Category: Basic Kettlebell Drills

7 Day Fat Loss Inferno (free gift)

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts2 Comments

Happy Holidays!

As a gift for you this year, I’ve put together a special report, called the 7 Day Fat Loss Inferno.

This is a program I designed to help you do one thing, and one thing only: lose as much fat as humanly possible in 7 days.

It’s not something that you’ll want to follow ALL the time … but it’s a great way to kick-start your fat loss efforts – whether you’re getting back into it, or you’re stuck at a fat loss plateau. And done for a short period, in the way I outline in this manual – you’ll see that rapid fat loss can be totally safe – and totally awesome!

Click the link below to get it now (direct download link, no opt-in required):

=> The 7 Day Fat Loss Inferno

In this plan, you’ll use kettlebell and body weight – based metabolic conditioning workouts, high intensity cardio sessions, and super clean eating to shed body fat faster than you ever thought possible.

Again, this program is totally free, and no email opt-in is required … it’s just my token of appreciation, and way of saying thanks for a great year!

Click the link below get your gift:

=> The 7 Day Fat Loss Inferno

Thanks again, and talk soon –

Forest Vance, MS, CPT, RKC II

TOUGH (but simple) Kettlebell Swing Workout

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

I’ve been talking a lot about the kettlebell swing lately.

And for good reason. It’s the most basic of HardStyle kettlebell exercises, and is the first movement you should master before moving on to more advanced drills.

I wanted to give you a sample workout to try – based around the kettlebell swing – just to show you HOW powerful this exercise can be, WHEN you program it properly into your training.

If you missed my recent three part kettlebell swing video tutorial, you can check that out here:

=> Kettlebell Swing Video Tutorial

TOUGH (but simple) KB Workout

  • Begin your workout with a 3-5 minute dynamic warm up.
  • Do two :30 holds of HardStyle planks, resting about :15 sec. between sets.
  • Swings – do 5 sets of 20.  Rest about :30 between sets.
  • Mix up the type of swings you do. You can do two hand, one hand, hand to hand, or double swings.  This is a great way to mix up the workout, hit slightly different muscle groups and give your body a slightly different stimulus throughout the session.
  • Next, do a body weight circuit of Push Ups, Pull Ups or Inverted Rows, and Step Ups or Lunges – you’ll do 2-3 rounds of 10-15 reps of each exercise.
  • Modify the body weight exercises as needed to challenge yourself JUST enough. So … if you’re just starting out, you might do knee push ups and inverted rows. If you’re advanced, you might do feet elevated push ups and standard pull ups. You can really make this workout as hard or as easy as you like.
  • Finish off with a 3-5 minute static stretch of tight muscle groups ONLY.

And, there you have a very simple, but TOUGH, kettlebell swing-based workout.

Enjoy! And talk soon –

Forest Vance, MS, RKC II

PS – If you liked this workout, make sure to check out my Kettlebell Basics Swing Manual – it includes a full 12 week program designed to take you from KB newb to HardStyle ninja.  Plus, you’ll get a special deal on it when you pick up your copy this week. Click the link below to learn more:

=> The Kettlebell Basics Swing Manual

HardStyle Kettlebell Swing Progression (part 3)

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Maybe you’re just getting started with kettlebells, and you simply want to learn how to use them properly to avoid injury.

Maybe you’re sore in places you know you shouldn’t be after a KB workout session.

Maybe you feel like you’re just not getting as much out of your kettlebell training as you know you should or could be.

The solution to these issues – and most that are related to learning the basics – starts with mastering the HardStyle Swing.  It’s the movement that all other movements are based upon in the HardStyle system, and it’s critical that you learn how to do it right from the get-go.

This three step video series will show you a quick, easy, and effective progression to learn the basics of the swing.  Take the time to learn and practice each of these drills, and you’ll be well on your way to safe and effective kettlebell workouts!

Video Recap

  • This is step three in the HardStyle kettlebell swing progression.  By now, you should have i) practiced the imaginary swing and ii) the weighted sumo deadlift.  (If you missed either of the first two videos in the series, make sure to check out the links below.)
  • Now we’re moving on to the full two hand kettlebell swing.
  • Start the move with the weight a couple of feet in front of you.  Do this to pre-load the muscles in the back of the body and start from a solid foundation.
  • Snap the weight back like you’re hike passing a football.
  • Reverse the motion, explosively extend the hips and let the weight fly up to shoulder level.  The lower body is doing about 70-80% of the work; the shoulders are like ropes and are just “along for the ride”.
  • Make sure that you don’t overextend your lower back at the top of the movement.  You want to be nice and tall, like you’re doing a standing plank.
  • Repeat the movement for reps.

If you missed either of the first two videos in this series, see them here:

HardStyle Kettlebell Swing Progression (step 1)

HardStyle Kettlebell Swing Progression (step 2)

This videos series is a crash-course in learning the HardStyle kettlebell swing.  Take the time to study and learn each of the movements in this progression and you’ll have the basics of the move down.

If you want more, though … check out the new 12 week course I’ve put together.  It’s all about mastering the swing, and it’ll take you from KB newb to HardStyle swing ninja.  And you can get it as a huge discount for the next couple of days.  Click the link below to learn more:

The Kettlebell Basics Swing Manual

Thanks, and talk soon –

Forest Vance, MS, RKC II

HardStyle Kettlebell Swing Progression (part 2)

On By adminIn Basic Kettlebell Drills, Videos1 Comment

I live maybe 15 or 20 minutes away from my training facility.  So, if I can get my own personal workouts there, I do … but I also get some of my workouts at a “big box” gym that’s about a 60 second drive from my house.

I was there working out yesterday, and I saw a trainer taking his client through a set of KB swings.

Now I try to keep to myself when I’m working out as much as I possibly can … but hey, I’m a trainer, and a kettlebell guy at that, so I have to take a quick peek when someone’s training with kettlebells to see what they’re doing.

A couple of things that were going on:

  • The weight the individual was lifting was way to light for their strength level – and as a result, they were able to “cheat” the weight up to the top of the move
  • Their muscle tension and core engagement was nearly non-exisitant – so their back wasn’t protected at the bottom or top of the move, the two spots spots where the lower back is most vunerable
  • They were swinging the weight too high at the top and losing their neutral spine – which was also adding stress to their back

(BTW, it wasn’t the trainee’s fault at all here – I blame the trainer 100%.  Just to be clear 🙂 )

These are things that may or may not seem like a big deal to you … but they are VERY important if you want to get the most out of your swings, and stay injury free.

So, I’ve put together a little three part video series “crash course” on the swing that I’ll be delivering to you over the next few days.

Last time, we covered the first step in the progression – the imaginary, or weightless, swing. If you missed that video/post, make sure to take a look at it – it’s a really important part of the process. See that here:

=> HardStyle kettlebell swing progression (part 1)

The next step – shown in the video below – is the deadlift.

Video Recap

  • Get set up so that the ‘bell is even with the insteps of the feet. You should have your deadlift hip hinging movement down from step one.
  • Stand up with the KB. Get as tall as you can. Make sure to squeeze the glutes, thighs, and abs at the top.
  • Keep in mind that is NOT a squatting move, but a deadlift. This is probably the most important element of step two.

That’s it for now! Stay tuned for part three of the HardStyle kettlebell swing progression video series coming soon …

Forest Vance, MS, RKC II

PS – If you like what you’re learning so far in this video series … stay tuned for a cool program I’ve recently RE-designed and improved for 2012-2013 … it’s a full 12 week course that’ll take you in a progressive fashion from KB newb to HardStyle swing ninja.  I’ll have more details for you coming in the next few days …

HardStyle Kettlebell Swing Progression (part 1)

On By adminIn Basic Kettlebell Drills, Videos4 Comments

Are you having problems getting the hang of the kettlebell Swing?

Are you tired of your lower back aching after a swing session?

Do you feel like you’re just not getting as much out of the movement as you could be?

If you’ve answered yes to any of these questions, I have great news.

I just finished filming a new – and totally free – video series on a quick and easy progression to master the kettlebell swing.  Check out the first video today – and stay tuned for part two coming very soon:

Video Recap

  • This video outlines step one of a quick and easy progression to learn the HardStyle kettlebell swing.
  • The swing is the most basic and fundamental of HardStyle kettlebell moves.  If you are a beginner, this is the move you will want to learn first.  If you feel like you already have a good mastery of the exercise, this is still a good progression to re-visit – to make sure you’re not building bad habits, developing bad form, etc.
  • Step one – covered in this video – is the weightless or the imaginary swing.  You’re going to practice the move and grove the movement pattern without the actual kettlebell in your hands.
  • Start with the feet about shoulder-width apart and with your weight set back to the heels.
  • Push your hips back behind you to start the move.  Imagine like you are driving your butt back through a piece of glass.  This is very important.  The lower body portion of the KB swing is a deadlift move, NOT a squat (which is a very common error.)
  • First just practice the deadlift portion of the move.  Touch the imaginary KB on the ground with your hands.
  • Now, progress on to the swing movement.  Think hike pass a football. You want to imagine you are tossing the KB back behind you – not bringing it to the ground.
  • Stand up.  Tense the glutes, thighs and abs.  Bring the imaginary weight up to shoulder level.  Then, without hesitating, bring the KB back down.
  • Practice this move with no weight.  Once you have this movement down, you can move on to step two, the KB deadlift …

I hope part one of this video series has helped you grove the basic movement pattern of the swing.  I’ll be back in a couple of days with part two of this series, the KB deadlift video tutorial.  Stay tuned!

And – to get first notice of the next video – make sure to sign up for the KettlebellBasics.net newsletter.  Just drop your name and best email address into the box at the upper right of the page to do so now!

Forest Vance, MS, RKC II

10 Minute Kettlebell/Body Weight Home Circuit Workout

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, VideosLeave a comment

Maybe 100% of your workouts are at home.

Maybe you work out at a gym or other type of training facility primarily, but a quick home workout has to do when you’re pressed for time or just can’t make it happen any other way.

Well, clearly I’m a bit biased ;), but –

1) Kettlebell workouts and 2) body weight – only training are by far my two favorite ways to exercise at home.  I have a workout room set up in my house with a variety of different types of exercise equipment … but to be honest, 90% of the time I just stick to KB’s and body weight.

The combination of these two modalities allows you to get a fat-blasting, lean-muscle building, high-intensity conditioning workout almost anywhere.

I put together a quick video for you from my home workout space – this is a great one to knock out over the weekend for some extra holiday-time calorie burning.

Enjoy!

To quickly recap the video –

Do this exercise sequence:

  • plank-to-push up
  • kb goblet squat
  • jumping jacks
  • kettlebell swings

Do each exercise for as many reps as possible in 30 seconds. No rest between moves. Do the entire sequence three to five times non-stop with no rest.

KB’s and body weight are a powerful training combo for getting a lot done, in a short amount of time, in a very small space. Perfect for those home workouts during the busy holiday season.

Enjoy this workout, and have a great weekend!

Forest Vance, MS
Certified Russian Kettlebell Instructor

PS – Signed up for my email newsletter yet?  Get free KB training videos, workouts, and more – just drop your name and best email into the box at the upper right of the page to get it now.

Kettlebell Exercise for Abs – the Renegade Row

On By adminIn Basic Kettlebell Drills, Videos4 Comments

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.  Watch the video below for the full breakdown:

Find out what ALL of the best kettlebell exercises for abs are here:

=> Kettlebell Basics Premium Workouts

That’s it for today!  Thanks for watching, and talk soon –

Forest Vance, MS, RKC II

 PS – If you haven’t signed up for my kettlebell email newsletter yet – you’re missing out! 🙂 You’ll get my free Beginner’s Guide to Kettlebell Training when you do – just drop your best email into the box at the upper right of the page to get it now.

Kettlebell Warm Up – Turkish Get Up Progression

On By adminIn Basic Kettlebell Drills, General, VideosLeave a comment

You know you NEED to warm up.

But unfortunately, when you’re pressed for time, don’t have a specific plan in mind, or just flat out don’t feel like it, the warm up is often the first part of a kettlebell workout to go.

So … here’s a super quick kettlebell warm up sequence for you to do before your next workout … it only takes two or three minutes, and it hits all of your major muscle groups.  You’ll never have an excuse to miss a warm up again! 🙂

 

Video Recap

Start with one ‘naked’ Turkish Get Up on each side. Take your time and work through each position of the exercise.

Move on to one Turkish Get Up on each side with a very light weight. Same goes here – go very slowly, and make sure to work each position of the move.

Add a little more weight and do one more rep on each side.

You’ll end up doing three reps on each side … you’ll have hit your shoulders, back, core, hips, and more … and you’ll be ready to rock!

That’s it for now – thanks for reading, and talk soon –

Forest Vance, MS, RKC II

PS – If you’re still looking to master the Turkish Get Up – and the rest of the basic KB moves – the KettlebellBasics.net Quick Start Guide could be exactly what you need:

=> The KettlebellBasics.net Quick Start Guide

Kettlebell Low Back Pain – Quick Fix Tip (video)

On By adminIn Basic Kettlebell Drills, General, Tips and Tricks, Videos2 Comments

The kettlebell swing is the most used … and most abused! … kettlebell exercise.

It’s a move that works the heck out of the big back muscles … the glutes … the hamstrings … the core … but it’s NOT an exercise for the lower back.

I still get emails/Facebook and blog comments/etc. though at least weekly, if not daily, from folks experiencing kettlebell low back pain.

So I thought I’d shoot a quick video breaking down of one the #1 causes of KB back pain – and how to fix it:

Video Recap

Swinging the kettlebell too close to the ground is one of the main causes of kettlebell low back pain.

To fix it, bring the ‘bell as close to the body as you can as it swings back. The motion is similar to hike passing a football.

Another great cue is to imagine you are throwing the KB through your stomach … and then to get the hips out of the way at the last minute.

Think of it this way – if you were going to pick up a heavy object, you would bring it close to the body as you could. It’a a simple mechanical advantage. Same goes for the kettlebell swing.

 

To sum up, the kettlebell swing is king.  But you gotta do it RIGHT and use perfect form to 1) stay safe and 2) get the most out of the exercise.  Use the tip in this video to eliminate the lower back pain you’re getting from your swings!

– Forest Vance, MS, RKC II

 

The Low Kettlebell Windmill

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The Kettlebell Windmill is a great exercise.  It just looks cool … it’s of those moves that attracts one to KB training in the first place …

BUT … the KB Windmill is also an advanced drill.  It requires a lot of shoulder, hip, and hamstring flexibility/mobility to perform properly.  And the truth is, if you’re just starting out, you probably shouldn’t be doing it – yet.

Today’s post is about a great alternative exercise that I use in my training almost every day – the low kettlebell windmill.

** The low kettlebell windmill can be a key part of your kettlebell fat loss and conditioning plan – IF you know how to program it into your workouts properly.  Click the link below to learn how: == >> Extreme Fat Loss and Conditioning with the Low Kettlebell Windmill 

Watch this video for a quick demo of the exercise – and a few important coaching points:

Video Recap

The kettlebell windmill is a great exercise.  But most folks – especially when just starting out – lack the shoulder, hip, and hamstring flexibility to do it right.  So I always start with the low kettlebell windmill … master it FIRST … and only THEN progress to the full version.

Start with the ‘bell even with the instep of your lead foot.  The feet are going to be turned at about a 45 degree angle.

Note that ALL the movement in this exercise comes from the hip, and not the spine.

Poke the hip out, reach it back behind you as you decend and reach towards your foot.

There’s a straight line from the shoulder to the hip, and the abs are braced tight like you’re doing a plank.

 

In summary, the kettlebell windmill is a great exercise … but if you’re just starting out with KB training, the low windmill variation is a great place to start.

Train hard and talk soon –

Forest

PS – The low kettlebell windmill can be a key part of your kettlebell fat loss and conditioning plan – IF you know how to program it into your workouts properly.  Click this link to learn how:

= > Extreme Fat Loss and Conditioning with the Low Kettlebell Windmill