Use the kettlebell push press to build overhead pressing power and shoulder durability.
Plus, you will develop some serious core strength in the process!
Here’s how to do it:
1 – Slightly bend your knees and drive the kettlebell overhead, extending your elbows until your arms are straight.
2 – Pull down with your lats as your elbow flexes, and lower the weight to the rack position.
3 – Repeat for the desired repetitions.
If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner …and stay tuned for more kettlebell exercise videos like this one! –
Check out this kettlebell snatch “mini clinic” I did this morning… from my garage, during the COVID-19 lockdown!
I take you through the full learning progression for the exercise. I’d use this both with someone new to the kettlebell snatch, and with those that are familiar with the move, but want to improve their technique.
Enjoy!
And, if you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link:
Grab your kettlebell, and follow along with me as we do this 5 Minute Kettlebell Mobility / Flexibility Routine.
You can do this before your workout to get warmed up, or at any time to stretch out and mobilize your entire body. I learned it at the first RKC certification attended in 2009 from Pavel, and I’ve used it as as staple of my kettlebell training since.
You’re going to do three exercises (watch the video to see how to do them):
– “Prying” Squats
– “Pumps”
– Kettlebell Halos
If you liked this video, your next step is easy – get started on my full REGENERATE program at the link below:
This sequence is specifically intended for if you’ve done kettlebell swings, kettlebell snatches, even deadlifts – any workout where you’ve hit the muscles in the posterior chain… …it will help you improve recovery time, reduce pain, and more!
Or, you can do it at any time, to just stretch, relax, and re-energize your body.
Enjoy! –
– Forest Vance Master of Science, Human Movement Certified Corrective Exercise Specialist
PS – If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner
I was in my garage this morning during the lockdown doing a kettlebell workout… I did the Sally Up Sally Down kettlebell squat challenge.. and thought, why not hop on video and do it live?!?
I used a 24 kilo / 53 pound… kettlebell you can go up or down on that weight – or do it with no weight at all! – depending on your fitness level and goals.
This workout is no joke! Watch through ’till the end if you want to see me suffering! ?
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Did you know: the Sally Up Sally Down Kettlebell Squat Challenge is a type of isometric workout?
It’s true.
(This would be “yielding”, where you are resisting the urge to move and trying to maintain a position)
Check out this full 8-week program that uses isometrics to get you strong and fit from anywhere:
If you are looking to develop a strong back and core, you should be doing one arm kettlebell rows! Here’s how:
1 – Place your left leg forward and rest your right leg on the ball of your right foot (similar to a lunge stance).
2 – Keep your back straight.
3 – Rest your left forearm on your left knee for stability.
Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower the kettlebell and repeat.
If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner
…and stay tuned for more kettlebell exercise videos like this one!
It’s a complete workout in itself; working nearly every muscle in the body.
Here’s how it’s done:
1 – Swing the kettlebell back between the legs
2 – In one clean motion (hence the name), bring the kettlebell to your shoulder, having it end up between your forearm and biceps (rack position)
3 – From the rack position, press the kettlebell straight up to lockout
4 – Drop the weight smoothly into a swing without jerking your arm
If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner
…and stay tuned for more kettlebell exercise videos like this one!
Got something really cool to share with you today. This is recording of a full 45 minute bodyweight / kettlebell workout you can with me, in real time.
We are doing these daily, in follow-along format, with all of our training clients right now, so that we can keep their workouts going while we’ve had to shut our physical gym locations.
If you’d like to learn how to build strength, shed fat, and get a REAL workout – using nothing but your own bodyweight and (optionally) a couple of kettlebells, I recommend this:
You can do it in your living room, garage, or back yard.
The whole program is designed so that you can do it 100% equipment free.
(We also provide some optional progressions if you have kettlebells or other weights available – just like in the video.)
The vast majority of clients that were working out at our physical gym locations, are now doing a program very much like this as we’ve had to temporarily close due to COVID-19 restrictions. I think a lot of them thought their workouts wouldn’t be as good. But the feedback overwhelmingly is that they are still getting awesome training sessions in, right at home!
And, since 2009, I have specialized in putting together minimal equipment, minimal time, maximum results training plans. With this new program, you get all of that experience and knowledge put together. Click the link below to learn more:
If you have a little bit of extra time right now, using some of it to focus on getting stronger and more fit is a great idea. And this plan can help you do it, no gym required.
Thanks! –
– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
Bodyweight Training Specialist
KettlebellBasics.net
ForestVanceTraining.com
With all the craziness going on right now, I think we need to do our best to stay positive.
I want to help with that, when it comes to your physical and mental health.
As I write this, our physical training studio locations remain open, but we are also giving clients distance coaching / outdoor workout options, and have in a place to help people keep things going with their physical and mental health for a short time if/as necessary.
I will also be focusing on one of my specialties when it comes to articles and videos and other things we create and distribute: home workouts!
Luckily, I’ve been talking about home kettlebell workouts almost daily via email newsletter, social media, and my blogs for almost the last 10 years… so we’re in a good position to help!
I want you to know that I plan on upping our game in the coming weeks and months, creating and publishing workouts you can do any time, any place, using kettlebells and / or your own bodyweight.
In today’s short video, I break down form on one of the most commonly tricky kettlebell exercises – the clean.
The kettlebell clean is the central link in getting your ‘bell from the floor, to the point where you can press it, squat it, etc. But the form can be tricky. So here’s how to do it right:
1 – Hip Hinge (not a squat)
2 – Short Swing (keep kettlebell close to the body)
3 – Zipper Up (imagine you are zipping up your jacket to bring kettlebell to the rack position)
If you like today’s video, be sure to check out my 28-day Kettlebell Ladders Challenge. You’ll get a full 28 days of kettlebell workouts, online coaching from me and my team, and much more! But hurry if you want in, because we start today, March 16th:
The kettlebell rack carry is a great movement for core strengthening. It’s also awesome to work into GPP (general physical preparedness) – type conditioning workouts, as there are so many situations in life and sport where you end up needing the strength and endurance to carry a heavy load for a period of time!
Here’s how to do it:
1 – Start by cleaning a kettlebell up to the rack position.
If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide free (for a limited time) at this link: http://bit.ly/corekbbeginner
…and stay tuned for more kettlebell exercise videos like this one!
