Perfect if you are looking for a quick-hitting kettlebell / bodyweight full-body workout to burn some extra calories and rev up your metabolism this Holiday weekend.
(Speaking of which, we have a big “Better Than Black Friday Sale” coming up over the weekend too, stay tuned for that as well.)
All you’ll need is a single kettlebell, 15 or 20 minutes, and a can-do attitude, because this one is ROUGH!
Got a new KB video up for you on the YouTube channel! – check it out at the link below.
And don’t forget – if you’re also looking to improve your KB form, and make sure your workouts are both effective AND safe, you’ll be hard-pressed right now to find a better way to do it than the online KB workshop we have going this weekend:
Do 4 rounds of the following sequence PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approximately 30 seconds between rounds. Recommended weights = 8k/26lb to 12k/26lb – women, 16k/35lb to 20k/44lb – men.
– 5 1 arm KB swing
– 5 KB high pull
– 5 KB snatch
– 5 KB front squat
– 5 KB push press
Learn the basics of safe and effective HardStyle kettlebell swings from Forest this Saturday, 1030am PST:
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.
#
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:
*Before we get to today’s article and video, I am curious – would you want a copy of my “5×5 Bolt-On” program?
It’s a training I put it together to help some of our staff lead an “advanced” small group training program we run at our gym in Sacramento, CA. With this group, we do a MIX of a basic barbell lift + metabolic conditioning, at every workout. And it’s an AWESOME approach if you want to become strong, fit, and athletic.
So the “5×5 Bolt-On” program is basically programming for folks first getting into the group. It’s intended to get YOU started with lifting – as an ADDITION to your existing HIIT – type program.
Hit reply if this sounds cool, and if we get enough interest, we’ll put it together and make it happen!*
===
I am slowly building back my deadlift after tearing my pec around this time last year.
(No, your pectoral muscles are obviously not prime movers during a deadlift. But, when you start picking up some heavier weights, you’d be surprised how much you do use and feel them, especially if one is a little weaker and less mobile as you come back from an injury… not to mention, it’s a pretty good demonstration that the deadlift is a TOTAL BODY exercise!)
Here is the 5-point mental “checklist” I think about before a deadlift session. I also try to focus on ONE of these tips – that I, or a client I’m working with – need to work on most, for the workout. Do you think I hit all of these points in the video? 🙂
===
5-Point Deadlift Technique Checklist
1 – Set up with the bar just in front of your shins, but not touching them. When you reach down to grab the bar, your shins should touch it.
2 – Take the slack out of the bar when you set up and get ready to lift. This will feel a bit like you’re pulling up on the bar and driving your feet into the ground at the same time. Another way to think about it is like you’re wedging yourself between the bar and the ground.
3 – Get your back flat. Your shoulders should be down and back, your back flat, and your upper back tight and positioned right over the bar on your set up.
4 – The bar path should be straight up and down. NOT around your knees, out in front of your body, etc.
5 – Stick with the double overhand grip for as long as possible. At some point, when the weight gets higher, you’ll have to switch to the mixed grip. But the double overhand grip is most symmetrical and easiest on your body.
===
Curious – would you want a copy of my “5×5 Bolt-On” program?
It’s a training I put it together to help some of our staff lead an “advanced” small group training program we run at our gym in Sacramento, CA. With this group, we do a MIX of a basic barbell lift + metabolic conditioning, at every workout. And it’s an AWESOME approach if you want to become strong, fit, and athletic.
So the “5×5 Bolt-On” program is basically programming for folks first getting into the group. It’s intended to get YOU started with lifting – as an ADDITION to your existing HIIT – type program.
Hit reply if this sounds cool, and if we get enough interest, we’ll put it together and make it happen!
To celebrate the kick off of the NFL season, we held a special themed “Training Camp” virtual boot camp workout on Zoom.
The big idea was:
“We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season!”
*Sign up now for the upcoming 28-day “Fight Gone Bad” KB Challenge, and you’ll get my KB Strong AND my Extreme KB Cardio Conditioning programs FREE – details and grab your spot here (hurry, we start Monday!) => https://bit.ly/kbfightgonebad3
Check out this spin on the classic “Fight Gone Bad” workout.
You’ll burn a ton of fat, crank your metabolism, and seriously challenge your body and mind. Best of all, you can do it any time, any place with a single kettlebell and 17 minutes of time:
“Fight Gone Bad” Kettlebell Challenge
Do as many reps as you can of each exercise in 60 seconds. You get one point for each rep of each exercise completed. Move directly from one move to the next, without rest. Rest for 60 seconds between rounds. Complete three rounds total.
1 – KB Goblet Squat
2 – 1-Arm KB Rows
3 – Spiderman Climb
4 – Full Stop KB Swing
5 – Side Plank
Sign up now for the upcoming 28-day “Fight Gone Bad” KB Challenge, and you’ll get my KB Strong AND my Extreme KB Cardio Conditioning programs FREE – details and grab your spot here (hurry, we start Monday!) => https://bit.ly/kbfightgonebad3
When pressing a kettlebell, we want to get tight and stable before initiating the movement.
This will help you increase stability between the ground and the ‘bell, and generate more force.
One of the keys to doing this is your grip.
A common mistake we see is folks pressing with an “open” hand when pressing (watch video clip to see what I mean).So my tip for today is, don’t do this! 😉
Use a strong and tight grip when pressing.
Think about crushing the bell as you initiate the move.
Give it a try at your next press workout, and I think you’ll instantly feel the difference!
-Forest Vance, KettlebellBasics.net
====
THE “55” KETTLEBELL CHALLENGE
I’ve created what could be our most epic kettlebell Challenge yet.
You do one of my famous KB Challenge workouts per day, for the next 55 days.
Workouts like:
Kettlebell and Body Weight Beat Down
Strong and Simple
Swing and Burpee Kettlebell Challenge
Total Body Strength and Conditioning
Mega Strength Day
Hybrid Cardio
Single KB Complex
Cardio Strength Training
Death by Snatch and Burpee
KB / BW Blowout
Killer Kettlebell Complex
Killer Kettlebell Complex 2
The Puker
Down ‘n’ Dirty KB Boot Camp Workout
Full Body Melt Down
I can tell you this much, it’s NOT going to be easy.
But make it to the end?
And you’ll be in top shape. Stronger. Leaner. Badder.
And all the hard work will have paid off!!
Get the workouts and take the Challenge at the link below:
