Top 10 KettlebellBasics.net Posts Of 2010

On January 13, 2011January 15, 2011 By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

Hope your 2011 is off to great start!

First, I’d like to say thanks for making 2010 a great year! This blog has grown by leaps and bounds – and it’s because of you that I’m continually motivated to post weekly workouts, videos, and training tips.

This post is simply a list of the 10 most popular posts of 2010 … if you’ve read them already, they’re worth revisiting … if you haven’t, set aside an hour or two and check ’em out! I’d be shocked if, in your review, you couldn’t take at away at least one new thing to improve your training from this list.

So, without further ado, here are the top 10 KettlebellBasics.net posts of 2010:

10. Kettlebells – The Perfect Extreme Cardio Tool

Details how you can use kettlebells for ‘extreme cardio’ … complete with two sample workouts

9. Kettlebell Basics Combo #1

First post in a series of ‘kettlebell combo’ workout videos … this one combines the One Arm Swing, One Arm Squat to Overhead Press and One Arm Snatch

8. Kettlebell Videos

Compilation of all the video posts on this blog to date (post was recently updated since original posting)

7. How To Do A Turkish Get Up

Post detailing how to do the Turkish Get Up kettlebell exericse (includes video)

6. Kettlebell and Bodyweight 300 Workout

How to do my kettlebell and bodyweight 300 workout (also includes video)

5. A ‘Big Five’ Kettlebell Circuit Workout

Kettlebell circuit workout that incorporates the ‘big five’ kettlebell moves

4. Kettlebell Exercises

A list of all posts that explain how to do kettlebell exercises

3. A Beginner Kettlebell Workout

A great kettlebell workout for beginners

2. KettlebellBasics.net Quick Start Guide

Shameless plug? Maybe … but hey, it was the #2 most viewed page on the blog 🙂

Note: I also have a more recently released, so far very popular workout program in the Kettlebell Basics Swing Manual … check it out if you’re looking for a specific, directed 12 week program to get you started the right way with kettlebell training

1. Kettlebell Routines

Here, you can find all the kettlebell routines I’ve posted on the blog since I started it (almost 100 posts!) listed in once place (this one’s been recently updated as well)

Enjoy … and I hope you get a ton of value from this post! I’d love to hear your thoughts, questions, comments, etc. in the comment section below – ’till next time

Forest

P.S. If you haven’t signed up for my weekly newsletter, make sure to do so now … you’ll get a free copy of my Beginner’s Guide to Kettlebell Training when you do so! Just drop your name in the box at the upper right hand corner of the page.

How To Get Maximum (Kettlebell) Results In Minimum Time

On January 6, 2011January 17, 2012 By adminIn General, Tips and Tricks5 Comments

Are you getting all you can out of your kettlebell training time?

Here’s a sad fact I’ve discovered over the years I’ve spent working with hundreds (if not thousands) of personal training clients:

Most folks have no long term plan for their kettlebell training. They have no specific plan, no concrete goals … and so end up not getting the results they should!!

I recently signed up for the RKC II this coming July … and this fact really struck me as I sat down and mapped out a plan for the next six months to get ready …

Having specific goals you’re working towards with your training program is so important. And having a specific plan to reach those goals is the difference between getting so-so, mediocre, average results – and getting results you never thought possible!!

So I’m going to make this super easy for you: Here’s a kettlebell goal setting ‘action plan’ to get you started – now – on working towards some specific goals with your kettlebell workouts:

1. Start by writing down your fitness goals. Why are you training with kettlebells? To lose fat? To gain muscle? To get in better shape? To improve sports performance?

2. Now, figure out exactly what you’re going to do to get to those goals. (Hint: Don’t just hop on the internet and find a workout for the day – because I know that’s what you’re more than likely doing now 🙂 )

Have a planned workout system to help you reach your goals. There are some free workout plans right here on this blog – just click on the ‘Kettlebell Routines’ link in the sidebar for a bunch of ’em. You could also opt for a more structured routine – like the 10 week program in the 10×10 Kettlebell Solution.

Whichever route you take to formulate your plan, the main idea is that you’re working towards a specific goal, and all the workouts you’re doing are progressively getting you closer to it.

One more thing: You’ll want to record your workouts and progress. What I do for all my kettlebell training clients is keep a folder with their info in it; I take their weight, body fat, and important circumference measurements every month; and I write down every workout we do so we can strive to get better every time. Whatever system you use is fine; just make sure you’re keeping track so you can know where you’re at and get better.

In conclusion, he who fails to plan, plans to fail! Having a goal you’re working towards with your kettlebell training and a specific plan to get there will dramatically improve your results. Keep training hard and train smart!!

Forest

P.S. Have you signed up for my weekly kettlebell training newsletter? You’ll get a free Beginner’s Guide to Kettlebell Training when you sign up – just drop your name and email into the box at the upper right of the page.

Me? Get My Kettlebell Certification?

On December 9, 2010December 9, 2010 By adminIn General, Product ReviewsLeave a comment

While you might have considered getting your kettlebell certification, I know most of you just want to learn how to use KB’s to most effectively and safely burn fat, build lean muscle, and get into great shape. However, there is a case to be made for getting kettlebell certified – whether you plan on teaching others someday or not. Here are four great reasons why you should seriously think about it:

1. Keeps you fresh on all the latest tricks and techniques

I just signed up for the level two RKC certification this coming July … and while I personally train with kettlebells myself and teach others how to use them almost every day of my life, I know that there are new developments in the RKC system that make it well worth it to go back every couple of years. It will help improve the quality of instruction I deliver to my clients as well as my own personal fitness.

2. The physical challenge

When I completed the level one RKC cert, I was surprised at the physical difficulty – no other personal training certs that I’ve done have anywhere near the physical component that the RKC does. And I think that’s a great thing – you gotta walk the walk if you’re gonna talk the talk! Each day was easily physically as hard as a three-workout day of (American) football training camp.

But if your goal is personal fitness, a physical challenge like this is awesome – and I think 99.9% of folks couldn’t do it by themselves. So this is another great reason to think about signing up.

3. Being around like-minded individuals

Whether or not you plan on teaching others how to train with kettlebells, there’s nothing like being around other like-minded folks when it comes to something you’re passionate about. Kettlebell enthusiasts are a unique breed 🙂 And I think just this, and the connections you end up making, are well worth getting your kettlebell certification.

4. It’s cheaper than personal training

If you’re looking to learn the ins and outs of KB training, it’s actually cheaper and more time efficient to get, say, the new HKC cert than it is to get an equivilent amount of one-on-one training from an RKC (and that’s providing you can even find one in your area). Plus,you’re getting instruction from multiple world-class kettlebell instructors all at the same time!

So there you have four reasons why you should consider getting kettlebell certified. I think there’s a lot of value in getting your cert whether you’re looking to teach others or just doing it for some or all of the personal reasons listed above. Who knows – your passion may even turn into a career!

Train hard, train smart and good luck –

Forest

P.S. The HKC is a great starting point for a kettlebell certification – it takes only one day, they’re held in locations all over the world, and the experience is simply unmatched. Click the link below to learn more about it and see if one is being offered in your area soon (and look out for that early registration discount when you head over! 🙂

Kettlebell Basics Swing Manual Special is LIVE! 2 Day Blowout Sale!

On November 29, 2010November 29, 2010 By adminIn GeneralLeave a comment

Special announcement today:

I’m excited to announce that the Kettlebell Basics Swing Manual two-day special is now LIVE!

My brand new program teaches you everything you need to know about using the HardStyle Kettlebell Swing for rapid fat loss and extreme conditioning – it’s got super detailed info on how to do the Swing, fixes to common problems, a 12 week Swing workout plan to take you from kettlebell ‘newb’ to a ninja Swing master, and much more! It also includes a rapid fat loss meal planning guide, my Secrets of Functional Flexibility guide, and ‘Kick A@@ Travel Workouts’ as a special bonus.

And, for the next two days (until Tuesday night at 11:59 pm PST), you’ll get three additional free bonuses with your order – click the link below for more info:

Kettlebell Swings For Fat Loss

Enjoy the rest of your weekend!

Forest

Thanksgiving Kettlebell and Body Weight Smoker

On November 25, 2010November 25, 2010 By adminIn General, Kettlebell WorkoutsLeave a comment

I’m not going to lie: I like to eat a good Thanksgiving meal. I plan ahead, get my diet dialed for the rest of the week – and enjoy myself on Thanksgiving Day.

However, an extra workout on Thanksgiving morning never hurts to get yourself going (and to feel a little less guilty 🙂 ) Here’s a quick kettlebell and body weight circuit you can do before Thursday’s big meal (or any other time of year when you want to burn some calories and fire up your metabolism):

Start with a dynamic warm up/joint mobility/technique work for 5 minutes.
Do five sets of 20 kettlebell Swings. Pick a weight that challenges you, but don’t go to failure. Rest about 30 seconds between each set.
Follow the Swings with a circuit of 15 Push Ups, 15 Walking Lunges, and max rep Pull Ups. Complete this body weight circuit three times as fast as possible.
Static stretch for about 5 minutes to finish.

Happy Thanksgiving to you!!

P.S. By the way, this is a (abbreviated) sample workout from my new Kettlebell Basics Swing Manual:

book And it’s almost available to the public! I’ll cover the ins and outs and all the technique details of the HardStyle kettlebell Swing, common Swing mistakes and how to fix them, a complete 12 week workout plan (using just Swings and basic body weight moves) to take you from a total kettlebell ‘newb’ to a master of the Swing, and much more. Make sure to sign up for the Kettlebell Basics newsletter if you haven’t already to get special notice as soon as it’s done! Just drop your name and email into the box at the upper right of the page –

5 Christmas Gift Ideas For Kettlebell Aficionados

On November 11, 2010November 11, 2010 By adminIn General, Product Reviews, Tips and TricksLeave a comment

Since you’re reading this blog, you’re more than likely a kettlebell aficionado yourself – and odds are you have one or more folks on your Christmas list that might want some kettlebell-related gear, too. Here are five gift ideas to get you thinking:

1. Vibram Five Fingers

These crazy-looking shoes are all the rage in the kettlebell community; they’re the closest thing you’ll get to bare feet without losing your shoes all together. Learn more by clicking the link below:

Vibram Five Fingers KSO – Men’s

2. In-person Kettlebell Instruction

As I’ve mentioned numberous times on this blog, no amount of instructional articles, videos, books, or DVD’s can replace in-person instruction when it comes to kettlebell training. Look up your local RKC and purchase some training sessions as a gift to get your kettlebell aficionado going on the right foot – or to perfect their technique.

3. Kettlebell Certification

If your kettlebell-lover is training religously with kettlebells and wants to take things to the next level, getting their kettlebell certification is the logical next step.

There’s the one-day, less-prep-required-but-still-tough HKC:

And the three-day, 10-hours-per-day-ultimate-challenge RKC:

4. Kettlebell Instructional Courses – Books, DVD’s, etc.

Any training program gets stale after four to six weeks and stops working. So whether you’re looking to learn how to use kettlebells for the first time or if you’re a seasoned vet and looking for a new challenge, kettlebell books, DVD’s and instructional courses are always a good bet.

Two of the best:

Enter The Kettlebell! Strength Secret of The Soviet Supermen

And of course, my KettlebellBasics.net Quick Start Guide 🙂 A great last-minute gift, by the way, because it’s delivered instantly:

KettlebellBasics.net Quick Start Guide

5. Kettlebells

This one’s a no-brainer 🙂 But even if one already has kettlebells to train with, odds are they could use a heavier ‘bell, two of the same weight, etc.

So there you have five Christmas gift ideas for the kettlebell lover in your life. Give them what they really want this year – and don’t be like me and wait ’till the last minute to do your Christmas shopping 🙂

Lower Back Pain During The Kettlebell Swing – Causes And Fixes

On November 4, 2010February 3, 2012 By adminIn Basic Kettlebell Drills, General, Tips and Tricks5 Comments

The Kettlebell Swing is one of the best exercises in the world for whole-body conditioning. However, it’s also very technical – there are a whole lot more moving parts to the Swing than, say, a Bicep Curl.

One of the most common problems folks get when learning the Swing (especially those that are self-instructed) is lower back pain. And this is very bad – because the Kettlebell Swing isn’t an exercise for your lower back! In fact, if you’re doing it right, you shouldn’t feel it in your back at all. So if you’re experiencing lower back pain during the Swing, here are two reasons why it might be happening – and two drills to help correct your form:

1. Rounding the back/ not creasing at the hip

There should be a totally, completely straight line from your hip to your shoulder during the Swing – like this:

Don’t be afraid to let your body come forward; just don’t confuse a straight back with a flat back. In my experience, when people think ’straight’, they think their body has to be straight up and down.

The fix:

Stand in front of a heavy bag. Do a Sumo Deadlift and ‘punch’ the bag with your butt as you decend into the movement and the kettlebell gets closer to the floor. You should feel the hamstrings load up during the movement and should feel nothing in the lower back. Once you’ve ‘grooved’ this movement, do a few Swings – and try to get the same feeling and patterning in the lower body.

2. Swinging the ‘bell too low to the ground

Another common mistake during the Swing is when you ‘hike pass’ the weight back, you end up with the weight too close to the ground. This is a sure-fire way to cause lower back pain with the Kettlebell Swing.

The fix:

The kettlebell should be close and tight to the body as you do your Swings – imagine you’re hike passing a football. Another visual that helps is to try and get the bottom of the ‘bell to face the wall behind you.

So there you have two common causes of lower back pain during the Kettlebell Swing – and two drills to perfect your form. Keep training hard!

Additional Kettlebell Swing Resources:

Lifetime Kettlebell Fitness – Learn how to do kettlebell swings (and the other KB basics) from the “ground up” – great beginner’s resource

The Kettlebell Basics Swing Manual – Complete 12 week workout plan to take you from KB newb to HardStyle swing master

Kettlebell Snatch Technique Tip

On October 28, 2010October 28, 2010 By adminIn Basic Kettlebell Drills, General, Tips and Tricks, Videos4 Comments

The Kettlebell Snatch is one of the trickiest basic kettlebell exercises to learn.

The Kettlebell Snatch is one of the trickiest kettlebell exercises to learn …

Check out this quick video for a technique drill that’ll help improve your form and prevent the dreaded ‘forearm slap’:

To review, you’ll do:

3 One Arm Swings
3 Low Pulls
3 High Pulls
3 Snatches

The idea is to get the kettlebell to ‘float’ for a second at the top of the High Pull movement, and then to get the hand around the ‘bell – vs. just letting the KB come over the top of your hand and smack you on the wrist. Give this drill a try and see if it improves your form in the Kettlebell Snatch – and keep training hard!!

Forest

P.S. For more tips and tricks like these delivered straight to your email inbox – and a FREE copy of my Beginner’s Guide to Kettlebell Training – sign up for the KettlebellBasics.net newlsetter! Just drop your name and email into the box at the upper right of the page.

P.S.S. Like the shirt I’m wearing in the video? It’s from my online store … click the link below to check out all the designs we have available:

KettlebellBasics.net Online Store

Kettlebells For Fat Loss Special

On October 17, 2010October 20, 2010 By adminIn General, Tips and TricksLeave a comment

Quick heads up on the Kettlebells For Fat Loss Special:

Couple of quick announcements for today –

First, head over and check out the brand new post on how to use kettlebells for fat loss on my Fitness Monster blog:

How To Use Kettlebells To Lose Body Fat And Get Six Pack Abs

Second, I thought I’d give you KB fans a heads up that I have a Kettlebells For Fat Loss workshop coming very soon at my new gym in Sacramento, CA. And since most of you reading this blog aren’t located anywhere near the Sacramento, CA area, I’m giving everyone the same chance to learn how to use kettlebells to safely and effectively burn fat and get a strong, lean and defined midsection. So here’s the plan: If you purchase the KettlebellBasics.net Quick Start Guide before Tuesday night, October 19th at 9pm PST, you’ll get a free copy of my Best Fat Loss Diet plan. You’ll have the complete package you need to lose fat with kettlebell training in record time. You can check out the sales pages for each product here (but make sure to buy through the KettlebellBasics.net Quick Start Guide sales page for the special):

KettlebellBasics.net Quick Start Guide

Forest’s Best Fat Loss Diet Plan

So that gives you just over 48 hours to take advantage of this special offer … and sorry, for fairness to everyone, I can’t extend the deal past Tuesday night. If you want to take advantage of the deal, act fast! Order now by clicking the link below:

Sorry, the kettlebells for fat loss special is now over 🙁

Abbreviated Kettlebell Training

On October 14, 2010October 14, 2010 By adminIn Basic Kettlebell Drills, General, Product Reviews2 Comments

Lack of time seems to be one of the most common excuses for missing workouts. But in reality, almost everyone can find a little extra time in their day to train. It’s partially a matter of priority (is watching this week’s Jersey Shore episode or getting your workout in more important?) and partially a matter of knowing exactly how to get the most efficient workout in the shortest time possible.

One of the great things about kettlebell training is that 15-20 minutes of work is, in many cases, all you need. You can get great results with literally less than one hour per week of kettlebell workouts.

The abbreviated kettlebell training program of choice

When it comes time to design an abbreviated kettlebell routine, I know of none better than the Program Minimum from Pavel’s Enter the Kettlebell. Without giving away too many details, it consists soley of a few mobility movements and stretches, Turkish Get Ups and Kettlebell Swings done in four to five weekly sessions of about 15 to 20 minutes each.

I’ve personally gotten amazing results with this exact program – less than one hour per week in total of training. I’ve also put countless kettlebell clients on the program and it’s worked great for them, too – no one believes that it’s enough work to get decent results, but everyone is converted into a believer after trying the PM for a few weeks.

You can check out this post on the Kettlebell Man Maker – which is part of the Program Minimmum – on my Fitness Monster blog to get a more detailed idea of what this program is like:

The Kettlebell Man Maker

And you can order a copy of Enter the Kettlebell by clicking the banner below:

New option for abbreviated kettlebell training

If you’ve completed the Program Minimum and are looking for a new, more advanced program, the new Kettlebell Muscle book by Geoff Nupert, Master RKC is worth checking out. It’s a book all about building muscle with kettlebells – the workouts are short and efficient kettlebell complexes that are perfect for folks wanting maximum results from minimum time investment. Click the image below to learn more about Kettlebell Muscle and to order a copy:

In short, kettlebells are the perfect tool for building muscle and losing fat with minimum time investment. I know that when my schedule gets crazy, I rely on kettlebell training to keep me in shape. If you’re tight on time but are looking for a very effective way to train, I highly recommend abbreviated kettlebell training.

Keep training hard!

Forest

P.S. If you haven’t signed up for my weekly newsletter, make sure to do so now – you’ll get a free Beginner’s Guide to Kettlebell Training just for signing up! Just drop your name and email into the box at the upper right of the page.