Learn the Basics of Kettlebell Training from Forest Vance, Certified Kettlebell Instructor
Since my new-and-updated “300” Kettlebell Challenge course is on sale this week, I thought I’d share this 14-min 300 Kettlebell Swing / Squat / Press workout for you to try.
Hit “play” on the video below and follow along – I’m doing this one with you!
Be sure to pick up a copy of the new-and-updated “300” Kettlebell Challenge course while it’s on sale this week too -> “300” Spartan Kettlebell Challenge 2.0
Today’s kettlebell workout is PERFECT one if you’re looking to:
(I shared this same workout the other day on social / on the blog and email newsletter… it was such a hit, decided to shoot a quick video breaking it down as well)
Kettlebell Challenge Workout #19
“Gunslingers”
Get as many rounds as you can in 20 minutes of:
– 5 one-arm KB presses (right side)
– 5 one-arm KB presses (left side)
– 10 burpees
– 15 recline rows OR 8 one-arm KB rows per side
– 10 lunges (per leg – 20 total)
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If you liked KB Challenge Workout #19 – “Gunslingers” this one, stay tuned – registration for my next 28-day KB Challenge opens next week!
-Forest Vance and the Team at KettlebellBasics.net
Got a follow-along 3-minute Snatch + Burpee Finisher for you today!
Press play and do this one with me:
— 5 KB snatches per side
— 5 double burpees
*3 rounds for time
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GET – “300” Kettlebell Challenge Workouts, 100% FREE! – https://aw5bd11.aweb.page/300kbchallengeworkouts
Unleash your inner warrior and build a Spartan body, in about 20 minutes a day! Click here to download now: https://aw5bd11.aweb.page/300kbchallengeworkouts
This is a KBs for Abs circuit I call “The Burn”!…
…we finished off our Zoom kettlebell boot camp this morning with it…
…wanted to share here so that you could try at home!
Do this any time for a quick full-body abs workout, or add it to the end of your next KB session for some extra core work:
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KBs for Abs Circuit – “The Burn”
Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Alternate back and forth between the two exercises in this same fashion for a total of four rounds:
– Bodyweight Lunge (beginner) / Tactical Lunge (advanced)
– V-Sit Hold (beginner) V-Up (advanced)
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Kettlebells are one of the best strengthening tools for abs. Try this simple KBs for Abs circuit called “The Burn” to start strengthening and shredding that midsection!
– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
PS – For more workouts like this one, join our upcoming 28-day EMOM Gainz Kettlebell Challenge. Details and sign up now at the link below:
-> https://forestvance.lpages.co/kettlebell-emom-gainz-28-day-challenge/
I do a joint mobility / stretching routine every morning when I first wake up. I have been doing this for the last six or seven years, and it has beeb a GAME CHANGER! I feel that it helps with:
Today, I want you to try the “Shadow Strength” Daily Joint Mobility Routine from course creator Jon Haas. There are some familiar moves in the sequence for you most likely, but I’d also guess there are going to be some new ones. He also brings an great energy to the routine with his Martial Arts background. Check out the video below, then go check out his full Shadow Strength course at the link below.
-> Shadow Strength – full course
-> Jon Haas “Shadow Strength” daily joint mobility routine:
I hope you can see the same benefits that I have by starting to incorporate a joint mobility routine into your daily movement practice!
-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
The swing is the foundational exercise that the rest of HardStyle kettlebell training is built on.
However, a lot of people do it wrong!
One part of the movement that people tend to have trouble with in particular is the hip hinge.
In today’s video, I show you a drill that will help you improve your form and do kettlebell swings correctly.
If you find this training tip helpful and you’re interested in more personalized attention to improve your kettlebell form, click the link below to apply for my KB Fit Over 40 – Personalized Coaching program:
-> KB Fit Over 40 – Personalized Coaching with Forest
Tip to Do Kettlebell Swings Correctly
If you the tip I covered in today’s video helpful and you’re interested in more personalized attention to improve your kettlebell form, click the link below to apply for my KB Fit Over 40 – Personalized Coaching program:
-> KB Fit Over 40 – Personalized Coaching with Forest
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Author, The CORE Kettlebell Challenge
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
ForestVanceTraining.com
Are you getting lower back pain from kettlebell training? If so, check out today’s QUICK TIP!
The first thing to keep in mind is that kettlebell training, specifically the swing, is NOT an exercise for the lower back. If you are doing swings properly, you should be feeling them in the muscles of of the posterior chain (glutes, hamstrings, calves, erector spinae, lats, rear shoulders), but not the muscles of the lower back (multifidus, longissimus, spinalis, and quadratus lumborum). This means that if you are feeling kettlebell swings in your lower back, and especially if you are getting back pain during or after a workout, you are probably doing them wrong.
There are several possible contributors to lower back pain during kettlebell training, but one of the biggest mistakes I see people make that ends up causing this issue is swinging the KB too close to the ground.
The PROPER way to do the move is to keep the kettlebell close to the body as it swings down, and to keep the handle above the knees (or even closer) on the downswing. When people let the KB swing lower than this on the downswing, it makes the move both less efficient, and harder on the lower back.
Check out this video for a quick demo and a few additional tips:
Remember: kettlebell swings are NOT a lower back exercise. If you are getting pain during or after your kettlebell workouts, try the tips in today’s article and video!
To your continued success –
-Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specalist
PS – Little tips like this can make ALL the difference when it comes to safe and effective kettlebell technique. That’s why everyone raved about last year’s Online Kettlebell Swing Workshop, and I’m putting on another one very soon. Keep an eye on your email inbox, registration opens later this week!
Check out this Kettlebell Strength / Explosive / ISO Finisher you can add to the end of your next workout:
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Kettlebell Strength / Explosive / ISO Finisher
Perform each exercise for :30. Rest for :10 between moves. Repeat circuit two (beginner) to four (advanced) times total:
— Kettlebell Squats (24k men / 16k women)
— Squat Jumps
— Bodyweight OR +Kettlebell ISO Holds
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This Kettlebell Strength / Explosive / ISO finisher workout will help you get stronger, build explosive power, and more.
Enjoy! –
– Forest Vance @ KettlebellBasics.net
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“300” Kettlebell Challenge Workouts, 100% FREE! – https://bit.ly/300kettlebellchallenge2021
Unleash your inner warrior and build a Spartan body, in about 20 minutes a day! Click here to download now: https://bit.ly/300kettlebellchallenge2021
4-Minute Tabata Abs Workout
Do as many reps as you can of each exercise for 20 seconds. Rest for 10 seconds between moves. Do 4 rounds of the sequence total:
– Bird Dog (beginner) / Sit-Out (advanced)
– “Modified” Hollow Hold (beginner) / Standard Hollow Hold (advanced)
Add this short and powerful sequence to the end of your next kettlebell workout for some extra work on your abs!
-Forest Vance, Master of Science – Human Movement, Kettlebell Expert, Over 40 Training Specialist
Turkish Get Ups rock!!
No other exercise simultaneously trains both stability and mobility, across so many joints, and in so many positions.
However, if you are working around an injury, are just learning the exercise, or just don’t quite yet have the strength to do the full version, it can be quite tricky.
Check out today’s video! show two beginner / entry – level variations of the movement – the “1/2 get up” and the “foot switch get up”.
And if you like this one, also be sure to check out my Lifetime Kettlebell Fitness program for men and women over 50 – we show you how to do different versions of all the different kettlebell moves, so that you can make faster progress and avoid injury at the same time:
=> Lifetime Kettlebell Fitness
-Forest Vance
Kettlebell Expert
Certified Corrective Exercise Specialist
KettlebellBasics.net