Fix Your Kettlebell Clean (vid) + FVT Kettlebell Workshop Update

On January 23, 2014January 23, 2014 By adminIn Basic Kettlebell Drills, VideosLeave a comment

Got a video for you today with three tips on how to fix your kettlebell clean.

But before we get to it – I want to remind you about the Kettlebell Workshop I’m holding at my studio in Sacramento, CA on the 1st of February.

Spots are filling quick for this thing, and the “early bird” pricing is about to expire.

This is a chance for you to spend a full day learning and/or dialing in your kettlebell training technique with help from yours truly … for a lot less than the cost of a single 45 minute one on one KB session.

Videos and articles etc. are a great way to learn about how to use kettlebells – but at the end of the day, really nothing is the same as in-person instruction. Get more details and reserve your spot here:

=> February 1st FVT KB Workshop

Okay, now on to the kettlebell clean tips.

This is one of my most popular videos – which is funny, because the quality sucks to be honest, and I shot it kind of spontanously, with no practice, and in a single take, in the hallway of my old house.

But I realize more all the time that the CONTENT is what matters when it comes to how to – type videos …and this one seems to have helped a lot of folks with their KB clean technique. Check it out here:

3 Tips to Fix Your Kettlebell Clean

That’s it for today. Hope the tips in the video above help you with your KB clean technique. And remember, this is just a tiny sample of what you’ll experience first hand when you attend my kettlebell workshop on Saturday, February 1st.

Train hard, and have a great day –

Forest Vance
Certified Russian Kettlebell Instructor

Double Kettlebell Strength – Density Superset Workout

On January 14, 2014January 14, 2014 By adminIn Kettlebell Workouts, VideosLeave a comment

Density training is defined simply as the amount of volume done over time. It’s a GREAT method for building muscle and shedding fat.

In today’s workout, for example, you’ll do as many rounds as you can of (3) double kettlebell front squats and (2) double kettlebell military presses in 15 minutes. Then, when you come back and re-visit the training session next time, you’ll see if you can do MORE total sets in the same time period.

This style of training is amazing for adding lean muscle, jacking your cardio through the roof, and burning a lot of calories in a short amount of time.

If you enjoy today’s workout, click this link for more like it

It’s also a great way to measure progression – because you can very simply see if you improved on your performance from your last workout or not

Today I have a double kettlebell strength – density superset workout for you to try – give it a go, and let me know how you do!

Double Kettlebell Strength – Density Superset Workout

Video Recap

Today I’m going to run you through a double kettlebell strength density superset workout.

This is going to consist of two different exercises. We’re going to do a double kettlebell front squat and a double kettlebell military press.

We’re doing three kettlebell front squats, two double kettlebell military presses for as many rounds as we can in fifteen minutes.

Keep track of the weight that you use. You should be able to go pretty heavy for this one.

Also keep track of how many rounds you get. If you’re doing the actual Kettlebell for Fighters program, which is a six week program, you’ll try to improve on the number of rounds and/or the weight that you use each week. It’s a progressive way which is how you should be structuring your programming for maximum results.

Let’s walk through the flow of the workout …

First, set your timer, get warmed up and make sure you are ready to rock.

Start with the kettlebell double front squat. Start with the kettlebells out in front, I’m going to have them backwards in a bit of a “V” position. I’m going to go back, clean them up to the shoulders, adjust my feet in just a tad, good solid rack position, thumbs touch the collarbones, forearms straight up and down. It’s just like I’m sitting down onto a box. Accelerate out of the bottom, pushing my feet through the floor to stand up.

Now there are two options from here. I can go straight to my press if I’m feeling strong or I can put them down on the ground and rest for a second.

Elbows right underneath the shoulders and hands when I’m pressing. Max body tension. Abs are tight and I’m breathing out through that sticking point.

Now we bring them back down. Set them down, shake it out and go back to another set.

So remember, you’ve got fifteen minutes. Rest as needed. This is going to be a lot more challenging than you might think. It seems really basic on paper but it is a tough workout. So let’s say you get ten rounds the first week try again later and see if you can get eleven. We’re trying to build on that. Remember, it’s a density superset so as many rounds as you can in fifteen minutes.

That’s about it! A real simple workout but TOUGH.

PS – If you enjoy today’s workout, click this link for more like it

How to Prevent Kettlebell Calluses

On December 15, 2013December 15, 2013 By adminIn Tips and Tricks, VideosLeave a comment

Flash back to late 2008. I am in training for my first Russian Kettlebell Challenge certification.

One of the things you have to do to get certified is the infamous 100 rep snatch test – 100 snatches with a 24 kilo kettlebell in 5 minutes or less.

So after a month or two of training for the test – still maybe three or four months out from the actual certification weekend – I decide to do my first trial run.

It goes fairly well. I get it done, but just in time – with maybe 10 or 15 seconds to spare, if I remember correctly.

Funny thing was though, my hands were feeling really “hot” during the last minute or two of the test.

So I look down, and am surprised to see that there is a streak of blood running down my right arm. I had ripped a callus straight off and just powered through (with all the fatigue and willingness to get it done, I did not even realize it when it happened)!

This was a good lesson though – because my training was affected for the next week or so, and I did not want that to happen again. So I have had to learn to take better care of my hands in my KB training.

I thought you might have similar problems? So I shot a quick video with some tips to help. Here is how to prevent kettlebell calluses:

** We have been talking a lot this week about complex training … and so this video is actually great timing … because when you are doing complexes, the KB is in your hand for a long period of time and is doing a lot of rotating around. And this is exactly when your hands tend to get torn up the most.

SO if you picked up a copy of Challenge Complexes – or are just planning on doing more complexes in your programming in general – you’ll want to pay special attention to this one.

How to Prevent Kettlebell Calluses

(video recap)

I’ve got a new video for you today to show you three tips on how to save your hands when training with kettlebells.

This is a really common problem. Almost everyday it seems, I get questions like

“How do I save my hands when training with kettlebells?”

“My calluses are getting ripped off during hard kettlebell training. After my high rep snatch workout I look down and blood is running down my forearm!”

Well I’ve got three simple tips to help solve this one.

Number one is to stop gripping the kettlebell so hard. What’s probably happening is when you are doing something like a snatch or clean you are gripping the bell really hard to try and slow it down. So maybe for one single repetition I do a snatch and I grip it hard and it slows down the impact but that’s an artificial way to keep that from happening. What needs to happen is you actually grip the kettlebell less and improve your technique on the snatch. Or on the clean, you need to be able to punch your hand around and not grip it hard to keep it from smacking you in the wrist. With the snatch it is just about snapping the hips hard, doing a little bit of a high pull, getting the weight to float up there and spearing the hand through.

Check out some of my other videos on my Youtube channel. I’ve got a lot more tips and specifics on there on how to do the kettlebell snatch.

The same thing with the clean, you are just punching that hand around like you are drawing a six-shooter. Elbow stays close to the body and your hand just comes around the ‘bell. No impact, no need to crush the grip.

Number two, and this comes from practice and lots of repetitions, is you want to be able to transfer that kettlebell back and forth from (demonstrating) this part of your hand to this part of your hand to skip over the calluses.

So if I’m doing a snatch, I’m going back and the kettlebell is going to be more in the hook of my fingers. Then as it comes over the top I skip to this part of my hand and as I gooseneck it to the top it’ll flip back over to the other part. So really, my calluses aren’t getting a huge beating while I’m doing that.

Number three would be if your hands tend to sweat and you are going to lose your grip (this happens a lot with any kind of high rep single arm kettlebell work in particular) just use some lifting chalk. You can get it at your local sporting goods store. Really all this is going to do is dry your hands off and improve your grip. It definitely helps to improve your grip if your hands tend to get sweaty. You may like it or you may not…as you can see it is a little bit messy but its worth it if that is a problem that you’re having.

So there are three tips for you to save your hands when training with kettlebells. Start using those right away and see some improved results.

Keep training hard, and talk soon –

Forest

Kettlebell Full Body Attack

On December 6, 2013December 6, 2013 By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

I have been doing this program myself for the last few weeks:

Garage Built Body

And have been reminded of the power of the kettlebell full body attack.

Did it paired with another exercise at the end of one of the workouts and was just SMOKED … this thing works like every muscle group in your entire body!

Watch the video below to see how to do and use the exercise:

Kettlebell Full Body Attack

And click this link:

=> Garage Built Body

To see the full Garage Built Body program from my friend Travis Stoetzel.

Thanks!

– Forest

Video Recap

I’m going to show you today what could be one of the most difficult double kettlebell exercises around. This one is called the Total Body Attack, also known as “The Man Maker” … but I didn’t come up with that name just for the record. It could be politically incorrect according to some people’s standards but whatever you want to call it, its a great exercise.

You are going to need two kettlebells. If you can handle it, try to go a little heavier than you think you can. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the bottom of the ‘bell – which is really small.

So these are 16 kilo ‘bells and the bottom of these are a decent sized base.

Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Row on the right, row on the left and hop the feet forward.

From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s just going to be from a dead stop.

Go from right here, snap the hips, weights up to the clean position. From here, adjust your feet a little bit, do a squat up to an overhead press and repeat. You can add in an optional push up if you want to make it more difficult. Repeat that for reps.

So there is your Total Body Attack. You can use that at the beginning of your workout as a total body strength move or you can use it at the end with lighter weight as a finisher.

Thanks for watching, and see you next time!

Quick Kettlebell Warm Up

On December 4, 2013December 4, 2013 By adminIn General, 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.

Watch the video below to see my three to five minute kettlebell warm up process:

Quick Kettlebell Warm Up

(video recap)

– 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.

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, MS, RKC

PS – If you liked this video, please share it with a friend who could benefit from it as well. Thanks!

8 Minute Kettlebell Finisher, Proven 4x BETTER Than Cardio (includes video)

On November 28, 2013 By adminIn Kettlebell Workouts, VideosLeave a comment

Getting some great feedback so far on yesterday’s KB finisher. Just WAIT ’till you see what’s in store for you today …

This finisher combines kettlebells and body weight into a SMOKER of a sequence to end your workout with.

It includes the rack carry which is a somewhat unique exercise that you may have never done before. (Make sure to watch the video below to see how to do it correctly.)

This finisher both improves your conditioning AND hits a ton of muscle groups, all at one time …

“Metabolic Stimulation” Kettlebell and Body Weight Finisher

Duration: 10 minutes or less

Equipment: One single kettlebell – two hand swing weight size

1) Rack Carry Right Arm x 20yards
2) Rack Carry Left Arm x 20yards
3) Spiderman Crawl x 20yards
4) Sprint x 20yards

Watch the video below to see how to do each exercise:

You can get dozens more KB finishers from Chris Lopez here PLUS some fat-burning body weight workouts from Mike Whitfield:

=> NEW KB Finishers and Advanced Body Weight Workouts —-<< on sale this week

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

Forest Vance, MS, RKC

PS – A recent study by ACE proved that you burn up to 20.2 calories per minute using a kettlebell.

vs … Calories burned per minute on a treadmill = 5 (on average)

SO … let’s say you did the above finisher in 8 minutes …

8 mins x 20 kcals = 240 kcals burned in 8 mins

vs …

20 mins x 5 kcals = 150 kcals burned in 30 minutes

THAT, my friend, is an 8 minute solution to your ineffective cardio 🙂

Cure your boring workouts here => NEW KB Finishers (on sale this week)

Kettlebell Snatch + Lateral Burpee Combo Workout

On November 23, 2013November 23, 2013 By adminIn Kettlebell Workouts, VideosLeave a comment

This workout is BRUTAL.

Knocked it out today myself, and was CRUSHED afterwards.

Try it at your own risk 😉

Here’s how it goes:

Kettlebell Snatch + Lateral Burpee Combo Workout

10 KB snatches (right arm)
10 KB snatches (left arm)
10 lateral burpees

9 KB snatches (right arm)
9 KB snatches (left arm)
9 lateral burpees

etc. … ’till you get down to 1 rep of each. As fast as possible.

Here is a video me doing a small portion of the workout above – so you can see how to do the exercises:

And don’t forget – to get TONS more workouts like this one – AND a bunch of FREE bonuses when you hop on the special offer before the end of the weekend – click HERE

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

Forest Vance, MS, RKC

HardStyle Kettlebell Swing Learning Progression

On November 4, 2013 By adminIn Basic Kettlebell Drills, General, VideosLeave a comment

Happy Monday!

Hope your week is off to a great start.

I mentioned last time that since we’ve been covering a lot on kettlebell workouts lately, that we’d be going “back to basics” for a minute and talking about some technique stuff.

Whether you’re just getting started or you’re an experienced KB enthusiast, this stuff is KEY to getting the most out of your training.

Now then …

If you’re new to KB training or if you’re still not 100% sure of your form on some of the exercises … my advice to you is to focus on JUST two moves to start – the Turkish get up and the swing.

The Turkish get up will help condtion your wrists for your cleans and presses and snatches, build shoulder mobility for these same moves, and a whole lot more.

=> If you missed the article and video I put up over the weekend on the TGU, click here to see it now

Today we’re going to talk about the kettlebell swing.

The swing is the foundation of most HardStyle ballistic movements, like the clean and the snatch.

In the today’s video, you’ll find a super basic technique progression to learn the proper movement pattern in the HardStyle kettlebell swing … this is great if you’re just getting started OR even if you’ve been training with kettlebells for a while.

Follow the progression and use the tips in the video … practice them … and you’ll be well on your way to KB swing mastery:

HardStyle Kettlebell Swing Learning Progression

Hope that helps – and fire away with your questions in the comments section below!

Thanks

Forest Vance, MS, RKC

PS – What did you think of today’s video? Was it helpful? What other topics can I help you with in the future? More KB technique/training tips? More sample workouts? Let me know in the comments section below!

Kettlebell Half Turkish Get Up

On November 3, 2013November 3, 2013 By adminIn Basic Kettlebell Drills, VideosLeave a comment

I’ve been sending you a ton of kettlebell workouts lately –

So I thought we’d go “back to basics” for a minute and go over some technique stuff.

If you’re new to KB training or if you’re still not 100% sure of your form on some of the exercises … my advice to you is to focus on TWO moves to start – the Turkish get up and the swing.

Even if this is just for a short time, like a couple of weeks – REALLY focus in on these puppies get them down. This will build a great foundation for the rest of your training and keep you from having to go back and correct bad habits later on down the road.

The swing is the foundation of most HardStyle ballistic movements, like the clean and the snatch.

The Turkish get up will help condtion your wrists for your cleans and presses and snatches, build shoulder mobility for these same moves, and a whole lot more.

Today I’m going to break down the “beginner” version of the first movement, the Turkish get up.

This video actually breaks down the HALF TGU – a great, more simple version of the move you should do if 1) you are just learning 2) you are looking to keep things simple (like in a group training setting) or 3) you just want to get a lot of the benefits of the movement in a more “basic” way.

Check it out: