Category: Videos

[video] Kettlebell Exercises for Abs – the Rack Squat

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The Rack Squat is a nice variation on the standard kettlebell squat, and a great way to bring the abs and other core stabilizer muscles into play.

The easiest way to get the KB into starting position is to “cheat” curl it up. Get the weight between the feet, like you are going to deadlift it. Grab the horn of the ‘bell with the hand on the side you’ll be holding the weight during your squat. The other hand goes on top of that hand, and assists to bring it up to the rack.

If you are comfortable and confident with your technique, you can also clean the KB to the shoulder to get to starting position.

In the rack position, make sure you have three points of contact. 1) the forearm 2) the upper arm and 3) the thumb touching the collar bone. (Point #3 is more of a self check – you do not need to have your thumb touching the collar bone the whole time. Watch the video to see what I mean.)

Remember when you are doing this move that the whole point is to STAY SQUARE. Do not let your shoulders rotate, or the KB drop to one side, at any time. This will really activate the abs and all of the other core stabilizer muscles we are trying to bring into play.

When finished with the desired number of reps, return the KB to the ground in the same way you picked it up.

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KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

KB workout in the park

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Today’s session is great “minimalist” – style workout you can in the park, on a nice day.

Grab your KB, find a bar to hang from and do your leg raises, and you’re ready to rock!

Let’s do this – I’ll coach you through it:

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WARM UP

Let’s get the hips and shoulders warmed up to get to ready to rock.

Do this:

– 15 easy bodyweight squats – get low, hold the bottom position on each rep for a second or two
– :20 plank hold from the forarms
– 8 wall slides (Face away from a wall. Back up to it and “stick em up” – your heels, butt, shoulders, and back of the head should be touching the wall. Slowly slide your hands from up and down the wall, keeping all the mentioned points of contact as well as the elbows and hands the whole time.)
– 8 easy alternating reverse lunges per leg
– 8 easy push ups
– 8 wall slides again

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SKILL WORK

BEFORE you do the main workout, I want you do 1) review form for the movements – watch the videos below, and 2) do two PRACTICE rounds, 5 reps of each exercise, and work on your form.

kettlebell swings

push ups

hanging leg raises

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WORK OUT

As fast as possible, do:

– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 25 KB swings (recommended weights = 24k – men, 16k – women)
– 25 push ups
– 25 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises

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If you liked this workout, check out my full 12 week “no gym” training plan:

No Gym? No Excuse! (on sale this week)

… and keep training hard! –

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

PS – You are going to LOVE No Gym? No Excuse!

[video] 9 Minute “Kettlebell – Burpee Bonanza” Workout

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This workout is one of my favorites.

It can be done as a finisher at the end of your regular strength workout, OR as a short, stand-alone training session in itself.

And all you’ll need to do it is a single KB:

9 Minute “Kettlebell – Burpee Bonanza” – No Gym! No Excuse! Workout

(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups

Watch the video that shows you how to do it here:

Enjoy!

Forest Vance
Certified Russian Kettlebell Instructor
ForestVance.com

PS – We are putting my No Gym? No Excuse! – 12 week program up on sale for the next few days. Order now at the link below:

http://bit.ly/ngnespecial

10 Minute Kettlebell Workout #1 (video)

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This total-body, HIIT-style kettlebell workout will work every major muscle group in your body, and send your metabolism through the roof … in 10 minutes flat!

Ready to give it a try?

Let’s do this!

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10 Minute Kettlebell Workout #1

Get as many rounds as possible in 10 minutes of:

– 5 burpees
– 5 alternating goblet lunges
– 10 push ups
– 10 kettlebell swings
– 20 jumping jacks

Watch the video that shows you how to do the workout here:

Get 33+ MORE kettlebell workouts like this one here:

http://bit.ly/kbchallengeworkout

Thanks, keep training hard! –

– Forest Vance
Master of Science, Human Movement
founder, the CORE Kettlebell System
ForestVance.com

Pre-KB Workout Warm Up Sequence

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

You may or may not be getting warmed up before your kettlebell workouts now.

But, it is very important that you do so.

Among other things, warming up properly will help you get mentally and physically ready for your training session, keep you injury free and actually improve your performance.

Pre-KB Workout Warm Up Sequence

— Start with getting some music going that you like and visualizing the session ahead

— Next do your soft tissue work. Hit areas that are specifically tight for YOU with a foam roll, lacrosse ball, etc.

— Do some kind of “cardio” — run in place, jumping jack, etc.

— The final segment is going to be some dynamic flexibility and muscle activation. Two great examples of this would be the reverse prisoner lunge and inchworms or walk outs.

Check out a video that walks you through this pre-KB workout warm up sequence here

If you found this helpful, be sure to check out the full PreHab Revolution program here

SO — now you have no excuse to skip your kettlebell warm up. Just a three to five minute time investment before your training session goes a long way.

That’s it for now — train hard, and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

PS – If you:

— Are constantly battling injuries from hard training
— Live with a little – or a lot of! – chronic pain
— Want to move better and improve your workout performance
— KNOW you need to improve your mobility – but aren’t really doing anything about it

Check out my PreHab Revolution program at the link below:

=> PreHab Revolution

New Free Video Series – Kettlebell Hacks “2.0”

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Registration for the October 21st, 2017 CORE Kettlebell Workshop in Costa Mesa, CA is LIVE!

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“Kettlebell Hacks” is our most-viewed, most-downloaded, best-selling video series.

In the series, I break down tips and tricks to help you learn the basics of kettlebell training, quickly and easily.

Well over the last few weeks I have posted several new videos on the YouTube Channel, all around the basic kettlebell exercises.

It’s like Kettlebell Hacks “2.0”!

Now these videos are short, but very to-the-point. So be sure to pay close attention when you review them – I think you’ll pick up some tips and tricks that will help you rapidly improve your kettlebell form, and start getting better results!

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Video Series – Kettlebell Hacks “2.0”

Kettlebell Exercises for Beginners – the Squat

Kettlebell Exercises for Beginners – the Two Hand Swing

Kettlebell Exercises for Core – Hand to Hand Swing

Kettlebell Exercises for Core – the One Hand Swing

Kettlebell Exercises for Beginners – the Box Squat

Kettlebell Exercises for Strength – Start and Stop Swing

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All of the videos in this series were filmed at the last CORE Kettlebell Workshop. We only do one of these per year at FVT, but we just opened registration for another one in Costa Mesa, CA on October 21st. If you want to get coaching and help from me in person, this is a great opportunity. Snag your early bird discount spot while they still remain at the link below:

=> CORE Kettlebell Workshop October 21st, 2017 in Costa Mesa, CA

Thanks for checking out the new “Kettlebell Hacks 2.0” Video Series. I think you’ll pick up some tips and tricks that will help you rapidly improve your kettlebell form, and start getting better results!

– Forest Vance
Master of Science, Human Movement
ForestVance.com
creator, the CORE Kettlebell System

[new video] Kettlebell Exercises for Beginners – the Squat

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++ Summer KB Shred (30 Day Challenge) – open now!! Click here for details and to submit your application ++

8 tips to perform the kettlebell squat – discover where you may be making mistakes with this basic kettlebell exercise for the entire body:

1 – Pick a kettlebell up off of the floor, cleaning it with both hands into starting position. When the kettlebell is picked up, a neural spine position will be maintained.

2 – Assume a shoulder width stance with the feet.

3 – Hips will decend back and down to start the movement.

4 – Hips will decend lower than the knees at the bottom.

5 – The lumbar curve is maintained, and the heels stay down on the ground.

6 – The knees stay in line with the toes.

7 – The top of the movement is completed with full knee and hip extension.

8 – The kettlebell will be placed on the ground in the same fashion that it was picked up.

At this point, you have 8 tips to learn and perfect your kettlebell squat.

But these aren’t your only keys to success.

You also need to know how to perform the rest of the basic kettlebell exercises with great form to get the results you’re looking for, and to stay injury free …

AND you need a full plan in terms of what kettlebell workouts to do on what days, and so much more.

That’s what you’ll get in our upcoming Summer KB Shred (30 Day Challenge)!

Click here for details and to submit your application.

Thanks, talk to you soon-

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

[new video] Kettlebell Exercises for Beginners – the Two Hand Swing

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

++ Summer Kettlebell Shred – 30 Day Challenge opens tomorrow .. keep an eye on your email inbox for details and first chance to apply ++

The goal of today’s video is – using everything I’ve learned from the multiple certification workshops I’ve attended, dozens of books I’ve read, hundreds of videos I’ve watched, and thousands of people I’ve worked with in person over the last decade – to briefly and concisely as possible teach the basics of what is probably the most common kettlebell exercise – the two hand swing:

Kettlebell Exercises for Beginners – the Two Hand Swing

1 – The feet are about shoulder width apart to start.

2 – The toes are somewhere between pointed straight ahead, and slightly out – about 11 and 1 on a clock.

3 – Start with the kettlebell 18 to 24 inches in front of you, on the ground.

4 – Get set up at the top – engage your abs, get your shoulders down and back and in perfect posture – BEFORE you reach down to grab the KB, and hold that position throughout the set.

5 – Your hips should be higher than your knees when you reach down to grab the kettlebell.

6 – Initiate the exercise by hiking the kettlebell back.

7 – The KB is swung up to about chest level – no higher than the shoulders.

8 – The handle of the kettlebell should be above the knees as it swings back between the legs.

9 – Repeat for desired number of reps.

10 – Park the kettlebell safely to finish the set.

While the two hand kettlebell swing might look simple, there are a lot of moving parts to get it right.

And you should be continuously working to improve and refine your form in the exercise.

This video is a great start to learn the basics of how to perform the exercise safely and effectively!

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

++ Summer Kettlebell Shred – 30 Day Challenge opens tomorrow .. keep an eye on your email inbox for details and first chance to apply ++

Top 5 Forest Vance KB Workouts of 2017

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2017 is half OVER!

Figured it would be a great time to bring you the top 5 most popular ForestVance.com kettlebell workouts of 2017.

Let’s jump right in –

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Top 5 Forest Vance KB Workouts of 2017

1 – Single Kettlebell Density Complex (2.1k likes)

2 – “Beat the Clock” Kettlebell Ladder Challenge (1.5k likes)

3 – 15 Minute Single KB Complex Workout (980 likes)

4 – KB Workouts for Ripped Arms (935 likes)

5 – 330 Rep Bodyweight Ladder Challenge (551 likes)

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These workouts are fun, challenging, and highly effective.

If you want my personal help in designing workouts like these, specific for you and your goals, available time to train, injury history, equipment availability, and whatever else – now is the opportunity.

I am opening spots in my Elite Distance KB Coaching program this week, for a few new clients to work with for the next 90 days, and get into the best shape of their lives.

But registration shuts down tomorrow, or when I reach capasity, whichever comes first.

If you are interested, check out the details using the link below, and submit your application now:

=> Forest Vance Elite Coaching

Here’s to an even better second half of the year! –

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

New Video – Kettlebell Exercises for Core – the One-Hand Swing

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The two-hand kettlebell swing is often the first KB exercise people learn, and is one that they most often return to.

HOWEVER, the one-hand swing is the version you should in fact be using more of the time! – especially if you are looking to strengthen your core.

The one-hand version of the swing adds the so-critical anti-rotation component to the exercise. It also works our grip harder, and forces us to stabilize the shoulder more.

To perform the one-hand swing, assume an IDENTICAL set up to the two hand swing.

Same stance width, same foot position, same start for the kettlebell … the ONLY difference is, I take one hand off the KB when doing the exercise.

My shoulders stay square, my body stays in the same position, the KB still comes up to the same position at the top – it’s ALL THE SAME as the two hand swing.

Incorporate this kettlebell exercise for the core into your training routine today!

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

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If you want MY help with your kettlebell / bodyweight training practice, now is the opportunity. Because I am opening spots in my Elite Distance KB Coaching program this week, for a few new clients to work with for the next 90 days, and get into the best shape of their lives:

=> Forest Vance Elite Coaching

If you are interested, check out the details using the link above, and submit your application.

(I only open up spots a few times per year, so this could be the perfect opportunity for you to get in the best shape of your life this summer).