Cool new promo for the Kettlebell Basics Premium Workout Series … this video’ll give you a glimpse of what’s inside the mega-bundle:
For more info about the Kettlebell Basics Premium Workout Series, click the link below:
Category: Videos
Kettlebell Press, Squat + Conditioning Ladder
At my Sacramento, CA kettlebell boot camp classes, 90% if the time we end with a ‘finisher’ – a conditioning-based, circuit-style sequence that leaves you feeling, well, smoked.
In yesterday’s boot camp, the finisher was particularly tough … folks seemed to “enjoy” it 🙂 … so I thought I’d shoot a quick demo video of the workout and share it with you to enjoy as well.
Watch the kettlebell press, squat, and conditioning ladder below:
Video Recap
- Start the ladder by performing one kettlebell clean and press on each side
- Follow the single press on each side with two goblet squats
- Follow the goblet squats with three swings
- Continue on ‘up the ladder’ – do two presses each side, four squats, and six swings. Then do three presses, six squats, and nine swings.
- Make sure to do your presses consecutively – that is, don’t re-clean the ‘bell between each press.
- Continue until failure. The ultimate goal is to hit 10 presses, 20 squats, and 30 swings.
Thanks for reading and talk soon –
Forest
P.S. If you liked this workout, you’ll love my Kettlebell Basics Premium Workout Series – click the link below for more details:
Double Kettlebell Circuit Workout
Today’s post is a follow up to my recent Kettlebell + Body Weight Strength Workout article …
This one is a Double Kettlebell Circuit, hits all your major muscle groups, is still ‘strength-based’ but with a bit more of a conditioning element mixed in – watch the video first, then read the notes below. Enjoy!
Do as many reps as possible of each exercise in the allotted time as possible:
:30 – double clean and presses
:30 – active rest (jump rope, jog, etc.)
:30 – Kettlebell Squats
:30 – Active Rest
:30 – Double Kettlebell Swings
:30 – Active Rest
- Rest :60, repeat for a total of 4 rounds!
- Make sure to pick a heavy weight for all these exercises; you’re only working for :30 so you won’t get a lot of reps.
Thanks for reading and talk soon –
Forest
P.S. To get more great kettlebell workouts + videos like this one delivered straight to your email inbox each and every week, PLUS for a free copy of my Beginner’s Guide to Kettlebell Training, sign up for the KettlebellBasics.net newsletter by dropping your name and email in the box at the upper right hand corner of the page!
What Size Kettlebell To Use
One of the most often asked questions folks have when getting started with KB training is what size kettlebell to use –
Here’s a video from Anthony DiLugo of www.artofstrength.com – he does a great job of explaining what size kettlebell to start with based on your fitness level, athletic training experience, etc. – I’ve also provided a recap of the points he touches on in the video in the bullet points below it:
Video Recap
- Kettlebells, unlike American weights, go up incrementally in kilos – 4 kilos, 8 kilos, 12 kilos, 16 kilos, 20 kilos, 24 kilos, etc.
- Your activity level, fitness level, weight, and size are all factors that go into what size kettlebell you should use.
- Most inactive women starting out will use an 8 kil0 ‘bell.
- Active women, who are, for example, runners or used to having their legs loaded with some kind of resistance, could bump up to a 12 kilo or even 16 kilo to start.
- An inactive man – for example, a 40-year-old who hasn’t worked out in several years, who’s been worried about his family, his career, etc. and not focused on staying in shape, should probably start out with a 16 kilo kettlebell. Very quickly that same individual will graduate up to a 20 or 24 kilo KB.
- An athletic guy – maybe a runner, a cyclist, an individual who participates in recreational sports – will start with either the 20 or 24 kilo, and at some point may even work up to the 32 kilo (or more).
- You need to feel your body being loaded with resistance to get proper benefit from kettlebell training. If you are a 120 pound woman and you are in good shape, have strong legs, etc., you cannot properly load your body with a 8 kilo kettlebell – it just won’t work.
After watching the video above, hopefully any questions you have about what size kettlebell to use when starting out have been answered; if you have any further questions, input, etc., please put in your two cents in the comment section below.
Keep training hard and thanks for reading –
Forest
Learn more about what size kettlebell to use, the best kettlebell brands, and more additional resources:
Dragon Door Kettlebells – my preferred source for top-notch KB’s
Kettlebell + Body Weight Strength Workout
It’s so easy to get sucked into the ‘alure’ of the metabolic conditioning workout …
And don’t get me wrong … the high-rep, low-rest, kettlebell and body weight circuit – style workouts I typically post on this blog are awesome. These sessions hit every muscle in your body and work your a@@ off! But it’s very important to remember that you have to do some strength work as well.
Having this strength foundation is so important … a simple, non-scientific way to look at it is this: If you’re doing a workout that calls for, say, 10 pull ups and 5 presses with a 53# kb, if you lack the basic strength level to complete these moves, you’re sunk. The workout is going to be really hard. On the other hand, if you max out at 10 pull ups with a 53# ‘bell hanging from your waist and you can press the 106# kb with ease, this workout is going to be a heck of a lot easier. So strength work will vastly improve your performance in your conditioning workouts.
Now, one of the big obstacles with this type of training can be lack of equipment – if you’re working out at home or don’t have access to traditional strength implements like barbells and dumbbells, building a sound strength based workout can be tricky. So I wrote the workout in the video below with this exact predicament in mind …
You could approach this workout as either 1) mixing it in with what you’re currently doing (maybe alternating conditioning and strength workouts) or you could devote a specific period of time – say four to six weeks – to exclusively working on building strength. Watch the video for a walk-thru of the workout:
Workout Recap
- Start with 3 ‘low intensity’ Turkish get ups on each side
- Your first exercise pairing is pull ups and split squats. Stop two reps short of failure on the pull ups, and do six reps each leg of the split squat. Take as much rest as you need to hit it hard and use maximal weight – probably 2 or 3 minutes between sets.
- The second pairing is the kb clean and press (6 reps per side) and a ‘negative’ sit up (6 reps) – do these in the same fashion as the pair discussed above.
- Finish the workout with about 50 swings.
This is a basic strength workout you can do with a single kettlebell and your own body weight … if you’re not doing at least some strength work like this, you’re missing out.
Thanks for reading and talk soon –
Forest Vance
P.S. If you’re looking for more specifics about workout programming … if you’d like more detailed explanation of any of the exercises above … or if you just want a no-brainer, done-for-you program you can follow and start on right away, check out the great sale I’m running on all my best-selling fitness programs this weekend – it’ll give you tons of new workout ideas and help you reach your goals. Click the link below for more info:
Beginner Kettlebell Workout
Here’s the situation: You just started training with kettlebells. You’re doing the ‘right thing’ and taking your time to practice and learn perfect technique with the basic kettlebell exercises like the swing, Turkish getup, and goblet squat.
But you want a complete workout you can start with right away, something that’ll leave you feeling like you did something productive to move you towards your fitness goals of fat loss, improved conditioning, etc., something that’ll ‘hold you over’ while you take your time practicing and learning the basic drills …
Try this workout:
Video recap
- alternating lunge 30-60 sec
- squat curl 30-60 sec
- PUP hold 30-60 sec
- halo 30-60 sec
- sumo deadlift 30-60 sec
Perform exercises back-to-back without rest in circuit fashion; perform three total rounds of the circuit
Get started with this beginner kettlebell workout while you practice and perfect your form in the basic HardStyle kettlebell exercises; train hard and talk soon –
Forest Vance, RKC
P.S. Signed up for my weekly newsletter yet? You’ll get a free copy of my Beginner’s Guide to Kettlebell Training when you do … just drop your name and email into the box at the upper right of the page to sign up now!
Reverse Aging, Reduce Pain, and Restore Lost Vigor with The Kettlebell Boomer
Over the last couple of months, I’ve been making an effort to get feedback from you – my regular readers and e-mail subscribers – and it’s been incredibly helpful. One of the things I’ve discovered is that there are quite a few of you interested in and actively training with kettlebells that are over the age of 50. And a lot of you have asked for specific program recommendations …
‘The Kettlebell Boomer’ with Master RKC, Andrea Du Cane is a 2 hour and 50 minute DVD designed exactly with you – and your specific goals – in mind. Here’s a little clip from the sales copy on DragonDoor.com:
“Nothing ages us faster than the lack of regular, effective exercise. Muscles melt away, bones go brittle, posture stoops, skin sags, flab hangs and joints creak. Pain, fear and fatigue become our constant companions.
The less you exercise, the faster you decline. However, not all exercise is created equal. Many forms of exercise may at best put you in a holding pattern, while other forms of exercise might even exacerbate your health issues.
The good news is that there is one form of exercise which can give you immeasurable health benefits, whatever your age. Regular, well-designed kettlebell workouts may not only reverse many symptoms of aging, but will actively contribute to building your strength and power well into your 50s, 60s, 70s and 80s …
… Andrea Du Cane’s Kettlebell Boomer presents a complete De-Aging Masterplan, that gives everyone from the raw novice to the experienced athlete an opportunity to defy physical decline and hone themselvesósafely, simply and progressivelyóinto the muscular, energetic, magnetic specimens they deserve to be.
Kettlebell Boomer provides everything you need to start training with kettlebells with full instruction plus follow-along workouts. You will discover two main workouts, one with a strength focus and the other cardio. Watch four different people doing the workout, each representing a different level. Pick the right level for you and follow that person through the entire workout. Or you can switch between levels for different exercises.
Bonus sections cover warm-ups, joint mobility, balance and stability to ensure your anti-aging kettlebell program covers all the essential elements for a long, active, safe and pain-free life. Enjoy!”
Andrea covers many of the basics a lot of folks don’t address – what size kettlebell to start with, the best type of footwear for training with kettlebells, and as mentioned above, balance and stability drills to get you started right with your kettlebell training from the very beginning. Check out this preview of the DVD:
Andrea Du Cane was one of the Master RKC’s at the RKC certification I took two year ago. She’s a great instructor and I highly recommend this program if you’re looking for one specific to your workout needs and you’re over the age of 50. For more info about the program and to pick up a copy (as far as I know, the only place you can order it is on DragonDoor.com), click the banner below:
‘Till next time –
Forest Vance, RKC
P.S. Have you signed up for my weekly email newsletter yet? You’ll get a FREE copy of my Beginner’s Guide to Kettlebell Training when you do so now … just drop your name and best email into the box at the upper right of the page to sign up today!
The Turkish Get Up (broken down into steps)
The Turkish getup, along with the kettlebell swing, forms the foundation of HardStyle kettlebell training. It is, however, a tricky exercise to master –
Here is a video (this is a clip from my premium kettlebell workouts mega-bundle package, by the way) that breaks the Turkish Get Up down into easier-to-digest steps – check it out:
Video Recap
1. Start the move lying on your side with the kettlebell at your shoulder. Pull the ‘bell into your frame, roll to your back, and punch the KB up towards the ceiling.
2. If you are on your right side, your right heel will be tucked up to your right glute. Your left leg will go out slightly at an angle along with your left arm.
3. Now, drive through the right heel and punch up towards the ceiling. Straighten out the bottom arm so you are supporting your weight with your bottom arm completely outstretched.
4. Drive the hips towards the ceiling, come up to a bridge position, and bring the foot through the hips. Shoot to get the knee that’s coming thru to land right by the hand that’s on the ground.
5. Come up to your lunge position and get set. Brace the abs, make sure the bicep is directly by the ear and the shoulder supporting weight of kettlebell is tight and stabilized. Stand up!
I hope this video helps you refine your technique in the tricky-to-master kettlebell Turkish Get Up exercise. Talk to you soon –
Forest
P.S. To learn more about the Kettlebell Basics Premium Workout Mega Bundle I mentioned earlier in the article, click here
P.P.S. If you’d like to get kettlebell training tips and tricks like this one delivered to your email inbox every week – AND get a free copy of my Beginner’s Guide to Kettlebell Training – please sign up for my email newsletter by dropping your name and best email into the box at the upper right hand corner of the page!
Cool Kettlebell Juggling Videos
Today’s post is a bit of a change of pace – I typically cover the basics of kettlebell training on this blog and focus mostly on the mastery and variations of the ‘big 5’ kettlebell exercises (the swing, turkish get up, goblet squat, clean and press, and snatch).
There’s no denying that folks are doing all kinds of crazy stuff with kettlebells outside of these fundamental drills (some good, some bad – but that’s a discussion for another day 🙂 ). And once you’ve learned and mastered the basics, incorporating some advanced drills like the ones covered in these videos can help ‘kick start’ you out of a training plateau and keep your workouts interesting. I hope you enjoy these videos I’ve hand-picked from YouTube that showcase some unique kettlebell training methods:
Kettlebell Lifting Team Footage
Think anything you can do with a kettlebell you can do with a dumbbell? This video will make you think again:
Kettlebell Juggling – Jeff Martone
Jeff Martone is an awesome kettlebell instructor – he’s a former RKC guy who is now involved with CrossFit. In this video, he shows some of the kettlebell juggling stuff he’s gained notoriety for:
Beginner Kettlebell Juggling Moves
In this video from Australian Kettlebells, some basics of kettlebell juggling are covered – good starting point if you’re looking to incorporate some beginner kettlebell juggling exercises into your workouts:
I hope you enjoyed these kettlebell juggling videos and that they give you some ideas to take your KB workouts to the next level. Keep training hard and talk to you soon!
Forest Vance, RKC
P.S. If you haven’t signed up for my email list, please make sure to do so now – you’ll get a free copy of my Beginner’s Guide to Kettlebell Training as a free gift when you enroll! Just drop your name and email into the box at the upper right hand corner of the page.
26 Free Kettlebell Workouts
This post:
Has been the most popular post of all time on KettlebellBasics.net.
It lists out every one of the kettlebell workouts I’ve posted since I started this site about a year and a half ago … and given that it continues to get over one thousand views every month, I try to go back and update it as often as I can.
I just got finished adding a bunch of new routines to the list, and it’s now up to 26! So click the link below to head over and check it out for some new kettlebell training ideas:
https://kettlebellbasics.net/2010/05/25/kettlebell-routines/
Keep lifting hard and talk to you soon!
Forest Vance, RKC
P.S. Make sure to sign up for my weekly newsletter if you haven’t yet … you’ll get new kettlebell workouts just like these delivered straight to your email inbox every week, PLUS a free copy of my ‘Beginner’s Guide to Kettlebell Training’ just for signing up! Drop your name and best email into the box at the upper right hand corner of the page to do so now.