Category: Videos

[video] Kettlebell Exercises for Strength – the Start and Stop Swing

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Click here to get the CORE Kettlebell System – my complete kettlebell training system for fit pros and hardcore KB fans 

Most people think of the kettlebell as a cardio / conditioning tool.

But KBs can also be used for building strength and muscle!

Lifting heavy weights, and doing it often, is one of the keys if you want to get stronger. This means that picking exercises where you can move a lot of weight is key. The start and stop swing is a great choice for this goal.

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

The start and stop kettlebell swing is a great move. Work it into your kettlebell exercises for strength repertoire today!

Click here to get the CORE Kettlebell System – my complete kettlebell training system for fit pros and hardcore KB fans 

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Creator, the CORE Kettlebell System

Outdoor Kettlebell Conditioning Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

The weather here in Northern California is perfect this time of year for outdoor kettlebell workouts.

One of my favorite things to do is to bring a KB with me to the park, and do a high intensity workout like this one:

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15 swings

10 burpees

5 pull ups

run approx 200 yards

Do 3-5 rounds as fast as possible!

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Of course, it depends on your goals, as to how you would incorporate a work out like this into your overall routine.

What I personally do – and if your goals are to emphasize strength, but also stay lean, and in top condition, I recommend you do the same – is to do a kettlebell workout like this one about once a week.

It’s kind of like a ‘variety/conditioning’ day, and I will change it up every week

Then I have two additional, more strength-based, structured, progressive workouts that I do as well. These do not change every week – rather I’m working on getting stronger and better and more efficient at the movements and the poundages and everything else in those workouts.

And then I’ll do two or three more 30 to 45 minute bike rides or hikes.

Crank this work out this weekend if you want to get some extra conditioning work, and get out for some fun in the sun!

Train hard –

– Forest Vance
ForestVance.com

PS – Like this workout? Get 32 more like it by clicking below:

[video] 1 Minute Yoga Flow Sequence for Beginners

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Check out this quick and effective 1 minute yoga flow sequence for beginners!

I use this sequence to both energize myself in the morning, and before my regular kettlebell workouts.

This is just one of the 70 similar yoga videos you get in my PreHab Revolution package, found at the link below:

http://bit.ly/2oYHcFc

Give it a try today, hope you enjoy and see the benefits right away!

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

[new video] Kettlebell Warm Up Drills

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

Here is a simple sequence of kettlebell warm up drills.

These will get your joints and body moving and ready to rock for your next kettlebell workout, in less than 4 minutes.

You can also do the sequence first thing in the morning, or any time of the day!

The drills are:

— hip circle
— hip rotation
— forward / backward bend
— side bend
— side twist
— shoulder shrug
— arm circle
— 3 way neck
— bodyweight squat
— cobra + downward dog

If you liked these kettlebell warm up drills, be sure to check out my PreHab Revolution program.

You’ll get additional videos that will show you how to prep for your next kettlebell workout – showing you how to do Self Myofascial Release, Dynamic Warm Ups, and more ..

PLUS the “Cheat Sheets” from my last live Flexibility / Mobility workshop …

AND 70 Yoga Videos …

AND more!

Learn more and get your copy while it’s on sale this week at the link below:

=> PreHab Revolution

Train hard, talk soon –

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

5 Minute Kettlebell C+P / Double Burp CHALLENGE

On By adminIn Kettlebell Workouts, VideosLeave a comment

Forest Vance here with your Friday KB Challenge Workout!

You can use this as a killer “finisher” at the end of your workout to finish the day strong, like we do in KB STRONG coaching, or at the CORE KB Workshop event ..

Or, you can use it as a stand-along workout if you’re pinched for time, and all you have for available equipment is a single kettlebell.

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5 Minute Kettlebell C+P / Double Burp CHALLENGE

— 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!

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Check out the video that walks you through the workout here.

And I want to know – how many rounds can you do in 5 minutes?

Rock that one out – and enjoy your weekend!

– Forest Vance
Master Kettlebell Instructor
ForestVance.com

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Resources from Forest to help you
dominate your training and your life

1) KB STRONG group coaching – kicks off next week!
Details and apply here ===> KB STRONG coaching

2) CORE Kettlebell Workshop – May 6th in Sacramento, CA
at FVT HQ – become a licences CORE Kettlebell Instructor –
just 4 spots remain ===> CORE KB Workshop May 6th @ FVT

[video] KB Workout for Ripped Arms

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

Click here to get up to 133% stronger and gain up to 9 pounds of lean, functional muscle in the next 6 weeks

When I first started training with kettlebells … coming from more of a lifting / bodybuilding – type background … I was taken a bit by surprise …

Because in NONE of the main kettlebell exercises, do you get what we would call “direct arm work”! That is – no moves specifically for the biceps / triceps / etc …

So, I came up with a few short KB workouts for arms, that I could “plug in” at the end of my regular kettlebell training sessions, to get my arm exercise fix … and I share one of my favorite ones with you in today’s video.

Here’s how it goes:

— 15 KB towel curl
— 10 KB halo + behind-the-head tricep extension
— Complete 3 sets of each with as little rest as possible

Now you too can get ripped arms in about 5 minutes, using just a single kettlebell.

Give it a try today!

– Forest Vance
ForestVance.com

Click here to learn how to use kettlebells to gain serious strength and size … while staying athletic, improving your conditioning, and losing fat at the same time

Double Kettlebell Medley

On By adminIn Kettlebell Workouts, VideosLeave a comment

Kettlebell GAINZ is about to drop!

It’s my newest 6 week program designed to help you get kettlebell STRONG.

Keep a close eye on your email inbox if you want to get in on the special launch pricing.

In the meantime, I have a double kettlebell medley for you to enjoy. We did this at the end of a boot camp at FVT yesterday. You can do it two or three times for a finish to a workout, or three to five times for a complete workout in itself.

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Double Kettlebell Medley

*Complete 2-3 rounds, resting approx 60 seconds between, if using as finisher
*Complete 3-5 rounds, resting approx 60 seconds between, if using as stand-alone workout
*Transition between movements smoothly, with perfect form, and without putting kettlebell down

1 – Double KB Overhead Press – 20 seconds, as many reps as possible

2 – Double KB Overhead Carry – 20 seconds, walk continuously

3 – Double KB Squat – 20 seconds, as many reps as possible

4 – Double KB Rack Carry – 20 seconds, walk continuously

5 – Double KB Clean – 20 seconds, as many reps as possible

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Here’s a video where I show the double KB clean, press, and overhead squat:

And check out this video to see how to do the waiters walk and rack carry:

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Enjoy that one.

It’s tough!

And keep a close eye on your email inbox if you’d like to be the first to know when Kettlebell GAINZ is available at the special launch discount pricing.

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

Press / Leg Raise Ladder Workout + Last Call for KB Strong

On By adminIn General, Kettlebell Workouts, VideosLeave a comment

Imagine yourself, six weeks from today.

You’re feeling stronger, and looking great.

It’s March 5th – spring is almost here – and your winter layer is gone.

You’re ready for swimsuit season a couple of months early! lol

All of your friends will be asking how you did it?

You’ll reply – Kettlebell Strong!

You’ll have done it using workouts like the one below – AND just as importantly, with the coaching and support of the rest of the group.

Info and sign up for the Kettlebell Strong – 6 Week Intensive here => Kettlebell Strong – 6 Week Coaching Program

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KB Press / Leg Raise Ladder Workout

Ladder sets are a great way to vary your rep schemes while making your kettlebell workout more interesting and challenging.

(That’s why we’re using them heavily in the upcoming Kettlebell Strong 6 Week Intensive.)

Here is an example from Workout B, Week 1 of the program:

1 – KB Presses (M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)

Do four ladders up to 3 reps each. The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BETWEEN sets of KB presses – do (5) hanging leg raises – to the level of progression you feel comfortable with shown in the video below.

(kb press) https://youtu.be/B4sMPQ76H6o
(hanging leg raise progression) https://youtu.be/en5JyPNJPhY

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KB Strong is NOT just a bunch of workouts you’re given and wished the best of luck to complete on your own.

We’ll be there to help you and coach you and motivate you every step of the way.

So if you’re ready to rock – sign up using the link below:

=> Kettlebell Strong – 6 Week Coaching Program

And we look forward to working with you!

– Forest and the FVT Team

PS – Did you see the health and fitness giveaway event we have going this weekend? Some awesome and 100% FREE downloadable training courses are available for the next couple of days on the page linked to below:

=> Health and Fitness Gifts (limited time)

[video] Kettlebell Snatch Technique Hacks

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

++ Get the remaining 12 ‘Kettlebell Hacks’ videos when you order a copy of the CORE Kettlebell System => CKS (early bird access, special discounted pricing for the first 100 customers) ++

When it comes to building world class conditioning levels and torching fat FAST, the kettlebell snatch is one of the best exercises around.

And though there is a bit of a learning curve when it comes to mastering technique with the move, the GOOD news is that it’s a LOT easier to learn than the same move with a barbell.

Got a video up for you that breaks down:

— How big of a kettlebell you should be using for the exercise
— The “regular swing – high swing – high pull – snatch” learning progression
— The “low swing – clean – high swing – snatch” learning progression
— The bent arm mistake – and how to fix it
— A key mistake most people make at the BOTTOM of the snatch exercise – and how to fix it

And more!

Check out it out here:

Thanks for checking out today’s video, hope it helps –

– Forest Vance
Certified Russian Kettlebell Instructor
ForestVance.com

PS – Get the remaining 12 ‘Kettlebell Hacks’ videos when you order a copy of the CORE Kettlebell System:

=> CKS (early bird access, special discounted pricing for the first 100 customers)

[new video] Kettlebell Swing Cues – the Chicken Neck

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

The kettlebell swing is my favorite exercise of all time.

It works the entire posterior chain – which is SO important when it comes to combating the negative effects of sitting … it can help you get into top condition, FAST … AND it burns fat like crazy.

It’s also a somewhat complicated exercise. And so to do it well typically requires a period of practice and coaching.

HOWEVER … cues like the one I’m going to share with you today can help you shorten the learning curve BIG time … and get you doing safe and effective swings faster than you ever thought possible!

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One common, but often overlooked, mistake we see in the kettlebell swing is what we call “chicken necking”.

This is where your neck extends excessively at the bottom of the exercise.

This is bad because it makes the exercise less efficient, and it’s also stressful to your neck and back.

Watch the video for a simple cue to fix it.

Thanks, see you next time!

– Forest Vance
Certified Kettlebell Instructor
ForestVance.com