A common complaint for kettlebell users is back pain.
While there are numerous potential causes, one of the most prevalent is incorrect form – in particular, swinging the kettlebell too low to the ground.
To fix this, keep the kettlebell close to your body as it swings back. The movement is similar to hike passing a football. Another great tip is to imagine throwing the KB through your stomach, and then getting the hips out of the way at the last minute.
Watch the video demonstrating how to do this below:
In addition, be sure to check out my Lifetime Kettlebell Fitness 2.0 course for more instructional videos and a complete kettlebell training plan designed for people aged 50 and up:
Finally, if you’re already experiencing back pain, then it’s important to see a doctor or physiotherapist to get a proper diagnosis and treatment plan. In the meantime, you can try using ice or heat to relieve pain, and avoid any exercises that seem to make your pain worse.
You’ve probably been taught to lift weights using slow, controlled motions, focusing on muscles and time-under-tension—and that’s a good thing!
But if you want to train for power, you need to let your body move fast.
Strength is the ability to move a load, and power is the ability to move that load quickly—and it’s an important quality to have as we age, because it impacts our reflexes, our balance, and our ability to avoid falls.
One of the best ways to train for power is with kettlebells. They’re challenging, and they’re more advanced for older individuals, but kettlebells are also worth taking the time to learn.
Explosive kettlebell moves, like swings, have to happen fast. Every swing rep challenges your glutes and hamstrings to explosively contract, and in doing so, you’re teaching your body to generate the power it absolutely must learn to generate.
If you want to learn how to swing properly and effectively, check out Lifetime Kettlebell Fitness:
It comes with a copy of my Kettlebell Basics workshop videos, so you’ll learn how to do all of the essential kettlebell moves – swings, cleans, snatches, Turkish Get Ups and more – with safe and solid form.
Plus, you’ll get two whole kettlebell-based training plans designed to help you stay pain-free while doing what you love, eliminate the effects of aging, and feel 20 years younger.
Grab your copy now at the link below while it’s on sale this week:
Kettlebells are a great way to build muscle and improve your cardiovascular health.
They’re also perfect for people of all ages and fitness levels!
Today I’m going to give you a 15-minute kettlebell workout that’s perfect for people over 50. This workout will help you build muscle, improve your balance, and increase your flexibility.
So what are you waiting for? Grab a kettlebell and let’s get started!
Do as many reps as you can of each exercise in 30 seconds. Take 30 seconds of rest between moves. Take 1 minute of rest between rounds. Do 3 rounds total:
Two hand KB Swings
1 + 1/2 Split Squat (30 seconds per side)
Single arm KB swings (15 seconds per side)
T push ups
Hand-to-Hand / DARC KB swings
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You might not believe me, but I think we can keep training hard, even as we as we age! We just have to be a little smarted about it. Because if we work out the exact same way we did when we were 20 years old, it could be a recipe for disaster. We need to take things into consideration like:
Proper form
Work-rest ratio
Balancing work to all muscle groups for the day / week / month
Overall workout volume
And more!
Today’s workout is a good example of how to incorporate all of these things so that you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger! If you like it, also be sure to check out the full Lifetime Kettlebell Fitness 2.0 plan – it’s on sale this week:
If you are over 50, you may have thought that your days of intense workouts are behind you. However, that doesn’t have to be the case! There are plenty of ways to stay in shape and stay healthy as you age.
Lifetime Kettlebell is a great workout for 50+ adults. It is a low-impact workout that can help you stay in shape and maintain your health. The best part about Lifetime Kettlebell is that it is a workout that you can do at your own pace. You can either do it at a moderate pace to get a great workout, or you can do it at a high intensity to really get your heart rate up.
No matter what your fitness level, Lifetime Kettlebell is a great workout for you!
Check out this sample routine from the course:
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Lifetime Kettlebell – The Best Workout For 50+ Adults – Sample Workout
A – Single-Arm KB Swings – Every minute, on the minute, for 5 minutes, do 5 reps per side
B – Tri-Set – 4 rounds:
1 arm KB press – 5 per side mountain climbers – 10 per side towel Bicep curl w kettlebell – 15
C – Finisher – 55 on / 5 seconds rest / 3 rounds:
jog in place / high knees Plank with alternate leg lift skater hop (take out hop if lower impact is desired) single arm Bent over KB row (22.5 secs per side)
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If you enjoyed this free sample of my Lifetime Kettlebell Fitness program, stay tuned for the new and updated version coming out later this week! This program is the best workout for 50+ adults, and it will help you stay in shape and improve your overall health. Thanks for reading, and I hope you enjoy the course!
– Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor Certified Corrective Exercise Specalist KettlebellBasics.net
I hear people complain all the time about how the timing is never right to start their kettlebell journey.
They’re waiting for work to slow down, or for their schedule to be perfect, or for their vacation that’s coming up in six weeks to end, or for their kids’ activities to go on break.
But guess what?
There is never going to be a “best” time to finally get serious about your kettlebell program.
The truth of the matter is that if a person keeps kicking the can down the road with this mentality, they’ll never get around to starting.
If you need help getting started, I may have some spots open in my kettlebell coaching program. I’d love to help you reach your fitness goals. Visit the link below to apply.
We are all human, and I fall into this same type of thinking from time to time too!
I’m usually pretty consistent with my fitness, but something I’ve been noticing about myself recently is that it’s carried over into my business life.
We recently relocated and are now living in a new state that’s about 1,500 miles away from our old home.
Overall, it’s been great and a really positive move!
However, I’ve been kind of wishy-washy with what’s next for our business. I’ve been considering a lot of different possibilities and directions to go in… and I realized recently that it’s been keeping me from taking the kind of action I should be!
So I decided that, you know what, I’m going to work with what I have right now and make it happen and see where it takes me.
I have a lot of things I CAN do when it comes to helping more people and growing our business… and so I’m going to focus on doing that!
That positive action and energy and momentum is going to build and take us to the next level.
I’m not going to wait for the perfect building to come up for sale or lease to do business out of, or for the perfect business to go up for sale that I can take over, or for the perfect opportunity to partner with someone that’s perfectly aligned with what we’re trying to do, or whatever else.
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Even if you’ve been consistent in the past – like I have been for years in my business – you can still hit a rut from time to time.
And that’s okay!… but sometimes you also need a outside perspective.
I got the insight I just told you about from my business coach.
Maybe you need some insight on your fitness program from fitness coach?
If you need help getting started, I may have some spots open in my kettlebell coaching program. I’d love to help you reach your fitness goals. Visit the link below to apply.
If you’re looking to improve your fitness with kettlebell workouts, there’s no time like the present! Starting is always the hardest part, but once you get going, you’ll be glad you did.
Another great thing about working out at home is that you can’t forget things that are key to getting a good workout! 😉
Are you looking for a quick, effective workout that you can do at home? If so, then you’re in luck! This 20-minute kettlebell workout is perfect for busy people who want to get a workout in without having to go to the gym.
All you need is a kettlebell and a timer. Be sure to warm up before you start this workout, and cool down afterward. I hope you enjoy it!
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Quick 20-Minute Kettlebell Workout You Can Do At Home
Do two rounds of the circuit below. Get as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Rest for 1-2 minutes between rounds:
– Two Hand KB Swing – Plank Hold – KB Rack Reverse Lunge (30 sec per side) – Floor Stick Up – Squat Thrust – Hand to Hand KB Swing – Bird Dog Plank – KB Clean to Reverse Lunge (30 sec per side) – Floor Stick Up w/ Towel – Burpees
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If lack of time is a problem when it comes to getting in consistent workouts and ultimately reaching your fitness goals, we are going to SMASH that with your new kettlebell routine!
I can build you a personalized kettlebell plan that accounts for the amount of time YOU have available (we can start with as little as three 20-30 minute sessions per week).
I’ll also coach you through the nutrition changes you need to make, as well as the lifestyle habits you need to change so that you can:
1 – Learn the basics of safe and effective KB training 2 – Gain strength and lean muscle 3 – Lose up to 12 percent of your bodyweight in 12 weeks
Stay tuned, I’ll be accepting applications for personalized coaching with me later this week!
*If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:
The kettlebell arm bar is one of the first exercises I recommend for people looking to improve their shoulder mobility and/or stability.
Some of the benefits of this exercise are:
– improved rib cage mobility – improved thoracic spine mobility – loosened up pecs – loosened up the fascial line between the pecs and the opposite hip – healthy shoulders!
HOW TO DO IT
Start lying on the ground, with the KB at your side, at shoulder level, in what we call the “cradle” position. (Looks like you at the start of a Turkish get up)
Now pull the KB to the body, roll to the back, and extend the working arm to lock out. (Be sure to pack the shoulder back and down for stability!)
Now, take the same leg as your working arm, and drive it over the top of your body. You’re going to drive that hip towards the ground, as well as bringing the working shoulder towards the ground.
Breath in and then exhale, driving the hip and shoulder towards the ground a little more each time. Do this three to five times progressively.
Be sure to watch the video that shows how to do this exercise too.
Incorporate the movement into your routine and see the change you can create!
– Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor Certified Corrective Exercise Specialist KettlebellBasics.net
PS – If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:
We all know that exercise is important for our health. But did you know that there’s more to it than just lifting weights or running on the treadmill? Mobility is also key to maintaining a healthy body!
For one, mobility can help you to move more freely and with less pain. It can also help improve your posture and reduce the risk of injuries!
Now, if you’re like most people, you probably think of kettlebells as a great way to get stronger and build muscle. And while that’s true, kettlebells can also be a great tool for improving mobility. Think about it – with movements like Turkish get ups, squats, swings, and more, you’re using a lot of range of motion. This can help to loosen up tight muscles and improve your movement overall. Kettlebells are also a great way to get a workout without putting a lot of stress on your joints. This is especially important if you have any issues with joint pain.
So if you’re looking to improve your mobility, kettlebells are a great option. It can help with a variety of movements and can be done anywhere. Plus, it’s a lot of fun!
I’m excited to announce my 28-day Kettlebells and Mobility Challenge, which starts on Monday, September 26th. Sign up today at the link below and let’s improve our mobility together:
-Forest Vance – Master of Science, Human Movement – SFG-Certified Kettlebell Instructor – Owner, FVT Personal Training (gym in Sacramento, CA)Owner, KettlebellBasics.net (online / worldwide)
PS – Make sure to start light and increase the weight gradually. And if you have any pain or discomfort, be sure to stop and consult with a doctor or physical therapist!
Kettlebells are a great way to get a full-body workout, but they can also be used to target specific areas. If you’re dealing with aches and pains, then a kettlebell mobility workout can be a great way to stretch and loosen up your muscles.
This type of workout is designed to improve your range of motion and flexibility. It can also help to reduce pain and inflammation in your joints. Plus, it’s a great way to break a sweat and get your heart rate up!
If you’re looking for a kettlebell workout that will help to ease your aches and pains, then this is the one for you. Give it a try and see how you feel!
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Kettlebell Mobility Workout For An Aching Body
Set your timer for 30 seconds of work followed by 15 seconds of rest. Do as many reps as you can of the first move in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second move in 30 seconds. Rest for 15 seconds. Repeat for all exercises in the sequence. Rest for 60 seconds after completing the last exercise in the sequence; repeat three more times for a total of four rounds:
Single Arm KB Swings (15 seconds per side)
Downward Dog Toe Taps
Alternating Reverse KB Tactical Lunges
Reverse Snowangels
X Jacks
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If you’re feeling aches and pains, this kettlebell mobility workout is for you! This workout focuses on stretching and moving around, and it is perfect for those who are feeling a little bit stiff. The best part is that it only takes a few minutes to do.
If you liked this Kettlebell Mobility Workout For An Aching Body, stay tuned! Registration for our 28-day Kettlebell Mobility Challenge opens later this week!
-Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Expert KettlebellBasics.net
Suspension trainers are a versatile and portable piece of equipment that can be used for a variety of exercises. They can be used for bodyweight exercises, functional training, and even rehabilitative exercises.
In this article, I will share 3 unique suspension trainer exercises that you’ve likely never tried before. These exercises will challenge your muscles and help you build strength and endurance!
*If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises:
*If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well at the link below – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session:
Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #1: The Atomic Push Up
The atomic push up is a challenging exercise that works the chest, shoulders, and triceps. Here’s how to do it:
Start in a push up position with your feet in the suspension trainer handles and your hands on the ground
Lower your body down towards the ground, keeping your core engaged
Push yourself back up to the starting position, and at the same time tuck your knees into your chest and lift your hips
Repeat for reps.
Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #2: The Single Leg Squat
The suspension trainer single leg squat is a great exercise for building strength and stability in the lower body. This exercise can be done with a variety of different widths and angles to target different muscles groups:
To perform the exercise, start by placing the suspension trainer in a door frame or other sturdy structure.
Then, place one foot in the foot stirrup and the other foot on the floor.
Squat down until your thigh is parallel to the floor, then return to the starting position.
Repeat for the desired number of reps.
Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #3: The Suspension Trainer Burpee
The suspension trainer burpee is a challenging full-body exercise that combines the muscle-building benefits of a burpee with the core-strengthening benefits of a suspension trainer. This exercise is not for the faint of heart – it is challenging and will push your body to its limits. But if you’re looking for a way to take your fitness to the next level, the suspension trainer burpee is a great option.
Here’s how to do this exercise:
Start in a standing position facing away from your suspension trainer with in the foot stirrup and the other foot on the floor
Put your hands on the ground and jump your feet back so that you land in a plank-type position with one foot still in the stirrup and the other foot suspended in the air
Do a push up, then jump your feet forward and return to starting position
Repeat for reps.
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If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises.
Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specalist KettlebellBasics.net
PS – If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session!
