[video] How to Properly Rack a Kettlebell

On February 29, 2020 By adminIn Kettlebell Workouts, VideosLeave a comment

The kettlebell rack position is the starting point for presses, rack squats, and a variety of other moves.

But most people get it wrong.

So in today’s article and video, I am going to show you how to fix it!

Here are three simple tips to help you properly rack a kettlebell:

1 – The hand should be below chin level. A common mistake is that the top of the hand ends up being racked too high.

2 – Not only should the hand be below chin level, it should also be close to the body. A simple trick is to stick your thumb out. It should end up touching the collar bone.

3 – The forearm should be vertical when the KB is racked. Not sideways, which is the common mistake, but staight up and down.

Watch the video that breaks down and shows you how to do all of these tips here:

=> How to Properly Rack a Kettlebell

Study, practice, and you’ll be a KB rack master in no time!

If you liked today’s video and article, I also recommend that you check out my ’13 KB Training Mistakes and How to Fix Them’ course:

=> The top 13 kettlebell training mistakes… and how to fix them!

I go through common mistakes and fixes like I did in today’s video, on all the main KB moves (swings, cleans, snatches, Turkish get ups, and more).

There are dozens and dozens of instructional videos and several training manuals included. It’s one of the most comprehensive courses I have available.

But it’s on a dime sale for this weekend only. Details and grab a copy at the link below:

=> The top 13 kettlebell training mistakes… and how to fix them!

Here’s to your continued success! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

[video] Kettlebell Basics Combo #1

On February 10, 2020 By adminIn Kettlebell Workouts, VideosLeave a comment

Check out this throwback video. I originally put it up in 2010.

The house we lived in at that time was pretty small, and the backyard was tiny… but I still had room for this awesome kettlebell workout!

Wanted to share, because I get so many people telling me time, space, and equipment are obstacles to getting their workouts in.

With this one, you work all your major muscle groups, get some strength work, AND train your cardiovascular system, all in about 15-20 minutes.

All you need is one kettlebell and a positive attitude!

And stay tuned, I have a new 28-day KB combo/complexes program dropping tomorrow:

Kettlebell Basics Combo #1

3 single arm swings
3 clean, squat and presses
3 snatches

Repeat 10x right, 10x left for time.

Next time you want to get a great full body workout in 15-20 minutes, using just a single kettlebell, give this one a go.

And stay tuned, I have a full 28-day KB combo/complexes program dropping tomorrow.

To your continued success! –

– Forest Vance
ForestVance.com

New Video: HardStyle Kettlebell Swing Variations

On October 11, 2019October 11, 2019 By adminIn Basic Kettlebell Drills, VideosLeave a comment

In today’s video, I walk you through some variations of the HardStyle Kettlebell Swing.

HardStyle Kettlebell Swing Variation #1: the One Hand Swing

Body mechanics here should be very similar to the two hand swing. It’s almost like you’re doing the two hand swing, and you’re just removing one hand from the kettlebell.

One thing to pay close attention to on this move is what we call “packing” the shoulder. Watch the video to learn more – it’s about activating the muscles around your shoulder joint and “packing” it back into place.

The other thing you can do is slightly turn your hand down – like you’re pouring a pitcher of water – when the ‘bell comes between the legs. This makes for a smoother movement overall, and a nice transition to things like cleans and snatches. Just be sure that doing this doesn’t come at the expense of UNpacking your shoulder (a common mistake).

HardStyle Kettlebell Swing Variation #2: the Hand-to-Hand Swing

With this variation, we’re still doing one hand swings, but we’re taking it a step further, and switching hands every rep.

Timing is everything with this one. Start thinking about switching hands when the ‘bell is on the way UP, so that you end up actually doing the switch when the ‘bell is weightless in the air in front of you.

HardStyle Kettlebell Swing Variation #3: the Double / Two ‘bell Swing

This is a great variation on the swing for adding additional load. You can typically swing more total weight with two KBs than with a single heavy one.

You end up getting more work done in the same amount of time, and really challenging yourself.

You’re kind of combining elements here from both the two hand and one hand swing technique. Watch the video to see how to do it. You’ll also need to get a tad wider stance so that you don’t hit your legs with the KBs.

There you have some great variations of the Hardstyle Kettlebell Swing.

If you found this video helpful, check out my “300” Kettlebell Challenge workouts program.

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.

Get a free sample week of the training plan at the link below:

http://bit.ly/free300kbworkouts

And here’s to your continued success! –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

[new video] Kettlebell / Bodyweight Tabata Workouts

On September 23, 2019September 23, 2019 By adminIn Kettlebell Workouts, VideosLeave a comment

Hey!

Forest Vance here, owner of FVT Boot Camp Gyms, and author of the CORE Kettlebell Challenge.

Today, we have three kettlebell and bodyweight tabata workouts for you to try.

Now this workout style is based on one of the pioneer studies on HIIT training.

And the great thing about this method is, with it, you can get a great workout in only four minutes time!

All you need is a single kettlebell to do these sessions.

And the way you do it is:

– 20 seconds of all-out intensity
– 10 seconds of rest
– Repeat for 8 intervals

Each of the sequences below can be an entire Tabata workout in themselves.

Or, for a serious challenge, try them all in one session!

SEQUENCE ONE: One Hand Swings – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE TWO: Squat to Overhead Press – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE THREE: Burpees – Eight rounds of 20 seconds on – 10 seconds off.

Check out the video below:

And stay tuned … registration for our new Kettlebell Tabata – 28 Day Challenge opens tomorrow.

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

Kettlebell Exercise Video Breakdown: the “Start-Stop Swing”

On September 18, 2019September 18, 2019 By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

Are you looking to improve your kettlebell swing form?

Do you have back pain during or after your kettlebell swing workouts?

Do you feel like you could just get more benefit from the exercise if you had better technique?

Try this drill:

Kettlebell Exercise Video Breakdown: the “Start-Stop Swing”

And then get my 12 week KB Swing Mastery program.

To perform the start and stop swing, start with a great STANDING set up. This means, BEFORE you reach down to grab the KB, make sure your abs are braced, your shoulders are down and back, and that you’re ready to rock and get going in a nice athletic start position.

Then, the KB is passed back, it swings up to approx chest level, it swings back, and then it’s parked on the ground after EVERY REP.

The benefits:

– You can handle a heavy kettlebell – which means ability to use progressive overload, and make strength gains
– It helps us re-enforce a good start and stop position in the exercise
– We get practice using our lats to start the weight going from a dead stop position on every rep
– It helps us practice staying in great, athletic, safe position during the exercise

For dozens more drills like this one that will help you improve your kettlebell swing form, and a full 12 week program to take you from KB newb to HardStyle master, check out my KB Basics Swing Manual:

==>> 12 week KB Swing Mastery program

It’s coming off the market at the end of the week, but you can get it at 50% off for the next couple of days.

To your continued success! –

– Forest Vance
Certifed Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

(video) Kettlebell Half Turkish Get Up

On August 31, 2019 By adminIn Basic Kettlebell Drills, VideosLeave a comment

In Lifetime Kettlebell Fitness, my kettlebell program designed specifically for men and women 50+, we focus on teaching you the basics of safe and effective kettlebell training.

This is so that you can increase strength, improve mobility, and enjoy all the other benefits.

One of the basics that people struggle with sometimes though when it comes to technique is the Turkish Get Up.

But don’t worry, I got you covered.

The drill to start with on this move is called the “half” Turkish Get Up.

You’ll get a lot of the benefits of shoulder strengthening and mobility, core strengthening, and more.

In fact, you can use it as a stand-alone exercise.

But it also helps you learn the movement pattern so that you can eventually progress to the full version of the move.

Check out how to do it in the video below.

And check out the full Lifetime Kettlebell Fitness course. It’s on “dime sale” this week:

==>> Lifetime Kettlebell Fitness

To your continued success –

– Forest Vance
Master of Science, Human Movement
Level 2 Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
ForestVance.com

New Video – Kettlebell Rack Position

On August 16, 2019 By adminIn Basic Kettlebell Drills, VideosLeave a comment

One of the most overlooked techniques of training with KBs is how to properly rack a kettlebell.

The rack is where the KB ends up after a clean. It’s the start of overhead pressing, various kettlebell squatting variations, and more.

Check out the three simple tips I cover in today’s video to get it right!

I’d like to send you a copy of my 5×5 Barbell/Kettlebell/Bodyweight Hybrid Workout … 100% FREE!

http://bit.ly/forestvance5x5

Inside, you’ll find:

— My “hybrid” version of the classic 5×5 training program – you’ll lift heavy and gain strength, but also stay in top condition, burn fat, and move great … ALL at the same time … in about 30 mins of training time per day

— Video walk-thrus of each exercise – so that your deadlifts, Turkish get ups, hanging leg raises … and the rest of the moves we use in this awesome workout … are performed with PERFECT form, safely and effectively

— Training tips, coaching cues, and workout hacks to get faster results than you ever thought possible

… and much more!

Click the link below to get it now (it’s free):

http://bit.ly/forestvance5x5

(new video) 15 Min Kettlebell EMOM Workout

On July 18, 2019July 18, 2019 By adminIn Kettlebell Workouts, VideosLeave a comment

15 Minute Kettlebell EMOM Workout

Perform prescribed number of reps at beginning of each minute. Rest period is the time you finish the exercise until the next minute interval starts. Go though sequence below 5 times for total workout time of 15 minutes.

Minute 1: 20 2-handed kettlebell swings
Minute 2: 15 push ups
Minute 3: 8 burpees

I’d like to send you a copy of my 5×5 Barbell/Kettlebell/Bodyweight Hybrid Workout … 100% FREE!

http://bit.ly/forestvance5x5

Inside, you’ll find:

— Training tips, coaching cues, and workout hacks to get faster results than you ever thought possible

… and much more!

Click the link below to get it now (it’s free):

http://bit.ly/forestvance5x5

[new video] Kettlebell Elbow Pain – Mistake + Fix!

On May 15, 2019 By adminIn Basic Kettlebell Drills, VideosLeave a comment

Today, I have 1 tip that will help your kettlebell swings, cleans, and snatches!

You see, a very common mistake people make when doing these exercises is to bend the elbow when the KB comes down on the swing.

Watch the video for examples.

One of the things this can do is cause stress on the elbow, and eventually cause pain.

A simple cue and fix is to simply think about flexing the tricep (muscle on the back of the upper arm) when the KB swings down. This will make it so that you cannot flex your bicep (muscle on the front of the upper arm) and end up bending your elbow and causing that stress.

Give that tip a try, and hope it helps!

Also, if you found this video helpful, check out the link below.

You can get 7 of my best KB workouts – FREE for a limited time:

http://bit.ly/nogutsnoglorykb2

[new video] the “Top Down” Kettlebell Press

On May 2, 2019May 2, 2019 By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

The kettlebell press is different from a barbell or dumbbell press. This is because of its offset nature (the weight of the KB rests against the back of the arm).

This is a GOOD thing – because when you press a kettlebell, you are getting a great shoulder stability workout as your rotator cuff has to work overtime to counteract these forces!

But when you are learning the move, it can also be tricky.

The drill in today’s video should really help you a lot with getting the “groove” of the exercise.

To perform the “Top Down” kettlebell press drill, start by pressing the KB out to the top. Then, actively “pull” in down into the rack position. Almost imagine like you are doing a one-arm pull up!

It seems simple, but this is a great drill to help you learn the proper groove.

Give it a try at your next press workout, and see if it helps.

And get more ‘hacks’ to learn safe and effective KB form here:

http://bit.ly/kettlebellhacks

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com