Learning how to properly hinge at the hips is key to an effective, powerful, safe kettlebell swing.

But a lot of our new clients have trouble with it at first.

One of my favorite drills to teach the movement pattern is shown in today’s video. It only takes a few seconds, but it is very powerful.

Here’s how to do it:

[new video] KB Hip Hinge – Easiest Way to Get it Right

– Get set up like you’re about to do a KB swing
– Instead of swinging the ‘bell, do a couple of vertical jumps
– Then go right into a couple of swings

Since the proper movement pattern used when doing a swing is very similar to the one most people naturally use when they jump, this drill works great.

Give it a try yourself, or with your clients if you are a fit pro, for safer and more effective KB swings, starting today!

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

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Our final “KB Shred” Challenge of 2017 kicks off next week.

This is for folks who are serious about taking their results to the next level.

It’s the workouts, the meal plans, the motivation and accoutability and EVERYTHING you need to reach your goals.

And, we have some special surprises in store for this Challenge too!

Keep an eye out … we’ll be accepting applications starting tomorrow – same time, same place!

When we get new boot camp clients at FVT, one of our primary goals is to get them up to speed on their kettlebell swing form as fast as possible.

(This is because it’s such a great exercise for burning fat and building world class conditioning, and we use it as a staple in our workout programming.)

One GREAT drill we use to help refine swing form – with beginners, and intermediates / advanced trainees alike – is what we call the “Imaginary Swing”.

Watch the video, give it a try, and see the benefits today!

– The FVT Team

Registration for the October 21st, 2017 CORE Kettlebell Workshop in Costa Mesa, CA is LIVE!

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“Kettlebell Hacks” is our most-viewed, most-downloaded, best-selling video series.

In the series, I break down tips and tricks to help you learn the basics of kettlebell training, quickly and easily.

Well over the last few weeks I have posted several new videos on the YouTube Channel, all around the basic kettlebell exercises.

It’s like Kettlebell Hacks “2.0”!

Now these videos are short, but very to-the-point. So be sure to pay close attention when you review them – I think you’ll pick up some tips and tricks that will help you rapidly improve your kettlebell form, and start getting better results!

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Video Series – Kettlebell Hacks “2.0”

Kettlebell Exercises for Beginners – the Squat

Kettlebell Exercises for Beginners – the Two Hand Swing

Kettlebell Exercises for Core – Hand to Hand Swing

Kettlebell Exercises for Core – the One Hand Swing

Kettlebell Exercises for Beginners – the Box Squat

Kettlebell Exercises for Strength – Start and Stop Swing

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All of the videos in this series were filmed at the last CORE Kettlebell Workshop. We only do one of these per year at FVT, but we just opened registration for another one in Costa Mesa, CA on October 21st. If you want to get coaching and help from me in person, this is a great opportunity. Snag your early bird discount spot while they still remain at the link below:

=> CORE Kettlebell Workshop October 21st, 2017 in Costa Mesa, CA

Thanks for checking out the new “Kettlebell Hacks 2.0” Video Series. I think you’ll pick up some tips and tricks that will help you rapidly improve your kettlebell form, and start getting better results!

– Forest Vance
Master of Science, Human Movement
ForestVance.com
creator, the CORE Kettlebell System

++ Summer Kettlebell Shred – 30 Day Challenge opens tomorrow .. keep an eye on your email inbox for details and first chance to apply ++

The goal of today’s video is – using everything I’ve learned from the multiple certification workshops I’ve attended, dozens of books I’ve read, hundreds of videos I’ve watched, and thousands of people I’ve worked with in person over the last decade – to briefly and concisely as possible teach the basics of what is probably the most common kettlebell exercise – the two hand swing:

Kettlebell Exercises for Beginners – the Two Hand Swing

1 – The feet are about shoulder width apart to start.

2 – The toes are somewhere between pointed straight ahead, and slightly out – about 11 and 1 on a clock.

3 – Start with the kettlebell 18 to 24 inches in front of you, on the ground.

4 – Get set up at the top – engage your abs, get your shoulders down and back and in perfect posture – BEFORE you reach down to grab the KB, and hold that position throughout the set.

5 – Your hips should be higher than your knees when you reach down to grab the kettlebell.

6 – Initiate the exercise by hiking the kettlebell back.

7 – The KB is swung up to about chest level – no higher than the shoulders.

8 – The handle of the kettlebell should be above the knees as it swings back between the legs.

9 – Repeat for desired number of reps.

10 – Park the kettlebell safely to finish the set.

While the two hand kettlebell swing might look simple, there are a lot of moving parts to get it right.

And you should be continuously working to improve and refine your form in the exercise.

This video is a great start to learn the basics of how to perform the exercise safely and effectively!

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

++ Summer Kettlebell Shred – 30 Day Challenge opens tomorrow .. keep an eye on your email inbox for details and first chance to apply ++

2017 is half OVER!

Figured it would be a great time to bring you the top 5 most popular ForestVance.com kettlebell workouts of 2017.

Let’s jump right in –

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Top 5 Forest Vance KB Workouts of 2017

1 – Single Kettlebell Density Complex (2.1k likes)

2 – “Beat the Clock” Kettlebell Ladder Challenge (1.5k likes)

3 – 15 Minute Single KB Complex Workout (980 likes)

4 – KB Workouts for Ripped Arms (935 likes)

5 – 330 Rep Bodyweight Ladder Challenge (551 likes)

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These workouts are fun, challenging, and highly effective.

If you want my personal help in designing workouts like these, specific for you and your goals, available time to train, injury history, equipment availability, and whatever else – now is the opportunity.

I am opening spots in my Elite Distance KB Coaching program this week, for a few new clients to work with for the next 90 days, and get into the best shape of their lives.

But registration shuts down tomorrow, or when I reach capasity, whichever comes first.

If you are interested, check out the details using the link below, and submit your application now:

=> Forest Vance Elite Coaching

Here’s to an even better second half of the year! –

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

The two-hand kettlebell swing is often the first KB exercise people learn, and is one that they most often return to.

HOWEVER, the one-hand swing is the version you should in fact be using more of the time! – especially if you are looking to strengthen your core.

The one-hand version of the swing adds the so-critical anti-rotation component to the exercise. It also works our grip harder, and forces us to stabilize the shoulder more.

To perform the one-hand swing, assume an IDENTICAL set up to the two hand swing.

Same stance width, same foot position, same start for the kettlebell … the ONLY difference is, I take one hand off the KB when doing the exercise.

My shoulders stay square, my body stays in the same position, the KB still comes up to the same position at the top – it’s ALL THE SAME as the two hand swing.

Incorporate this kettlebell exercise for the core into your training routine today!

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

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If you want MY help with your kettlebell / bodyweight training practice, now is the opportunity. Because I am opening spots in my Elite Distance KB Coaching program this week, for a few new clients to work with for the next 90 days, and get into the best shape of their lives:

=> Forest Vance Elite Coaching

If you are interested, check out the details using the link above, and submit your application.

(I only open up spots a few times per year, so this could be the perfect opportunity for you to get in the best shape of your life this summer).

Click here to get the CORE Kettlebell System – my complete kettlebell training system for fit pros and hardcore KB fans 

Most people think of the kettlebell as a cardio / conditioning tool.

But KBs can also be used for building strength and muscle!

Lifting heavy weights, and doing it often, is one of the keys if you want to get stronger. This means that picking exercises where you can move a lot of weight is key. The start and stop swing is a great choice for this goal.

To perform the start and stop swing, start with a great STANDING set up. This means, BEFORE you reach down to grab the KB, make sure your abs are braced, your shoulders are down and back, and that you’re ready to rock and get going in a nice athletic start position.

Then, the KB is passed back, it swings up to approx chest level, it swings back, and then it’s parked on the ground after EVERY REP.

The benefits:

– You can handle a heavy kettlebell – which means ability to use progressive overload, and make strength gains
– It helps us re-enforce a good start and stop position in the exercise
– We get practice using our lats to start the weight going from a dead stop position on every rep
– It helps us practice staying in great, athletic, safe position during the exercise

The start and stop kettlebell swing is a great move. Work it into your kettlebell exercises for strength repertoire today!

Click here to get the CORE Kettlebell System – my complete kettlebell training system for fit pros and hardcore KB fans 

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Creator, the CORE Kettlebell System