Category: Basic Kettlebell Drills

Top 6 KB Swing Mistakes – and How to Fix Them!

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The kettlebell swing is the foundational HardStyle kettlebell movement.

It’s CRITICAL that you master it before you move on to more advanced ballistic moves like the clean, snatch, etc.

And it’s fantastic for fat loss, building your conditioning levels, and so much more.

Thing is – it can also be a tricky exercise to master. There are a lot of moving parts, and it’s commonly done wrong.

So I thought I would give you a list of the 6 KB swing mistakes we see – and how to fix them! ..

So that YOU can start enjoying the full benefits of the foundational kettlebell training movement, while also ensuring that you are performing them safely and effectively.

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Top 6 KB Swing Mistakes – and How to Fix Them!
Mistake 1 – Lazy set up

It’s a common issue that people are lazy when they reach down to grab the kettlebell off the floor and start the movement.

To fix this, get set up, with your abs tight, your body engaged, everything in a nice perfect position – while STANDING .. so that when you reach down to grab the ‘bell and start your first rep, you are good to go.


Mistake 2 – Swinging the KB too low

This one is SUPER common – and is one of the biggest causes of lower back pain.

The simple fix is to make sure that when the handle of the KB swings back, it is above your knees.


Mistake 3 – Rounding the shoulders / upper back

This comes from letting the muscles in the shoulders and upper back relax too much, and letting the KB jerk you around.

You want to have the shoulders pulled back into their sockets, and your upper back tight during the whole movement.


Mistake 4 – Swinging the kettlebell too high

The “American Swing” is a variation of the exercise – I get it. But I’m not a fan. At ALL. It’s way easier to mess up, and encourages too much upper body involvement, amoung other things.

At FVT, we swing the KB to approx chest level, no higher than the eyes.

If you want to “take the kettlebell thru a full range of motion” – just snatch!


Mistake 5 – Pez head

Have you ever eaten Pez candy?

It comes out of a fun – looking dispenser.

And it’s tasty!

But it should NOT be an inspiration for your swing form.

Your neck should be neutral, and in line with your spine at all times.


Mistake 6 – Overextending at the top of the movement

In an effort to use the hips while doing swings, a lot of people overextend at the top, and go too far. This puts stress on the back and robs you of power.

Think about finishing the move in a “standing plank” position – nice and tall, firm, tight, but not overextended.


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There you have the top 6 KB swing mistakes, and how to fix them.

I hope this article was helpful for you, and that you can implement some of these tips to start improving your KB swing form!

And if you want a full 8 week kettlebell program that uses the swing as a foundational movement to help you shed fat, build lean muscle, and get into amazing shape, be sure check out my flagship online course, Kettlebell Challenge Workouts.

Train hard, talk soon –

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

PS – Did you find the KB swing form tips in this article helpful? Get my full set of KB Workshop videos by clicking below:

[new video] Kettlebell Warm Up Drills

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Here is a simple sequence of kettlebell warm up drills.

These will get your joints and body moving and ready to rock for your next kettlebell workout, in less than 4 minutes.

You can also do the sequence first thing in the morning, or any time of the day!

The drills are:

— hip circle
— hip rotation
— forward / backward bend
— side bend
— side twist
— shoulder shrug
— arm circle
— 3 way neck
— bodyweight squat
— cobra + downward dog

If you liked these kettlebell warm up drills, be sure to check out my PreHab Revolution program.

You’ll get additional videos that will show you how to prep for your next kettlebell workout – showing you how to do Self Myofascial Release, Dynamic Warm Ups, and more ..

PLUS the “Cheat Sheets” from my last live Flexibility / Mobility workshop …

AND 70 Yoga Videos …

AND more!

Learn more and get your copy while it’s on sale this week at the link below:

=> PreHab Revolution

Train hard, talk soon –

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

[video] KB Workout for Ripped Arms

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Click here to get up to 133% stronger and gain up to 9 pounds of lean, functional muscle in the next 6 weeks

When I first started training with kettlebells … coming from more of a lifting / bodybuilding – type background … I was taken a bit by surprise …

Because in NONE of the main kettlebell exercises, do you get what we would call “direct arm work”! That is – no moves specifically for the biceps / triceps / etc …

So, I came up with a few short KB workouts for arms, that I could “plug in” at the end of my regular kettlebell training sessions, to get my arm exercise fix … and I share one of my favorite ones with you in today’s video.

Here’s how it goes:

— 15 KB towel curl
— 10 KB halo + behind-the-head tricep extension
— Complete 3 sets of each with as little rest as possible

Now you too can get ripped arms in about 5 minutes, using just a single kettlebell.

Give it a try today!

– Forest Vance
ForestVance.com

Click here to learn how to use kettlebells to gain serious strength and size … while staying athletic, improving your conditioning, and losing fat at the same time

Kettlebell GAINZ is LIVE!

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

Okay – Kettlebell GAINZ is LIVE!

It’s my newest 6 week program designed to help you get kettlebell STRONG.

People in the test group got up to 133% stronger, and gained up to 9 pounds of muscle in 6 weeks – while losing fat, improving athleticism, and improving their conditioning – at the SAME TIME!

But, it’s on a dime sale, and the price goes up with each person that buys – so order ASAP for the best deal:

=> Kettlebell GAINZ

Thanks –

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

PS – If you’re looking to gain serious size and strength, but you want to stay athletic, improve your conditioning, and lose fat at the same time – you are going to LOVE Kettlebell GAINZ!

[video] Kettlebell Snatch Technique Hacks

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++ Get the remaining 12 ‘Kettlebell Hacks’ videos when you order a copy of the CORE Kettlebell System => CKS (early bird access, special discounted pricing for the first 100 customers) ++

When it comes to building world class conditioning levels and torching fat FAST, the kettlebell snatch is one of the best exercises around.

And though there is a bit of a learning curve when it comes to mastering technique with the move, the GOOD news is that it’s a LOT easier to learn than the same move with a barbell.

Got a video up for you that breaks down:

— How big of a kettlebell you should be using for the exercise
— The “regular swing – high swing – high pull – snatch” learning progression
— The “low swing – clean – high swing – snatch” learning progression
— The bent arm mistake – and how to fix it
— A key mistake most people make at the BOTTOM of the snatch exercise – and how to fix it

And more!

Check out it out here:

Thanks for checking out today’s video, hope it helps –

– Forest Vance
Certified Russian Kettlebell Instructor
ForestVance.com

PS – Get the remaining 12 ‘Kettlebell Hacks’ videos when you order a copy of the CORE Kettlebell System:

=> CKS (early bird access, special discounted pricing for the first 100 customers)

[new video] Kettlebell Swing Cues – the Chicken Neck

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The kettlebell swing is my favorite exercise of all time.

It works the entire posterior chain – which is SO important when it comes to combating the negative effects of sitting … it can help you get into top condition, FAST … AND it burns fat like crazy.

It’s also a somewhat complicated exercise. And so to do it well typically requires a period of practice and coaching.

HOWEVER … cues like the one I’m going to share with you today can help you shorten the learning curve BIG time … and get you doing safe and effective swings faster than you ever thought possible!

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One common, but often overlooked, mistake we see in the kettlebell swing is what we call “chicken necking”.

This is where your neck extends excessively at the bottom of the exercise.

This is bad because it makes the exercise less efficient, and it’s also stressful to your neck and back.

Watch the video for a simple cue to fix it.

Thanks, see you next time!

– Forest Vance
Certified Kettlebell Instructor
ForestVance.com

3 Tips to Improve Your KB Clean (kettlebell “best of” series, part 3)

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The FVT Kettlebell “Best Of” Series is a hit!

I decided to do this post / article / video series because … in a recent reviewing / planning session … I realized that we have SO much great kettlebell – related content that’s been created over the years … that the vast majority of our audience hasn’t seen.

And we’ve gotten a lot of great feedback on parts 1 and 2 in the series …

So we’re going to keep the good times rolling!

Today we’re back with another one of my most popular videos – in it, I cover 3 tips to improve your KB clean.

You see, most folks can pick up / swing a ‘bell into a rack position at the shoulder, and it will resemble something like what we would call a “clean” …

However, to really get the movement DOWN, to make it smooth, efficient, and minimize impact on the forearm etc … is quite tricky. It’s one of the hardest of the basic KB moves to really perfect.

So, check out the video, try the tips, and see if they help:

Thanks, and be back soon with the next installment of the FVT Kettlebell “Best Of” Series –

– Forest Vance
Certified Kettlebell Instructor

How to Fix KB Low Back Pain (kettlebell “best of” series, part 1)

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I originally got certified through the RKC in 2009.

Since, I’ve worked with over 1000 in-person kettlebell clients …

I’ve led and assisted with kettlebell workshops locally, and all around the US …

And I’ve also written over 500 articles, shot over 200 videos, and created over a dozen products / home study courses … on the topic of kettlebells.

Man – when I list it out like that, it sounds like a lot! 🙂

Anyway … I woke up this morning … thinking about and planning our content creation for the coming month … and I thought … there is a LOT of great kettlebell – related content I’ve put out over the years, that the VAST MAJORITY of my audience hasn’t seen!

And that’s why I’m going to do a series of posts / emails / videos, highlighting some of the most popular content I’ve put out over the years.

Today we’re going to kick it off with one of my most popular videos. This one goes through a 90 second trick that has helped a LOT of folks with fixing the low back pain they’re experiencing from kettlebell swings.

Watch the video below:

And if it helps, would love to hear your thoughts!

Be back soon with part 2 of the FVT Kettlebell “Best Of” Series.

– Forest Vance
Certified Kettlebell Instructor

3 Reasons for Kettlebell Swing Back Pain (and how to fix it)

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Kettlebell swings are one of the best KB moves in existence for rapid fat loss.

They work all your major muscle groups, and burn more calories per minute than almost any other exercise.

That’s why they’re a staple of of my fat loss programs.

However, if you do them wrong, you can end up with  lower back pain – which should NOT be happening.

Here are 3 reasons for kettlebell swing back pain – and how to fix it:

1 – Using sloppy form to pick up the Kettlebell

As people get set to swing the ‘bell, a SUPER common mistake is that they simply use sloppy form.

People will round their back and give zero thought to engaging the core muscles.

This is a BIG no-no, and very dangerous.

It puts your back in a poor starting position, and it also sets you up for bad technique during the exercise.

Make sure that your back is flat and your abs are engaged when you pick up the KB and get it set for your first rep of a set.

2 – Overextending at the top of the movement

It can be easy to let your hips go too far at the top of a KB swing.

This is hard on the back, and also you lose power when you do it.

Instead, think about finishing the exercise in a “standing plank” position.

At the finish of the exercise, your knees, hips, shoulders and head should all form a perfectly straight line.

3 – Swinging the KB too close to the ground

Many people swing the Kettlebell too low to the ground as it comes down.

This makes the move much harder and less efficient … and it is also potentially dangerous.

Instead, make sure that the handle of the KB stays above your your knee level as it comes down.  This will give you the best leverage and keep the pressure off of your back.

To sum up, Kettlebells swings are a fantastic exercise for rapid fat loss and sending your conditioning levels through the roof.

But make any of the mistakes outlined in today’s article when you do them, and you put yourself at risk for lower back pain.

Stick to the recommendations to improve your form, and you will be on your way to SAFE rapid fat loss with Kettlebell swings!

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
creator, “Best of FVT Kettlebell Workouts” Mega-Bundle

PS – If you found today’s article helpful, be sure to check out my “Best of FVT Kettlebell Workouts” package, up on sale for a couple more days.

Every training plan in the package – and there are 8 of them total – includes coaching videos, so that ALL your questions about proper KB form are answered.

You’ll also get dozens of kettlebell workouts for fat loss that’ll have you at your ultimate fitness goals faster than you thought possible.

Learn more and get your special discounted copy now at the link below:

=> Kettlebell Workouts Mega Bundle

[new video] Unusual Tip to Improve Your Turkish Get Up

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The Turkish Get up is one of the BEST kettlebell moves around.

It requires shoulder stability and control, core strength, and leg drive – all things essential to lifting heavy weights and being an all-around strong-ass person.

BUT – it’s also one of the trickier KB moves to master, and is probably the one I get the most technique questions about.

So check out today’s video for and “unusual” tip to improve your Turkish get up.

Since it relates to me learning a routine for the first dance at my wedding … you’ve PROBABLY never heard of it … but take the 90 seconds to watch the video, and I think you’ll find it very helpful!

Train hard, talk soon –

– Forest Vance
Certified Kettlebell Instructor
ForestVance.com

PS – For more tips to improve your kettlebell training technique, check out my Top 13 KB Training Mistakes – and How to Fix Them! home study course:

http://bit.ly/2cLzk6v