STOP doing “American” swings (WHY, and what to do instead)

On March 29, 2018March 29, 2018 By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, VideosLeave a comment

If you missed it – I opened up the video QnA this week to ALL fans of my KB Basics FB page.

It was a great one! – we went for ~20 mins, and covered topics such as:

– why you probably should NOT be doing overhead swings – and what to do instead
– advanced grip tips on the clean and snatch
– advanced rack position tips

And more.

Check it out below:

Hope it helps, to your success! –

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

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++ Attention kettlebell fans! ++

We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

We run several of these online Challenges each year, and the participants get incredible results.

This is my personal invite to YOU to apply for our upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!

http://bit.ly/28daykb

Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:

http://bit.ly/28daykb

KB Shred – 28 Day Challenge

On March 27, 2018 By adminIn GeneralLeave a comment

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

We run several of these online Challenges each year, and the participants get incredible results.

And this is my personal invite to YOU, to apply for the Spring 2018 28 Day KB Shred Challenge!

http://bit.ly/28daykb

Now this Challenge is NOT for everyone.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:

http://bit.ly/28daykb

– Forest and the FVT Team

quick favor?

On March 26, 2018March 26, 2018 By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and TricksLeave a comment

Hello!

Happy Monday to you

So, because we are opening up the application period tomorrow, March 27th, for the April 2018 28 Day Kettlebell Shred Challenge …

And in these Challenges, I hop on a live video every week, to answer questions, go over KB technique tips specific to the workouts we are doing in the current programming, etc …

I have decided, for this week, to do a live video QnA for EVERYONE on both my KB newsletter list, and that are fans of my KB Basics FB page.

And I was wondering, can I get your help with this?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training technique.

Maybe the KB is whacking you in the wrist when you do your cleans. Maybe you want to incorporate Turkish get ups into your routine, but you are getting stuck at a specific place in the movement. Maybe your lower back is bothering you when you do KB swings. Etc etc etc.

I will be on the live video for about 20 minutes TOMORROW, Tuesday, March 27th at 1030am PST. And I will answer the questions that come up the most in the comments of the of the post at the top of my KB Basics FB page.

You can hop on live, and you’ll also be able to watch the replay.

Cool?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training techinque.

Thanks in advance –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
http://facebook.com/kettlebellbasics

PS – We will be accepting applications for the April 2018 28 Day KB Shred Challenge starting tomorrow, Tuesday, March 27th, 2018 – stay tuned.

[trainers + coaches] 48+ NEW “Hybrid KB Training” Workouts

On March 13, 2018 By adminIn Basic Kettlebell Drills, General, Kettlebell WorkoutsLeave a comment

Get instant access to a proven training system that will get serious results for your clients at the link below:

48+ NEW “Hybrid KB Training” Workouts

These are the actual workout programs I use at my training studios and with my online coaching clients.

You can literally take any one of these programs, start running it with your clients TODAY … improve their results, get them telling all of their friends, and boost your bottom line:

48+ NEW “Hybrid KB Training” Workouts

But, the program is on sale at 50% for this week only … so get it NOW if you want the best deal.

To your success! –

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

[video] Extreme KB Conditioning – 28 Day Challenge

On March 1, 2018March 1, 2018 By adminIn General, Kettlebell Workouts, VideosLeave a comment

The Extreme KB Conditioning – 28 Day Challenge kicks off this coming Monday, March 5th!

Watch this quick video for details and how to sign up. Registration link (and Challenge details in WRITTEN form) at the link below:

http://bit.ly/extremekb28day

(it’s posted on Facebook, but you should be able to watch at the link below, even if you don’t have a FB account):

https://www.facebook.com/KettlebellBasics/videos/1904578989616548/

Thanks for watching, and hope you can join us!

– Forest Vance, KettlebellBasics (Facebook), ForestVance.com

PS – Here’s the link to register for the Challenge again, just in case you missed it:

http://bit.ly/extremekb28day

IMO – why you haven’t gotten results

On January 28, 2018January 28, 2018 By adminIn General, Tips and TricksLeave a comment

I talk personally with people every single day who are looking to:

– Start a new fitness program
– Lose fat
– Gain muscle
– Improve overall health

Some are currently doing some kind of workouts, some are just getting back into things …

… but ultimately, one way or the other, they aren’t getting the results they want … otherwise they wouldn’t be seeking my help! 🙂

Now, more than ever, there is an ABUNDANCE of information every topic you can think of readily available. Including health and fitness. So lack of information is NOT the issue.

I think that:

1 – Having a strong reason WHY you want to make changes (a lot of people never really think about it. The questionnaire for the 28 Day Kettlebell Body Revival Challenge we have kicking off Monday, February 5th is intended to make you get really clear on this. I suggest if you are even remotely interested, you take this time to fill it out, even if for this reason alone => http://bit.ly/kbbodyrevival2)

2 – Having a plan that is SPECIFIC to those goals (with so much information out there, it can be tough to know WHAT to implement, and what not to! – that’s why you need professional advice and help)

3 – Having accountability and a strong social support network to KEEP you on track and to help you KEEP working, ’till you get where you want to go (this is built in to a program like the 28 Day Kettlebell Body Revival Challenge)

IMO, these are the big 3 reasons why people don’t end up getting the results they are looking for.

So advice for today is, if you want to reach your goals, get these three things in order.

This is simple, yet highly powerful.

Put it into action, and I think you will be surprised at the results!

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

PS – Apply for the upcoming 28 Day Kettlebell Body Revival Challenge here:

http://bit.ly/kbbodyrevival2

PPS – I just got back from a GREAT day at the Perform Better one day event in San Francisco.

We heard from Lee Burton on the importance of client screening for best results … from Charlie Weingroff on some revolutionary concepts in energy system training … from Martin Rooney on how to inspire your clients with both heart AND smarts … and from Todd Durkin CONTAGIASM! …

… maybe I’ll do a future post with some more detailed take-aways from the event.

But I honestly think the biggest take-away was what I touched on in today’s article! – that there are actually MANY valid approaches that work GREAT, but that it’s about having that strong reason why, having an intelligent plan to get there, and having the support to keep going, that gets you results in the end.

Apply for the upcoming 28 Day Kettlebell Body Revival Challenge here:

http://bit.ly/kbbodyrevival2

What is “Anabolic Stretching”? (part 2 – advanced tips)

On December 13, 2017December 13, 2017 By adminIn Basic Kettlebell Drills, GeneralLeave a comment

Confession – I do not like stretching.

Yet, it’s a necessary component to perform and look your best.

But the problem is – because I think a lot of guys feel the same way that I do 😉 – it gets brushed off.

What if I told you that stretching – specifically ANABOLIC stretching – can dramatically speed up muscle growth, strength, and recovery?

THEN would you be interested in taking the time to do it?

Peter Tzemis goes into the science behind the program, the long list of benefits, etc in the full program … but for now, I just want to express to you 1) the IMPORTANCE of stretching if you want to get great results, and 2) share another stretching sequence from the program, like I said I would yesterday.

What IS Anabolic Stretching

We went over this concept in yesterday’s article – but I’ll do a quick recap.

In a nutshell, the idea behind the method is to hold a moderate weight in the fully stretched position of an exercise – hanging at the bottom of a pull up from a bar, for example – for anywhere from 30 to 60 seconds.

So you would lower the weight (or your bodyweight in the pull up example), slowly, until you reach a position where the target muscle is stretched.

When you reach that position, hold it. Fatigue will cause a deeper stretch.

Aim for a total time of 3-5 minutes, broken into sets of 30-60 seconds each, under load.covered what is actually is, and a simple example routine of how to do it.

Now that is the basic, or “beginner” way to do Anabolic Stretching. If you are going to give it a try, this is how you would get started.

If you want to take it to the next level, you can try the “advanced” version:

Anabolic Stretching – Advanced

First, do a set to failure in an ultra-high rep range (15+ reps).

Then immediately after, let the weight stretch that pumped muscle for 30-60 seconds, or until you can no longer tolerate the pain.

You MUST take your set to absolute failure before you execute the anabolic stretch. This means that you can’t complete another rep.

ALSO – be sure to clean form and proper technique. You will be tired but make sure you do not to compensate your joint positioning during the stretch phase. Especially with weight, this could put you in a position for injury.

Drop the weights if form starts to go. If need be, you could even lower the weights used for the stretch.

Hold the stretch for as long as possible.

Sample ADVANCED Anabolic Stretching Protocol – BACK

— do 8+ Pull ups with or without weight
— on the last rep, do NOT let go of the bar – hold at bottom position as long as possible
— rest 2-3 mins; repeat for 2-3 sets total

The full Anabolic Stretching program gives you detailed backgroud on the method, the science behind it, beginner, intermediate, and advanced protcols for each body part, and lots of bonus materials.

It’s 9 bux this week – WELL worth picking up if you want to experiment with adding this method into your routine:

Anabolic Stretching

I hope that today’s article has got you fired up to try incorporating Anabolic Stretching into your routine.

I think that when you see the results, there will be no turning back.

To your success –

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

What is “Anabolic Stretching”? (part 1)

On December 12, 2017December 12, 2017 By adminIn GeneralLeave a comment

Yesterday we talked aoubut a method called Anabolic Stretching, that olympic gymnasts use to get their jaw dropping physiques, combined with superhuman strength, size, and flexibility.

It is the perfect compliment to your kettlebell workouts, to help you get better and faster results.

Well today, I wanted to follow up with some details on what Anabolic Stretching actually IS.

Now I will say – if you truly want to try this method and benefit the most from it, I recommend you pick up a copy of the full program, here …

But in a nutshell, the idea is to hold a moderate weight in the fully stretched position of an exercise for anywhere from 30 to 60 seconds.

So you would lower the weight, slowly, until you reach a position where the target muscle is stretched.

When you reach that position, hold it. Fatigue will cause a deeper stretch.

Aim for a total time of 3-5 minutes, broken into sets of 30-60 seconds each, under load.

Here is example of the Anabolic Stretching method, done for the muscles in the back:

— stretch = Hang From Pull Up Bar Wide Grip (Weighted Optional)
— hold = 30-60s
— rest = 30-60s
— sets = 3-5

Now again, this is a very simple example. The full program gives you detailed backgroud on the method, the science behind it, beginner, intermediate, and advanced protcols for each body part, and lots of bonus materials.

It’s 9 bux this week – WELL worth picking up if you want to experiment with adding this method into your routine:

Anabolic Stretching program

Well there you have some details on what Anabolic Stretching is, how it works, and a simple sample protocol.

I’ll be back with more info on the method and another sample protocol soon.

Keep training hard! –

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

Best Stretch for Tight Hips?

On November 11, 2017November 11, 2017 By adminIn General, Tips and TricksLeave a comment

Kettlebell lifting, and other hard training, can lead to tight hips.

Spend the day sitting, and the problem quickly becomes worse.

Enter the “Couch Stretch”.

Dr. Kelly Starrett invented – or at least recently popularized – this awesome move.

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! 🙂

THE COUCH STRETCH

– Start by standing in front of a couch
– Put your back knee on the couch and keep your front leg on the ground
– Put your back foot up against the back of the couch
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

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

PS – For tight hips, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes