Deadlifts are a PHENOMENAL exercise … but they take a lot of preparation. You must be able to hip hinge properly, and have the proper mobility and stability to be in control of the movement before you load it up and go for it.

A great way to learn how to:

– Actively sit back into a hip hinge
– Brace your core
– Engage your lats
– Load and strengthen your posterior chain

And much more, is with the KETTLEBELL DEADLIFT.

Watch this video, try / practice the progression for yourself, and watch your deadlifts get better in a hurry!

 

Simple Technique for a Better Deadlift

– Forest Vance, MS, RKC II

PS – Got an AWESOME new Barbell / Kettlebell Hybrid Training 6 week workout plan coming your way VERY soon … stay tuned!

Want a KILLER “glute-enhancer” exercise? The kettlebell single leg deadlift is it.

You’ll also work your balance, core strength, and a bunch of other stuff while you’re at it.

Check it out:

 

Kettlebell Single Leg Deadlift

 

A few coaching points on the exercise:

— Start by deadlifting the ‘bell off the ground with BOTH feet, not one (to protect your back)
— Keep the hips square
— Keep the shoulders square
— Start the move by picking up the back leg
— In the bottom of the move, you should be in a straight line from the head, hip, knee, and ankle
— Try to balance and do all your reps on one side continuously without putting the other foot down – but it’s also okay to tap the off foot down for balance if you need to

Work the kettlebell single leg deadlift into your training routine, and start enjoying the benefits right away!

– Forest Vance, MS, RKC II

 

PS – Speaking of kettlebell exercises … I almost forgot to mention something to you …

Killer KB / BW program from my friend Callie Durbrow on sale this week, called Gladiator Fat Loss:

=> Gladiator Fat Loss

I have followed Callie’s stuff online for the last couple of years, she both owns a rockin’ gym and manages a thriving online business , so I’ve been really impressed with all she seems to have going on all the time … and I actually got the chance to meet her in person a couple of months ago.

This new project of hers is awesome, so I just had to share it with you.

According to Callie:

Gladiator Fat Loss is a 12 week training system that utilizes Kettlebell and Body Weight training for an efficient, 22 minute training session each day. It features three specific phases of training:

– Phase 1 is the Fat Loss Furnace and prep portion where clients will use full body training sessions to sky rocket their metabolism and improve work capacity and strength
– Phase 2 is a Density Training cycle where clients will be challenged to get as much work done as possible in two short portions on each training day. This will elicit the response for lean, sculpted muscle and also continue to improve work capacity.
– Phase 3 is Gladiator Muscle and Strength where both men and women can benefit extremely well from this heavier phase of strength work combined with a metabolic push at the end of each session.

The training cycles are also supplemented with a HIIT manual and a nutrition protocol to enhance results.

This is the perfect program for men or women who want to get sculpted, lean and athletic. The workouts are created for gym sessions, basement or garage workouts or even outside. Each session can be advanced by working harder and faster or adding heavier weights, or regressed by performing lighter Kettlebell movements or body weight work. Overall this is for an intermediate to advanced trainee but can be modified for a beginner as long as they have some experience with a kettlebell.

Check it out here:

=> Gladiator Fat Loss (on sale this week)

I’ll admit it. Until I learned how to do the windmill RIGHT, about three years ago at the first RKC II I attended, I did NOT like the exercise. It felt awkward, I didn’t know if I was doing it correctly, and it just didn’t feel like I was getting much out of it.

Then I learned how to do the exercise PROPERLY — and I quickly realized just how powerful it was for building core strength, shoulder stability and mobility, opening up the thoracic spine, “unlocking” the hips, and a whole lot more …

My goal with today’s video is — especially if you’re in the same boat as I was before the RKC II — to help you learn how to do the windmill properly … and to fully realize all the wonderful benefits it has to offer!

The Kettlebell Windmill (weightless,low,high / standard progression)

 

After you watch the video, some additional coaching points for you:

Kettlebell Windmill Progression

1 – Weightless Windmill

Start with a ketttlebell at the instep of your foot. Your feet should be pointed to the side at approximately 45 degrees.

Poke your hip out to the side. The movement in this exercise is coming from the hip and not the torso.Let the hand slide down the leg; tap the ‘bell and stand up.

(You’re imagining you have a kettlebell in your top hand throughout the movement here.)

2 – Bottom-Hand Windmill

Same exact movement; now you’re simply picking up the ‘bell with your bottom hand.

3 – Standard Windmill

Same movement — only now the KB is overhead. Arm is locked, shoulder is “packed” — same principles as the Turkish get up. Make sure you tense the glute and engage the core to stand up.

 

Kettlebell Windmill Workout

Now for a sample workout using the windmill, just so you can see how to use it:

— 12 push ups
— 20 swings
— 5 windmills/side
— 8 lunges/side

Do a set every 60 seconds. Do 5 rounds of the circuit total.

 

Total Body Abdominal Annihilation

And also, to remind you … I just finished putting together a new program, called “Total Body Abdominal Annihilation”.

In it, you’ll find:

– More of my favorite total body kettlebell and body weight exercises — like Janda Sit Ups, Windmills, and TGUs
– Simple to do yet SUPER effective total body ab workouts like this one in this article
– And more ..

Right now you can get this program FREE.

How? Just click this link (make sure it’s the LAST one you click before you order):

=> 0 to 6 Pack Abs

… check out all the details on my trusted friend Tyler’s “0 to 6 Pack Abs” program (on sale ’till the end of this week), see if it is a good fit for you … and when you grab your copy, I’ll send you a free copy of MY new program, “Total Body Abdominal Annihilation”.

(To get your bonus, just send your Clickbank receipt to my assistant at fvtraininfo (at) gmail (dot) com and she’ll get you all set up)

This offer is good when you order before July 12th, 2014.

Thanks, and talk soon –

Forest Vance, MS, RKC II

Here we have the thoracic bridge. This is a FANTASTIC move I picked up from Senior RKC Max Shank at a workshop earlier this year … it’s great for:

— improving hip mobility
— improving thoracic spine mobility
— improving shoulder mobility

And a whole lot more.

I was having some trouble with the double kettlebell jerk during the workshop – my thoracic / shoulder mobility was just not there going in to do the movement well.

SO, I worked these thoracic bridges for a good 10 mins … and it was AMAZING the difference it made! I went from a “just okay” double KB jerk, to a nearly perfect one!!

Try it for yourself. Do an exercise or movement you have trouble with. Then watch the video, do a few thoracic bridges on each side, and try the movement you were having trouble with again. I think you’ll be pleasantly surprised.

– Forest Vance, RKC II

 

PS – In case you were wondering, this video is actually a short clip from my Kettlebell / Body Weight Hybrid Strength Workout … more details on the full program here:

=> Kettlebell / Body Weight Hybrid Strength Workout

Confession for you today.  I don’t like stretching and mobility work.

Don’t get me wrong – I know how important it is, and feel SO much better when I do my joint mobility and movement prep work on a daily basis …

I just don’t really LIKE to do it, as in enjoy it.

Plus, if I’m short on time, I am very sad to say that it can be the first thing to go.

NOT good – but true 😉

Maybe you feel the same way?

If so, I have a great strategy for you. I do this in my own workouts, as well as set up many of my programs this way these days (like in this month’s new kettlebell / body weight hybrid strength workout)

Simply PAIR TOGETHER:

— a strength movement
— a complimentary mobility or stability exercise

During your regular workout. You can “sneak in” your mobility work this way, and also actually improve the movement quality – and even performance – of your strength move.

Here’s an example:

(from KB / BW Hybrid Strength workout, day 2)

— weighted pull ups – 3 reps

PAIR with

— kettlebell arm bar (see a video on how to do this one below)

Simple strategy. Powerful results. And awesome if you hate stretching like me 😉

That’s it for now. Hope that tips helps ya. Thanks for reading, and talk soon –

– Forest Vance, RKC II

 

PS – Check out the full Kettlebell / Body Weight Hybrid Strength workout I referenced in this article here:

=> Kettlebell / Body Weight Hybrid Strength Workout

 

One of the most common mistakes people make with the kettlebell swing is using the arms too much, and not using enough hip / lower body power.

The towel kettlebell swing is a brilliant drill that I learned at my first RKC certification over five years ago, that for many folks fixes this mistake in about 60 seconds.

Watch the video first, then give the drill a try – and watch your kettlebell swing form improve instantly!

Towel Kettlebell Swing coaching points:

— use about HALF the normal weight you’d use for a KB swing
— turn the kettlebell “sideways” (opposite direction from your standard KB swing)
— grip the towel close to the handle – there should be about an inch of towel between your hands and the horn of the ‘bell
— do it correctly, and the ‘bell will fly out straight, and be weightless at the top of the move
— if you try do the “squat and front raise” thing, and use your arms too much, the ‘bell is going to droop down at the top

Once you get the movement down, go directly into a set of standard kettlebell swings after you’re done, and watch your form improve instantly!

Hope that helps, train hard, and talk soon –

Fores Vance, MS, RKC II

PS – Did you find this video helpful? If so, please share it with someone you know who could benefit. Thanks!

As you probably know, I had a “cup of coffee” in the NFL in a previous life, with short stints on a couple of different teams.

Leading up to that point, I had been involved in competitive sports for over 15 years.

Long story short, my athletic career left me with my fair share of dings. I got off pretty good compared to a lot of guys I know, but I still feel it on a daily basis.

So, I’ve been doing a simple, five minute joint mobility routine nearly every morning for the last six months or so. This little thing has probably had more impact on my overall health and well being than anything else I have done this year. It’s been a HUGE help in reducing some of my chronic aches and pains.

Today, I have a SUPER simple joint mobility routine to get you started – so you can start enjoying the benefits of joint mobility training as well!

 

Simple Joint Mobility Routine

The simple definition of joint mobility training: Actively moving the joints through a full range of motion, with the intent of restoring or maintaining mobility.

Joint mobility training is important for several reasons:

• It improves performance by helping you learn how to properly engage each joint and muscle group in your movements.
• It increases the efficiency of your movement.
• It drastically decreases the chance of injury by elimiating incorrect movements along incorrect joints.

Exercises

-Do 10-20 reps of each exercise
-Make you you set yourself up with perfect posture BEFORE you start the routine.

• 3 way neck
• shoulder shrug
• arm circles
• hip circles
• knee circles
• ankle circles

Try this simple joint mobility routine today and see the difference for yourself!

Click HERE to see a video showing how to do all of the movements and to see my full “PreHab Warm Up” routine (includes foam rolling, dynamic stretch and more)

Thanks for reading, and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

No matter WHERE your fitness level is at …

You can always get better abs.

Thing is … traditional ab training … crunches, leg raises, sit ups, etc. … not only is it ineffective … it’s boring.

A fun and unique kettlebell exercise for abs is the kettlebell renegade row. And as an added benefit, when you do this move, not only will you work the heck out of those core muscles, you’ll hit almost every other muscle group in your body at the same time.

 

The Kettlebell Renegade Row

The way that your abs and your whole core (which includes your glutes, your midsection, your lower back and those muscles in the middle of your back) functions is as a stabilizer.

Say for example, if I’m doing a kettlebell swing or I’m doing a goblet squat, my abs are tightening up to stabilize my trunk during functional movements.

So here is an exercise called the renegade row. This is a unique exercise, you may have see it before, but it is a great total body ab movement.

Grab two kettlebells. The basic version has you practicing shifting your weight back and forth. Shift your full weight to one side while keeping your abs tightened like you are doing a push up.  This is SUPER helpful to get the proper weight distribution of the movement down.

Then you can go ahead and add a row to it.  The move should now be exactly the same, except you’re actually doing a row.

If you want to make it more difficult, you can add a push up between each row.

Also important to note, my abs are bracing really hard to stabilize as I shift my weight and do a row on one side.

This is a total body exercise with a strong emphasis on the abs. There’s the kettlebell renegade row – a great exercise for abs!

 

Here is a YouTube video on how to do the exercise:

 

Kettlebell Renegade Row Workout

Now you know how to properly perform the renegade row … here’s a quick workout you can do with it.

Set your timer. Do three Renegade Rows every 45 seconds. Do a push up after each row while you’re on the ‘bells – so you’ll end up doing six push ups and three rows each side.

Your rest is the remaining time in the 45 seconds you have AFTER you’ve done your reps. (The faster you go, the more rest you get.)

Do this a total of five to ten times – depending on fitness level, goal, etc.

 

Total Body Abdominal Annihilation

And also, to remind you … I just finished putting together a new program, called “Total Body Abdominal Annihilation”.

In it, you’ll find:

– More of my favorite total body kettlebell and body weight exercises – like Janda Sit Ups, Windmills, and TGUs
– Simple to do yet SUPER effective total body ab workouts like this one in this article
– And more ..

Right now you can get this program FREE.

How? Just click THIS LINK … check out all the details on my trusted friend Dennis’ Superhero Abs program (on sale this weekend), see if it is a good fit for you … and when you grab your copy, I’ll send you a free copy of MY new program, “Total Body Abdominal Annihilation”.

No need to forward your receipt or anything … Dennis is going to send me a list of folks who purchase the program through me and I’ll send you a copy of TBAA at the beginning of next week.

That’s it for today! Thanks for reading, enjoy your weekend, and talk soon –

Forest Vance, MS, RKC