Category: Basic Kettlebell Drills

Kettlebell Full Body Attack (video)

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

I’m going to show you today what could be one of the most difficult double kettlebell exercises around.

It’s called the Kettlebell Full Body Attack!

*We use moves like this in Kettlebell GAINZ 2.0 to help you gain strength and muscle, while staying lean and athletic at the same time => get your kettlebell GAINZ

You are going to need two kettlebells. If you can handle it, try to go a little heavier than you think you can. 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 KBs – which is really small.

So these are 16 kilo ‘bells (used in the video), and the bottom of these are a decent sized base.

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. Row on the right, row on the left and hop the feet forward.

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.

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 and repeat. You can add in an optional push up if you want to make it more difficult. Repeat that for reps.

So there is your Total Body Attack. You can use that at the beginning of your workout as a total body strength move or you can use it at the end with lighter weight as a finisher.

To your success! –

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

PS – Kettlebell GAINZ 2.0 is on sale now!

For this week, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

But, it’s on a “dime sale” – so the price goes up by .10 every time someone buys. Get it now at the link below:

Kettlebell GAINZ 2.0

Kettlebell GAINZ 2.0

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

Ok!

Kettlebell GAINZ 2.0 is now available at the link below:

Kettlebell GAINZ 2.0

Following up on my email from a couple of days ago, this is the new KB course I have been working on.

Kettlebell GAINZ 2.0 designed specifically for folks who want to gain serious strength and size … but also want to stay lean and athletic and in great shape, all at the same time.

You can read about the “beta test” group we took through the original program at the link below:

Kettlebell GAINZ 2.0

Now I have updated and improved and completely re-done the program for 2018, so that you can get even better results.

So for this week, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

(The program is on a dime sale, so the price goes up .10 every time someone buys. As I write this email, the entire package is $21, but I expect it to rise quickly)

I’ll be back later this week with some sample workouts and stuff … but if you want the best deal, I recommend that you pick up the program as soon as possible:

Kettlebell GAINZ 2.0

To your success! –

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

[trainers + coaches] 48+ NEW “Hybrid KB Training” Workouts

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

Get instant access to a proven training system that will get serious results for your clients at the link below:

48+ NEW “Hybrid KB Training” Workouts

These are the actual workout programs I use at my training studios and with my online coaching clients.

You can literally take any one of these programs, start running it with your clients TODAY … improve their results, get them telling all of their friends, and boost your bottom line:

48+ NEW “Hybrid KB Training” Workouts

But, the program is on sale at 50% for this week only … so get it NOW if you want the best deal.

To your success! –

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

(video) the Kettlebell Sport Swing

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

We have been getting a lot of questions recently about kettlebell sport.

My area of expertise is HardStyle kettlebell training (which you’ll see in the video / post below, is quite different from a technique perspective in many ways) – so when my friends at Kettlebell Kings offered to do a guest post on the kettlebell sport swing, I thought it would be a great intro!

Hope it helps, let me know what you think –

– Forest

#

the Kettlebell Sport Swing
by Kettlebell Kings

It’s important to change your workout routine every few weeks to challenge yourself and avoid the dreaded exercise plateau. The kettlebell sport swing is a great addition to any workout routine and all you will need is a single kettlebell. There is a learning curve when it comes to correct body placement, however, once you have the motion down it’s a full-body workout that will deliver results quickly.

The kettlebell sport swing is also an essential maneuver to master for athletes competing in kettlebell sports. It is a great exercise for warmups and everyday routines, and can be used with light to heavy weights. The ideal motion uses the arms and the legs together to maximize the range of motion. Here is a breakdown of the areas to focus on when performing a kettlebell sport swing:

1 – Grip

Using a “hook grip”, your grasp should be firm, towards the center of the handle. Hold the bell with your fingers so that the palm of your hand is still visible, otherwise this can create an unnatural motion and cause blistering. Turn the thumb inward such that it is at a 45-degree angle. The hand can be facing backwards or forwards, depending on your personal preference, however a backwards grip allows you to achieve a deeper backswing.

2 – Legs

The focus of the legs should be a double knee-bend, bending once as the bell ascends and naturally following through with the motion as the bell descends. Performing the lift with a double knee-bend allows the stretch reflex from the hamstrings to support the upwards motion, and helps you achieve a maximum ascending trajectory. Remember that the goal of the motion is to reach a full swing, and that you want the movement to go up, not outwards.

3 – Red zone

Focus on the area between the arm and the body called the “red zone.” You want to keep this distance to a minimum. Moving with the arm close to your body creates a greater upwards motion, and helps support the shoulders and back during the movement. As the kettlebell smoothly descends, keep your hips forward until your arm falls and touches your waistband. Then, follow through the motion by pushing your hips backwards to complete a full swing.

For an even more in depth explanation of the kettlebell sport style swing as well as training for kettlebell sport, Kettlebell Kings has developed a number of free training programs with some of the world’s foremost kettlebell sport experts here.

Kettlebell Kings puts on the annual Kettlebell Kings Texas Open where some of the top kettlebell sport lifters across the world compete.

If you are in need of a high-quality and reasonably priced kettlebell for your workouts, the experts at Kettlebell Kings are ready to help. We specialize in helping our customers find the right kettlebell for their workout and fitness goals. We not only deal with the general public but also come highly recommended by gym owners, kettlebell sport athletes and athletic trainers. If you are interested in purchasing a kettlebell, call us today at 855-7KETTLE or visit our website at www.kettlebellkings.com to learn more. We look forward to helping you take your workouts to the next level.

[new video] Drill for Pain-Free Single Kettlebell Cleans

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

The single kettlebell clean can be a challenge to learn.

I speak from experience – for me, it was one of the tricker KB moves to really get down.

The “towel-under-the-arm” drill that you’ll see in today’s video has worked wonders though when it has come to eliminating the typical thump on the wrist and forearm in the catch:

The drill starts from the rack position.

Grab a partner, and have them put a small towel between your upper arm and your torso.

Then, perform a few reps of the clean, keeping the arm “pinned” to the body …

… don’t let the towel fall out!

It’s a simple, but highly effective drill that will help you keep the KB in the correct “groove”, teach you how to use your hips, and more.

Watch the video, give it a try today 🙂

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

#

GET – CORE Kettlebell System (for fit pros, serious KB fans – includes full “Kettlebell Hacks” skills / drills video program):

CORE Kettlebell System

(new video) Kettlebell Exercises for Core – the Turkish Get Up

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

Turkish get ups are GREAT for:

– building a strong core
– shoulder mobility + stability
– hip mobility + stability

And MUCH more.

But a lot of people have problems getting the form.

What I recommend to help, is to break down the movement into parts.

So (be sure to both read the breakdown below AND watch the video a few times):

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.

wodstar turksih

(There are a few tips in the video to help with this part of the movement as well – again, be sure to review a few times to get all the important points)

Breaking the Turkish Get Up down into PARTS – as outlined in today’s video – is what helped me to finally “get” the exercise. I hope it does the same for you!

To your success –

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

PS – Our next 28 Day KB Shred Challenge starts Monday, January 1st. Details / accepting applications very soon. Don’t miss out!

What is “Anabolic Stretching”? (part 2 – advanced tips)

On By adminIn Basic Kettlebell Drills, GeneralLeave a comment

Confession – I do not like stretching.

Yet, it’s a necessary component to perform and look your best.

But the problem is – because I think a lot of guys feel the same way that I do 😉 – it gets brushed off.

What if I told you that stretching – specifically ANABOLIC stretching – can dramatically speed up muscle growth, strength, and recovery?

THEN would you be interested in taking the time to do it?

Peter Tzemis goes into the science behind the program, the long list of benefits, etc in the full program … but for now, I just want to express to you 1) the IMPORTANCE of stretching if you want to get great results, and 2) share another stretching sequence from the program, like I said I would yesterday.

#

What IS Anabolic Stretching

We went over this concept in yesterday’s article – but I’ll do a quick recap.

In a nutshell, the idea behind the method is to hold a moderate weight in the fully stretched position of an exercise – hanging at the bottom of a pull up from a bar, for example – for anywhere from 30 to 60 seconds.

So you would lower the weight (or your bodyweight in the pull up example), slowly, until you reach a position where the target muscle is stretched.

When you reach that position, hold it. Fatigue will cause a deeper stretch.

Aim for a total time of 3-5 minutes, broken into sets of 30-60 seconds each, under load.covered what is actually is, and a simple example routine of how to do it.

Now that is the basic, or “beginner” way to do Anabolic Stretching. If you are going to give it a try, this is how you would get started.

If you want to take it to the next level, you can try the “advanced” version:

#

Anabolic Stretching – Advanced

First, do a set to failure in an ultra-high rep range (15+ reps).

Then immediately after, let the weight stretch that pumped muscle for 30-60 seconds, or until you can no longer tolerate the pain.

You MUST take your set to absolute failure before you execute the anabolic stretch. This means that you can’t complete another rep.

ALSO – be sure to clean form and proper technique. You will be tired but make sure you do not to compensate your joint positioning during the stretch phase. Especially with weight, this could put you in a position for injury.

Drop the weights if form starts to go. If need be, you could even lower the weights used for the stretch.

Hold the stretch for as long as possible.

#

Sample ADVANCED Anabolic Stretching Protocol – BACK

— do 8+ Pull ups with or without weight
— on the last rep, do NOT let go of the bar – hold at bottom position as long as possible
— rest 2-3 mins; repeat for 2-3 sets total

#

The full Anabolic Stretching program gives you detailed backgroud on the method, the science behind it, beginner, intermediate, and advanced protcols for each body part, and lots of bonus materials.

It’s 9 bux this week – WELL worth picking up if you want to experiment with adding this method into your routine:

Anabolic Stretching

#

I hope that today’s article has got you fired up to try incorporating Anabolic Stretching into your routine.

I think that when you see the results, there will be no turning back.

To your success –

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

Single Arm Kettlebell Swing Form – Shoulder Packing Drill

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

A really common mistake folks make during kettlebell swings – particularly the single arm version – is letting the shoulder “disconnect” …

… and this “shoulder packing” drill is a great fix!

Grab a partner, lie on your back on the ground, and lock hands (watch the video to learn the best grip to take for this).

Relax your shoulder, and have your partner give a couple gentle tugs. You are going to feel your shoulder “separate” from your body, as in the video.

Then, “lock in” your shoulder. Tense up all the muscles in that area of your body, set your shoulder down and back into perfect posture, and hold it there. Have your partner try to lift you off the ground. If you do this right, your shoulder and upper body will be “connected”, and all will move as one unit, as in the video.

LOCKING IN and PACKING your shoulder – as you just learned how to do in this drill – is exactly what you should be doing during the single arm kettlebell swing.

Incorporate this drill into your program for safer and more effective one arm kettlebell swings!

#

“No Guts No Glory” – 7 KB Challenge Workouts from Forest (free):

http://bit.ly/nogutsnoglorykb2

[new vid] Kettlebell Swing Form – Advanced Tips

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

In today’s video we are covering a bit more advanced, often little discussed topic – swing rhythm.

You’ll see:

— Common mistake #1 – the “lazy swing” – where the hips do not get through all the way

— Common mistake #2 – the “robot swing” – where you are TOO tight, and rush through the movement

— What proper swing rhythm SHOULD look like – where the hips snap at *just* the right time on the way up, and where they break at the right time on the way back down

Watch it now here:

To your KB swing success! –

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

#

Want 7 of my best KB workouts, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for a limited time – at this link:

http://bit.ly/nogutsnoglorykb2

[new vid] Hollow Hold Progression

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Many people make the mistake of attempting exercises that are too advanced, without first establishing a proper base of core strength.

For most adults, building this foundation – as well as re-gaining lost mobility and flexibility – is the key to improved performance, moving better, reducing pain and feeling great!

One fantastic drill that will help you with core strength-endurance, learning how to shape your body as a single unit, improving your posture, and MUCH more, is the hollow hold.

In today’s video, we cover some simple progressions to help you learn the drill, and work up to some more advanced / different variations of it.

Hope it helps!

– The FVT Team

#

For strengthening your core and re-gaining lost mobility / flexibility, I also recommend you check this out:

http://forestvance.com/regenerate

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/regenerate