Category: Basic Kettlebell Drills

Kettlebell Workout for Fat Loss

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Here is a sample workout from our upcoming Kettlebells for Fat Loss Transformation Challenge.

Now to be clear, this is a SAMPLE … so there are no video walk – thrus of the moves as you would get in the Challenge … I am not tweaking or giving modification recommendations for any of the exercises … and obviously I am not coaching you and helping you through the workout … but I wanted to give you an idea of what to expect in the program.

BTW – applications have been coming in at a CRAZY rate – we are having a hard time keeping up!

If you are interested, I have copied details on the Challenge at the bottom of this message, as well as a link to the application.

We are nearly half full already, and we WILL cut off registration at 10 … so if you want in, please apply and / or officially sign up asap! 🙂

Okay, to the workout:

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Kettlebell Workout for Fat Loss

1 – Alternate exercises back and forth; rest as needed for perfect movement quality and do four sets of each:

TGU – one rep each side – try to go as HEAVY as possible on these w perfect form … NO hip bridge
tactical pull up OR recline row – one rep LESS than failure

2 – Alternate exercises back and forth; rest about 30 seconds between exercises and do three sets of each:

Airborne lunge – 5 each side
KB snatch – 8 each side

3 – Alternate exercises back and forth; take as little rest as possible and do three sets of each:

KB figure eight to hold – 8 each way
10 push up

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Details on the Kettlebells for Fat Loss Transformation Challenge

–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

How to – The Double Kettlebell Swing

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The double kettlebell swing is a great exercise, because:

— You can develop even MORE power and explosiveness than you would with a single kettlebell

— You get a great “dynamic stabilization” sort of aspect from swinging the two ‘bells at once

And much more!

Here’s how to do it:

The Double Kettlebell Swing

And a few coaching points:

— It’s much like a single ‘bell swing

— Your feet will have to be a bit wider though, and your toes will end up pointed out a bit

— Make sure to keep the KBs close to the body as they swing back

— Don’t worry about swinging the kettlebells really high – belt level or belly button level is fine

And there you have the double kettlebell swing.

If you found this video helpful, be sure to check out my full 8 week kettlebell course, Kettlebell Challenge Workouts, at the link below:

http://kettlebellchallengeworkouts.com

And talk soon!

– Forest Vance
Certified Kettlebell Instructor

Basement Badass is LIVE!

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Ok, my new “Basement Badass” program is LIVE!

This is a program designed to help you look, feel and train like a BADASS using minimal equipment workouts you can do at home in 25 minutes or less.

But, it’s only available at a discount for a limited time, so be sure to check it out ASAP at the link below:

=> Basement Badass

Thanks –

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

PS – You are going to LOVE the new Basement Badass program!

5 Minute Kettlebell Workout for Arms

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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 training 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 strong, lean arms in about 5 minutes, using just a single kettlebell.

Give it a try today!

– Forest Vance, RKC II

PS – You’ll kick yourself if you miss the sale going this week on my “Top 13 Kettlebell Training Mistakes … and How to Fix Them” course … click here for more info and to get started now

The Side-Step Kettlebell Swing

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Got a cool KB exercise to share with you today that you’ve probably never done before …

It’s called the “Side-Step Kettlebell Swing“.

This is an intermediate-to-advanced level move that offers many similar benefits to the standard swing – it develops power and explosiveness, will help you burn fat and take your conditioning to the next level, and much more … BUT it also adds in a little extra “twist” that makes it a fun variation to add to your KB workouts.

Here’s how to do it:

1 – Begin with the basic two-handed swing
2 – When the kettlebell is on its way down, put your right foot out and step to the right
3 – When the kettlebell is up, bring your left foot over to meet your right foot, so your feet are together
4 – Continue taking steps to the right as space allows, then change direction and side-step to the left for the same number of repetitions

And here’s what the exercise looks like:

Try that one during your kettlebell workout today, and let me know how it goes!

– Forest Vance
Level 2 Certified Russian Kettlebell Instructor

PS – Everyone is raving about the Ultimate Kettlebell Guide … because it’s got fully illustrated guides, like the one I shared with you today, for 41 kettlebell moves like the side-step swing, in addition to sample kettlebell workouts, and a lot more … click HERE to download it now

The Top 13 Kettlebell Training Mistakes … and How to Fix Them!

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Just got back from a great weekend in the San Francisco Bay Area at the NorCal Fitness Summit.

It was a top – notch lineup of presenters, and I also got the chance to meet and connect with folks doing some really amazing things in the fitness industry.

So on the drive home yesterday afternoon, I got to thinking – on pretty much EVERY occasion that I spend the time and money to go to an event, sign up for a coaching program, invest in a home-study course, etc – I almost ALWAYS get many times the return.

For example – this last weekend, I got several HUGE take-aways that will be worth MANY times the cost of my ticket / travel / lodging / etc.

And this is how I always look at it.  Even if I just get ONE big take-away from a course, coaching program, or live event … it’s WELL worth the time / energy / cost of doing it.

So that’s why I think whether you are a beginner kettlebell user, or you are highly experienced, you should check this out:

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

I have one of my best-selling home-study courses – “The Top 13 Kettlebell Training Mistakes … and How to Fix Them!” – on sale this week.

It’s a course that includes both a 13 video series, and a couple of e-manuals.

And I think that no matter WHAT your level of kettlebell training expertise, in this course, you will find at least a few training tips that will take your KB workouts to the next level … and that will be worth many times the cost of the program.

Just a few of the things that I cover (there’s TONS more in the full course):

— 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
— A simple way to instantly boost your KB pressing power 10-20%
— How to do perfect snatches, every time

Get more info and grab your copy at the link below:

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

To sum up – investing in yourself is SO important.  Getting a little better and moving ever-so-slightly towards your goals each and every day, really adds up.  So whatever your goals are, make TODAY the day that you take ACTION, and do what you need to do to get one step closer to them!

Train hard, and talk soon –

– Forest Vance
MS, RKC II, PCC
ForestVance.com

Beginner / Intermediate Turkish Get Up Technique Tip (new video)

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The Turkish get up is an AWESOME exercise, and offers so many benefits … from strengthening the core, to shoulder / hip mobility / stability, and SO much more …

But it’s also a tricky one to master, and it’s got a lot of moving parts.

Specifically, one portion of the drill that folks often have trouble with is standing up from the lunge position.

In today’s video, I cover a simple technique you can use to slightly modify the exercise at this stage … and in the process, build the strength to eventually do the full move with perfect form.

Check it out, and give it a try today!!

– Forest Vance, RKC II

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If you found this video useful, you might also like:

“The Top 13 Kettlebell Training Mistakes … and How to Fix Them!”

(new video) Perfecting Your Kettlebell Training Form – 5 Second Grip Tip

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Here’s a simple – but POWERFUL – grip tip that will help you perfect your kettlebell cleans, swings, and snatches …

Give it a try today for safer and more effective kettlebell workouts:

Thoughts?  Questions?  I would love to hear from you … leave ’em in the comments section below!

Thanks –

– Forest Vance
Level 2 Certified Russian Kettlebell Instructor

PS – We have some LIVE kettlebell workshops in the works and scheduled for several locations around the US in 2016 … exciting stuff!  Stay tuned for more details coming soon …

How to Properly Rack a Kettlebell

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How to properly rack a kettlebell is a topic that comes up over and over in client sessions, so I thought I’d put together a quick tutorial to help.

Here’s a video where I break down how to properly rack a kettlebell:

And here are the main points I touched on in the video:

Proper rack position is important when you’re doing presses, squats, or any move that starts with the ‘bell at the shoulder.

It gives you a stronger, more stable base to do these exercises from … plus your training will be generally safer and more effective.

Start by cleaning the KB up to your shoulder. When it gets there, here are a few things to focus on:

1 – Your thumb should be able to touch your collar bone in the rack position
2 – The KB should touch both your forarm and your upper arm
3 – The forearm should be straight up and down

Now you know how to properly rack a kettlebell. Hope this helps you with safer, stronger, more effective kettlebell workouts!

Thanks –

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

PS – If you liked this video, you are going to LOVE my new “Kettlebell / Bodyweight Beat Down” 6 week training plan – check it out at the link below:

=> Kettlebell / Bodyweight Beat Down

VERY Tough but HIGHLY Effective Training Technique (try it if you dare!)

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It’s day two of the Russian Kettlebell Challenge cert at FVT.

I am assisting Senior RKC Josh Henkin, and he calls me up to demonstrate what’s called a “dynamic isometric” squat.

This is VERY tough – but highly effective – version of the kettlebell squat.

Here’s how to do it:

— The movement is very precisely controlled from beginning to end

— Use 60 to 75% of your maximum weight.

— Slowly begin your descent.

— At this time you in essence are doing a very slow eccentric (negative) contraction. Typically, it is done for a slow count of four. During this time, you lower the weight approximately 3-4 inches.

–After the four count, you stop and hold the position for a count of four. You then again very slowly lower the weight another few inches on a count of four and then again hold for four. This is repeated up to four times.

— After holding in the bottom position, you explode out and come up as fast as possible.

The dynamic isometrics technique can be used in other exercises as well. You could use it in a kettlebell press, or even a push up or a pull up.

And according to recent research from the Journal of Strength and Conditioning Research, there is a strong correlation between performing isometric squats and strength and explosiveness – so it’s a great thing to think about adding to your routine!

Give that technique a try, and let me know how it goes 🙂

And, if you are interested in a full 8 week training plan to help you gain strength and muscle using isometrics – with OR without weights – be sure to check out my friend Todd’s Isometrics Strength Course HERE – it gets my highest recommendation.

Train hard, and talk soon –

– Forest Vance, MS, RKC II, PCC