The single kettlebell clean can be a challenge to learn.

I speak from experience – for me, it was one of the tricker KB moves to really get down.

The “towel-under-the-arm” drill that you’ll see in today’s video has worked wonders though when it has come to eliminating the typical thump on the wrist and forearm in the catch:

The drill starts from the rack position.

Grab a partner, and have them put a small towel between your upper arm and your torso.

Then, perform a few reps of the clean, keeping the arm “pinned” to the body …

… don’t let the towel fall out!

It’s a simple, but highly effective drill that will help you keep the KB in the correct “groove”, teach you how to use your hips, and more.

Watch the video, give it a try today 🙂

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

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GET – CORE Kettlebell System (for fit pros, serious KB fans – includes full “Kettlebell Hacks” skills / drills video program):

CORE Kettlebell System

A really common mistake folks make during kettlebell swings – particularly the single arm version – is letting the shoulder “disconnect” …

… and this “shoulder packing” drill is a great fix!

Grab a partner, lie on your back on the ground, and lock hands (watch the video to learn the best grip to take for this).

Relax your shoulder, and have your partner give a couple gentle tugs. You are going to feel your shoulder “separate” from your body, as in the video.

Then, “lock in” your shoulder. Tense up all the muscles in that area of your body, set your shoulder down and back into perfect posture, and hold it there. Have your partner try to lift you off the ground. If you do this right, your shoulder and upper body will be “connected”, and all will move as one unit, as in the video.

LOCKING IN and PACKING your shoulder – as you just learned how to do in this drill – is exactly what you should be doing during the single arm kettlebell swing.

Incorporate this drill into your program for safer and more effective one arm kettlebell swings!

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“No Guts No Glory” – 7 KB Challenge Workouts from Forest (free):

http://bit.ly/nogutsnoglorykb2

In today’s video we are covering a bit more advanced, often little discussed topic – swing rhythm.

You’ll see:

— Common mistake #1 – the “lazy swing” – where the hips do not get through all the way

— Common mistake #2 – the “robot swing” – where you are TOO tight, and rush through the movement

— What proper swing rhythm SHOULD look like – where the hips snap at *just* the right time on the way up, and where they break at the right time on the way back down

Watch it now here:

To your KB swing success! –

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

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Want 7 of my best KB workouts, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for a limited time – at this link:

http://bit.ly/nogutsnoglorykb2

Many people make the mistake of attempting exercises that are too advanced, without first establishing a proper base of core strength.

For most adults, building this foundation – as well as re-gaining lost mobility and flexibility – is the key to improved performance, moving better, reducing pain and feeling great!

One fantastic drill that will help you with core strength-endurance, learning how to shape your body as a single unit, improving your posture, and MUCH more, is the hollow hold.

In today’s video, we cover some simple progressions to help you learn the drill, and work up to some more advanced / different variations of it.

Hope it helps!

– The FVT Team

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For strengthening your core and re-gaining lost mobility / flexibility, I also recommend you check this out:

http://forestvance.com/regenerate

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes:

http://forestvance.com/regenerate

Learning how to properly hinge at the hips is key to an effective, powerful, safe kettlebell swing.

But a lot of our new clients have trouble with it at first.

One of my favorite drills to teach the movement pattern is shown in today’s video. It only takes a few seconds, but it is very powerful.

Here’s how to do it:

[new video] KB Hip Hinge – Easiest Way to Get it Right

– Get set up like you’re about to do a KB swing
– Instead of swinging the ‘bell, do a couple of vertical jumps
– Then go right into a couple of swings

Since the proper movement pattern used when doing a swing is very similar to the one most people naturally use when they jump, this drill works great.

Give it a try yourself, or with your clients if you are a fit pro, for safer and more effective KB swings, starting today!

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

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Our final “KB Shred” Challenge of 2017 kicks off next week.

This is for folks who are serious about taking their results to the next level.

It’s the workouts, the meal plans, the motivation and accoutability and EVERYTHING you need to reach your goals.

And, we have some special surprises in store for this Challenge too!

Keep an eye out … we’ll be accepting applications starting tomorrow – same time, same place!

When we get new boot camp clients at FVT, one of our primary goals is to get them up to speed on their kettlebell swing form as fast as possible.

(This is because it’s such a great exercise for burning fat and building world class conditioning, and we use it as a staple in our workout programming.)

One GREAT drill we use to help refine swing form – with beginners, and intermediates / advanced trainees alike – is what we call the “Imaginary Swing”.

Watch the video, give it a try, and see the benefits today!

– The FVT Team