Swing the kettlebell!

3 – The goal is to use your hips to drive the weight up, which will make the the KB to “float” at the top, like so:

If you are using too much upper body, the ‘bell will “droop” down, like the pic below (NOT what you want):

Try this drill, and then immediately afterwards, go back and do some regular swings.

You will be surprised at how this simple drill gives you feedback, helps you use your legs, and improves your form almost instantly.

Discover 12 more common KB training mistakes and how to fix them at the link below:

=> The Top 13 KB Training Mistakes … and How to Fix Them!

To your success! –

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

most dangerous KB training mistake? (pic)

On By adminIn Basic Kettlebell Drills, General, Kettlebell WorkoutsLeave a comment

You probably already know that training with kettlebells is a great way to increase power and strength while burning fat.

There’s even research behind kettlebell training – swings have been shown to burn up to 20 calories per minute!

HOWEVER – the truth is – with all the benefits KBs provide, comes with a risk. Newbies can seriously injure themselves if they don’t pay proper attention to form and programming.

The pic below is a great example of one of the most dangerous KB training mistakes – swinging the kettlebell too close to the ground (this is actually a screenshot from a workout video done by very well-known personal trainer – scary, right?)

That’s why I’m proud to introduce my program, The Top 13 Kettlebell Training Mistakes … and How to Fix Them!

In this e-manual and 13 video series, you’ll discover over a dozen KB mistakes, and how to fix them – including:

– Why most people mess up the swing and do it wrong – and how to fix it
– How to avoid whacking and bruising your forearms on the KB clean
– How to choose the PERFECT kettlebell weight for you
– A simple way to instantly boost your KB pressing power 10-20%
– The secret technique to ensure you learn each kettlebell exercise correctly

And much more.

Learn more and get The Top 13 Kettlebell Training Mistakes … and How to Fix Them! by clicking here now.

I will be back with more instruction on some of the most common KB training mistakes later this week. Stay tuned.

To your success! –

– Forest Vance
Certified Personal Trainer
Master Kettlebell Instructor
ForestVance.com

[video] KB Exercise for Abs – the Renegade Row

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

When most people think of training their abs, they think of crunches or sit ups.

But these moves are NOT the best way to train your abs.

Your abs function primarily as a STABILIZER during functional movements … and so if we can use exercises that train them this way, we are going to get better results in terms of carry over into sports performance, and every day life.

Today’s move is called the Renegade Row, and it’s an awesome kettlebell exercise for abs.

Here’s how to do it:

– Grab two kettlebells of the same size.
– (KBs with a small rubber base do not work great for this exercise. You need to be confident in being able to balance all of your weight on a single KB and one hand.)
– Practice shifting your weight back and forth on the ‘bell to get the feel for the movement. (this little drill will help a lot!)
– Add a row to the movement when you are ready.
– (optional) Add a push up on each rep to add difficulty.

Incorporate this kettlebell exercise for abs into your training plan today!

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

======
======

GET – 10 Minute Kettlebell Workouts for Fat Loss – 100% FREE!

http://bit.ly/10minkbworkouts

Single-KB Workouts You Can Do Any Time, Any Place in 10 Minutes or Less. Complete 4 Week Program.

FREE for a Limited Time at the link below:

http://bit.ly/10minkbworkouts

[vid] 10 Min KB Workout

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

Kettlebells are the PERFECT tool for rapid fat loss.

For one, when it comes to burning calories, KB training easily beats traditional “cardio” and other forms of fat loss training.

Kettlebells are also great because you get both a strength and cardio benefit at the same time. You are able to raise your heart rate and and reap all of the benefits of cardiovascular training, plus get a full – body strength training workout.

And you can use them anywhere. You can do a kettlebell workout in your room, a home office, at the park, or in your backyard.

So today’s workout combines the fat loss power of kettlebells with a metabolic circuit – style training session to give you the ultimate time – efficient rapid fat loss results!

#

10 Minute Kettlebell Workout #1

Get as many rounds as possible in 10 minutes of:

– 5 burpees
– 5 alternating goblet lunges
– 10 push ups
– 10 kettlebell swings
– 20 jumping jacks

Watch the video that shows you how to do it here:

If you like this workout, you’ll probably also enjoy 10 Minute Kettlebell Workouts for Fat Loss – it’s a 6 week, “Ultra-Minimalist” time-efficent KB program for rapid fat loss results.

I am going to be giving it away for free later this week as a bonus.

Stay tuned for details if you are interested.

And let me know how it goes with 10 Minute Kettlebell Workout #1!

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

[vid] The KB Arm Bar

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

When folks are looking to improve their shoulder mobility AND / OR stability, one of the first exercises I recommend – in most cases – is the kettlebell arm bar.

It is great for:

– opening up the rib cage
– opening up the thoracic spine
– loosening up the pecs
– loosening up the fascial line between the pecs and the opposite hip
– keeping your shoulders feeling great!

HOW TO DO IT

Start lying on the ground, with the KB at your side, at shoulder level, in what we call the “cradle” position. (Looks like you at the start of a Turkish get up)

Now pull the KB to the body, roll to the back, and extend the working arm to lock out. (Be sure to pack the shoulder back and down for stability!)

Now, take the same leg as your working arm, and drive it over the top of your body. You’re going to drive that hip towards the ground, as well as bringing the working shoulder towards the ground.

Breath in and then exhale, driving the hip and shoulder towards the ground a little more each time. Do this three to five times progressively.

Be sure to watch the video that shows how to do this exercise too:

Incorporate the movement into your routine and see the change you can create!

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

PS – For increased shoulder mobility / stability, I also recommend you check this out:

http://forestvance.com/regeneratenew

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/regeneratenew

Vanessa Hudgens KB Workout (pic)

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

I always keep an eye out for people who get awesome fitness results using kettlebells.

So I recently ran across an article in Shape magazine online (of all places) on Vanessa Hudgens, and how she trained to get in shape for a movie she was in a few years back called Sucker Punch.

According to the article, she relied heavily on – you guess it! – KETTLEBELLS, to get her into top shape.

And she wasn’t afraid to lift heavy either. The article said that she deadlifted 180 lbs.

Here are the big take-aways that you can apply to YOUR training:

– Vanessa lifted heavy, and got pretty strong! – and she did NOT “bulk up”. Ladies, if you want to transform your body, and get that lean look – do the same!
– Train using basic, compount movements that stimulate muscle gain, and burn a ton of calories at the same time. Vanessa did moves like squats, pull ups, deadlifts, push ups, box jumps, etc.
– Get with an expert trainer to help program your workouts, hold you accountable, and give you coaching and feedback on your form.

*We have a few spots left in our 28 Day – KB Shred Challenge. It kicks off today officially, but if you apply asap – and it’s a good fit for both of us – we can still get you in. Details and apply at the link below:

http://bit.ly/28daykb

Take these tips, get after it, and let’s make it a great week! –

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

STOP doing “American” swings (WHY, and what to do instead)

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

If you missed it – I opened up the video QnA this week to ALL fans of my KB Basics FB page.

It was a great one! – we went for ~20 mins, and covered topics such as:

– why you probably should NOT be doing overhead swings – and what to do instead
– advanced grip tips on the clean and snatch
– advanced rack position tips

And more.

Check it out below:

Hope it helps, to your success! –

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

=======
=======

++ Attention kettlebell fans! ++

We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

We run several of these online Challenges each year, and the participants get incredible results.

This is my personal invite to YOU to apply for our upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!

http://bit.ly/28daykb

Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:

http://bit.ly/28daykb

quick favor?

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

Hello!

Happy Monday to you :)

So, because we are opening up the application period tomorrow, March 27th, for the April 2018 28 Day Kettlebell Shred Challenge …

And in these Challenges, I hop on a live video every week, to answer questions, go over KB technique tips specific to the workouts we are doing in the current programming, etc …

I have decided, for this week, to do a live video QnA for EVERYONE on both my KB newsletter list, and that are fans of my KB Basics FB page.

And I was wondering, can I get your help with this?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training technique.

Maybe the KB is whacking you in the wrist when you do your cleans. Maybe you want to incorporate Turkish get ups into your routine, but you are getting stuck at a specific place in the movement. Maybe your lower back is bothering you when you do KB swings. Etc etc etc.

I will be on the live video for about 20 minutes TOMORROW, Tuesday, March 27th at 1030am PST. And I will answer the questions that come up the most in the comments of the of the post at the top of my KB Basics FB page.

You can hop on live, and you’ll also be able to watch the replay.

Cool?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training techinque.

Thanks in advance –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
http://facebook.com/kettlebellbasics

PS – We will be accepting applications for the April 2018 28 Day KB Shred Challenge starting tomorrow, Tuesday, March 27th, 2018 – stay tuned.