Category: Basic Kettlebell Drills

[new video] Kettlebell Deadlift Variation to Nail the Hip Hinge

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The hip hinging movement is something a lot of people struggle with.

It can be hard to both learn and coach. But it’s CRITCIAL to master before you even THINK about swinging a kettlebell.

Here is a kettlebell deadlift variation – called the Face Away from Wall Deadlift – that will help you nail the hip hinge:

Some coaching points:

— Set up facing away from the wall, with your heels approx 18-24 inches away
— The KB is set up between the feet, even with the insteps or even a little further back towards the heels
— Start the move by driving your hips back towards the wall
— The idea is to get that feeling of loading up the hips and hamstrings, pushing your butt backwards, and keeping the back flat

One of the best ways to use this is to do 5-10 reps of the drill right before you do KB swings. It will help you get into the groove and feel the movement pattern and the correct muscles to be using in the swing.

Again – when you do this drill – you are trying to “reach” your hips back towards the wall. Do NOT let your back round. You should have a nice straight line from your hip to your shoulder to your ear when you are at the bottom of the move.

This is one of the drills we use that proves HIGHLY successful to help people “get” the movement. So if you struggle with the hip hinge movement, try this drill today, and see if it helps.

– Forest Vance
Certified Kettlebell Instructor
ForestVance.com

PS – Want more help with your kettlebell training form? We have a few spots left in our 21 Day Kettlebells for Fat Loss Challenge, where I’ll work with you personally to do just that – details and submit your application here:

http://forestvance.com/2016/07/21-day-kbs-for-fat-loss-challenge/

Kettlebell Fat Loss Workout + Why I’m Retiring

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This Saturday, I am doing a Spartan Race with a group that we put together from FVT. We have been training hard together for the last eight weeks for the event, and I’m very much looking forward to it!

That being said, this may be my last participating in an event that involves running any distace for a while. I may very well be “retiring” from obstacle course racing.

You see – one of the big reasons my football career got cut short was because of problems with one of my knees. I had two surgeries on it in a six month time span. And my doc basically told me that I shouldn’t be running for any kind of distance – EVER.

The thing is, I really enjoy getting outside and training – so I basically ignored his advice 🙂

This was ten years ago – and in that time, I’ve done numberous 5k’s, 10k’s, sprint and Olympic distance triathlons, and Tough Mudders … but anytime that I do any sort of running any distance regularly, my knee just absolutely blows up.

So after this race, the plan is going to be to stick to hiking biking and some sprinting – but no distance running.

The other big thing I’m going to rely on to stay in top condition is kettlebell training. In a recent study, KB swings were shown to burn 20.2 calories per minute sponsored by the American Council on Exercise (ACE).

(For sake of comparision, using an online calculator I just found on SparkPeople.com, a 150 pound person burns 10.1 calories per minute running at a 10 minute mile pace – so the calorie burn from the KB swings is off the charts!)

Plus, if you know how to do swings with safe and effective technique, they’re a lot easier on the body than running, too.

Check out one of my favorite kettlebell workouts for fat loss, below:

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Burpee – Squat – Swing KB Challenge Workout

*Men use a 24k ‘bell, women a 16k

1 burpee
2 goblet squats
3 swings

THEN

2 burpees
4 goblet squats
6 swings

THEN

3 burpees
6 goblet squats
9 swings

CONTINUE in the same fashion … increasing reps on the burpees by 1, goblet squats by 2, and swings by 3, each set … until you get to 10 burpees, 20 goblet squats, and 30 swings … and complete the full workout as fast as possible.

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Whether you are in the same place that I am when it comes to running … or you just want to incorporate another cool training tool into your fat loss plan … I believe that KETTLEBELLS are THE way to go, when it comes to fat loss.

And if you liked this workout, stay tuned, because we have another FVT KBs for Fat Loss Challenge opening for registration … tomorrow!

Train hard, talk soon –

– Forest Vance
Certified Kettlebell Instructor
ForestVance.com

[video] Improve Your Kettlebell Clean – 3 Simple Tips

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The KB Clean is an exercise a lot of people have trouble with.

Got a video up for you with three tips to help you get better.

Check it out:

(video recap)

Improve Your Kettlebell Clean – 3 Simple Tips

1 – Think around getting your hand around the ‘bell

Most folks clean the KB up, but when it comes around their hand, it just kind of flops over the top and ends up smacking them in the wrist.

If you can think about getting your hand around the kettlebell instead, it will help you slip your hand around and finish in a nice strong position at the top.

2 – Think about zipping up a jacket

The motion your hand should be making is not unlike zipping up a jacket. Think about this next time you do the exercise, and it will help you keep your hand in the proper position.

3 – Land in the proper rack position

When the kettlebell is racked at the shoulder, this is called the rack position. You should 1) be able to touch your thumb to your collar bone 2) have the KB resting on your upper arm 3) also have the KB resting on your forearm when in the rack.

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Give those tips a try at your next KB clean workout –

And see if they help.

Let me know how it goes, okay?

Talk soon –

– Forest

PS – Be sure to check out the Muscle and Fitness Giveaway we have going this weekend – 17+ free workouts for you on the page below:

=> Muscle and Fitness Gift Giveaway

PPS – We are opening registration next week for another 21 Day Kettlebells for Fat Loss Challenge. Stay tuned.

Kettlebell Exercise Alternatives [print this out]

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It’s really important to know exactly how to “scale” a kettlebell workout for different fitness levels.

It gives you the ability to perform nearly ANY routine you find – no matter your ability and/or training skill.

For example – in my kettlebell boot camp, I give folks a “basic” version, an “advanced” version, and an “extreme” version of every exercise we do. This way, beginners, intermediate-level folks, and folks that have been training hard for months or years can ALL get a great workout – at the same time, from the same workout, all in the same group.

It’s also the approach we took with my Invincible Body 12 Week Hybrid Training program – both in the main manual and in the walk – through videos, I show EVERYONE, from beginner to advanced, how they can “substitute” properly, and make each exercise PERFECTLY scaled for THEM, and exactly where THEY are at.

Check out a complete list of kettlebell exercise alternatives at the link below:

=> Kettlebell Exercise Alternatives

And learn morea about The Invincible Body here:

=> Invincible Body “Freedom from Body Fat” 4th of July Sale (save 69% thru midnight tonight)

In summary, just because you can’t do a kettlebell exercise, it doesn’t mean you can’t do workout that includes it. You just need the right kettlebell exercise alternatives.

Use this list next time you’re in a pinch 🙂

Train hard, talk soon –

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

PS – The Invincible Body is on sale at 69% off – but only through midnight tonight. Learn more and snag your copy at the link below:

=> Invincible Body 69% off “Freedom from Body Fat” 4th of July Sale

(video tutorial) The Partner – Assisted “Overspeed” Kettlebell Swing

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Once you learn safe and effective technique in the KB swing, you can start to tweak and refine and make the exercise even BETTER – and take your fat loss and conditioning results to the next level!

The drill we’re going to walk you through today falls into this category of “next level” drills. It’s called the partner – assisted “overspeed” kettlebell swing.

(This is a short clip from a KB Workshop we put on and filmed recently at the FVT studio – if you like it and would like the full video footage of our Kettlebell Basics workshop – to learn from and study on your own – you can get it HERE for the next few days.)

As you’ll see in the video below, with this drill, instead of just letting the KB drop passively as it comes down, you’re going to actively accelerate it – with the help of a partner.

When you do this, you’ll get a faster, more powerful swing on the way back up. (I explain a bit more about WHY this works in the video.)

And you’ll eventually be able to use this technique without partner assistance – and as a result, improve your KB swing form.
Watch the video below, grab a partner, and give it a try today:

The Partner – Assisted “Overspeed” Kettlebell Swing

from the FVT Kettlebell Basics Workshop video series

To recap, here’s how the drill goes:

— Partner 1 is going to do a couple of swings by themselves

— After the swings, partner 2 will give them some help by giving the ‘bell a little push backwards

— Partner 1 does a few more swings alone and will try to get a stronger swing on the way up.

And a few reminders:

— Be in the front of your partner, not on the side. Pushing the kettlebell from the side will set your partners swing in a different direction.

— Watch your aim when pushing the bell back. You don’t want to force the bell to the ground, that will drive your partner down and stop the swinging motion. Instead you’ll want to guide the bell along the natural swinging path with enough but not too much force.

Once you’ve got the basics of how to do a safe and effective kettlebell swing down pat, the partner – assisted “overspeed” swing is a great drill to help you take your form to the next level.

Work it into your training, watch your form improve … and your fat loss results go through the roof!

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
Creator, Ultimate Kettlebell Challenge Workouts + the FVT Kettlebell Basics Workshop Video Series

 

 

Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout

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Got a sample workout for you today, done in the style of my Ultimate Kettlebell Challenge Workouts program.

This one can act as a stand – alone workout … OR it can be used as a “metabolic finisher” at the end of a strength – based training session, etc.

Let’s get right to it!

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Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout

Do 3 (beginner) to 5 (advanced) rounds as fast as possible of:

— 2 Windmills
— 4 Rack Squats
— 6 Snatches

On both right AND left sides … then:

— 8 Burpee Pull Ups

Watch the video that shows you how to do this workout here:

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Whew! 😉

That should take you around 10 mins total – but it’s TOUGH!

Give it a try, let me know how it goes –

And if you liked this Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout, you can get dozens more like it at the link below:

=> 33 Ultimate Kettlebell Challenge Workouts (re-launch sale, this week only)

Thanks –

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

Learn the Kettlebell Snatch – Coaching Session with Forest Vance

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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 new 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 the video here:

And feel free to leave your questions / thoughts in the comments section below.

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

– Forest Vance
Certified Russian Kettlebell Instructor
ForestVance.com

PS – Sign up for my kettlebell newsletter by dropping your best email address into the box at the upper right of the page.  You’ll get a FREE copy of my Beginner’s Guide to Kettlebell Training … and you’ll also get first notice when the new Kettlebell Hacks course goes on sale!

21 Day Kettlebells for Fat Loss Challenge is LIVE!!

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Summer is RIGHT around the corner …

But there are still a few precious weeks to shed some fat and get into top shape … IF you’re dedicated, and ready to rock.

So we are going to do something special.  Something we’ve NEVER done before.

That is, a VIRTUAL 21 Day Kettlebells For Fat Loss Challenge.

And I am excited to announce that we are now officially accepting applications!

This challenge is going to be all about losing fat, get in shape and make a serious body transformation over the next 21 days, using kettlebells as their training tool of choice.

The BEST part is … you’ll be finishing right around Memorial Day Weekend … which, at least here is the US, is pretty much the official start of the summer … which ROCKS! 😉

FVT 21 Day Kettlebells for Fat Loss Challenge Details

1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 21 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining 🙂

2 – You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible in 21 days.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 21 day period.

4 – We’ll be running the program though my full-blown online coaching platform … so you’ll be able to see your workout for each day on your phone or on your computer in both written and video format, you can log your workouts and progress easily, we can communicate within the app if you have questions at any time, etc

5 – If you have questions about your form / technique on any of the exercises in the program, you can also send me a video of you doing the movement to critique

Couple more things before we get to the application link:

The cost for the 21 day program is $97.

No, it’s not cheap – but it’s a great VALUE for what you get – and it’s significantly less than my Elite Coaching program.

I will be coaching you PERSONALLY over the next 21 days to help you reach your fat loss goals, and showing you how to use kettlebells and your own bodyweight to do it.

So requirement #1 is, obviously, that you have to be able to afford the cost.

You need to fill out an application – taking some time, thought, and energy to do it – to be considered.

I want to work with people who are SERIOUS, and REALLY WANT to be in this program.

One or two word answers in each application question show me that you are not serious, and really don’t care about getting participating.

Also, given the online, “virtual” coaching format, I am are looking for folks who have some training experience, but are looking to take it to the next level. Ideally you have a basic idea of how to do basic body weight movements and / or kettlebell exercises. And you have no serious, major injuries or limitations with your workouts.

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If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the 21 Day Kettlebell Transformation Program here

Please note – I will be personally reviewing each application … BUT, given that we typically get 100+ apps for these KB Challenges … I am only able to respond to those applicants who are approved.  Sorry – thanks for understanding! 😉

Also, we have a new software system that I believe has significantly improved client experience … HOWEVER, we can still only work with up to 15 folks for this program.   So, the first 15 folks to apply, get approved, and make payment will secure their spots.  Thanks for understanding about this as well.

Rock on!  Thanks for reading – and look forward to (potentially) working with you!

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

New Orleans Kettlebell Workshop + New “Kettlebell Hacks” Video

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I am excited and honored to be leading a Kettlebells for Fat Loss Workshop on Saturday, April 30th at the LEAN Performance Academy in Slidell, Louisiana (just outside of New Orleans).

My good friend Fred Zoller is opening an AMAZING new 8000 square foot facility … and I will be out for the day to lead a workshop at the new digs, as well as to help Fred with incorporating kettlebells as a bigger part of his on-going regular workout programming with his 400+ training clients!

If you are in the New Orleans area, would be great to have you out to the event.

Details and reserve your spot now at the link below (space limited to 20 participants):

=> New Orleans Kettlebells for Fat Loss Workshop

Have an awesome day –

– Forest Vance
Certified Level 2 Russian Kettlebell Instructor
ForestVance.com

PS – Check out this sneak peak video from my new Kettlebell Hacks course on the Towel Swing – it’s footage from a recent workshop we did at the studio to give you an idea of what to expect at one of my live events:

Kettlebell Hacks – the Towel Swing

PPS – Interested in the possibility of having me out for a Kettlebell Basics One Day Workshop at YOUR facility?  Reply to this email and let me know!

How To – Double Kettlebell Press

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Got a new video up for you to check out on how to perform the double kettlebell press.

This is an example of how we use video to walk you through exercises used in our KBs for Fat Loss Transformation Challenge.

Now to be clear … you do NOT need to have two kettlebells to participate in the Challenge … in fact, the double KB press exercise is not even in the first month’s training program … but I wanted to share an KB instructional video with you, more than anything to give you an idea of my coaching style.

Plus, whether you particpate in our KBs for Fat Loss Transformation Challenge or not, I think this video will help you learn and perfect the double kettlebell press exercise!

Check it out – and if you are interested in the Challenge, I have copied details on it below the video.

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How To – Double Kettlebell Press

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Details on the Kettlebells for Fat Loss Transformation Challenge (only 3 spots left!)

–This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

– We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining 🙂

– You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible over the next 12 weeks. This will include the workouts in written form, as well as video walk-thrus of how to do all the exercises in the workout plan. The workouts will be short and efficient … you’ll be training 3-4x per week, 20-30 minutes at a time, using just your own bodyweight, a kettlebell or two, and some other optional basic pieces of equipment like a jump rope and pull up bar.

– You’ll also get a meal plan designed to help you rapidly lose fat over the 12 week period.

– I will require that you check in with me personally at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and answer each week) … but you can also email any time you have a question.

– If you have questions about your form / technique on any of the exercises in the program, you can send me a video of you doing the movement to critique.

This program is a great “in-between” for folks who want more coaching and personal attention than one of my standard training programs would provide, but can’t quite afford my fully customized Elite Coaching program.

It’s also a great way for us to work together and “test the waters”, so to speak, to see if doing the Elite Coaching on an on-going, more regular basis, would be a great fit.

So are you ready to apply? Awesome!

There is just one catch though … as much as I would like to work with anyone and everyone, I simply can’t. I can only take 10 people TOTAL for this program. That’s simply all I have time for. And it’ll be first come first serve … so once those 10 spots are filled, that’s gonna be it.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the Kettlebells for Fat Loss Transformation Challenge here

Have a great day, and talk soon –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com