Category: General

Build Your Own Kettlebell Gym: 3 Essentials

On By adminIn General, Product Reviews, Tips and Tricks3 Comments

I just opened my new personal training studio/fitness boot camp facility/kettlebell gym here in Sacramento, CA, and I’ve had to put a lot of thought into the perfect equipment set up for the new space.  I think that when it comes down to it, you don’t need a whole lot of equipment to get into fantastic physical condition – and one of the coolest things about kettlebells is that they reduce that need even more.

So if you’re looking to set up your own kettlebell gym or training space, here are three essential items for your ‘to-buy’ list:

1. Dragon Door kettlebells

My favorite kettlebells hands-down.  Yes, I’m an RKC instructor and might be a bit biased 🙂 – but I use them myself and love them, and that’s why I recommend them to others.  They’re very well built, well balanced, have smooth handles that save your hands when it comes to high-rep KB work, and just have a better ‘feel’ than other kettlebells I’ve used.  You might be able to find cheaper ‘bells out there, but you usually get what you pay for – so do so at your own risk.  FYI, my new studio is stocked exclusively with Dragon Door ‘bells.

RCK Authentic Kettlebells on SALE

2. A pull up bar

A few kettlebells – or even a single ‘bell – will allow you to work most all of your major muscle groups.  However, it’s tough to get a real, solid pulling movement without a bar or machine of some kind – and Pull Ups are one of the best ‘big pulls’ you can do.  If I had a super-strict budget, this is probably the only other piece of equipment I’d invest in for my kettlebell home gym.

If you’re just training by yourself at home, a door-pull up bar like the Iron Gym will work fine:

Iron Gym Total Upper Body Workout Bar

Something slightly more heavy duty would be a free-standing pull-up bar like this one:

All-in-one Stand Alone Pull up Bar

Or, if you want something super sturdy (and that can be used for a variety of other purposes as well) you might go with a Squat Cage like this one (this is the option I went with for my own training facility):

Champion Power Rack Gym Equipment

3. Enter the Kettlebell Book and DVD set

Enter The Kettlebell

This is a kick-ass book and DVD that will teach you everything you need to know about getting started with kettlebell training.  Alternatively, if you prefer something in digital format that’s instantly downloadable, you could go with my KettlebellBasics.net Quick Start Guide.  The idea is that you want a guide to help you learn how to train with kettlebells the right way from the start.

It’s also worth mentioning that having good in-person instruction when you’re learning how to use kettlebells is invaluable and highly recommended.  If you’re in the Sacramento, CA area, stop by and take advantage of our ‘test out a trainer’ promo and a free kettlebell training session!  Train and train smart – would love to hear your thoughts in the comment section below.

Wait!  Make sure to sign up for my newsletter to get your free Beginner’s Guide to Kettlebell training while you’re here – just drop your name and email into the box at the upper right of the page.

Unique Kettlebell Exercise Videos

On By adminIn Basic Kettlebell Drills, General, Videos1 Comment

kettlebell video screenshot

My feeling is that, aside from in-person instruction, video is one of the best ways to learn new kettlebell exercises and perfect your form. Different people learn best through different mediums, but learning with video is great because you can actually see someone performing the movement correctly in action, vs. just relying on written description or pictures.

Here are five unique kettlebell exercise videos for ‘ya – remember, mastering the basic moves – the Swing, Get Up, Squat, Clean, Press, and Snatch – should come before you move on to more advanced exercises. But these are great to add into your routine as your training progresses to that next level:

The Cross Legged Kettlebell Press

Here’s a unique one demonstrated by Anthony Dilugio. Crossing your legs helps you keep your back flat while doing seated presses.

http://www.kettlebellchannel.com/index.php?vid_id=43

The Kettlebell Ribbon

Ken Black shows the Kettlebell Ribbon – it’s a Halo with an extra range of motion and rotation added in. Pretty cool.

http://www.kettlebellchannel.com/index.php?vid_id=44

The Step Up Press

Here’s a kettlebell step up press from Lisa Schaffer. She shows the regular Step Up Press, plus the Clean, Step Up and Press.

http://www.kettlebellchannel.com/index.php?vid_id=35

The Alternating Clean

Anthony Dilugio shows the Alternating Kettlebell Clean.  Make sure to use a lighter weight than normal. This is not the RKC Swing-style Clean – but it’s a cool variation, none the less.

http://www.kettlebellchannel.com/index.php?vid_id=7

The Side Lever

Steve Cotter demonstrates the Kettlebell Side Lever – an isometric kettlebell exercise. Make sure you use a light kettlebell for this one as well.

http://www.kettlebellchannel.com/index.php?vid_id=31

Again, mastering the basics of kettlebell training should come before trying these moves – if you need a basic, comprehensive guide (that now includes video corrections for each of the basic kettlebell exercises), make sure to check out my KettlebellBasics.net Quick Start Guide here:

https://kettlebellbasics.net/kettlebellbasics-net-quick-start-guide/

Incorporate these moves into your kettlebell workouts for additional variety, to hit some different training angles and muscle groups, and just for fun. Train hard and train smart!

If you liked this post, you’ll love my newsletter – just drop your name and email into the box at the upper right of the page to sign up today!!

How To Get The Most Out Of A Single Kettlebell

On By adminIn General, Kettlebell Workouts3 Comments

The majority of folks get their kettlebell training started with a single ‘bell.  As they master the basics and move forward with more advanced exercises and workouts, they’ll likely look to start training with a heavier ‘bell, training with two kettlebells at a time, etc.

The truth is, however, with a little creativity and know-how, one can get a lot of mileage from a single KB.  There are lots of ways to make training with a single kettlebell more challenging –  for example, increasing reps, slowing down the tempo (on selected lifts), and decreasing rest periods are methods that will make a workout more challenging without having to increase weight or move to training with two kettlebells at once.

Reading through some of my old Hardstyle magazines, I actually found a great article by Geoff Nupert, Senior RKC that provides a great – and very specific – answer to this question of how to get the most out of your single kettlebell.

You do get the Hard-Style magazine from Dragon Door, don’t you?

Geoff offers the example of the Rite of Passage program from Enter the Kettlebell! by Pavel. Pavel recommends that you be able to perform five Clean and Press ladders of (1,2,3,4,5) before you move up in weight. Pavel puts no time restrictions on this program. So, according to Nupert, an easy way to adjust the intensity of your workout would be to adjust the rest periods.  Knocking them down just slightly can make your workout a lot harder – and will keep you from having to bump up to a bigger ‘bell.

Nupert also details several different ways to manipulate and keep track of rest periods in the article, like using specific rest intervals between sets, using a density training approach, etc.

To check out the full article, download a digital version of this copy of Hard-Style magazine below:

Hard-Style Magazine Spring 2008 – Digital Version

(Hard-Style is actually a full magazine that comes out quarterly and is published by Dragon Door.  The hard-copy version carries a retail price of $6.95 – but I’ve made special arrangements to provide you with this back issue for free. This issue has actually got several more great articles in it – enjoy!!)

So the advice from this kettlebell pro on moving up to a heavier ‘bell/progressing to double kettlebell training/etc.?  It’s great – but make sure you’ve gotten the most out of your single KB!  Keep training hard!

Grip Tip: Cloth Gloves For Kettlebell Training

On By adminIn General, Tips and Tricks2 Comments

I’m not a fan of wearing gloves of any kind when training with kettlebells.  But I also know ripped up hands don’t make kettlebell training very easy.  And some of you just want to protect your hands.  I was actually  re-reading Enter The Kettlebell for about the 100th time last night, and I came across a great solution to this common problem:  Fingerless cloth gloves.

Jared Savik, a kettlebell sport national champion and RKC, came up with this solution – according to him, it allows for 80-90% max rep range (he talks about using gloves in the context of high-rep snatching; but this is one big reason why I don’t like using gloves – it makes you weaker) and forces a little extra grip work.  The idea is that the gloves allow the kettlebell handle to rotate and not tear up your hands, while still allowing your fingers to catch the handle. 

The other cool thing is that you can pick up a pair of these gloves for just a few bucks at the local home improvement store.  If they’re the type with rubber dots on the palms, no problem – just flip them around.  They’re generally not right or left specific.

All this being said, here’s something to keep in mind:  If you’re tearing up your hands, you’re probably doing too much too fast, or you’re gripping the ‘bell too tightly at the wrong times.  If you slowly increase the length and duration of your kettlebell workouts and you pay attention to using perfect kettlebell training technique, your hands should be totally fine.

So if you’re trying to save your hands but you love training with kettlebells, try out the fingerless cloth glove solution – it could be a life saver for ‘ya!  Let me know what you think in the comments section below.  Oh, and if you haven’t signed up for the KettlebellBasics.net Newsletter, be sure to do so now!  You’ll get a free training video and my Beginner’s Guide to Kettlebell Training when you sign up – just drop your name and email into the box at the upper right hand corner of the page.

A Day At My Kettlebell Boot Camp …

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and Tricks1 Comment

I keep getting emails asking about what one of my kettlebell boot camp workouts actually looks like. So I thought that, from the standpoint of helping you put your own workouts together, I would walk you through a typical day:

1. We usually start off with a dynamic warm up of some kind … something like the warm up I talked about in this post: How To Warm Up For Your Next Kettlebell Workout In 3 Minutes Or Less

2. Then we move on to a ‘strength circuit’ – this is sometimes kettlebells only, sometimes kettlebells and body weight or dumbbell exercises mixed together.  It’s usually a combo of two exercises, performed for a specific amount of reps each and rotated back and forth for 5 minutes non-stop.  This is a great set up that allows folks of various fitness levels to all get a great workout in a group setting.  Here’s a video of one of my favorite combos (this is actually a sample video from a brand new workout program I have out – I’ll give you more details about it at the end of this post):

3. Then, we do two ‘conditioning circuits’ – this might be something like:

10 Kettlebell Squat Cleans

5 Kettlebell ‘Renegade Rows’ each side

10 Walking Overhead Kettlebell Lunges

And we’ll run through these sequences in the same fashion as many times as we can for 7-10 minutes.

4. I then take about 5 minutes to do core and/or corrective work – Planks, Hip Bridges, stuff like that.

5. To finish, we do a simple static stretch at the end.

In 45 minutes you get resistance training, conditioning work, core work, exercises for injury prevention, and flexibility – and that’s tough to beat 🙂

That’s the structure of a typical kettlebell boot camp workout at Forest Vance Training, Inc.  Hope that helps you design your own boot camp workouts in the future!

Oh, and the video above is from my new 30 Day Rapid Fat Loss Challenge total transformation plan … if you’re trying to lose body fat, it’s for sure at least worth checking out.  Heck, I’m giving away bonuses with it for the next few days (3 days to be exact) that are worth more than the actual product, including a free copy of the KettlebellBasics.net Quick Start Guide … and on top of that, the package is over 50% off.  Get the details here:

The 30 Day Rapid Fat Loss Challenge

New Kettlebell T-Shirt Design From KettlebellBasics.net

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If you’ve been looking for some cool kettlebell-themed gear – to work out in or just to roll around town and show your pride with – check out the new KettlebellBasics.net online store here:

Kettlebell T-Shirts, Hoodies and more

And check out this recent post for a few reasons why ordering a shirt, hoodie or sticker is a great idea:

3 Great Reasons To Buy Your Kettlebell Gear Now

The design above is brand new – and more are in the works.  Heck, even if you’re not crazy about any of my designs, there are lots more out on the site I used to create them – here’s a couple other cool ones I found surfing around:

That’s it for today – have a great weekend!  And if you haven’t already, don’t forget to sign up for the KettlebellBasics.net newsletter while you’re here – you’ll get a free kettlebell training video and e-manual upon confirming your subscription.  Just drop your name and email into the box at the upper right of the page to get the free gifts delivered straight to your email inbox.

3 Great Reasons To Get Your Kettlebell Certification

On By adminIn General1 Comment

You have a passion for training with kettlebells. You’re ready to further your knowledge – and you want the credentials to back it up. You’re ready for a physical and mental challenge. You’re ready to get your kettlebell certification!

Here’s three great reasons why you should take the next step in your training career and book a spot at your next local kettlebell certification:

1. You want to teach others

This is probably the #1 reason why people get certified.  If you want to teach others how to safely and effectively train with kettlebells, it’s a must. Plus, being certified shows others that you’re serious, gives you more credibility, lets you charge higher rates … it’s just the right thing to do.

2. You want to further your knowledge and be the best you can be

I thought I knew quite a bit about kettlebell training before I got certified … and was humbled at the RKC weekend 🙂  Even if you’ve got experience working in the fitness industry, being around others who have enthusiasm and knowledge in your topic of interest is fantastic – as they say, knowledge shared is knowledge multiplied.

3. You want a mental and physical challenge

Several of my own training clients have gotten their kettlebell certification for this very reason … they’re ready to take their training program to the next level and they want the mental and physical challenge that goes along with getting their cert.

If you read this blog on a regular basis, you probably know that I’m impartial to the RKC system.  And I don’t have any other kettlebell certifications, so it’s true that I don’t have anything to compare to.  However, I do have several other ‘nationally accredited’ personal training certifications … and I can tell you that the physical challenge I endured at the RKC weekend, as well as the amount of knowledge I gained, was amazing compared to the rest of my certs.

When I say physical challenge, here’s a video to give you a little idea of what I mean:

Now just imagine three 10+ hour days of that 🙂

Another cool thing about the RKC system is that you have the option to get in with a ‘low barrier of entry’  – the HKC. For more details about that cert, you can check out the full post I did on it here: The HKC Kettlebell Certification

Basically, the HKC is a one-day kettlebell certification that teaches three basic moves – the Get Up, the Swing and the Squat. The physical test is a little easier than the RKC, and it costs about 75% less.  Additionally, it’s offered at a lot more places than the RKC … you can see a list of locations and learn more by clicking the banner below:

HKC (HardStyle Kettlebell Certified) Instructor Workshops

If you’re looking to go right for the RKC, click the banner below for more info on that:

RKC Certification

So if you’re thinking about getting your kettlebell certification, hopefully this post has given you a few good reasons to make it happen … let me know what you think in the comments!

Kettlebell Shirts, Hoodies, Stickers and more – 10% off through Sunday!

On By adminIn General2 Comments

Kettlebell T’s, Hoodies, Buttons and more from KettlebellBasics.net and Forest Vance Training, Inc. are now officially available! Check out our store by clicking the link below:

Kettlebell Gear – Shirts, Hats, and More

1. Show Your Kettlebell Pride
If you’re like me, you love kettlebells.  And a shirt, hoodie, or hat shows everyone how much you like training with them.  And it’s a good converstation piece. 🙂
2. Quality Kettlebell-Themed Gear Is Hard To Find
It’s actually hard to find quality kettlebel-themed shirts, hats, and the like.  So you’ll have unique clothing that will be the envy of all your kettlebell enthusiast
friends.
3. You Can Save 10% If You Order By This Sunday
You’ll save 10% off of every item in my store if you order by Sunday, July 25th.  On Monday the 26th prices will go up on everything by 10%.  So if you’re thinking
about picking up a shirt, hat, or hoodie, now’s a great time!
What are you waiting for?  Grab your kettlebell gear at 10% off by clicking the link below:
<a href=”https://kettlebellbasics.net/kbbasicsgear>Kettlebell Gear – Shirts, Hats, and More</a>

If you’re thinking about ordering some gear for yourself, here are three great reasons why you should do so now:

1. Show Your Kettlebell Pride

If you’re like me, you love kettlebells.  And a shirt, hoodie, or hat shows everyone how much you like training with them.  Plus, it’s a good converstation piece. 🙂

2. Quality Kettlebell-Themed Gear Is Hard To Find

It’s actually hard to find quality kettlebel-themed shirts, hats, and the like.  So you’ll have unique clothing that will be the envy of all your kettlebell enthusiast friends.

3. You Can Save 10% If You Order By This Sunday

You’ll save 10% off of every item in the store if you order by Sunday, July 25th.  On Monday the 26th prices will go up.  So if you’re thinking about picking up a shirt, hat, or hoodie, now’s a great time!

Grab your kettlebell gear at 10% off by clicking the link below:

Kettlebell Gear – Shirts, Hats, and More

3 Tips To Improve Your Kettlebell Swing

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

Here’s a short video that didn’t make it into the final KettlebellBasics.net Quick Start Video Series … the audio quality isn’t great, but I still think there’s some good info here.  I cover:

  • The importance of a proper hip crease during the Swing
  • Why you should feel like you’re hike passing the KB back during the ‘bell’s decent phase
  • How to ‘lock in’ your upper body throughout the exercise

Enjoy!

To grab your free copy of my training video ‘Kettlebell Rx: 3 Common Training Mistakes and How To Fix Them’, sign up for the KettlebellBasics.net newsletter!  Just drop your name and email into the box at the upper right of the page.

Advanced Body Weight Methods To Compliment Your Kettlebell Training

On By adminIn General2 Comments

Kettlebells are a fantastic tool for building strength endurance and shooting your conditioning level through the roof. But for balanced development, you do need to include other types of training in your overall programming scheme. Using your own body weight as a workout tool is a great solution. Here are three advanced body weight exercise methods that should make a great compliment to your existing kettlebell training program:

1. Static holds

Here’s a somewhat unorthodox technique for building strength your own body weight.  A static hold is, at it’s most basic level, where you simply hold an exercise at a particular point in its range of motion. It’s a great way to make exercises that are easy when you reach a certain fitness level – like Push Ups – more difficult.

As an example, to use this technique with a Push Up, you could do three static holds of 30 seconds each at the bottom, middle, and top of the range of motion of the exercise.

2. Tabata Intervals

The ‘Tabata’ method, just for a quick review, is a simple interval protocol. It involves twenty seconds of all-out work, ten seconds of rest, and is repeated eight times. Then puke, fall down, pass out, etc. 🙂 I wrote more about the Tabata method in this post:

The Advantages Of HIIT Cardio

It works great with a variety of bodyweight exericses, like Squats, Push Ups, and Sit Ups.

3. Using Body Weight Exercises For Cardio

In the same vein as Tabata intervals – if you hate doing traditional cardio (like I do), you can do a body weight circuit instead. You simply need to string together a series of body weight exercises and make sure that they:

  • Keep you moving non-stop for a period of time
  • Keep you heart rate up
  • Aren’t overly intense – you should be able to maintain the flow for at least 15-20 minutes

Here’s a cool video to give you an example:

So there are three advanced body weight exercise training methods to compliment your current kettlebell training program. Build them into your workouts today!

If you’re looking for even more advanced body weight training methods, check out my book and DVD all about how to get an awesome workout anywhere in 30 minutes or less, No Gym? No Excuse! And if you’re interested in a top-secret package deal on all of my products, check out the checkout page of that very same website:

No Gym? No Excuse!