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 new 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 the video here:
And feel free to leave your questions / thoughts in the comments section below.
Thanks for checking out today’s video – hope it helps!
PS – Sign up for my kettlebell newsletter by dropping your best email address into the box at the upper right of the page. You’ll get a FREE copy of my Beginner’s Guide to Kettlebell Training … and you’ll also get first notice when the new Kettlebell Hacks course goes on sale!
Got one more sample workout for you in the style of the Basement Badass program.
This one is similar to the workouts we use in the ‘Super Minimalist’ edition –
Check it out:
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10 Minute Kettlebell / Bodyweight Workout
Set your timer for 10 minutes. Get as many rounds as you can of the following sequence:
— 5 burpees
— 10 single leg deadlifts (right leg)
— 10 push ups
— 10 single leg deadlifts (left leg)
— 20 jumping jacks
Watch the video that shows you how to do this workout here:
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See, while the big barbell lifts are at the heart of Basement Badass, I also know that there are some folks who want to do the program, but don’t have a full barbell set up quite yet –
And so that’s why I put together a ‘Super Minimalist’ version – that’s included for FREE – so that you don’t have to sweat it, and so that you can still get all the muscle building, fat blasting benefits that Basement Badass offers – using short, effective kettlebell and bodyweight – based workouts like this one.
So go grab your copy of Basement Badass at the “Birthday Sale” price at the link below:
I am excited and honored to be leading a Kettlebells for Fat Loss Workshop on Saturday, April 30th at the LEAN Performance Academy in Slidell, Louisiana (just outside of New Orleans).
My good friend Fred Zoller is opening an AMAZING new 8000 square foot facility … and I will be out for the day to lead a workshop at the new digs, as well as to help Fred with incorporating kettlebells as a bigger part of his on-going regular workout programming with his 400+ training clients!
If you are in the New Orleans area, would be great to have you out to the event.
Details and reserve your spot now at the link below (space limited to 20 participants):
PS – Check out this sneak peak video from my new Kettlebell Hacks course on the Towel Swing – it’s footage from a recent workshop we did at the studio to give you an idea of what to expect at one of my live events:
And the weather here in Sacramento is GREAT – perfect for an outdoor workout:
Okay – it’s time for another FVT QnA session.
** Quick reminder that the price on the Forward Head Posture Fix course we’ve been talking about all this week is jumping tonight at midnight – details and snag your copy here => Forward Head Posture Fix **
Let’s hop right in:
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Q – “I get lower back pain when doing KB swings. Any suggestions?”
A – There are a lot of reasons why this could be happening.
If you have no pre-existing conditions though to your knowledge, the first place to look is your form.
Here is a video that should help:
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Q – “I have (X/Y/Z) injury – how do I work around it?”
A – The key is to keep training.
With the majority of injuries, you CAN keep working, and do SOMETHING.
I am SUCH a big believer in this.
I was back in the gym two days after both my knee surgeries, and my hand surgery as well.
I wasn’t working the body parts that I just had an operation on, obviously – but I was able to work the non-affected areas, and do what I could.
I was able to maintain my fitness, and get back in it a lot faster than if I had just stopped training all together.
Keep it goin’ and do what you can!
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Q – “I am looking to start teaching others kettlebells. Would you suggest me to start a online class, or a more private live studio?”
A – I think the easiest and fastest way to start in the fitness business is to train people in person.
You get invaluable experience working with people hands-on.
I think you NEED to work with some clients in person before you start putting programs out on the internet.
Getting your work online and out in the world is GREAT … but it is also HARD! And there are a lot of specific skills you have to learn to make it happen.
The best way to start is to get a few training clients – the first few, train them for free, or for a very low rate – get experience, and get them some GREAT results – and they’ll be telling their friends, and your little business will be growing in no time.
** If you are just getting started in the fitness business, here is a program that I think you’ll find invaluable => The Expert Program Design Platform **
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That’s it for this QnA – off to train a couple of sessions, then hit my own workout!
Have an awesome weekend, and talk soon –
– Forest Vance
Certified Personal Trainer
Master of Science Human Movement
ForestVance.com
Getting ready for our big kettlebell + bodyweight workshop tomorrow at the studio.
We’ll be teaching and training on everything from KB snatches to handstand push ups to Turkish get ups to muscle ups … it’s going to be EPIC!
SO – in the sprit of this event – I wanted to share a kettlebell and bodyweight workout with you today, that you can work into your routine.
Check it out:
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Don’t forget – we have our Kettlebell Boot Camp Workouts Mega Pack on sale over the weekend too – you’ll get 72 more workouts like the one I’m sharing with you today, video footage of a recent kettlebell workshop we put on at the studio, and a bunch more – learn more and get your copy at a discounted price at the link below:
We’re back with the 2nd installment of our ’10 Minute Kettlebell Workouts’ series!
Check it out:
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10 Minute Kettlebell Workout #2
* Set your timer for 30 second intervals
* Perform as many reps as possible of each exercise during each interval
* Rest period is the time it takes you to switch exercises
* Rest 30 seconds between rounds
* Do four rounds total
* On the first and third rounds, do the lunges and swings on the left side … on the second and fourth, do the lunges and swings on the right
1 – Reverse KB rack lunges (R)
2 – Close push ups
3 – One arm KB swings (R)
4 – Burpees
See the video that walks you through this workout here:
Also – wanted to post a reminder on our Kettlebell + Bodyweight Workshop at the studio, coming up THIS Saturday, March 19th.
It’s going to be a LOT of fun … and if you enjoyed today’s video, this will be RIGHT up your alley! 🙂
Details and grab one of the last spots at the link below:
First off, I got a video for you to check out – it’s the first in our new ’10 Minute Kettlebell Workouts’ series.
Let me know if you dig it, and we’ll post more of these in the near future!
10 Minute Kettlebell Workout #1
Also, we are running a contest where we’re giving away a FREE 36lbs (1 pood) Chimp Primal Bell (a $84.95 value) – and YOU can enter to win for a limited time!
We are doing this give-away contest simply as a way to say THANK YOU to our loyal subscribers and customers … and as a way to help spread the word about our business.
This contest is 100% free to enter, and there are no strings attached. Simply click the link below and enter the requested info to enter to win.
*Please note – due to shipping costs and other technicalities, this contest is limited to North America only*
Got a killer kettlebell ladder challenge workout for you to try today.
Before we get to it though, wanted to let you know – we are starting another Kettlebells for Fat Loss Transformation Challenge this week … and though *technically* all the available spots filled yesterday … we had one person who was going to participate, ending up having to drop out this morning due to unforeseen circumstances … SO, there is one spot remaining for anyone who wants it. The first one to apply, be accepted, and officially register gets in! I have copied details on the Transformation Challenge at the bottom of this message.
Okay – to the workout:
Kettlebell Ladder Challenge Workout
(workout recap)
This one is really simple, there’s three exercises- burpees, goblet squats, and two-hand kettlebell swings. These exercises are done in a ladder fashion for time.
So you’re going to start off with one burpee, make sure you clap above your head. Have your kettlebells set up about 5 feet in front of you so you can do your burpees then take a step forward and do your goblet squats and swings. So step forward, grab your kettlebell and do two goblet squats. Then do three kettlebell swings and set your kettlebell down. Step back and go to two burpees, 4 goblet squats, and 6 swings. Then 3 burpees, 6 squats, 9 swings. Go all the way up the ladder, as fast as possible, until you get to 10 burpees, 20 goblet squats, and 30 swings.
Record your time then come back and do the workout again in a couple of weeks or a month to see if your fitness level improves. This should be in addition to your normal workout program, it’s not a stand alone program. It’s just a fun way to mix it up and challenge yourself physically and mentally.
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Details on the Kettlebells for Fat Loss Transformation Challenge
–This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).
– We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining
– You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible over the next 12 weeks. This will include the workouts in written form, as well as video walk-thrus of how to do all the exercises in the workout plan. The workouts will be short and efficient … you’ll be training 3-4x per week, 20-30 minutes at a time, using just your own bodyweight, a kettlebell or two, and some other optional basic pieces of equipment like a jump rope and pull up bar.
– You’ll also get a meal plan designed to help you rapidly lose fat over the 12 week period.
– I will require that you check in with me personally at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and answer each week) … but you can also email any time you have a question.
– If you have questions about your form / technique on any of the exercises in the program, you can send me a video of you doing the movement to critique.
If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:
Got a new video up for you to check out on how to perform the double kettlebell press.
This is an example of how we use video to walk you through exercises used in our KBs for Fat Loss Transformation Challenge.
Now to be clear … you do NOT need to have two kettlebells to participate in the Challenge … in fact, the double KB press exercise is not even in the first month’s training program … but I wanted to share an KB instructional video with you, more than anything to give you an idea of my coaching style.
Plus, whether you particpate in our KBs for Fat Loss Transformation Challenge or not, I think this video will help you learn and perfect the double kettlebell press exercise!
Check it out – and if you are interested in the Challenge, I have copied details on it below the video.
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How To – Double Kettlebell Press
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Details on the Kettlebells for Fat Loss Transformation Challenge (only 3 spots left!)
–This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).
– We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining 🙂
– You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible over the next 12 weeks. This will include the workouts in written form, as well as video walk-thrus of how to do all the exercises in the workout plan. The workouts will be short and efficient … you’ll be training 3-4x per week, 20-30 minutes at a time, using just your own bodyweight, a kettlebell or two, and some other optional basic pieces of equipment like a jump rope and pull up bar.
– You’ll also get a meal plan designed to help you rapidly lose fat over the 12 week period.
– I will require that you check in with me personally at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and answer each week) … but you can also email any time you have a question.
– If you have questions about your form / technique on any of the exercises in the program, you can send me a video of you doing the movement to critique.
This program is a great “in-between” for folks who want more coaching and personal attention than one of my standard training programs would provide, but can’t quite afford my fully customized Elite Coaching program.
It’s also a great way for us to work together and “test the waters”, so to speak, to see if doing the Elite Coaching on an on-going, more regular basis, would be a great fit.
So are you ready to apply? Awesome!
There is just one catch though … as much as I would like to work with anyone and everyone, I simply can’t. I can only take 10 people TOTAL for this program. That’s simply all I have time for. And it’ll be first come first serve … so once those 10 spots are filled, that’s gonna be it.
If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:
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
