Category: Videos

The Kettlebell Basics Quick Start Guide (100% free video series)

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You want to learn the basics of safe and effective kettlebell training.

Or maybe you’re already training regularly with kettlebells, but you want to improve your form to get more out of your workouts and be safer at the same time.

This video series is for you.

I’ve gone through all of the hundreds of videos I’ve put up on the internet over the last few years, and organized the best ones on the basic kettlebell moves.

The BEST part is, they are totally, 100% free!  You don’t even have to opt-in to anything.  Think of this as an early Christmas gift 😉

What I would do is watch these videos several times each, take notes on them, and then actually practice the form tips and pointers that are suggested.  Before you know it, you’ll be on your way to mastering the basics of  safe and effective kettlebell training.

Also – since we ended up with over a dozen videos total, I have decided to break this in to two parts – today, we’re going to start with the three basic KB moves:

— the swing
— the Turkish get up
— the squat

And next time, we’ll go cover the clean, the press, and the snatch.

Let’s dive right in –

 

The Kettlebell Basics Video Series

1 – FVT Kettlebell Basics Workshop – the Swing (overview of the movement)

2 – The Towel Kettlebell Swing (corrective drill #1)

3 – How to Fix Kettlebell Lower Back Pain (training tip)

4 – The Turkish Get Up (broken down into steps) (overview of the movement)

5 – Kettlebell “Half” Turkish Get Up (great way to learn the exercise OR alternative to full get ups)

6 – Think You Know How to Squat? (overview of the kettlebell squat)

Enjoy those videos, hope they help.  Be back soon with part two.

– Forest

 

PS – This video series is the perfect compliment to the Kettlebell Boot Camp Workouts program on sale this week from my good friend Georgette Pann. More details on that below:

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My good friend Georgette Pann has her Kettlebell Boot Camp Workouts program on sale this week, and I wanted to give you the heads up.

Georgette has put together 99 done-for-you kettlebell boot camp workouts – to be used in a fitness boot camp setting (if you are a trainer yourself), or for your own
personal workouts.

(You may recall that I partnered up with Georgette on this project last year … so actually, some of the workouts in the system, I put together myself …

Since then, as you probably know, we welcomed a beautiful baby girl into the world, we are opening a new 5,000 sq foot gym facility at the end of this month, along with a couple dozen other things going on … so Georgette and I came to the agreement that she would take over the project from here on out.

She has added a few new things since, I have reviewed the new program, and it’s great. If you’re looking for TONS of new ideas for your kettlebell workouts and you don’t already have a copy, you should check it out.)

I’ll be hooking you up with some sample workout(s) and training tips etc from the program all this week … but wanted to get out a “heads up” email so you can grab these workouts and start using them right away.

Here are a few of the workouts that are included:

— Strength and Conditioning Workout
— Circuit Style Training
— Beach Body Arms Workout
— High Intensity Bodyweight Cardio
— Upper Body Attack
— Lower Body Annihilation
— Quick Do-Anywhere Bodyweight Workout
— Epic Challenge Workout
— Beat the Clock
— Metabolic Depletion
— Kettlebell Swing Workout
— The “I Can’t Feel My Hands” Workout
— Tabata Workout
— Get Smoked and Jacked
— Quadzilla Workout
— The “Go Heavy or Go Home” Workout
— The “Animals” Workout

Get all the details here:

=> 99 kettlebell boot camp workouts

Kettlebell / Body Weight Power Circuit Workout

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Today I have a fun – yet challenging – kettlebell / body weight “power circuit” workout for you to try.

It is a sample from my KB / BW Power Circuit program … a program designed to help you lose fat and gain muscle at the same time.

(When you pick up a copy of my friend Tyler Bramlett’s CT – 50 program this week through my recommendation, I am going to send you a copy of the full KB / BW Power Circuit program FREE … it includes both a training manual and coaching videos.

This program is not currently for sale by itself ANYWHERE else.

Just click THIS link to order CT – 50, email your receipt to my assistant at [email protected], and she’ll hook you up with the bonus!)

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Kettlebell / Body Weight Power Circuit Workout A

1 – Set your timer for 10 minutes. Get as many rounds as you can of:

– 7 one arm KB swings R, 7 arm KB swings L
– 7 split squats R (with or without a KB for added resistance), 7 split squats L
– 14 inverted rows

2 – Set your timer for 10 minutes again. Get as many rounds as you can of:

– Double KB sumo deadlifts – 10
– handstand holds against the wall – start at :15 and work up from there, working to increase the amount of time you can hold yourself up each workout

See the video on how to do the workout here:

That’s it for day one! 20 minutes, get after it, then get on with your day.

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Now this workout is going to be most effective for you done as part of a total training program, not just as a one – off session by itself.

This is done in conjunction with a “Workout B” day … and plus, you need a strategy for your mobility / flexibility work, for your “off – day” cardio training, to warm up before your sessions, etc.

And ideally, you also need to watch some instructional videos, coaching you through how to use best technique in each exercise.

You’ll get all of these things with my KB / BW Power Circuit program … a program designed to help you lose fat and gain muscle at the same time.

When you pick up a copy of my friend Tyler Bramlett’s CT – 50 program this week through my recommendation, I am going to send you a copy of the full KB / BW Power Circuit program FREE … it includes both a training manual and coaching videos.

This program is not currently for sale by itself ANYWHERE else.

Just click THIS link to order CT – 50, email your receipt to my assistant at [email protected], and she’ll hook you up with the bonus!

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II
ForestVance.com

3 Simple – but POWERFUL – Bench Press Technique Tips

On By adminIn General, VideosLeave a comment

I have a new video for you that covers three simple, but HIGHLY powerful, bench press technique tips.

These few basic tweaks can help you lift more weight INSTANTLY – and get a lot more out of the exercise in the long run.

** Important to note – I am a fan of basic barbell training, but I believe it is MOST effective when used in conjunction with kettlebell lifting and body weight exercises.

As an example, we use the bench press – along with the back squat – in my Barbell / Kettlebell Hybrid Training 2.0 program as our two “main” lifts, and then we add in kettlebell and body weight movements such as:

– swings
– bottoms-up KB presses
– pull ups
– advanced planking variations

And more for a balanced program that helps you get strong AND powerful AND ripped at the same time.

Find my BB / KB hybrid workout here

 

On to the bench press technique tips:

 

Video Recap

3 Simple – but POWERFUL – Bench Press Technique Tips

1 – Get your feet on the ground

I see a lot of folks put their feet up ON the bench when doing the exericse. When it comes to lifting the maximum amount of weight, this is not ideal. You want to have your feet on the ground so you can use your lower body to stabilize yourself and actually assist with the move.

2 – Get a proper grip width

Hop down in to a push up position without thinking about it. That’s probably going to be the most efficient hand width / grip for YOU when you are bench pressing.

3 – Bring the bar low and keep the elbows tucked

Bar is low as it comes down – below the nipple line. This will help you press more weight. And, also keep the elbows tucked, NOT flared out to the sides … this will help you lift more weight as well, and will also be easier on the shoulders.

 

I hope those bench press technique tips help you lift more weight, get more out of the exercise in the long run, and stay injury – free!

Also, be sure to check out my Barbell / Kettlebel Hybrid Training 2.0 workout if you liked this video – it’s a full 6 week program that incorporates bench pressing with kettlebell work and basic body weight movements to get you strong AND powerful AND ripped at the same time.

Find my BB / KB hybrid workout here

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II
ForestVance.com

Clean-Squat-Press-Snatch KB Complex [new vid]

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I think there is a belief that many “experts” hold in the strength and conditioning world, that is incorrect.

The belief is that without barbell training, you can’t get strong.

Now don’t get me wrong – if you want to get as strong as humanly possible, you probably do need to include some barbell work at some point along the way.

BUT … if you want to be strong, but ALSO be able to move well, take a short run or play a game of pick up basketball without feeling like you’re going to keel over, get out of bed in the morning without feeling like you got hit by a truck … then I think that your BETTER choice would be the Kettlebell Challenge Workout approach.

This is where you DO lift “heavy” … using body weight and kettlebell exercises … but you also take a more balanced approach, where not only strength but endurance, stamina, flexibility, power, speed, etc are all addressed and developed at the same time.

=> Learn more about my Kettlebell Challenge Workouts program here (on sale ’till tomorrow night)

One thing I use quite frequently in this approach is the KB Complex …. so I thought I’d provide you with a quick example of one. This complex can serve as an entire workout by itself – here’s what it looks like:

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Clean-Squat-Press-Snatch KB Complex

Be sure to do your tissue quality / mobility + flexibility warm – up … and maybe practice your KB form before you go into the workout full blast … then simply do:

– 1 clean
– 2 squat to overhead presses
– 3 snatches

5-10 times on each arm (depending on your goals and current fitness level)

Take as much rest as needed to use good form.

See the video on how to do this KB complex here:

Click HERE for 32 MORE KB workouts like this one – and the full Ultimate Kettlebell Challenge Workouts program!

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As another “real-life” example … we have an advanced kettlebell lifting / strength group that I work with personally at my gym three times per week.

Over the last 18 mos, folks in this group have gotten very strong by most standards … using almost exclusively kettlebells and body weight.

We focus on getting great at the basics – pull ups, push ups and advanced variations, double and single leg squats a variations, handstand progressions, jumping, sprinting, KB swings and snatches, presses, TGUs, complexes of different varieties ….

Here is “S” – one of our long-time FVT Strength Group members – pressing two 20k/45# KBs overhead

Bottom line is, folks in the group have consistently made progress and gotten stronger … and best of all, have stayed healthy, feeling good, and injury – free.

In conclusion, you do NOT have to use barbells to get strong. Most of us want to be strong, but also be able to run without feeling like we’re going to keel over, also not feel like we’ve got hit by a truck when we get out of bed in the morning. And that’s the other big benefit of training with body weight and KB’s – you can do ALL of this and more.

If you’d like to learn more about my full kettlebell training program based around these concepts, check out Ultimate Kettlebell Challenge Workouts HERE – it’s on sale through tomorrow night.

Keep training hard, and talk soon –

– Forest Vance, MS, RKC II
Author, Ultimate Kettlebell Challenge Workouts

Burpee/Squat/Swing Kettlebell Ladder Workout

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Here’s a quick ‘n’ brutal burpee/squat/swing kettlebell ladder workout for you to try … it’ll take you less than 20 minutes, hit all of your major muscle groups, and the only equipment you’ll need to do it is a single kettlebell.

If you enjoy this workout, you’ll love my new Ultimate Kettlebell Challenge Workout package … you’ll get 32 more workouts just like this one … PLUS my complete FVT Kettlebell Basics Workshop footage … PLUS the Ultimate Kettlebell Guide … PLUS 28 more bonus kettlebell workouts!! More info at this link => Ultimate Kettlebell Challenge Workouts

Burpee/Squat/Swing Kettlebell Ladder Workout

Here’s what to do:

1 burpee
2 kettlebell squats
3 kettlebell swings
Then, go back to the top and ‘climb the ladder’!

Meaning you’ll do:

2 burpees
4 kettlebell squats
6 kettlebell swings
Then:

3 burpees
6 kettlebell squats
9 kettlebell swings

And continue in this fashion until you get to 10 burpees, 20 kettlebell squats, and 30 kettlebell swings. Complete the workout as fast as possible.

Here’s a video that shows you how to do the workout:

Try that workout today, and let me know how you do. And have a great week!!

Forest Vance, RKC II

 

PS – If you liked this burpee/squat/swing kettlebell ladder workout, you’ll LOVE my new Ultimate Kettlebell Challenge Workout package … you’ll get 32 more workouts like this one … PLUS my complete FVT Kettlebell Basics Workshop footage … PLUS the Ultimate Kettlebell Guide … PLUS 28 more bonus kettlebell workouts!! Check it out:

=> Ultimate Kettlebell Challenge Workouts (on sale this week only)

FVT Kettlebell Basics Workshop – the Kettlebell Swing

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The kettlebell swing is the best exercise for fat loss.

It’s a total body move that burns TONS of calories, engages the entire posterior chain (muscles in the back of the body), and will get you into amazing cardio condition, all at the same time.

But most people get it wrong.

At BEST they don’t get all they could out of the move, and at worst they seriously injure themselves.

Thing is, the technique IS tricky … but if you know the proper progressions, you can make the move safe, and INCREDIBLY productive for fat burning, as it should be.

Got a new video that takes you though a simple progression learn the swing (or refine your technique if you’re already doing the exercise).

And if you like the video, you can find the full FVT Kettlebell Basics Workshop videos on sale HERE – along with 33 new KB Challenge Workouts for Fat Loss, and a whole lot more.

Check it out:

As outlined in the video, the swing progression is:

– The KB deadlift – practicing the hip hinge and getting the movement pattern down

– The 1/2 swing, one rep at a time – be sure to “park” the ‘bell between reps, BUT don’t get overextended when you put the KB on the floor

– The full / standard swing – ONLY progress to this AFTER you’ve mastered the previous two drills

This is just a quick example, but the key to safe and effective KB training lies in progressions like this one. That’s why if you’re looking to lose fat with kettlebells and stay injury – free, you should seriously consider investing in my full FVT KB Basics Workshop videos (along with 33 new KB Challenge Workouts)!

Train hard, and talk soon –

Forest Vance, RKC II
ForestVance.com

Think You Know How to Squat? [video]

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There are a lot of things that have to be in place to do a proper squat.

You need:

— mobility in the right places
— strength in the right places
— desire to work (squatting is hard!! … and it’s a lot easier to do half-reps etc)

And the reality is, most people do NOT have all of these things going.

Most people cannot do a legit, full-depth squat with perfect form.

Now it’s SO important that you develop and maintain your squatting ability. As a baseline for proper movement. To get the most out of your workouts and fitness program. To keep fit and healthy and strong as you age.

The goblet squat – invented, or at least popularized, by Dan John – is a fantastic exercise 1) to teach you how to squat properly and 2) as a drill in itself.

Check out this short video from our last kettlebell workshop for a quick tutorial on how to do the movement:

The Kettlebell Goblet Squat

Thanks –

Forest Vance, MS, RKC II

PS – If you liked this video, it’s just a tiny, tiny taste of my stuff … I have literally hundreds of free videos like it, hundreds more training articles / blog posts / free workouts, dozens of full training programs, a membership site, an online coaching program …

The “core” of it ALL is my email newsletter.  It’s the hub and main focus of what I do online.  So if you got to this page somehow and you’re NOT signed up for my newsletter yet … and you dig the video here … be sure to drop your best email in the box at the upper right of the page to get signed up now!

Armour Building Kettlebell Complex

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Got another complex workout for you today.

In the article we posted on the blog a couple of days ago, I talked two great ways to use complexes:

1 – As a tough “finisher” at the end of your strength training workout

2 – As a stand – alone training session to replace your cardio

Another way I you can use complexes that I didn’t mention is as a strength workout by themselves – IF you program them correctly.

A great example is Dan John’s infamous Armour Building Kettlebell Complex. I learned and this one at the RKC II from Dan himself about three years ago – TOUGH stuff.

The Armour Building Kettlebell Complex consists of:

— 2 double cleans
— 1 double military press
— 3 front squats

Here’s a good video on how to do it:

You ideally use the heaviest weight you can press for 1-3 reps, to really get the most out of it.

Go for 15-20 minutes, and get as many HIGH QUALITY sets as you can with GOOD FORM in the allotted time.

Simple, but VERY effective for building strength.

Give that one a try and let me know how it goes for ya! 🙂

Have a great day, and talk soon –

Forest

PS – When you pick up a copy of Challenge Complexes on my recommendation (includes 35 MORE complex workouts like the one in today’s article) … because I think it’s a fantastic program, and I think you’ll really benefit from purchasing it … I’m going to throw in a copy of my “Kettlebell Complex Scorcher” program.

This is a full program based around a brutal kettlebell complex that you’ll focus on progressing and improving upon over a four week period. It includes a manual in PDF format and a coaching video walking you through how to do the exercises in the workout.

All you have to do to get this FREE is:

– Click THIS link (or any other one in this message)
– Pick up a copy of Challenge Complexes on my recommendation
– Forward your Clickbank email receipt to my assistant at fvtcustomerservice (at) gmail.com

And we’ll send you access to your FREE copy of my Kettlebell Complex Scorcher program!

Fix Your Kettlebell Clean (new video)

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The kettlebell clean is possibly the toughest to MASTER of the basic KB drills (“basic” kettlebell exercises being the swing, squat, Turkish get up, clean, press, and snatch).

The goal is to clean the ‘bell up from the ground in one smooth movement into a perfect rack position at the shoulder. But commonly –

— The starting positon / “set up” for the clean is done wrong
— Folks get TOO MUCH hip drive, and end up whacking / brusing up their forarm in the process
— The KB takes the wrong path on the way up, making the exercise much harder (in a bad way) and causing extra stress on the elbow and shoulder

SO, I got a new video for you, that will show you how to fix the problems listed above – a few more – in about two minutes! Take a pause from whatever you’re doing and check it out below.

And, don’t forget – as part of the “FVT Baby Sale” going this weekend, we have not one but TWO of my best-selling kettlebell programs on sale:

=> Kettlebell Challenge Workouts 2.0
=> Kettlebell Boot Camp Workouts

So if you enjoy the video, be sure to check out those programs as well 😉

Kettlebell Clean Technique Tips

Thanks, train hard, and talk soon –

– Forest Vance
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor

Why Your Squat Isn’t Getting Stronger (NOT what you think)

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A lot of experts say that the squat is the king of all exercises.

Of course, there will always be a bit of debate to be had … about if this is the true “KING” of all exercises out there … some people will agree, and some people won’t.

BUT … what matters most is … if you get stronger in the squat, you’ll end up getting strong all over as well. You can’t deny that.

So then, the question becomes – HOW to get your squats stronger?

Do you just keep adding weight to the bar? Is there some sort of special set/rep scheme you should be following?

Interestingly, it’s NOT always just an issue of strength.

Of course we can always keep trying to add more weight to the bar in hope of getting ourselves stronger … but if that’s all it took, we’d have a LOT more people walking around with bigger squats, right?

What could very well be holding you back from a stronger squat is MOBLITY. You need to be able to move your body through a better range of motion, more efficiently.

Because the better you move, the stronger you’ll get in the long run.

If all you do is keep trying to add weight to the bar in hopes of getting stronger – and if you’re not moving well – you’ll end up running into problems. You’ll be reinforcing terrible movement patterns, which will NOT help you get stronger … and in all likelyhood, you’ll end up getting injured as well.

The solution is to re-learn how to MOVE properly … and if you’re trying to improve your squat, re-learn how to do the actual squat movement itself.

Do that, and you’ll see your strength levels BLAST off the charts.

To give you an exact done-for-you-system on how to do this right, check out my buddy Travis Stoetzel’s Double Your Squat Program. You’ll not only discover how to move better and with more efficiency, you’ll also get your hands on Travis’ proven 6-Week Squat Cycle.

It’s an All-In-One squatting system that will no doubt help you gain massive amounts of strength.

=> Double Your Squat System (on sale this week at 75% off!)

That’s it for now. Start working on moving better, and see your squat numbers go up faster than you ever thought possible.

Train hard, and talk soon –

Forest Vance, MS, RKC II
ForestVance.com

PS – Almost forgot – got a new video up for you today on this same topic. A simple starting point for improving your mobility on the barbell back squat is the kettlebell goblet squat.  Check it out below:

Kettlebell Squat Progression