Category: Videos

Brutal Kettlebell Challenge Workout (up for it?)

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Got a BRUTAL kettlebell challenge workout for you today from the FVT archives. (This one is from my original Kettlebell Challenge Workouts course).

Just change into your workout clothes, grab a kettlebell and give this one a go!

Kettlebell Challenge Workout

Video Recap

  • 2 Clean and Presses on each side
  • 4 Snatches on each side
  • 12 Goblet Squats
  • 16 Hand to Hand Swings

Repeat this circuit 5 times as fast as possible.

 

Additional notes

Official KB weight for this challenge is 24k (men)/16k (women).

That being said, do NOT attempt the workout with the official weight unless you have an adequate level of strength and conditioning. Meaning, quite simply, that you must be able to handle the load safely and under control for the duration for the workout. If you’re not ready yet for the official weight, no worries – do the workout with a lighter weight that you know you can handle, but will still challenge you.

Bottom line, use good judgement, and work out safely.

 

Time standards

Done with good form, non-stop, each round/circuit will take you approx 1:30 to 1:45 to complete. With that in mind, here are some general guidelines for time:

14 mins or less = good
12 mins. or less = great
10 mins. or less = elite

Enjoy the workout – and the rest of your weekend –

– Forest Vance, MS, RKC II

 

PS – Let us know how you do in the comments section below!

PPS – Here’s a “secret” link to grab my original Kettlebell Challenge Workouts program at 50% off:

=> Get Kettlebell Challenge Workouts (special discount link)

 

NEW Barbell / Kettlebell Hybrid Training Workout

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

When it comes to building brute strength, nothing beats the barbell as a training tool.

Kettlebells on the other hand are a fantastic piece of equipment for rapid fat loss, and shooting your conditioning levels through the roof.

So for folks like me and you, who want to:

– gain strength and lean muscle
– if needed, be ready at any given time to take on a variety of physical challenges – maybe run a 5k, or bench press 1.5x your body weight, or snatch a 24k KB 100 times in 5 mins …
– just look, feel, and perform at our best, all of the time

COMBINING these two training modalities gives you the best of both worlds.

BUT – what’s the BEST way to do it?

Well, after getting questions almost every day about the best way to mix barbell and kettlebell work in the most efficient way, I went to the “lab” (my gym) and tested dozens of different training programs first on myself, then on a few select training clients. I came up with a program that is the result of YEARS of hard work, experimentation, and figuring out the most effective barbell / kettlebell workout that will get you the fastest results, in the shortest amount of time. And I put it together into my new Barbell / Kettlebell Hybrid Training program.

I wanted to give you an actual sample of one how one of these workouts is put together, so you could see if it’s a training style that would fit your needs:

 

Barbell / Kettlebell Hybrid Workout

1 – Start with a general warm up, including foam rolling and mobility work

2 – Move on to superset #1 – four rounds of these two exercises total:

– Barbell Deadlift x8
– KB Single Arm Press x8

3 – FOUR sets of alternating reverse goblet lunges, eight reps each, try to go UP in weight each set (until you can no longer complete the reps / your form breaks down / etc)

4 – Kettlebell – based metabolic finisher to end the workout

(This one is actally from my friends Funk Roberts and Chris Lopez’s new Kettlebells for Fighters program – the beauty of this plan is that you can use one of the “finishers” I give you in the workout, OR you can use any other one you like. It’s great for mixing things up, but also keeping the “core” lifts the same so you can continue to make progress on them etc. ):

– Do exercises circuit – style, one after the next
– 45 seconds work
– 15 seconds rest between exercises
– Rest for two minutes after round one and repeat circuit a total of four times

– 1/2 stance 1 arm KB swings (2 rounds right, 2 rounds left)
– single leg KB deadlifts (2 rounds right, 2 rounds left)
– goblet squats
– push ups
– one arm KB rack step ups (2 rounds right, 2 rounds left)
– KB renegade rows
– 2 arm KB swings

Video on how to do this circuit:

Click HERE for more info on the KBs for Fighters program

To sum up, for gaining strength and lean muscle, to be ready at any given time to take on a variety of physical challenges, and to just look, feel, and perform at your best, all of the time – you can’t beat the combo of barbell and kettlebell training. The key lies in HOW you combine the modalities for best results. And you can learn EXACTLY how to do this, in the most effective and time-efficient way, with my new Barbell / Kettlebell Hybrid Training plan HERE.

Thanks for reading, have a great Friday, and talk soon –

– Forest

Simple Technique Tip for a Better Deadlift

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Deadlifts are a PHENOMENAL exercise … but they take a lot of preparation. You must be able to hip hinge properly, and have the proper mobility and stability to be in control of the movement before you load it up and go for it.

A great way to learn how to:

– Actively sit back into a hip hinge
– Brace your core
– Engage your lats
– Load and strengthen your posterior chain

And much more, is with the KETTLEBELL DEADLIFT.

Watch this video, try / practice the progression for yourself, and watch your deadlifts get better in a hurry!

 

Simple Technique for a Better Deadlift

– Forest Vance, MS, RKC II

PS – Got an AWESOME new Barbell / Kettlebell Hybrid Training 6 week workout plan coming your way VERY soon … stay tuned!

New Video – Best KB Exercise for Great Glutes!

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Want a KILLER “glute-enhancer” exercise? The kettlebell single leg deadlift is it.

You’ll also work your balance, core strength, and a bunch of other stuff while you’re at it.

Check it out:

 

Kettlebell Single Leg Deadlift

 

A few coaching points on the exercise:

— Start by deadlifting the ‘bell off the ground with BOTH feet, not one (to protect your back)
— Keep the hips square
— Keep the shoulders square
— Start the move by picking up the back leg
— In the bottom of the move, you should be in a straight line from the head, hip, knee, and ankle
— Try to balance and do all your reps on one side continuously without putting the other foot down – but it’s also okay to tap the off foot down for balance if you need to

Work the kettlebell single leg deadlift into your training routine, and start enjoying the benefits right away!

– Forest Vance, MS, RKC II

 

PS – Speaking of kettlebell exercises … I almost forgot to mention something to you …

Killer KB / BW program from my friend Callie Durbrow on sale this week, called Gladiator Fat Loss:

=> Gladiator Fat Loss

I have followed Callie’s stuff online for the last couple of years, she both owns a rockin’ gym and manages a thriving online business , so I’ve been really impressed with all she seems to have going on all the time … and I actually got the chance to meet her in person a couple of months ago.

This new project of hers is awesome, so I just had to share it with you.

According to Callie:

Gladiator Fat Loss is a 12 week training system that utilizes Kettlebell and Body Weight training for an efficient, 22 minute training session each day. It features three specific phases of training:

– Phase 1 is the Fat Loss Furnace and prep portion where clients will use full body training sessions to sky rocket their metabolism and improve work capacity and strength
– Phase 2 is a Density Training cycle where clients will be challenged to get as much work done as possible in two short portions on each training day. This will elicit the response for lean, sculpted muscle and also continue to improve work capacity.
– Phase 3 is Gladiator Muscle and Strength where both men and women can benefit extremely well from this heavier phase of strength work combined with a metabolic push at the end of each session.

The training cycles are also supplemented with a HIIT manual and a nutrition protocol to enhance results.

This is the perfect program for men or women who want to get sculpted, lean and athletic. The workouts are created for gym sessions, basement or garage workouts or even outside. Each session can be advanced by working harder and faster or adding heavier weights, or regressed by performing lighter Kettlebell movements or body weight work. Overall this is for an intermediate to advanced trainee but can be modified for a beginner as long as they have some experience with a kettlebell.

Check it out here:

=> Gladiator Fat Loss (on sale this week)

KB Exercises for Abs – The Kettlebell Windmill (weightless,low,high / standard progression)

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I’ll admit it. Until I learned how to do the windmill RIGHT, about three years ago at the first RKC II I attended, I did NOT like the exercise. It felt awkward, I didn’t know if I was doing it correctly, and it just didn’t feel like I was getting much out of it.

Then I learned how to do the exercise PROPERLY — and I quickly realized just how powerful it was for building core strength, shoulder stability and mobility, opening up the thoracic spine, “unlocking” the hips, and a whole lot more …

My goal with today’s video is — especially if you’re in the same boat as I was before the RKC II — to help you learn how to do the windmill properly … and to fully realize all the wonderful benefits it has to offer!

The Kettlebell Windmill (weightless,low,high / standard progression)

 

After you watch the video, some additional coaching points for you:

Kettlebell Windmill Progression

1 – Weightless Windmill

Start with a ketttlebell at the instep of your foot. Your feet should be pointed to the side at approximately 45 degrees.

Poke your hip out to the side. The movement in this exercise is coming from the hip and not the torso.Let the hand slide down the leg; tap the ‘bell and stand up.

(You’re imagining you have a kettlebell in your top hand throughout the movement here.)

2 – Bottom-Hand Windmill

Same exact movement; now you’re simply picking up the ‘bell with your bottom hand.

3 – Standard Windmill

Same movement — only now the KB is overhead. Arm is locked, shoulder is “packed” — same principles as the Turkish get up. Make sure you tense the glute and engage the core to stand up.

 

Kettlebell Windmill Workout

Now for a sample workout using the windmill, just so you can see how to use it:

— 12 push ups
— 20 swings
— 5 windmills/side
— 8 lunges/side

Do a set every 60 seconds. Do 5 rounds of the circuit total.

 

Total Body Abdominal Annihilation

And also, to remind you … I just finished putting together a new program, called “Total Body Abdominal Annihilation”.

In it, you’ll find:

– More of my favorite total body kettlebell and body weight exercises — like Janda Sit Ups, Windmills, and TGUs
– Simple to do yet SUPER effective total body ab workouts like this one in this article
– And more ..

Right now you can get this program FREE.

How? Just click this link (make sure it’s the LAST one you click before you order):

=> 0 to 6 Pack Abs

… check out all the details on my trusted friend Tyler’s “0 to 6 Pack Abs” program (on sale ’till the end of this week), see if it is a good fit for you … and when you grab your copy, I’ll send you a free copy of MY new program, “Total Body Abdominal Annihilation”.

(To get your bonus, just send your Clickbank receipt to my assistant at fvtraininfo (at) gmail (dot) com and she’ll get you all set up)

This offer is good when you order before July 12th, 2014.

Thanks, and talk soon –

Forest Vance, MS, RKC II

The Thoracic Bridge

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Here we have the thoracic bridge. This is a FANTASTIC move I picked up from Senior RKC Max Shank at a workshop earlier this year … it’s great for:

— improving hip mobility
— improving thoracic spine mobility
— improving shoulder mobility

And a whole lot more.

I was having some trouble with the double kettlebell jerk during the workshop – my thoracic / shoulder mobility was just not there going in to do the movement well.

SO, I worked these thoracic bridges for a good 10 mins … and it was AMAZING the difference it made! I went from a “just okay” double KB jerk, to a nearly perfect one!!

Try it for yourself. Do an exercise or movement you have trouble with. Then watch the video, do a few thoracic bridges on each side, and try the movement you were having trouble with again. I think you’ll be pleasantly surprised.

– Forest Vance, RKC II

 

PS – In case you were wondering, this video is actually a short clip from my Kettlebell / Body Weight Hybrid Strength Workout … more details on the full program here:

=> Kettlebell / Body Weight Hybrid Strength Workout

Hate Stretching? Here’s What to Do –

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Confession for you today.  I don’t like stretching and mobility work.

Don’t get me wrong – I know how important it is, and feel SO much better when I do my joint mobility and movement prep work on a daily basis …

I just don’t really LIKE to do it, as in enjoy it.

Plus, if I’m short on time, I am very sad to say that it can be the first thing to go.

NOT good – but true 😉

Maybe you feel the same way?

If so, I have a great strategy for you. I do this in my own workouts, as well as set up many of my programs this way these days (like in this month’s new kettlebell / body weight hybrid strength workout)

Simply PAIR TOGETHER:

— a strength movement
— a complimentary mobility or stability exercise

During your regular workout. You can “sneak in” your mobility work this way, and also actually improve the movement quality – and even performance – of your strength move.

Here’s an example:

(from KB / BW Hybrid Strength workout, day 2)

— weighted pull ups – 3 reps

PAIR with

— kettlebell arm bar (see a video on how to do this one below)

Simple strategy. Powerful results. And awesome if you hate stretching like me 😉

That’s it for now. Hope that tips helps ya. Thanks for reading, and talk soon –

– Forest Vance, RKC II

 

PS – Check out the full Kettlebell / Body Weight Hybrid Strength workout I referenced in this article here:

=> Kettlebell / Body Weight Hybrid Strength Workout

 

The Towel Kettlebell Swing

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One of the most common mistakes people make with the kettlebell swing is using the arms too much, and not using enough hip / lower body power.

The towel kettlebell swing is a brilliant drill that I learned at my first RKC certification over five years ago, that for many folks fixes this mistake in about 60 seconds.

Watch the video first, then give the drill a try – and watch your kettlebell swing form improve instantly!

Towel Kettlebell Swing coaching points:

— use about HALF the normal weight you’d use for a KB swing
— turn the kettlebell “sideways” (opposite direction from your standard KB swing)
— grip the towel close to the handle – there should be about an inch of towel between your hands and the horn of the ‘bell
— do it correctly, and the ‘bell will fly out straight, and be weightless at the top of the move
— if you try do the “squat and front raise” thing, and use your arms too much, the ‘bell is going to droop down at the top

Once you get the movement down, go directly into a set of standard kettlebell swings after you’re done, and watch your form improve instantly!

Hope that helps, train hard, and talk soon –

Fores Vance, MS, RKC II

PS – Did you find this video helpful? If so, please share it with someone you know who could benefit. Thanks!

The BEST Hybrid Kettlebell Workout EVER?

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Kettlebells are awesome.

Sprinting is awesome.

In today’s article from my friend Mike Whitfield of Sprint Conditioning, he puts them TOGETHER into one killer workout – to create what COULD be be the best “hybrid” kettlebell conditioning workout EVER!

Enjoy –

– Forest

###

The BEST KB Hybrid Workout EVER?
by Mike Whitfield, author, Sprint Conditioning

It was a beautiful 73-degree sunny day in Kennesaw, Georgia.

There was a field.

There was a kettlebell.

And I wanted to do something cool about that.

Hey, I’m Mike Whitfield, Master CTT and a friend of Forest Vance. We both have a similar story on losing fat and helping others do the same (but without having to live in the gym).

Of course, unlike Forest, I never played football in my life … except Madden on the Playstation (ha!). But here is a photo of where I was and where I’m at now:

Hey, if I can do this, ANYONE can.

So, let’s start with a quick quiz … what are 2 of the most powerful conditioning “tools” to help you shed fat and get in the best shape of your life faster than anything else?

If you’re guessing “Sprints” as one – you are right.

Sprints demand a lot both from your nervous system and your muscles, so in order to recover from them, your body has to work harder. During this recovery, your body utilizes fat as fuel.

To get the most out of sprints, they must be done in a very short amount of time with strategic recovery periods.

It’s definitely the fastest (but NOT the easiest) way to lose fat.

Today, you’re going to combine the power of sprints with a single kettlebell.

If it’s beautiful outside, get some vitamin D and do this outdoors.

Here’s the plan:

— Use a kettlebell as your marker.

— Sprint 10 – 20 yards

— Once you reach the marker (KB), do 10 KB Swings.

— Your recovery is walking back to the starting point.

— Do this for 10 minutes. Rest more if needed – but remember, it’s only 10 minutes!

See how it works here:

Note – If you’re not a sprinter, you can do:

a) Jumping Jacks (10-15 as fast as possible)

b) Run in Place (10 secs – go HARD!)

What an awesome way to burn more fat in less time… and yes, you can even train like an athlete!

Have fun,

Mike Whitfield, Master CTT

Grab 31 MORE sprint conditioning workouts like this one here

###

Wow, awesome stuff Mike.  Thanks so much for sharing with FVT readers!

One more thing.  I am throwing in my OWN bonus program – the Mud Runner’s Manual – FREE, when you pick up a copy of Mike’s Sprint Conditioning through my recommendation this week, while it’s on sale.

Inside, you’ll learn little-known methods of:

— Total body strengthening – get strong and tough enough to beat any obstacle

— Building functional muscle – you’ll build strength that not only looks good but works great too

— Increasing flexibility and mobility – qualities you’ll need to stay injury free on race day

— Improving cardio endurance – a KEY component of performing at a high level at your event

— Improving mental toughness – maybe the most important quality of all at your mud run

— Getting you stronger, faster, and more athletic!

 

Again, you’ll get this FREE when you grab a copy of Mike’s Sprint Conditioning system on my recommendation.

Just grab your copy of Sprint Conditioning HERE (or from any other link in this post), forward your email receipt to my assistant at fvtraininfo (at) gmail.com, and she’ll get you hooked up with your bonus!

Bodyweight / Kettlebell Challenge Workout

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Just finished up our monthly challenge workout at the FVT studio with our boot campers. Could easily be the hardest one ever.

This is no joke. Seriously, make sure you’ve got your form dialed in on all these moves and a good base of fitness if you’re even going to attempt it.

But, if you’re up for it, give it a go, and let me know how you do:

Bodyweight / Kettlebell Challenge Workout

Set up is FIVE exercises:

– KB swings (standard weight is 24k for men, 16k for women)
– hand release push ups (from the toes for men, from the knees for women … each rep, at the bottom, take your hands off the floor)
– walking lunges (lightly touch your knee to the ground on each rep; each step counts as one)
– inverted rows (either suspension trainer or Lebert Equalizer … knees are bent, feet flat on the floor … any grip … touch the ground with the body and chest to the level of the hands on each rep)
– burpees (no push up at the bottom, clap hands above the head at the top of each rep)

Get as many reps as you can of each exercise in 60 seconds. Rest for 30 seconds between exercises. Do three rounds total, resting for 60 seconds between rounds. Your score is the total number of repetitions you do in the workout.

Score benchmarks:
300 – great
375 – amazing
450+ – world class

Good luck! You’ll need it 😉

– Forest

PS – I put together a special report at the end of each year, of ALL the challenge workouts we do at our studio – for folks who want it for reference, to do the workouts on their own, etc.

You can get THREE years worth of my challenge workout reports:

— FVT Challenge Workouts 2010
— FVT Challenge Workouts 2011
— FVT Challenge Workouts 2012

FREE when you grab my friend Shawna K’s Challenge Fat Loss program this week through my recommendation.

Just click THIS link, order Challenge Fat Loss, forward your receipt to fvtraininfo (at) gmail.com, we’ll verify your purchase, and send you all three of the bonuses!