Category: Videos

How Hard Do You Really Need To Train With Kettlebells?

On By adminIn General, Tips and Tricks, Videos3 Comments

Even though this workout video doesn’t feature kettlebells … it’s inspiring and an awesome example of truly hard training! (Make sure to stay tuned all the way ’till the end)

For whatever reason, my kettlebell training facility tends to attract a certain breed of workout enthusiast; we get a percentage of folks (which is probably a higher percentage than you would get in a traditional gym setting) that want to puke during workouts.  That want us to completely obliterate them and walk out destroyed every time …

So this begs the question:  How hard do you really need to train to get great results and reach your kettlebell training goals?  That is … do you have to train so hard you puke, that you’re left in a pile on the floor after your workouts? Or is it enough to just train hard … but actually feel better when you’re finished? 🙂

Looking back at my own training background and experience, I can tell you that generally speaking, the harder I’ve worked, the better shape I’ve been in.  And this holds true for folks I’ve trained that have acheived dramatic physical changes.  I can’t think of a single client I’ve worked with that’s gotten great results and hasn’t worked their butt off.

That being said, I don’t think you need to go to failure every time, to throw up, to get injured, to make progress.  As a general rule of thumb, you should feel better after you’re done with your workouts, not worse.  It’s okay … in fact, it’s good … to occasionally push yourself super hard.  It can actually spur some significant progress if you program it correctly into your overall training scheme … in my kettlebell boot camps, we do a challenge workout once a month (if you’re interested, you can check out an archive of all my challenge workouts here) … and I think that’s a reasonable frequency for workouts like this.  Just know that you don’t have to puke and pass out every time to get good results.

That it for this week … keep focused and keep training hard!

Forest

P.S. Signed up for the Kettlebell Basics newsletter yet?  You’ll get a free kettlebell training video AND a copy of my ‘Beginner’s Guide to Kettlebell Training’ when you sign up … just enter your name and email into the box at the upper right of the page to do so today!

10 Minute Kettlebell Swing + Snatch Cardio Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

Last week on a rest/variety day in my personal workout program, I took Dan John’s recommendation from Enter the Kettlebell and ‘invented a workout’ – I sort of just ‘free flowed’ and rotated through different kettlebell moves for 10 minutes, taking as little rest as possible between exercises.

It turned out, somewhat by chance, to be a great cardio session.  I actually ended up using the workout during one of my kettlebell boot camp classes this week, and the group loved it!

So, I shot a quick video of the workout for you – here’s how to perform my ’10 minute kettlebell Swing and Snatch cardio workout’:

To recap:

  • You’ll need three different sized kettlebells to do this one; one for two-hand Swings, one for one hand and hand-to-hand Swings, and one for Snatches.
  • Start by performing 10 two hand Kettlebell Swings with your heaviest weight.
  • Move to the middle weight.  Perform five one hand Kettlebell Swings on each side with this weight followed by 10 total hand-to hand kettlebell Swings with this same weight.
  • Finish the circuit by performing five Snatches on each side with the lightest weight.
  • Rest about 10-15 seconds, then start back with the two hand Swings.
  • Repeat this sequence with as little rest as possible continuously for 10 minutes.

That’s it for this workout – simple, fast and effective.  Kettlebell work can be fantastic for getting your ‘cardio’ in a non-traditional way – and this workout is the perfect example!  Give this one a go, and I’d love to hear what you think in the comment section below –

Train hard and train smart!

Forest

P.S. For a complete guide to the Kettlebell Swing – one that’ll teach you all the ins and outs of the movement and take you from a kettlebell ‘Newb’ to Ninja Swing Master with a 12 week Swing program – check out my Kettlebell Basics Swing Manual!  Learn more about it by clicking the image below:

Top 10 KettlebellBasics.net Posts Of 2010

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

Hope your 2011 is off to great start!

First, I’d like to say thanks for making 2010 a great year!  This blog has grown by leaps and bounds – and it’s because of you that I’m continually motivated to post weekly workouts, videos, and training tips.

This post is simply a list of the 10 most popular posts of 2010 … if you’ve read them already, they’re worth revisiting … if you haven’t, set aside an hour or two and check ’em out!  I’d be shocked if, in your review, you couldn’t take at away at least one new thing to improve your training from this list.

So, without further ado, here are the top 10 KettlebellBasics.net posts of 2010:

10. Kettlebells – The Perfect Extreme Cardio Tool

Details how you can use kettlebells for ‘extreme cardio’ … complete with two sample workouts

9. Kettlebell Basics Combo #1

First post in a series of ‘kettlebell combo’ workout videos … this one combines the One Arm Swing, One Arm Squat to Overhead Press and One Arm Snatch

8. Kettlebell Videos

Compilation of all the video posts on this blog to date (post was recently updated since original posting)

7. How To Do A Turkish Get Up

Post detailing how to do the Turkish Get Up kettlebell exericse (includes video)

6. Kettlebell and Bodyweight 300 Workout

How to do my kettlebell and bodyweight 300 workout (also includes video)

5. A ‘Big Five’ Kettlebell Circuit Workout

Kettlebell circuit workout that incorporates the ‘big five’ kettlebell moves

4. Kettlebell Exercises

A list of all posts that explain how to do kettlebell exercises

3. A Beginner Kettlebell Workout

A great kettlebell workout for beginners

2. KettlebellBasics.net Quick Start Guide

Shameless plug?  Maybe … but hey, it was the #2 most viewed page on the blog 🙂

Note:  I also have a more recently released, so far very popular workout program in the Kettlebell Basics Swing Manual … check it out if you’re looking for a specific, directed 12 week program to get you started the right way with kettlebell training

1. Kettlebell Routines

Here, you can find all the kettlebell routines I’ve posted on the blog since I started it (almost 100 posts!) listed in once place (this one’s been recently updated as well)

Enjoy … and I hope you get a ton of value from this post!  I’d love to hear your thoughts, questions, comments, etc. in the comment section below – ’till next time

Forest

P.S. If you haven’t signed up for my weekly newsletter, make sure to do so now … you’ll get a free copy of my Beginner’s Guide to Kettlebell Training when you do so!  Just drop your name in the box at the upper right hand corner of the page.

Don’t Have A Kettlebell Yet? Try This Workout …

On By adminIn Tips and Tricks, VideosLeave a comment

Maybe you’re on the road (that’s especially true for a lot of us this time of year) …

Maybe you’re at the gym … you gotta work out, and there aren’t any kettlebells!

Maybe you just don’t have a KB yet … you can’t quite justify the purchase price – or simply just haven’t gotten around to buying one.

Whatever the case, there’s inevitably going to be a time when you can’t train with your beloved kettlebells.

Here’s a dumbbell complex workout from my No Gym? No Excuse! Dumbbell Complexes For Fat Loss program that’ll give you some of the fast-paced, time-efficient, fat-burning and extreme-conditioning benefits of kettlebell training – without the ‘bell:

Now the video is simply a demonstration of each exercise in the complex – for the full workout, you’d do:

10 1 DB Goblet Squats (heavy)
10 DB Swings (heavy)
10 1 Arm DB Curl and Press (ea side)
10 DB Sumo Squat Jumps

And repeat the circuit 3-5 times with as little rest as possible.

Enjoy and Happy New Year to you!

Forest

P.S. This workout is from my new No Gym? No Excuse! Dumbbell Complexes For Fat Loss program … to learn more about it (and the special deal you can get the next couple of days), click the link below:

Dumbbell Complex Workouts For Fat Loss

10 Minute Burpee + Kettlebell Swing Workout

On By adminIn Kettlebell Workouts, Videos3 Comments

Things can get crazy this time of year … and the efficiency of kettlebell training can be a life saver when you’re pressed for time! Here’s a two exercise workout that hits every major muscle group in your body, gets you some strength and conditioning work at the same time, and can be completed in about ten minutes start to finish. For detailed instruction on how to perform the routine and a quick demo of how to do each exercise, check out this video below:

Now, the video above is actually just part of a single workout from my 30 Day Rapid Fat Loss Challenge plan … but if you’re looking to use it as a complete workout, you could simply do as many rounds of the seven Burpees and 25 Kettlebell Swings as possible in ten minutes (make sure to include a quick kettlebell warm up first and static stretch at the end of the session).

Give this one a try for a quick total body smoker – and Happy Holidays to you!

Forest

P.S. Make sure to sign up for my weekly newsletter while you’re here; you’ll get a free Beginner’s Guide to Kettlebell Training as a gift just for signing up! Simply drop your name and email into the box at the upper right of the page to sign up now.

P.S.S. If you liked this workout, you might be interested in my new Kettlebell Basics Swing Manual – it breaks down the Swing in tremendous detail, shows you how to incorporate it into a variety of different body weight and kettlebell workouts, and has got a 12 week kettlebell Swing and body weight training program to take you from KB ‘newb’ to ninja kettlebell Swing master! Learn more about it by clicking the link below:

Forest’s Kettlebell Basics Swing Manual

Kettlebells For Cardio Without Machines

On By adminIn Kettlebell Workouts, Videos1 Comment

‘Cardio’ – unfortunately – is a necessary part of your fat loss program.  But let’s face it – it gets really boring running on the treadmill or hopping on the stationary bike every day.  Especially in these winter months if you’re not fortunate enough to live out here in California (or somewhere else warm) and you have to stay inside most of the time for your aerobic activity.

Here’s a new video for you that shows you how to use your own body weight and kettlebells for a quick, intense and effective cardio workout – without having to use any of those lame machines:

P.S. If you’re looking for more intense, effective, and efficient body weight and kettlebell workouts like this one, don’t forget:  My new Kettlebell Basics Swing Manual kick off special is still good until Midnight tonight. It’ll teach you everything you need to know about how to do the kettlebell Swing – and includes a 12 week workout to take you from kettlebell ‘newb’ to ninja Swing master!  Click the link below for details:

The Kettlebell Basics Swing Manual

D.A.R.C. Swing Technique Tips

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Kettlebell Swings are the foundation of the RKC system – and they’re one of the best exercises that exists for power, explosiveness, flexibility and extreme conditioning.  But in all honesty, a steady diet of two hand Swings and not much else can get, well, a little boring.

The good news is that there are actually quite a few variations of the standard two hand Kettlebell Swing.  The D.A.R.C. Swing is a one hand variation where you switch hands at the top of the movement between each repetition.  Here’s a short video clip from the Sacramento Kettlebells For Fat Loss workshop I held last weekend at my personal training gym that covers a few tips on how to refine the exercise:

Here’s a recap of what I cover in the video:

1. You need to have the one hand Swing down cold before you try the Hand-to-Hand Swing.  Everything in kettlebell training starts with the Swing – and the two hand version is the #1 exercise you should be looking to master.  The logical progression is the two hand Swing, the one hand Swing, and then the hand-to-hand Swing.

If you don’t have the one hand Swing down before attempting the hand-to-hand version, you commonly end up too focused on switching hands and your form gets all jacked up – you lose your hip snap, ab brace, you end up swinging the ‘bell to close to the ground, etc.

2. As you learn the movement, keep the ‘off’ hand (the one you’re about to switch to) up and ready to switch. This makes it easier to ‘pluck’ the kettlebell out of the air when you let go with one hand and grab with the other.

In conclusion, the D.A.R.C. Swing is a great kettlebell Swing variation that you should be including in your workouts if you’re not already.  It’ll help you mix things up and give you a new way to challenge yourself while still working on and mastering the most fundamental of kettlebell exericses, the Swing.  I hope you find this quick video helpful in refining your technique – and keep training hard!

P.S. I have a ‘mini-product’ coming in the next week or two that’s all about – guess what? – the Swing.  The thing is, there are a lot of resources out there that tell you how to do the basic movement, but leave out a lot of the details – and the true benefits of the move are in refining and mastering the subtilties. It’ll go over in a ton of detail exactly how to do the exercise, fixes to all the common technique problems, workouts to get you in phenomenal shape using only the Swing and a handful of other exercises, and a lot more. So stay tuned!

P.S. Have you signed up for my weekly newsletter yet? You’ll get my beginner’s guide to kettlebell training FREE when you sign up – just enter your name and best email into the box at the upper right of the page!

Kettlebell Snatch Technique Tip

On By adminIn Basic Kettlebell Drills, General, Tips and Tricks, Videos4 Comments
The Kettlebell Snatch is one of the trickiest basic kettlebell exercises to learn.

The Kettlebell Snatch is one of the trickiest kettlebell exercises to learn …

Check out this quick video for a technique drill that’ll help improve your form and prevent the dreaded ‘forearm slap’:

To review, you’ll do:

  • 3 One Arm Swings
  • 3 Low Pulls
  • 3 High Pulls
  • 3 Snatches

The idea is to get the kettlebell to ‘float’ for a second at the top of the High Pull movement, and then to get the hand around the ‘bell – vs. just letting the KB come over the top of your hand and smack you on the wrist.  Give this drill a try and see if it improves your form in the Kettlebell Snatch – and keep training hard!!

Forest

P.S. For more tips and tricks like these delivered straight to your email inbox – and a FREE copy of my Beginner’s Guide to Kettlebell Training – sign up for the KettlebellBasics.net newlsetter!  Just drop your name and email into the box at the upper right of the page.

P.S.S. Like the shirt I’m wearing in the video?  It’s from my online store … click the link below to check out all the designs we have available:

KettlebellBasics.net Online Store

Kettlebell Fat Blast Workout

On By adminIn Kettlebell Workouts, Videos1 Comment

Here’s one of my ‘standby’ kettlebell fat loss workouts – if I have about 45 minutes and want a fast-paced, challenging, full body workout, I’ll knock this one out. It includes a joint mobility/dynamic warm up portion, a circuit with Pull Ups, TGU’s, Swings, and high intensity cardio, and finishes with a static stretch. Let’s get going!

1. Joint mobility

There are tons of ways to integrate joint mobility exercises into your routine – here’s a nice series called the ‘Daily dozen’ on mikemahler.com from kettlebell expert Steve Maxwell:

http://www.mikemahler.com/articles/jointmobility.html

2. Dynamic Warm Up

Follow your joint mobility series with a dynamic warm up. Now you’ll take your major muscle groups through a full range of motion at speed and literally increase your body temperature. Check out this dynamic warm up video from Craig Ballentyne, creator of Turbulence Training (a killer workout program/philosophy, by the way – I use workouts from Craig’s Turbulence Training workouts literally every day with training clients and myself):

3. Pull, TGU, Swing, Cardio Giant Circuit

  • Start by doing Pull Ups – go to two reps short of failure. So, if you could do 10 Pull Ups if you had to, do 8. If you can’t do Pull Ups, you can do Beginner Pull Ups or Inverted Rows instead.
  • Follow the Pull Ups with a single TGU on each side. Pick a weight that challenges you, but one that you can use impecable form with. Here’s a refresher on the Get Up:

https://kettlebellbasics.net/2009/12/14/how-to-do-a-turkish-get-up/

  • Follow the TGU’s with 20 Swings – do two hand, single hand or hand-to-hand – your choice.
  • Finish the circuit with 60 seconds of high-intensity cardio – you could hop on a treadmill for 60 seconds, do 60 seconds of jump rope, or even high knees and butt kicks for 60 seconds continuously.

Repeat that circuit 3-5 times with no rest between individual exercises and about one minute of rest between circuits.

4. Static Stretch

Finish the workout with a static stretch.  Ideally, you don’t want to just arbitrarily stretch – you want to focus on your tight muscle groups. For a very in-depth and totally free guide to flexibility, click the link below:

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_5.html

That’s it for this week’s Kettlebell Fat Blast workout. This is one you can bust out any time for a quick and efficient total body strength, conditioning, flexibility and core training workout. Enjoy!

If you liked this post, you’ll love the KettlebellBasics.net newsletter – make sure to sign up by dropping your name and email into the box at the upper right hand corner of the page.

Unique Kettlebell Exercise Videos

On By adminIn Basic Kettlebell Drills, General, Videos1 Comment

kettlebell video screenshot

My feeling is that, aside from in-person instruction, video is one of the best ways to learn new kettlebell exercises and perfect your form. Different people learn best through different mediums, but learning with video is great because you can actually see someone performing the movement correctly in action, vs. just relying on written description or pictures.

Here are five unique kettlebell exercise videos for ‘ya – remember, mastering the basic moves – the Swing, Get Up, Squat, Clean, Press, and Snatch – should come before you move on to more advanced exercises. But these are great to add into your routine as your training progresses to that next level:

The Cross Legged Kettlebell Press

Here’s a unique one demonstrated by Anthony Dilugio. Crossing your legs helps you keep your back flat while doing seated presses.

http://www.kettlebellchannel.com/index.php?vid_id=43

The Kettlebell Ribbon

Ken Black shows the Kettlebell Ribbon – it’s a Halo with an extra range of motion and rotation added in. Pretty cool.

http://www.kettlebellchannel.com/index.php?vid_id=44

The Step Up Press

Here’s a kettlebell step up press from Lisa Schaffer. She shows the regular Step Up Press, plus the Clean, Step Up and Press.

http://www.kettlebellchannel.com/index.php?vid_id=35

The Alternating Clean

Anthony Dilugio shows the Alternating Kettlebell Clean.  Make sure to use a lighter weight than normal. This is not the RKC Swing-style Clean – but it’s a cool variation, none the less.

http://www.kettlebellchannel.com/index.php?vid_id=7

The Side Lever

Steve Cotter demonstrates the Kettlebell Side Lever – an isometric kettlebell exercise. Make sure you use a light kettlebell for this one as well.

http://www.kettlebellchannel.com/index.php?vid_id=31

Again, mastering the basics of kettlebell training should come before trying these moves – if you need a basic, comprehensive guide (that now includes video corrections for each of the basic kettlebell exercises), make sure to check out my KettlebellBasics.net Quick Start Guide here:

https://kettlebellbasics.net/kettlebellbasics-net-quick-start-guide/

Incorporate these moves into your kettlebell workouts for additional variety, to hit some different training angles and muscle groups, and just for fun. Train hard and train smart!

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