Category: Videos

Kettlebell Swing Modifications

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Recently, I met a doctor here in the Sacramento area who, in addition to his medical practice, owns a weight loss clinic.  He has two BodPods at his clinic – a pretty rare, and super expensive body composition measurement device.

We got to talking, and when I mentioned how I had always wanted to get my BF% measured with one of these devices, he offered to do a test for me.  It was a great experience – and very helpful in the big picture of reaching my ultimate fitness goal(s).

(If you are in the Sac area, I would highly recommend hopping over to his clinic and getting this test done.  I’ll send out more details about exactly how you can set this up, in the next week or so.)

Good news is, I have lost some body fat since the beginning of the year. But I am still about two or three pounds away from my “fighting weight”. So, I need to keep focusing on fat loss … which in my world, means I need to keep doing lots of kettlebell swings 🙂

High volume swing workouts – like the ones in this program – are typically the approach I take to using kettlebells for fat loss.  But when you’re doing hundreds of swings in a single workout, you need to know how to “manage fatigue”.  Which is what today’s video is all about.

Check out the video below, then read the recap below it:

Video Recap

Hey guys, Forest Vance here from FVT Boot Camp in Sacramento, CA. One of the staple exercises in our boot camp program is the kettlebell swing. What we do many times, for a variety of different reasons, if we have people that are just starting off and getting going … if it’s towards the end of a workout we always value safety and want to make sure that people are using good form through the end so we use this when you’re getting smoked out and your form starts to deteriorate. We have a couple different modifications on the kettlebell swing that I want to share with you and break down in this video.

Two very basic ones. The standard two hand kettlebell swing. The kettlebell is coming to about shoulder level and that is what our standard swing looks like. Now if you start to fatigue and get smoked out, let’s say you are doing 100 reps, let’s say your form is not quite on point yet and you’re just getting tired and you know you are breaking down … instead of trying to keep going and getting sloppy go to a half swing. You’re just going to think, snap the hips and let the ‘bell swing up about halfway. That’s your variation number one.

Variation number two is you can switch to a sumo dead lift and you can practice a hip hinge. So you’re swinging away and you get to rep 30 and start getting smoked out I can switch to your half swing … now I’m getting smoked … now I switch to my dead lift. Then I can keep going, I can finish my set and keep getting a workout and I can continue on and practice my skills and drills and get into great shape and keep doing the workout you want to do.

In summary – if you’re just getting started with the kettlebell swing, or if you’re doing high rep/volume swing workouts and need to “manage” your fatigue, this video will help you.  Incorporate these techniques into your training today for better results!

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

Forest Vance, MS, RKC II

PS – If you liked this article, be sure to sign up for my kettlebell training email newsletter … you’ll get tips and tricks like the ones in this article sent to you several times each week when you do … PLUS a free copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email address into the box at the upper right of the page to get signed up now.

AND – if you know anyone else who might benefit from this info, feel free to pass it on 🙂

KB/BW Boot Camp Workout (follow up video)

On By adminIn Kettlebell Workouts, VideosLeave a comment

Today’s video is a follow-up on the kettlebell boot camp workout I posted here … it goes through in detail how you would set things up – in a boot camp setting – to make the session as TOUGH as possible, but also flow smoothly from segment to segment, etc.

Whether you are a boot camp instructor yourself, or you just enjoy doing this style of workout, I think this video will really help you get the most out of this routine.  Check it out:

Grab the Kettlebell Boot Camp Workouts Mega-Bundle at over 50% off (this weekend only!) by clicking here

Safe and Effective Kettlebell Training (#1 secret)

On By adminIn Basic Kettlebell Drills, General, Tips and Tricks, Videos4 Comments

I returned home late on Sunday night from my weekend San Jose RKC assistant duties, and I was right back at it Monday morning, teaching a kettlebell boot camp at my Sacramento, CA training studio.

After about 30 hours of learning and teaching kettlebells over the weekend – with some incredibly great and smart folks – I noticed that my boot campers were actually pretty darn dailed in with their swing form. Nice! Good job Forest! 🙂

So, on my drive home from work last night, I started thinking a bit about WHY this is so.  I mean, go into some workout rooms full of people swinging kettlebells, and instead of impressive, things look ugly.  Real ugly.

One reason that our campers look good in the kettlebell form department is simple – we care. We want people to do things RIGHT, and we coach them up until they get it. We don’t tollerate sloppy form.

However, I believe the single most important factor contributing to good kettlebell training form is effective cuing.

This is actually a somewhat complex topic, and can be broken down into all different specific components (visual, auditory, kinesthetic, etc.) … but at its core, is all about matching your teaching style to a student’s learning style.  It is part science and part art.

What I wanted to do in today’s post was simply break down a few of my favorite cues I have learned over the years. These will help you immensely if 1) you are a trainer yourself, or 2) you are training on your own and are having a hard time mastering the technique of a specific KB exercise.

I have also tried to include WHERE I got these cues … because I want to give credit where it is due!

 

5 Cues for Safe and Effective Kettlebell Training

 

1 – Punch your butt through a piece of glass behind you

This one comes from the book Kettlebells for Dummies by Sarah Lurie.

It’s a great one if you are having a hard time getting down the hip hinging movement that is the foundation of the kettlebell swing.

As you decend into the deadlift, punch your hips back like you are pushing them through a piece of glass behind you.

I go through a little breakdown of this in a recent video – check it out here:

=> HardStyle Kettlebell Swing Progression (part 1)

 

2 – Don’t be the guy at the beach

Got this one from David Whitley (the Iron Tamer).

This applies when you are doing a Turkish Get Up – to your bottom shoulder.

A lot of folks make the mistake of letting themselves slouch to the ground with their bottom (closest to the ground) shoulder during the movement.  Hence, you look like the “guy at the beach”.  Do NOT do this.

Instead, push yourself away from your shoulder, and create as much space from your shoulder to your ear as you can. This is a good cue to get you to do that.

 

3 – Just the right amount of power on the clean

This one comes from the Dragon Door forum, I think … honestly can’t remember.  Sorry to whoever I learned it from 🙂

If you are doing a KB clean, and you give it too much hip snap, the kettlebell will fly up and whack you in the wrist.

If you don’t give it enough power, the move essentially turns into a cheat curl.  Not what we are going for either.

Get it just right, and the movement is a thing of beauty.

Check out this video for a more detailed explanation:

=> How to Fix Your Kettlebell Clean

 

4 – Throw the kettlebell through your stomach

I am not sure where I got this one to be honest … it was from an RKC though, and maybe on a YouTube video somewhere … thanks again 😉 …

Anyway, it is great to get the proper path of the kettlebell going from the top of the snatch, down to the finish.  Just imagine your are throwing the ‘bell back through your stomach, as it comes out of the top locked out position.

 

5 – Rip the handles of the kettlebell apart – while keeping your arms straight

This is a great one to help you get your shoulders back in the two handed deadlift and swing movement.  Got this one from Pavel at my first RKC.

When you are at the top of a deadlift position, keep your arms straight, and imagine like you are ripping the handles of the kettlebell apart.  This will fire your lats and force your shoulders down.

 

Okay! There are five of my favorite coaching cues for you. Use these cues to improve your own form and that of those that you coach.  And watch your progress go through the roof!

Thanks for reading, and talk soon –

Forest Vance, MS, RKC II

 

PS – I got a killer new package of kettlebell boot camp workouts I’m putting together for you, and it’ll be available this weekend at a great discount.  Keep an eye on your email inbox for details …

PPS – If you want to learn more coaching cues like these, I recommend you attend an RKC event yourself. There is nothing like it. Click here for a list of all upcoming Dragon Door workshops:

=> Upcoming RKC Events

3 Tips for Better Kettlebell Boot Camp Workouts

On By ErikIn General, Tips and Tricks, Videos1 Comment

I love leading fitness boot camps at my Sacramento, CA kettlebell gym.  I am coming up on ten years of personal training experience, and I truly feel like  I have found my life’s purpose.  Rarely is there a day where I actually feel like I am “going to work”.

I am also dedicated to being a life-long student of my craft – and continue to learn and improve how I do things each and every day.  So, whether you are just getting into training with kettlebells, or you are a fitness boot camp instructor yourself, I thought some of the lessons I have learned along the way in the area of better kettlebell boot camp workouts might be of use to you.

Watch the video first, then read the recap below it:

Video Recap – 3 Tips for Better Kettlebell Boot Camp Workouts

 

1 – Make sure you select your kettlebell exercises wisely

When I first started teaching kettlebell boot camps about five years ago, I didn’t give a lot of thought to matching exercise selection to group ability level.  This was a big mistake.  Some folks would leave feeling like the workout was too easy, and some ended up in way over their heads.

Sometimes, keeping it simple is the best way to go in a fitness boot camp setting. For most, exercises like kettlebell swings, goblet squats, and rows are effective and easy to teach. With more advanced students, exercises like windmills and push presses can work well. The important thing is to be attentive to what your class is ready for.

2 – Set a new personal record for each session

Trying to do just a little better each day is an AWESOME way to keep yourself motivated, and continually progressing towards your fitness goals.  It’s also a great way to stick to your workouts for the long term – and to get your campers to stick around for a long while, too.

Pushing yourself and your students harder leads to more efficient and intense workouts. That could be using a heavier kettlebell or adding more movements like extra pushups into your set.

3 – Approach your fitness program from a holistic perspective

YES, you need to provide an amazing experience at your kettlebell boot camp.  But you ALSO need to look at all the other pieces of the “fitness pie” for optimum fitness results …

Promote a well rounded, healthy lifestyle, with proper diet and sufficient recovery in between workouts. Proper rest will give you the energy for a focused workout when the next session comes around!

 

In conclusion, if you are a boot camp instructor yourself … or, if you enjoy doing boot camp – style kettlebell workouts on your own … use these three tips to take your workouts to the next level!!

PS – If you liked this article, make sure to sign up for the KettlebellBasics.net newsletter TODAY and grab my F.REE Beginner’s Guide to Kettlebell Training.  Just drop your best email address into the box at the upper right of the page.

Sacramento, CA Kettlebell Workshop @ FVT

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and Tricks, Videos3 Comments

I’m going to do a recap and “top 10 take-aways” list from last Saturday’s Sacramento Kettlebell Workshop here in just a sec … but first, have a quick look at this footage –

I got “challenged” to do one of my kettlebell combos with my biggest KB – and my wife caught it on film! Check it out:

 

Okay, enough of that 😉 –

Every time we hold a kettlebell workshop at the studio, it gets a little bit better … and I think Saturday’s event was no exception.

This time around, we had folks come in from over 100 miles away – which was a first! – we made it a two-session, optional full – day (five hour) event, which was also a first – and most importantly, I think it was the most fun I’ve ever had teaching one of these.  So thanks again to all who attended.

There were so many things that I ended up covering, that I wanted to share with those of you at home who couldn’t make it out –

So, I thought I would put together a quick list of the top 10 highlights of the day, based on initial feedback –

 

1 – Kettlebell footwear tips

One important point I covered was what kind of footwear to use when you’re training with kettlebells.

I covered this topic in depth in a post on this blog some time back; if you missed it, check it out again here:

=> 5 Reasons Why You Should Train Barefoot

 

2 – What size kettlebell to use

This is something I haven’t covered at previous workshops, but realized that it was an important thing a lot of beginner KB users are struggling with. Check out this video to for some tips:

=> What size kettlebell to use (video)

 

3 – History of the kettlebell

I added a fun little intro piece about the history of the kettlebell, and folks told me that they enjoyed it. Here is some info for you, from Wikipedia:

=> History of the kettlebell

 

4 – Simple warm up

A simple kettlebell warm up that you can use any time, to get ready for a great KB workout:

  • KB sumo deadlift – 8 reps
  • KB halo – 8 each way
  • ‘pumps’
  • repeat 2-3 times total

This warm up, by the way, is from Enter the Kettlebell by Pavel:

=> Get Enter the Kettlebell

 

5 – Box squat/vertical jump/towel swing progression

A couple of drills, that are great to help you learn the fundamentals of the kettlebell swing.

First is the box squat – practicing sitting back on to a box/bench/etc. – and learning how to move through the hips.

Then, you progress to the same movement, but jump out of the bottom – to simulate the explosiveness of a swing.

Finally, the towel swing is done with a towel inside the handle of the KB – this is a separate drill, but it teaches you to use your lower body, in the way that you learned to in the box squat progression – and then you can put everything together and improve your swing technique!

(This one came from Enter the Kettlebell as well.)

 

6 – Simple three step TGU progression

This is the Turkish Get Up, broken down into its simplest steps.

  • The pick up – roll to the side, pick the KB up off the floor
  • The 1/2 get up – the movement performed up to the hip bridge position
  • The full get up – the movement performed to the full standing position

Here is an article and video breaking down the full Turkish Get Up progression for you:

=> How to do the Turkish Get Up

 

7 – Pull up progression

I covered some tips to help you do more pull ups – which are an amazing complimentary move to your kettlebell training. You can find some great pull up tips in these two articles:

=> How to do more pull ups fast
=> “Controlled cheating” for more pull ups

 

8 – KB clean tip(s)

The technique tip on the kettlebell clean that I think helped everyone the most was to use less hip snap than you would in a swing.

See this tip broken down in more detail in this video:

=> Kettlebell clean tips

 

9 – Power breathing

We did a series of really cool power breathing drills, and a lot of folks ended up setting pressing PR’s.

See these covered in more detail in The Naked Warrior by Pavel:

=> The Naked Warrior by Pavel

 

10 – Swing => high pull => snatch progression

This progression seemed to help attendees get the feel for the snatch exercise the most.  It is broken down into detail in this post/video series:

=> Learn the KB snatch

 

All in all, it was an awesome day. I had a ton of fun teaching it, and want to say thanks again to everyone who made it out.

If you missed this workshop, I hope to see you at the next one! And, in the meantime, don’t forget – the next best thing is to grab one of my “flagship” programs, here:

=> The Kettlebell Basics Swing Manual
=> The 10×10 Kettlebell Solution

 

Thanks again for reading, and talk soon –

Forest Vance, MS, RKC II

January 2013 Kettlebell Challenge Workout

On By adminIn Kettlebell Workouts, Videos2 Comments

A big mistake a lot of folks make who are training for general, “aesthetic”-based fitness goals like fat loss, muscle gain, etc. – is that they set zero performance-based targets.

So – let’s say your main goal is fat loss.  Your biggest measurement of progress should be your weight, body fat %, measurements, etc., for sure.  But, setting performance-based goals for yourself should be a key part of the process as well.  You need a way to see if you are getting stronger and making progress in your workout program.

BUT – being specific, and knowing the best way to measure your workout progress, can be tricky.  You know that, for example, doing swings with a given weight is getting easier – but are you really getting stronger/getting in better cardio shape/etc.?

Well, we use kettlebell challenge workouts for this exact purpose at my Sacramento, CA boot camp.

Challenge workouts, done somewhat infrequently (every two to four weeks), are a great way to test yourself both physically and mentally, and see how your overall fitness level is progressing.

Try today’s kettlebell challenge workout.  Record your score.  Train hard, come back to the workout in two to four weeks, and see how those performance-based fitness targets are coming along!

Video Recap

Hey – Forest here from Forest Vance Training and FVT boot camp in Sacramento, California. Today I have a brand new challenge workout for you for 2013.

Our challenge workouts are meant to challenge you both mentally and physically. They are going to be scored in some way, and what we do at our studio is repeat them once a month throughout the year. We do this, number one, so that our folks can see how their fitness level is improving over time. Number two, is that it’s a fun, physical, and mental challenge that helps to mix up the monotony of a normal workout routine.

January 2013 Challenge Workout (workout recap)

  • burpee
  • body weight squat
  • push up
  • kettlebell swing

Perform each exercise for 45 seconds continuously, completing as many reps as possible with perfect form. Rest for exactly 15 seconds.  Repeat the process with the next exercise in the sequence. Do five rounds of the entire sequence total, resting for 60 seconds between rounds.

Keep track of how many reps of each exercise you get in each set. Your score is the total number of reps you get in the entire workout.

 

So, to sum up, in addition to your general, “aesthetic”-based fitness goals, make sure that you are setting some performance targets for yourself as well.  Kettlebell challenge workouts are a great way to do this.  Incorporate them into your existing routine for faster progress right away!

Thanks for reading, and talk soon –

Forest Vance, MS, RKC II

PS – If you liked this article, make sure to sign up for my kettlebell email newseltter!  You’ll get a free copy of my Beginner’s Guide to Kettlebell Training when you do – just drop your best email into the box at the upper right of the page to get started now.

Kettlebell and Body Weight Challenge Workout

On By adminIn Kettlebell Workouts, Videos1 Comment

I am continually amazed at just how effective kettlebells are for getting a brutally efficient workout in a short amount of time.

Take the workout in the video below, for example.  This kettlebell and body weight challenge is a heart-pumping, calorie-burning, metabolism-boosting session that’ll take you around 20 minutes, and requires just a single kettlebell, and a place to do pull ups.

Do this workout as prescribed, really get after it and get the best time possible, and you’ll be surprised at how tough it is.

(Quick note before we start – this workout is BEST done as a one-off session, as an “add-on” to your already planned-out kettlebell training program – something like the 30 Day Rapid Fat Loss Kettlebell Solution.  It is NOT intended to be a stand-alone, complete workout program.  This is very important to note before we start.)

Watch the video first, then check out the workout recap below it:

Video Recap

  • 7 kettlebell goblet squats
  • 14 kettlebell swings
  • 14 push ups
  • 7 chin ups

Simply complete the sequence above five times as fast as possible.

And – leave your time in the comment section below, and let me know how you fare 😉

Forest Vance, MS, RKC II

PS – If you liked this workout, you can find more like it – plus a complete outline to help you lose fat as fast as humanly possible – in my 30 Day Rapid Fat Loss Kettlebell Solution program, here:

=> Rapid Fat Loss With Kettlebells

HardStyle Kettlebell Swing Progression (part 3)

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Maybe you’re just getting started with kettlebells, and you simply want to learn how to use them properly to avoid injury.

Maybe you’re sore in places you know you shouldn’t be after a KB workout session.

Maybe you feel like you’re just not getting as much out of your kettlebell training as you know you should or could be.

The solution to these issues – and most that are related to learning the basics – starts with mastering the HardStyle Swing.  It’s the movement that all other movements are based upon in the HardStyle system, and it’s critical that you learn how to do it right from the get-go.

This three step video series will show you a quick, easy, and effective progression to learn the basics of the swing.  Take the time to learn and practice each of these drills, and you’ll be well on your way to safe and effective kettlebell workouts!

Video Recap

  • This is step three in the HardStyle kettlebell swing progression.  By now, you should have i) practiced the imaginary swing and ii) the weighted sumo deadlift.  (If you missed either of the first two videos in the series, make sure to check out the links below.)
  • Now we’re moving on to the full two hand kettlebell swing.
  • Start the move with the weight a couple of feet in front of you.  Do this to pre-load the muscles in the back of the body and start from a solid foundation.
  • Snap the weight back like you’re hike passing a football.
  • Reverse the motion, explosively extend the hips and let the weight fly up to shoulder level.  The lower body is doing about 70-80% of the work; the shoulders are like ropes and are just “along for the ride”.
  • Make sure that you don’t overextend your lower back at the top of the movement.  You want to be nice and tall, like you’re doing a standing plank.
  • Repeat the movement for reps.

If you missed either of the first two videos in this series, see them here:

HardStyle Kettlebell Swing Progression (step 1)

HardStyle Kettlebell Swing Progression (step 2)

This videos series is a crash-course in learning the HardStyle kettlebell swing.  Take the time to study and learn each of the movements in this progression and you’ll have the basics of the move down.

If you want more, though … check out the new 12 week course I’ve put together.  It’s all about mastering the swing, and it’ll take you from KB newb to HardStyle swing ninja.  And you can get it as a huge discount for the next couple of days.  Click the link below to learn more:

The Kettlebell Basics Swing Manual

Thanks, and talk soon –

Forest Vance, MS, RKC II

HardStyle Kettlebell Swing Progression (part 2)

On By adminIn Basic Kettlebell Drills, Videos1 Comment

I live maybe 15 or 20 minutes away from my training facility.  So, if I can get my own personal workouts there, I do … but I also get some of my workouts at a “big box” gym that’s about a 60 second drive from my house.

I was there working out yesterday, and I saw a trainer taking his client through a set of KB swings.

Now I try to keep to myself when I’m working out as much as I possibly can … but hey, I’m a trainer, and a kettlebell guy at that, so I have to take a quick peek when someone’s training with kettlebells to see what they’re doing.

A couple of things that were going on:

  • The weight the individual was lifting was way to light for their strength level – and as a result, they were able to “cheat” the weight up to the top of the move
  • Their muscle tension and core engagement was nearly non-exisitant – so their back wasn’t protected at the bottom or top of the move, the two spots spots where the lower back is most vunerable
  • They were swinging the weight too high at the top and losing their neutral spine – which was also adding stress to their back

(BTW, it wasn’t the trainee’s fault at all here – I blame the trainer 100%.  Just to be clear 🙂 )

These are things that may or may not seem like a big deal to you … but they are VERY important if you want to get the most out of your swings, and stay injury free.

So, I’ve put together a little three part video series “crash course” on the swing that I’ll be delivering to you over the next few days.

Last time, we covered the first step in the progression – the imaginary, or weightless, swing. If you missed that video/post, make sure to take a look at it – it’s a really important part of the process. See that here:

=> HardStyle kettlebell swing progression (part 1)

The next step – shown in the video below – is the deadlift.

Video Recap

  • Get set up so that the ‘bell is even with the insteps of the feet. You should have your deadlift hip hinging movement down from step one.
  • Stand up with the KB. Get as tall as you can. Make sure to squeeze the glutes, thighs, and abs at the top.
  • Keep in mind that is NOT a squatting move, but a deadlift. This is probably the most important element of step two.

That’s it for now! Stay tuned for part three of the HardStyle kettlebell swing progression video series coming soon …

Forest Vance, MS, RKC II

PS – If you like what you’re learning so far in this video series … stay tuned for a cool program I’ve recently RE-designed and improved for 2012-2013 … it’s a full 12 week course that’ll take you in a progressive fashion from KB newb to HardStyle swing ninja.  I’ll have more details for you coming in the next few days …

HardStyle Kettlebell Swing Progression (part 1)

On By adminIn Basic Kettlebell Drills, Videos4 Comments

Are you having problems getting the hang of the kettlebell Swing?

Are you tired of your lower back aching after a swing session?

Do you feel like you’re just not getting as much out of the movement as you could be?

If you’ve answered yes to any of these questions, I have great news.

I just finished filming a new – and totally free – video series on a quick and easy progression to master the kettlebell swing.  Check out the first video today – and stay tuned for part two coming very soon:

Video Recap

  • This video outlines step one of a quick and easy progression to learn the HardStyle kettlebell swing.
  • The swing is the most basic and fundamental of HardStyle kettlebell moves.  If you are a beginner, this is the move you will want to learn first.  If you feel like you already have a good mastery of the exercise, this is still a good progression to re-visit – to make sure you’re not building bad habits, developing bad form, etc.
  • Step one – covered in this video – is the weightless or the imaginary swing.  You’re going to practice the move and grove the movement pattern without the actual kettlebell in your hands.
  • Start with the feet about shoulder-width apart and with your weight set back to the heels.
  • Push your hips back behind you to start the move.  Imagine like you are driving your butt back through a piece of glass.  This is very important.  The lower body portion of the KB swing is a deadlift move, NOT a squat (which is a very common error.)
  • First just practice the deadlift portion of the move.  Touch the imaginary KB on the ground with your hands.
  • Now, progress on to the swing movement.  Think hike pass a football. You want to imagine you are tossing the KB back behind you – not bringing it to the ground.
  • Stand up.  Tense the glutes, thighs and abs.  Bring the imaginary weight up to shoulder level.  Then, without hesitating, bring the KB back down.
  • Practice this move with no weight.  Once you have this movement down, you can move on to step two, the KB deadlift …

I hope part one of this video series has helped you grove the basic movement pattern of the swing.  I’ll be back in a couple of days with part two of this series, the KB deadlift video tutorial.  Stay tuned!

And – to get first notice of the next video – make sure to sign up for the KettlebellBasics.net newsletter.  Just drop your name and best email address into the box at the upper right of the page to do so now!

Forest Vance, MS, RKC II