I break down 7 kettlebell swing variations (BET you haven’t heard of at least one).
You can use these to add variety to your KB training, and take your results to the next level!
https://youtu.be/Y3ufru9BhLA
7 Kettlebell Swing Variations
1 – HardStyle Kettlebell Swing
2 – Dead Stop Swing
3 – 1 Arm Swing
4 – Hand to Hand Swing
5 – Walking Swing – Side to Side
6 – Walking Swing – Forward
7 – Double Kettlebell Swing
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? ATTN kettlebell fans over 40 ☠️
I am looking for a few more people to join my “KB Fit Over 40” personalized coaching program!…
If you:
– Are looking to keep stress levels down – Want some structure around your workouts and nutrition – Want to get in shape without getting injuredThis could be specifically for you!Click this link, fill out the interest form, and I’ll get back to you ASAP:
They are athletic, lean, strong… and they obviously perform at a very high level!…
…but if you look at their actual training, it’s the OPPOSITE of what most people think.
They do NOT spend a lot of time at the gym, pumping up their muscles like a bodybuilder.
Because if they did, they might end up gaining muscle, but they would also get too bulky. They’d lose overall athleticism. And they wouldn’t be as able to perform at a high level in what they have to do in their daily jobs.
Most people I’ve talked to also prefer this lean, athletic, functional look.
To sum up, if you want to look and perform like a tactical operator, you need to make sure your training is structured properly, and that every workout you do gets you a little closer to your goal. This program will help you do just that.
3-5 static / dynamic / “tense-relax” stretches for specific parts of the body that I am working on, or that need specific attention for my goals
This ends up taking around 8 minutes, give or take.
I’ve said this many times before, but this simple morning stretch routine has made a TREMENDOUS difference.
Just that few minutes helps me:
Recover faster
Get out the “creaks and cracks”
Feel more energetic so that I want to move more during the day
The thing is, if you want to continue to train hard and perform as you get into your 40s, 50s, 60s and beyond, you ABSOLUTELY CAN do it… BUT, you have to take care of your body.
Mobility and flexibility as part of your overall plan, is one of those ways you need to be taking care of yourself.
If you are ready to start incorporating this kind of thing into your life, the 30-day Flexiblity Challenge linked below is a great way to do it:
And here’s to faster recovery, less pain, and more energy!
-Forest Vance KettlebellBasics.net
PS – I started doing this morning home stretching routine seven or eight years ago, in my mid-30s.
Up until that point in life, warming up and stretching was kind of an afterthought.
But when I hit that 35-ish mark, I started getting a little more sore from hard workouts. My recovery started taking a little longer.
And I realized that I COULD still train hard for a long time to come… BUT, I also realized that I was going to have to take a slightly different approach… one of the big things being a need to focus more on flexibility and mobility.
If you know you need to do the same, I recommend the 30-day flexibilty challenge, on sale this week at the link below:
Hopefully it goes without saying that the person in the picture above (BTW – it’s a very well known fitness “expert”! – can you guess who it is?) is NOT using proper form ?
But in all seriousness- where do YOU look when you are performing a kettlebell swing?
As in – are you looking down? Straight ahead? Up?
Believe it or not, your “line of sight” is one of the KEYS to safe and effective kettlebell training.
BTW – Pelvo-Ocular Reflex, or “The Secret is in the Eyes”, is is what I call one of my “kettlebell hacks” – DOZENS of which you’ll learn in our upcoming kettlebell swing workshop:
Do you get bruised wrists from your kettlebell workouts?
Today, I’m going to show you how to fix it!
One of the common exercises this happens with is the kettlebell clean. Two tips that are going to help:
1 – “Tame the Arc”
When the KB comes down, we want the “arc” that the ‘bell takes to be close to the body. If the kettlebell comes too far away from your body during the move, and then comes up and slams you in the arm as it flips around, you’re going to end up with bruised wrists. Instead, keep your elbow tight to the frame as you do your cleans.
2 – Lose the “Death Grip”
Another thing people do – in an effort to keep the KB from coming around and slamming the wrist – is to squeeze the KB really hard as it flips around the hand. Instead, what you want to think about is taking a loose grip, and then “punching” the hand through as it comes around the wrist.
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There are two tips to help you from getting bruised wrists from kettlebells!
If you liked this video, check out my 7-day extreme KB cardio quick start guide free at the link below, so that you can put some of these tips to use:
Is it okay to wear gloves during kettlebell workouts?
My answer:
I do not recommend it.
Here are four reasons why:
1 – The gloves can keep the kettlebell from moving around the hand properly. Especially if you are doing higher-rep ballistic moves where the ’bell rotates around your hand multiple times—cleans, snatches, etc.—the gloves will really get in the way.
2 – If you DO try to attempt to use gloves and get into serious kettlebell training as described in reason 1, the gloves can actually “bunch up” and end up digging into your hands even MORE.
3 – Gloves can hinder the sensory connection from the hands to the brain. You won’t feel what the weight is doing and exactly what is happening during your workout, and it won’t be as good.
4 – They look kind of lame — so tough it out.
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Little mistakes like these – which LOTS of people make, and it’s not their fault, because they didn’t know! – can make ALL the difference when it comes to getting you results.
Things like:
-What exercises to substitute if you’re working around an injury, and why
-How to select the proper kettlebell weight for specific exercises
-Best practices for integrating kettlebell training with other exercise modes (running / lifting / etc)
But there is good news. I have a handful of spots that have opened up in my “KB Fit Over 40” personalized coaching program.
With this program, not only do I customize a training plan that is 100% specific to you and your unique goals… I am there any time you need me to answer questions on topics like we covered today, and many more.
But spots are VERY limited – so if you are interested, fill out your application form ASAP at the link below:
The “30 Days to 100 Push Ups” plan is a free bonus you get with the at-home bodyweight-only program for strength and muscle I just linked up.
Because completing 100 push-ups in a row is a badge of honor for anyone who want to get in shape.
But if you’re like most guys, you probably never actually think you can do it.
However, with the “30 Days to 100 Push Ups” plan, you can be well on your way to “achieving the impossible” in less than a month…
When you stand up from completing all 100 pushups, you’ll have a chest as tough as a brick house. Arms that’re thick and pumped. All because you took this unique bonus seriously, and became a pushup machine.
And kettlebells CAN be the perfect tool for the job!
But frankly, though many people they SAY they want the results I just described, the training they are doing is not going to get them there.
The first common mistake I see is people making is doing these high-intensity, metabolic resistance training-type kettlebell workouts, and then basically doing and nothing else.
That will build your cardio endurance, and muscular endurance, and body comp to a degree, but you’re largely neglecting the muscular strength and flexibility aspects. And if you diet sux, you’re not going to get much progress on the body comp either.
Second common mistake. People focus largely on cardio endurance. They run, or cycle, or whatever else regularly. But they neglect pretty much all the other things on the list above, so they end up weak and tight. And again, since their diet is not that great, they also are a little overweight.
Third one. (This is what I tend towards if I’m not careful.) Main focus is TOO much on strength training. People end up very strong. But they can’t walk up a flight of stairs without getting winded, or bend down and touch their toes. And again, they are carrying too much bodyfat.
So how do we fix this?
How do we get strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time?
You need to devote roughly equal attention to cardio, strength training, muscular endurance, flexibility/mobility, and body comp (nutrition).
Here are 10 reasons you should sign up, if you haven’t already:
1 – You want a challenging, intense training program… but one that is also designed with the specific goals and considerations of the 40+ age group in mind
2 – You find yourself moving away from barbell/gym training, and moving towards kettlebell/bodyweight – type modes
3 – You are looking for a program that will help you maintain / gain strength, while at the same time, improving “functional fitness”, and avoiding injury
8 – You want to learn how to do more pull ups in 30 days with the FREE copy of my “30 Days to More Pull Ups” plan you get on sign up
9 – You want to learn how to incorporate the basic barbell lifts into your HIIT-based program for more strength gains with the FREE copy of my “Barbell Basics” plan you get on sign up
10 – You want a blueprint for rapid fat loss with the FREE copy of my “28-day Nutrition Reset” you get on sign up
Sign up now at the link below, and instantly get access to all the materials you need to get started right away:
