Category: Videos

(video) Kettlebell Turkish Get Up with Proper Form

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

It is believed that ancient wrestlers in what is now Turkey invented the get up to prepare for their grueling competitions.

Sadly, it is an exercise often neglected or dismissed by people who do not understand how to do it, or what it can do for the body.

However, it is unbelievable move for overall mobility and stability of the core, shoulders, and hips.

No other single exercise can do all of this.

And that’s why if you’re NOT doing get ups now, you need to start, ASAP!

Check out today’s video – you’ll see the whole movement at speed, and then broken down into steps:

Part 1 = Roll to the side, pull the ‘bell to the body, roll to the back, punch towards the ceiling

Part 2 = Opposite arm, leg go out at 45 degrees

Part 3 = Roll to the elbow, then hand. It’s NOT a sit up!

Part 4 = Foot sweep

Part 5 = Get set, get tight, stand up!

Then, all you need to do is reverse the motion to get back down.

This is obviously a quick overview, but it is a good intro to the move, and a start.

For more in-depth instruction, check out my Beginner’s Guide to Kettlebell Training.

You’ll learn the basics of the safe and effective KB training. You’ll also get a sample workout to hone your skills.

Get it free for a limited time at the link below:

http://forestvance.com/beginnerskbguide

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor

(video) KB / BW 5 Minute Challenge Workout

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

Here is a quick, fun challenge to try.

You can do this at the end of today’s session, or even as a quick stand-alone full-body blaster if you’re pressed for time:

KB / BW 5 Minute Challenge Workout

— Set your timer for 5 minutes
— Start by performing 1 KB clean and press on the left side, and KB one clean and press on the right side
— Follow this immediately with one double burpee (double burpee = burpee with TWO push ups)
— Without resting, go immediately into TWO clean and presses on each side, and two double burpees … followed by three clean and presses on each side, and three double burpees, etc …
— “Climb the ladder” and get as high as you can in 5 minutes!

Check out the video here:

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We’re kicking off “Foundations week” for our upcoming 42 Day KB Shred Challenge TODAY.

This is a program specifically for folks who:

— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.
— Want some extra time to focus in and learn proper technique.
— Are coming back from an injury, and want to make sure they start things on the right track.

I would be working with you closely, coaching you through a special one week training plan, helping you get ready for our upcoming 42 Day KB Shred Challenge, starting the next week.

We’d be working on the foundational KB moves, help you to refine your form, and build your base of fitness.

You can still get in, but you’ll need to submit an app ASAP:

http://bit.ly/kbfoundations

Hope to hear from ya 🙂

And to your success! –

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

(video) #1 Cause of KB Low Back Pain – and How to Fix It

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

Kettlebell swings are an awesome movement for building power, conditioning, and blasting fat – all at the same time.

BUT, the technique can be tricky.

Specifically, many folks complain of low back fatigue, or even pain, when learning how to do the movement.

Now there can be various reasons why this happens. A actual pre-existing injury could be one of them – so to be clear, I am NOT giving medical advice. Get checked and cleared by your doc before starting any exercise program.

But, if you are healthy, and you are doing the exercise correctly, you should NOT be experiencing lower back pain when doing swings, or even really feeling it much, if at all, in your lower back.

So what’s the #1 cause of KB low back pain?

From my experience teaching thousands of folks how to use kettlebells, it is swinging the kettlebell too close to the ground.

To fix it, just bring the ‘bell as close to the body as you can as it swings back.

The motion is similar to hike passing a football.

Another great cue is to imagine you are throwing the KB through your stomach … and then to get the hips out of the way at the last minute.

Check out this video to see the mistake, and simple fix, in action:

And if you found this tip helpful, be sure to check the new and improved version of my new “KB Hacks” home-study course: http://bit.ly/13kettlebellmistakes

To your success!

– Forest Vance, ForestVance.com

(new video) Most Common KB Clean Mistake – and How to Fix It

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Kettlebell cleans are an essential move – but the technique can be tricky!

One of, if not THE most common mistake(s) people make with the move, is swinging the KB too far out in front of the body.

This ends up resulting in lots of impact as the KB comes around the wrist and lands at the top.

One simple (but powerful) tip to improve is simply – keep the arc of the KB close to your body.

Imagine like there is a wall a foot or so front of you as you clean, and keep the KB from hitting it.

Watch the video for the full demo:

And if you find this tip helpful, stay tuned!

The new and improved version of my best-selling “Most Dangerous KB Training Mistakes – and How to Fix Them” home study course will be available VERY soon.

Keep an eye on your email inbox 🙂

– Forest

(new video) 5 Minute Kettlebell Swing Workout

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

This short kettlebell workout seems simple – and it is! – but it’s also quite the challenge.

You’ll get around 100 total swings in, a nice cardio spike, and a great chance to work on your kettlebell form.

This is PERFECT to use at the end of your existing workout to finish strong.

Or, if you’re pressed for time, you can even use it as a stand-alone “mini” conditioning session.

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5 Minute Kettlebell Swing Workout

YOUR CHOICE:

– two hand swings
– one hand swings

Set the timer for 5 minutes.

First 30 seconds, you’ll do two hand OR one hand swings.

Second thirty seconds, you’ll do some “active recovery” (run in place or jumping jacks).

Repeat for 5 minutes total.

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FREE BEGINNER’S GUIDE TO KB TRAINING

In my Beginner’s Guide to Kettlebell Training, you’ll learn the basics of the safe and effective KB training. You’ll also get a sample workout to hone your skills.

Get it free for a limited time at the link below:

http://forestvance.com/beginnerskbguide

(video) Best KB Exercise to Prevent Shoulder Pain?

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

What is the best kettlebell exercise to prevent shoulder pain?

I would argue that it is the Turkish Get Up.

IMPORTANT – the exercise must be done in a pain-free range of motion. This should go without saying, but it should be noted that any exercise that causes you pain, should be avoided.

The TGU is so good for preventing shoulder pain as it moves you through a broad range of motion, while the rotator cuff muscles are firing and stabilizing the entire time.

The weight bearing positions in the exercise are also great for scapular stability and strength.

IMPORTANT – get the technique right, go slow, and break the movement down into “steps”.

Watch the video below to see how:

And check out the program on the next page for a complete plan to help you fix your shoulder pain:

NEXT PAGE =>> Fix My Shoulder Pain

To your success! –

– Forest Vance, MS
Certified Corrective Exercise Specialist
ForestVance.com

20 min “FSK” Kettlebell Workout (upper body + core)

On By adminIn Kettlebell Workouts, VideosLeave a comment

Kettlebells are the ultimate “handheld gym”.

With just a single KB, you can go in your garage, or your back yard, or your living room for that matter … and get a total-body workout in around 20 minutes.

Take today’s FSK Kettlebell Workout from my friend Mike Zhang for example:

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FSK Kettlebell Workout (upper body + core)

1 – Clean and Press + Burpee

7 Reps/Side (clean and press) + 10 Reps (burpee)
3 Sets

2 – Double Arm Swing

12 Reps
3 Sets

4 – Renegade Row

8 Reps/Side
3 Sets

5 – Plank


30 Secs
4 Sets

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Jam through that workout in about 20 minutes – you’ll see, it’s no joke!

Want the full 6 week program?

Well, for the next couple of days, you can actually get FSK 12 Kettlebell free.

You see, my friend Mike Zhang has his new “4 minute kickboxer abs” program up on sale this week.

And when you get it through my link:

http://bit.ly/4minkba3

He has given me the green light to include his “FSK 12 Kettlebell” – 6 week program FREE.

All you have to do is order through the link above (we will send out the bonus this coming Monday to all who order through my link).

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KBs are the best portable “gym” around. Try today’s sample workout and you’ll see what I mean!

To your continued success –

– Forest Vance, Certified Kettlebell Instructor, ForestVance.com

[video] Mike Zhang 4 Minute “Kickboxer Abs” Workout

On By adminIn Guest Posts, VideosLeave a comment

Check out this 4 minute “kickboxer abs” workout from Mike Zhang.

It’s an awesome and fun sequence you can add on to the end of your KB session today.

If you like it, also be sure to check out his 4 Minute Kickboxer Abs program:

http://bit.ly/4minkba2

(When you order through my recommendation, you will also get Mike’s “FKS Kettlebell” – 6 week program free. Order using the link above, and we will send out the bonus later this week).

KB Snatch Troubleshoot – 3 Tips (new vid) + Last Call for 42 Day KB Shred “Cohort 2”

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

The kettlebell snatch is a total body exercise that develops the entire posterior chain of the body (glutes, back, hamstrings) … while building power, strength, and conditioning, all at the same time!

But learning safe and effective form can be tricky.

In today’s video, I share a few short clips from a recent KB workshop I did to help you troubleshoot your technique.

The main points are:

1 – Aggressively spear your hand through at the top

The more you can aggressively bring your hand TO the KB as it comes around the top, the better quality the move, and less impact there will be.

2 – Keep the arc close to the body

Keep the arc of the KB close to the body throughout the movement.

Try practicing this one from the top of the movement down, as shown in the video.

3 – No corkscrew

In HardStyle kettlebell training, we do NOT corkscrew the KB on the way up or the way down. It flips straight over the hand / wrist.

Be sure to watch the full video to see all of these techniques demonstrated.

And let me know if they help with your kettlebell snatch technique!

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Last call for 42 Day KB Shred – “Cohort 2”

In case you haven’t heard, we had a LOT of people get on board for the 42 Day KB Shred Challenge that kicked off last week, on January 2nd.

We are getting reports of two, three, four, as much as five pounds of weight loss … after just ONE WEEK of consistent training, following our meal plan, and plugging into our online community.

But there were also quite a few folks who applied a little late, and weren’t able to get signed up in time for the January 2nd start date.

So, we are going to offer something we’ve NEVER done before. We are going to do a “2nd cohort” for the 42 Day Kettlebell Shred Challenge, starting this coming Monday the 14th.

If you missed the January 2nd start date, this is your chance to get in on the fun!

But hurry! – we are starting TODAY, so we need your application ASAP, so that we can review it and get you signed up.

Details and submit your application at the link below:

42 Day KB Shred Challenge “2nd Cohort” – starts today, Monday, January 14th

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Here’s to your kettlebell training success! –

– Forest Vance
ForestVance.com