Category: General

The “Fast 5” Metabolic Kettlebell Workout

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The Fast 5 Metabolic Kettlebell Workout from  Scott Iardella, Level II RKC and CK-FMS

I’m off to Europe for for a little vacation this week … in fact, as you read this article, I’ll probably be somewhere about 30,000 feet over the Atlantic …

BUT – not to worry – I’ve still got a great new kettlebell basics workout coming your way!  My friend and fellow RKC Scott Idarella of StealthBody.com has contributed a guest kettlebell workout post to hold you over … enjoy!

– Forest

——————–

The Fast 5 Metabolic Kettlebell Workout

by Scott Iardella, RKC, Level II and CK-FMS

When I started training with kettlebells, I was blown away with the effectivness of just one simple training tool.  And, I’m still blown away by the sheer power.

That was the hook for me, just one kettlebell and you get a complete, total body strengthening and conditioning program. Who knew it could be this simple?

I said simple. I did not say easy.

In this workout, I’ll share 5 exercises that are outstanding for a complete total body workout in minimal time.

Essentially, this is a powerful, full body program that combines cardiovascular fitness and resistance exercise. You do NOT need to do additional cardio with this program because you are addressing it in the protocol, as you’ll discover.

The way it’s laid out is building up from one exericse to the next and then taking things “down” just a bit (from a cardio standpoint) to finish with the kettlebell press.

Your goal is to perform a few rounds of this program, which is all you’ll need.

You’ll need to know how to perform kettlebell swings, high pulls, snatches, cleans, and presses with good technique before having a go at this program, so please make sure you’ve got a good handle on them.

Choose a kettlebell that you can very comfortably press for 5 reps. That’s the weight you’ll use in this workout.

Before you start, spend 5-10 minutes doing joint mobility or a dymamic warmup. An example would be:

  • kettlebell HALO, 5 each direction.
  • kettlebell arm bar, approximately 1 minute hold each side.
  • ‘mad cats’ for thoracic mobility, 5-10 each direction.
  • bodyweight squats, 20 reps.
  • jumping jacks, 30 reps.

Here’s the workout sequence:

  • double hand kettlebell swings x 20
  • kettlebell high pulls x 10 each
  • kettlebell snatches x 10 each
  • kettlebell cleans x 10 each
  • kettlebell presses x 5 each

How much rest between the exercises? Not much.

Take brief rest periods between the exercises, moving through the round in a circuit-like fashion.

“Shake things out” and keep moving if you need to set the kettelbell down between each exercise. But…keep moving!

This is a metabolic workout, so you’ll be feeling the heart pumping, cardiovascular benefits soon after you begin.

Keep rest time about 1 1/2 to 3 minutes max between rounds.

Perform 3 rounds, and up to 5 if you’re up for it.

Perform all exercises with good form. If you’re technique starts to really deteriorate, it’s time to rest or call it quits.

Time estimate per round is about 5 minutes, if you move through at a “quick” pace, hence the name, the “Fast 5″ Metabolic workout.

This is a short, simple, physically demanding workout.

Remember, you’ve got your kettlebell fundamentals down. Have a good foundation with these exercises before you try it.

Don’t underestimate the power of this workout, it’s a great strengthening and conditioning workout that will leave feeling strong and powerful.

Go to it and enjoy!

——————–

This article and program was written by Scott Iardella, RKC, Level II and CK-FMS.

Scott is a long time fitness expert with 30 years of training experience. He’s a former Physical Therapist with experience in orthopedics and sports medicine. He is also a Certified Strength and Conditioning Specialist (CSCS), Certified Sports Nutritionist (CISSN), and Functional Movement Specialist (CK-FMS).

He writes on topics in kettlebells and nutrition for fat loss, muscle building, and performance. You can learn more at his website, StealthBody.com, where he also hosts the “StealthBody Podcast” in iTunes.

To get more great articles, instructional videos, audio content, and 2 Free Reports, go to StealthBody.com right now to find out more.

Planning Your Kettlebell Workouts – The Basics

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Locating a good KB workout online.  Fighting kettlebell routine boredom.  Not knowing what exercises to do on what days/how to put everything together/etc. …

These are all common issues/problems/frustrations folks have in their kettlebell training efforts.  So in today’s post, I’m going to address these issues and lay out a complete foundation for planning your kettlebell workouts!

Planning Your Kettlebell Workouts – The Basics

First and foremost, you do need to change your kettlebell workouts frequently. This is necessary to, among other things, 1) prevent boredom and 2) keep from adapting/plateauing/etc.

HOWEVER – if you change your workouts TOO much – then you never give yourself a chance to improve. You can’t see if you’re getting better at specific exercises (because you’re doing different ones all the time) and you can’t see if your weights/reps are going up (again, because your exercise choice is so varied, you’ll never really know how you’re improving day-to-day or week-to-week).

And this is a big problem – because we’ve ALL been guilty of switching things up just for variety’s sake just a little too often …

So – here’s the three step KB workout planning approach that’s worked for me and now thousands of my personal training clients:

1) Define exactly what your goals are.

Muscle gain? Fat Loss? Improved performance? Before you pick a program to follow, you have to know exactly where you’re going and your ultimate kettlebell training goal(s).

2) Find a program to follow.

There are lots of decent free kettlebell programs around – a great starting point is here, right on this blog. Search the archives, or just take a look at this page to get started:   Free Kettlebell Routines on KettlebellBasics.net

**You could also go the paid route and invest in a resource like I have listed on this page:  Forest’s kettlebell programs and products.  Main difference being that my paid programs are much more complete than the free ones … explanation/video of individual exercises, theory behind how the workouts are designed, how everything fits together, etc.  

The choice of which solution fits best for your specific situation/available research time/etc. is yours … main point being to pick a solid program and STICK WITH IT!!**

3) Follow the program ’till it stops working – THEN switch it up.

Follow the routine you’ve picked for your specific goals ’till it stops working and you hit a plateau.  For most folks, this ends up being about four to six weeks – a reasonable time frame to improve at specific exercises, bump up your weights and reps, etc.

Then you re-asses, set some new goals, rinse and repeat! 🙂

In conclusion, planning your kettlebell workouts is something a lot of folks have a tough time with.  Not knowing exactly how to put things together, getting bored with the same exercises, and a host of other issues make planning your kettlebell workouts tough.  So, when it comes time to plan your next kettlebell workout routine, just follow the three step process outlined in this post, and you’ll be well on your way to reaching your ultimate kettlebell fitness goals!

That’s it for today –

Forest Vance, RKC II

PS – Getting the KettlebellBasics.net newsletter? You’ll get two free gifts – my Kettlebell Rx video and my Beginners Guide to Kettlebell Training – as my way of saying thanks when you sign up.  Just drop your name and best email address into the box at the upper right of the page to do so now!

Kettlebell Training – Where to Start

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

New to kettlebell training?

Intrigued by the dynamic, often ballistic KB movements that work the entire body and include elements of both strength and cardio – but not quite sure where to start?

This article is for you.  It may seem simple on first read – but don’t let that fool you.  Follow this simple plan and you’ll be well on your way to reaching your ultimate fitness goals with kettlebell training …

Kettlebell Basics – Where to Start

1. Get kettlebell(s)

Make sure you’re getting the right size and selection of KB’s for your specific goals, starting fitness level, etc.  It’s very important that you choose the right KB to start – and the process might not be as straight-forward as you think.

I shot a video on this exact topic a few months back – check it out by clicking the link below to help you make your decision:

What Size Kettlebell to Use

 

2. Learn the basic exercises

Kettlebell training is more like learning a new sport skill than an exercise routine in many ways.  A kettlebell swing is FAR more technical that, say, a bicep curl or push up.  And the more advanced moves all hinge on two basics in the HardStyle system – so you MUST get a grasp on them first …

The two basic HardStyle kettlebell exercises are the swing and the Turkish get up.  Spend time learning them.  Practice them.  Get someone who knows what to look for to check out your form.  Master them.  And have the discipline to do so before you move on to more advanced exercises.

This article will teach you the basics of the Swing and the Turkish Get Up.  It includes both video instruction and a sample workout incorporating the two moves:

The Best Kettlebell Exercises For Beginners

 

3. Next Steps

Once you’ve “earned the right” to move on to more advanced kettlebell training moves (by mastering the Swing and Get Up!), you can learn the clean and press and the snatch.

This article will teach you the next movements in your progression:

The Best Kettlebell Exercises For Beginners (revisited)

 

In summary, learning the basics of kettlebell training is simple – but not easy.  It takes patience and mental discipline to stick with the basics and master them before moving on to more interesting and exotic movements.  But trust me – you’ll be glad you did in the end.

Train hard, and talk soon –

Forest Vance, RKC II

PS – If you like hard copy (vs. digital) books and DVD’s, I have a great special for you this weekend … we’re holding this one at my Sacramento training studio, and have decided to pass the opportunity for savings online.  It’s a somewhat unique chance to get in-hand, PHYSICAL copies of a few different products of mine at a great price … check it out here:

2012 FVT Summer Clearance Sale

Extreme Kettlebell Fat Loss Workout

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Just posted up a video preview of my new 21 Fat Burning Kettlebell Workouts program on the main page, thought you might want to check it out …

Quick warning, though: this workout is supposed to be performed AFTER four weeks on the program … you would have ideally built up a nice base of cardio conditioning before attempting it … in other words, it’s hard 🙂

Click the link below to check it out now (you’ll need to scroll down the page a bit to see the video):

=== >> Kettlebell-Circuits.com

Thanks, and talk soon –

Forest Vance, Certified Level II Russian Kettlebell Challenge Instructor and Certified Fitness Nutrition Coach

Extreme Kettlebell Fat Loss – Contest Winners + Special Offer (3 days only)

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Huge thanks to everyone who entered the Extreme Kettlebell Fat Loss give-away contest.  There were so many great entries, and I’ll be working hard over the coming weeks and months to provide solutions to your workout and diet frustrations …

We did a random drawing to pick the winners – congrats to Dan and Aparne!  Keep an eye out, I’ll be sending you both info on how to grab your free copies of the program shortly.

Now, if you didn’t win, no worries … Extreme Kettlebell Fat Loss is now available, and we’re holding a special promotion to kick things off.  You’ll save $10 on your purchase of the full program if you grab your copy before 11:59 pm PST, May 31st, 2012.  That gives you just over two days to take advantage of this awesome deal … click the link below for more details and to order:

=== >> Extreme Kettlebell Fat Loss

Thanks, and talk soon –

Forest Vance, Level II Certified Russian Kettlebell Instructor, Certified Fitness Nutrition Coach

Win A Free Copy of Extreme Kettlebell Fat Loss

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Extreme Kettlebell Fat Loss is coming very soon … and you can win a free copy!

Extreme Kettlebell Fat Loss consists of two components:

1. 21 Fat Burning Kettlebell Cardio Workouts

A workout manual and video series detailing 21 extreme kettlebell cardio workouts. Not for the faint of heart – but if rapid fat loss and extreme cardio conditioning are what you’re after, you’ll love this one …

2. 5 Minute Fat Loss

A manual, video series, and audio program  … walking you through step-by-step how to plan your meals and shed belly fat … 5 minutes at a time!  No meal in this program takes more than 5 minutes to make … and things like planning your days of fat loss eating and making your grocery list will take even less time, because they’re all done for you and included …

So – as an gesture of appreciation to readers of this blog – I’m giving away two free copies of the program.  All you have to do to enter to win is leave a comment on this post detailing your number one problem or frustration that’s keeping you from reaching your fitness goal(s).  I’ll have my assistant go through and pick the best two comments so the contest is as fair as possible.  And all I’ll ask for is a little feedback from the winners after they’ve read through the program, watched the videos and tried the workouts themselves.

One catch though – the contest ends 11:59 pm Pacific Time, Monday, May 28th.  So you gotta act quick!  Leave a comment below to get entered to win … and keep an eye on your e-mail inbox to get first word of EKFL’s official release!

The REAL TRUTH About Buying A Kettlebell

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Are you currently looking to purchase a kettlebell?

Are you trying to find a ‘bell at the lowest possible price AND the best possible quality?

In today’s post, I’ll reveal the REAL TRUTH about buying a kettlebell … and answer these common kettlebell purchase questions.

See, when I started casually training with kettlebells about five years ago, I didn’t have a clue of what kettlebell brand was the best.  My first kettlebell purchase was – quite embarassingly – a plastic-coated ‘bell from the local super store. The ‘bell was way too light – I had no idea of what size I needed and figured I’d just start with a small one because it was cheap 🙂 – and after a few months of heavy use, the plastic actually started to wear off and the handle started to chip.  Bad first purchase – but live and learn …

(I also didn’t know what the heck I was doing in terms of training techique, but that’s a story for another day …)

The next set of KBs I picked up were significantly better in quality. I’ve had this set for the last five years, still train with them today, and they’re perfectly fine for basic kettlebell use.

Then, at the June ’09 RKC, I trained with a Dragon Door ‘bell for the first time – and could immediately tell the difference.  I still remember doing the 100 rep snatch test and thinking “gosh, this is a little easier than doing this with the ‘bells I have back home” …

The DD ‘bells are balanced better, have a much smoother handle, and have a great quality feel.  HOWEVER – they are a bit more costly that a lot of other brands out there – and whether you really need to invest in them depends on your ultimate training goals …

Here’s the real truth about buying a kettlebell:  if you’re just doing some basic two hand swings and TGU’s, and you won’t be using your ‘bell more than two or three times per week, then you can probably get away with a basic brand and save a few bucks.  On the other hand, if you’re going to be doing more intermediate-to-advanced moves like cleans and snatches … and if you’re going to be using your ‘bell more frequently … you may want to consider going with a high quality KB brand like Dragon Door.

I AM an RKC instructor.  I’m probably biased – I have no problem letting you know this 🙂  And there are lots of kettlebell brands out there I haven’t used.  But my main point of this article is that training with quality kettlebells is important if you’re going to be serious about it – whatever brand you ultimately choose. And I can vouch first hand for the fact that Dragon Door ‘bells are an excellent, reliable, proven, and 365-day-satisfaction-guaranteed(!) choice.

Find out more about Dragon Door kettlebells by clicking here:

=== >> Dragon Door KBs

Law Enforcement Fitness Training – With Kettlebells

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Law enforcement fitness training - with kettlebells!

If you’re reading this blog, I assume you’re not doing what most police/law enforcement/criminal justice types probably are: long, slow distance runs, a typcial bodybuilding-style weight training routine, or a combination of both.

And if you’re stuck in the 90’s and are still training this way, here’s why you need to stop: LSD cardio and/or bodybuilding-style weight training does very little to prepare you for your line of work.  Law enforcement fitness training, at the most basic level, should be based around preparing for short, intense encounters where your very survival may depend on quickly controlling a confrontation.

You should know full well that a seated chest press machine – or even a slow jog – is nothing like this type of activity.  What we’re after are high-intensity, functional-style workouts that get us better at the specific tasks/activities/etc. we’ll be facing in real life.  And this makes kettlebells a great tool for the job!

In this article, I’m going to address specific needs of law enforcement fitness training. I’ll explain exactly why kettlebells are a great tool for meeting/improving these needs. And I’ll give you a sample law enforcement fitness training kettlebell workout!

Law enforcement fitness training – specific needs

People who are in the field of law enforcement need to be in great physical shape not only because of their health, but also their safety.

One key to this is being able to have a strong grip and forearm strength in order to survive in the field, whether it be dealing with someone who isn’t cooperating or the need to catch a suspect who has jumped over a fence. In addition, officers must have strength and endurance in terms of running so that they have the capability to physically sustain a high speed pace in the case of a chase.

Why kettlebells are the perfect tool

Kettlebells provide a functional form of training that carries over into the daily lives of law enforcement. They allow a person to strengthen their grip through a variety of exercises, which will not only help to apprehend a suspect, but also provide strength in operating weaponry with quickness and safety. Kettlebells engage the posterior chain, which enables people who are training to become more powerful runners with increased endurance.

Because of these benefits and the small amount of time required to get an intense workout with kettlebells, training officers have begun to incorporate them into their regimen to help improve the fitness of their recruits in the little time they have to train them. As opposed to going on long runs and going into the weight room to lift, they now require shorter runs and then a kettlebell workout, followed by firearm training. This has proven to be more applicable to the field work required of the officers.

Law enforcement fitness training kettlebell workout

Here’s a workout that incorporates all the needs and elements I’ve discussed in this article:

Warm up

Workout

  • 3 Turkish get ups each side, adding weight each rep – for example, do one rep with no added weight (‘naked’), one rep with a 12k ‘bell, and one rep with a 20k ‘bell on each side
  • light .5 mile jog (easy warm up pace)
  • 100 kettlebell swings total (two hand, one hand, or hand-to-hand) – any combination, just finish all 100 before moving on to the next exercise
  • medium-intensity .5 mile jog (getting hard, but not going all out)
  • 20 burpee pull ups (do a burpee. Step forward to the pull up bar, hop up and do a pull up. That’s one rep.)
  • hard .5 mile run (go hard!  Finish strong and give it all you’ve got.)
  • three 100 yard farmer’s walk carries (grab two heavy kb’s. Walk with ’em ’till your grip gives out.  Pick a weight that allows you to walk about 100 yards.)

Cool down

  • Static stretch of tight muscle groups

In conclusion, kettlebells are a great tool for law enforcement fitness training.  Folks involved in this line of work have some very specific fitness needs, including strength, endurance, and grip/forearm strength.  Kettlebells very effectively and efficiently help one train for all of these qualities.

Thanks for reading and and talk soon –

Forest Vance, RKC II

PS – If you liked this kettlebell workout, you’ll LOVE my free kettlebell email newsletter … plus, when you sign up, you’ll get a copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email into the box at the upper right of the page to sign up now.

Lifetime Kettlebell Fitness 3 Day Sale (KB’s for beginners, older people)

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If you’ve tried other kettlebell workout plans and found they just weren’t right for you …

If you’re a beginner kettlebell enthusiast and want a program that teaches you how to both how to train with them the right way and outlines a step-by-step plan to learn the basics …

If you’re an older person looking for a kettlebell program designed with your specific goals in mind …

This kettlebell workout plan is designed SPECIFICALLY for you.

Lifetime Kettlebell Fitness is based around two main concepts – 1) strengthing weak areas, addressing flexiblity/muscle imbalances, and attacking problems before they start and 2) focusing on perfect form with the basic kettlebell exercises.

I’ve been working tirelessly on this program for weeks (it’s been in planning stages for months) … and it’s finally done!  So to celebrate, I’m holding a three day weekend sale – order a copy before Sunday, January 29th at 11:59 pm and you’ll get a free copy of my Best Fat Loss Meal Plan (a $17 value)!  Click below for all the details and to grab yours now:

Lifetime Kettlebell Fitness

Kettlebells For Seniors (part 2)

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In part one of this “Kettlebell for Seniors” series, I outlined the benefits of kettlebell training for seniors and provided a sample KB workout …

(For the record, I also mentioned that I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now :))

I still get emails almost daily, though, with questions about exercise progressions/regressions, modifications, technique pointers, etc. for this specific demographic … so I thought I’d put together a  list of the top 10 articles/videos/etc. on KettlebellBasics.net for seniors:

1. The Kettlebell Swing 

The most basic of HardStyle kettlebell moves – I start all of my kettlebell training clients, no matter their starting fitness level or goals, with some kind of variation of the swing.

2. The Turkish Get Up

Along with the swing, the TGU completes the core duo of HardStyle kettlebell moves.  This post includes a video showing the 1/2 get up as well … a valuable variation of the exercise when you’re just getting started.

3. A Beginner Kettlebell Workout 

Simple yet tough workout that incorporates the swing and TGU.

4. My Kettlebell Story

My personal story about how I got into kettlebell training, and how you can learn from the mistakes I made when starting out.

5. How To Select The Right Size Kettlebell

How to figure out the proper size kettlebell to start with.

6. The Kettlebell Squat 

The next kettlebell exercise you should learn after the swing and TGU.

7. Troubleshooting the Turkish Get Up 

A great post about common problems – and fixes – folks experience with the Turkish get up.

8. Perfecting Your Kettlebell Swing 

A post that breaks down your kettlebell swing form further, covers some common mistakes and how to fix them.

9. Kettlebell Workout For Seniors 

Part one of this series that details a kettlebell workout specifically designed for seniors.

10. Two Easy Exercise Mods For KB Beginners 

Examples of two exercise modifications/regressions for kettlebell beginners – with video.

In conclusion, there are some special considerations older people should keep in mind when training with kettlebells.  This post points you towards the best information on this blog on the topic of kettlebell training for seniors.

That’s it for now – have a great week!

Forest Vance, RKC II

PS – Stay tuned for more details about a complete kettlebell workout program I have coming very soon designed specifically for seniors … and make sure to sign up for my email list if you haven’t yet to get first news of when it’ll be available!