new “KB Hacks” videos – learn/refine your KB technique

Hello!

We have the new-and-improved-for-2019 version of my “Top KB Training Mistakes – and How to Fix Them” video home-study course now available … wanted to post here and make sure you knew about it:

http://bit.ly/13kettlebellmistakes

There are a total of 39 videos in this course that will help you learn – and for many, REFINE – the basics of safe and effective kettlebell training.

See, a lot of people *think* they know the basics … but 99.9% of folks, when they end up coming to my gym or one of my workshops or working with me some other way in person … could improve.

There might be just one little thing you are doing, that I cover in this course, that could make ALL the difference, and take your KB training to the next level.

Details and get the course at the link below:

http://bit.ly/13kettlebellmistakes

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

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(new video) Most Common KB Clean Mistake – and How to Fix It

Kettlebell cleans are an essential move – but the technique can be tricky!

One of, if not THE most common mistake(s) people make with the move, is swinging the KB too far out in front of the body.

This ends up resulting in lots of impact as the KB comes around the wrist and lands at the top.

One simple (but powerful) tip to improve is simply – keep the arc of the KB close to your body.

Imagine like there is a wall a foot or so front of you as you clean, and keep the KB from hitting it.

Watch the video for the full demo:

And if you find this tip helpful, stay tuned!

The new and improved version of my best-selling “Most Dangerous KB Training Mistakes – and How to Fix Them” home study course will be available VERY soon.

Keep an eye on your email inbox 🙂

– Forest

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(guest article) 4 Tips for Pain Free Kettlebell Work

Today’s article is an excerpt from Chandler Marchman’s MetCon-6 training manual.

I thought these tips were super useful, so wanted to pass along.

– Forest

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4 Tips for Pain Free Kettlebell Work
excerpt from – MetCon-6

One of the big reasons that so many lifters shy away from kettlebell training is that they have had a painful experience with them. This pain most commonly is experienced on top of the forearm (just above the wrist) because of either the kettlebell resting improperly on top of the forearm during movements where the kettlebell remains fixed exercise, or because during the more ballistic movements the kettlebell crashes down on said spot. There are a few simple steps you can take that will help you fix this issue though.

1. Grip handle in the palm of your hand (NOT in your fingertips) with your wrist in a neutral position.

By griping the kettlebell in this “wrist cocked” manner, not only will you eliminate any hyperextension (bending back) in your wrist that might cause joint pain, but you will also eliminate any power leaks that occur when you’re unable to transfer optimal amounts of force into the kettlebell that you’re trying to apply force into.

2. DON’T “gorilla grip” the bell during ballistic movements.

Normally, you want to grip the handle of the kettlebell as tightly as possible while keeping your wrist in the cocked position. But when you perform either a clean or snatch, the handle of the kettlebell must be able to rotate inside your hand so that you can use the “pull & punch” maneuver to prevent it from crashing on top of your forearm. This is impossible to do with a gorilla grip on the bell.

So, keep the handle in the palm of your hands with a handshake strength grip so that you maintain control of it, but also allow it to rotate freely inside your hand when you need to “catch” the kettlebell during either the clean or snatch.

3. “Tame the Arc”

By retracting and depressing your shoulder blades during both the clean and the snatch (the only movements that require you to transition from the kettlebell in the normal grip position to lying on top of the forearm), you will be able to shorten the path that the kettlebell travels in, and create a more stable and controlled environment for the kettlebell to travel in.

4. Move the kettlebell around your wrist, not your wrist around the kettlebell.

This is the “pull & punch” move that I told you about earlier that during the clean and snatch allows you to avoid the kettlebell crashing down on your arm. What you’ll want to do is while “taming the arc” via retraction and depression of your shoulder blades (thus shortening the loopy trajectory of the bell path AND increasing your control of the kettlebell in space), propel the weight up by driving your hips forward, and while this propels the weight forward and up, pull your elbow back and punch your wrist through to “catch” the bell softly against your arm.

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If you found these tips helpful, be sure to also check out the full Met-Con 6 program at the link below:

MetCon-6

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10 Minute Single Kettlebell Workout

More and more research has shown that you can introduce more than enough stress to your skeletomuscular system, respiratory system, and central nervous system to obtain the training adaptations you’re looking for in as little as 10 minutes time.

How you ask?

By focusing more so on the quality of both the exercise you choose, and the execution of it.

The truth is, “Training Economy” is the aspect of most lifters training routine that is holding them back.

They’re choosing “low return on investment” exercises that simply don’t achieve enough of what we’re looking to achieve in the time span that we have to achieve it.

Enter – the kettlebell.

Essentially, every kettlebell exercise you do is a power packed movement that right off the bat places more of the overall stress on your body that is requires to obtain the ideal results in both the performance and aesthetics department that you’re looking for.

And when you combine the fact that each kettlebell exercise offers you the unique ability to get more done with every exercise you do, with the fact that you will perform these kettlebell workouts in a circuit format, you’ve got the perfect recipe for workouts that allow you to accomplish EVERYTHING (speed, strength, explosiveness, size, & fat-loss) in a matter of minutes instead of hours.

Try the workout below as an example:

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10 Minute Single Kettlebell Workout
Sample Workout – Met-Con 6

5 Rounds:

(a) Single Arm Snatch (5 reps/arm)
(b) Anti-Lateral Flexion Overhead Press (5 reps/arm)
(c) Anti-Rotation Row (5 reps/arm)
(d) Single Arm Farmers Walk (100 ft./arm)

» Rest 2 minutes between rounds «

*Perform ALL exercises of the circuit on one arm before switching arms. Do not rest until you have completed all reps on each side.*

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Just 10 minutes, and you’ve burned a lot of body fat, in just a little bit of time.

Give that one a go, and let us know how you do!

And if you like it, also be sure to check out the full Met-Con 6 program at the link below:

Met-Con 6

To your success! –

– Forest Vance
ForestVance.com

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Monday workout – “Hurricane” Training, day 1

Grab the OCR DOMINATION – 12 week prep plan on flash sale this weekend, and you can start your 12 week program with workouts like this one on Monday:

Monday – “Hurricane” Training (OCR DOMINATION sample workout)

PAIR 1 – NO REST BETWEEN MOVES, 3 ROUNDS TOTAL:

60 Seconds Step ups – no weight, fast pace
+
60 Seconds double KB OR trap bar farmer’s walk

PAIR 2 – NO REST BETWEEN MOVES, 3 ROUNDS TOTAL:

100 jump ropes skips
+
60 seconds Commando pull ups

FINISHER – COMPLETE 3 ROUNDS AS FAST AS POSSIBLE:

~ 50 yds – FAST BEAR CRAWL
Run Approx. ½ mile
30 burpees

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In the full 12 week plan, you end up getting:

– 2 “OCR Domination workouts” per week like this one, for a full 12 weeks
– 1 new hill sprint workout per week
– 1 new long run per week

It’s a do-able plan to work into your busy schedule, but it’ll get you into top shape.

OCR DOMINATION – 12 week Obstacle Course Race prep plan

Whether your goals are to:

Get into the BEST overall condition
Shred fat
Gain lean muscle
Get stronger
Improve performance
Do better and faster at your next OCR

I know that you will love this program:

OCR DOMINATION – 12 week Obstacle Course Race prep plan

To your success! –

– Forest Vance
ForestVance.com

PS – I am pumped!

My 2019 Obstacle Course Race “season” kicks off tomorrow – I’ll be doing the San Jose Spartan Sprint.

That’s why I’m putting my OCR DOMINATION program on sale – at a full 50% off – for the weekend:

OCR DOMINATION – 12 week Obstacle Course Race prep plan

This program is for EVERYONE who:

— Wants to take their fitness to the next level, and get into incredible physical condition
— Is getting ready for their first obstacle course race
— Is an experienced obstacle course racer, looking for a more specific and directed and regimented plan
— Is seeking confidence, come race day, to DOMINATE the monkey bars, wall climbs, barbed-wire crawls, carries, tire flips, and ALL obstacles that make up the event

OCR DOMINATION – 12 week Obstacle Course Race prep plan

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12 week Obstacle Course Race prep plan

I am pumped!

My 2019 Obstacle Course Race “season” kicks off tomorrow – I’ll be doing the San Jose Spartan Sprint.

That’s why I’m putting my OCR DOMINATION program on sale – at a full 50% off – for the weekend:

OCR DOMINATION – 12 week Obstacle Course Race prep plan

This program is for EVERYONE who:

— Wants to take their fitness to the next level, and get into incredible physical condition
— Is getting ready for their first obstacle course race
— Is an experienced obstacle course racer, looking for a more specific and directed and regimented plan
— Is seeking confidence, come race day, to DOMINATE the monkey bars, wall climbs, barbed-wire crawls, carries, tire flips, and ALL obstacles that make up the event

I am going to go out on a limb and say that this is one of the most complete, comprehensive, effective programs I have ever created.

Whether your goals are to:

Get into the BEST overall condition
Shred fat
Gain lean muscle
Get stronger
Improve performance
Do better and faster at your next OCR

I know that you will love this program:

OCR DOMINATION – 12 week Obstacle Course Race prep plan

It’s a full 12 week program. You get a workout manual for each and every week. You’ll do everything from my special OCR “hurricane” workouts, to running hills, to AMRAP metabolic conditioning circuits, to long runs, to recovery days, and everything in between.

There are dozens upon dozens of different workouts in this program.

They are progressive and build upon one another, so in 12 weeks you will be a FIRE BREATHING MACHINE.

And best of all, this program is TESTED – people doubled their pull ups, ran 34% faster, and TRIPLED their pull ups – using this exact plan!

BUT – it’s only on sale THIS WEEKEND to celebrate the start of the OCR season – so if you want to get the deal, pop over and grab it ASAP:

OCR DOMINATION – 12 week Obstacle Course Race prep plan

To your success! –

Forest Vance, MS, CPT, ForestVance.com

PS – I highly recommend this program if you are looking to take your training and fitness to the next level – whether you plan on doing an OCR in the near future or not:

OCR DOMINATION – 12 week Obstacle Course Race prep plan

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Lactic Acid Interval Training – Sample Workout

Are you looking to lose fat?

Do you like intense workouts?

If you answered yes to BOTH of these questions, you will love Lactic Acid Interval Training! (link)

You see, Lactic Acid Interval Training is awesome for fat loss. But it’s also pretty intense, and can be quite painful.

It involves a large caloric expenditure due to shortened rest periods and high work volume. You get a great EPOC (post exercise oxygen oxygen consumption) effect, for increased calorie burn all day. And research even supports the fact that this type of training leads to increased Growth Hormone levels, which increases the use of fat for energy during recovery after intense exercise.

Okay – ready to give this a try yet?!? :)

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Lactic Acid Interval Training
sample workout from the Funk Roberts HIIT Bundle

The method is quite different from what you’re used to. There is NO number of sets, only target reps. In other words, there is no limit to the number of sets as long as you reach the target reps for each workout.

You need to pick a weight that will allow you to perform 8-9 reps with good form for the range on the first set.

(If you can still reach the target range on the second set, then you need to choose a heavier weight.)

Think about SPEED with this training approach. Perform the concentric part of as fast as you can (with perfect form).

Once you feel that your speed is slowing, you stop. That was your first set. Rest a maximum of 30 sec and resume till your speed slows down then stop. That was your second set. And you keep doing that till you reach the target number of reps.

Let’s try a sample workout – perform 2 rounds of the following:

30 KB goblet squats
(do about 30 seconds of jumping jacks for active recovery, then -)
30 inverted rows
(do about 30 seconds of high knees for active recovery, then -)
30 push ups
(do about 30 seconds of jumping jacks for active recovery, then -)
30 KB figure 8 to hold (15 reps per side)

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Get the full Lactic Acid Interval Training program, along with 19 more full programs like it, at the link below:

19 Metabolic / HIIT / Metcon Workout Programs

This is called the “Metabolic Madness” bundle.

There are 19 total workout plans:

– Lactic Acid Interval Training
– HIIT Workouts
– Filthy 50’s
– Dirty 30’s
– Complex Workouts
– EMOM Workouts
– Mega Metabolic Madness
– Bodybuilding HIIT 2.0
– Metabolic Exhaustion Workouts
– FunkWOD
– Metabolic Chaos
– Bodyweight 500
– 1000 Rep Workouts
– Fight Gone Bad Circuits
– German Volume SuperSets
– Metcon Madness
– Bodyweight Metabolic Circuits
– Upper-Lower Body Metabolic Workouts
– Tabata Super 6

All of the plans are created by Funk Roberts. Funk is a former professional athlete turned Master Metabolic Trainer who is the creator of the Metabolic Conditioning Coach Certification through NESTA, and has used this training system to help thousands of people around the world transform their body and fitness.

You can use these plans yourself (obviously) for your main workouts, to add-on to your current routine, as “off-day” cardio sessions, etc.

If you are a trainer or coach, you will also get SO many great ideas that you can use with your clients to keep them happy and excited to be coming back for more and telling all their friends.

But get them now at the link below, because this is only up for a limited time:

19 Metabolic / HIIT / Metcon Workout Programs

To your success!

– Forest Vance, MS
Certified Personal Trainer
ForestVance.com

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HIIT Fat Loss Workout 2

I am excited for you to start using these High Intensity Interval Training workouts!

You can use them as full workouts, or as an add on to your training session:

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HIIT Fat Loss Workout 2

Perform each exercise for 45 seconds of work followed by 15 seconds rest for 6 rounds. Rest 30 seconds between each round:

– Alternating KB Snatch
– Split Jumps
– KB Bent Over Rows
– KB Goblet Squats
– Judo Push Ups
– Abs In and Outs (also known as V-ups)

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In this program, will be using HIIT workouts, which is a combination of Strength, Fat Loss and Endurance circuits.

Each workout will have different time protocols to help you burn fat, build muscle and be more fit.

Get the rest of the workouts in the Funk Roberts HIIT program by clicking here.

To your success! –

– Forest Vance, MS
Certified Personal Trainer
ForestVance.com

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15 Min Swing / Push Up / Burpee EMOM Workout

In a traditional weight lifting set up, you would perform one exercise for a designated number of reps, doing a certain number of sets per exercise.

Your rest periods may often be dictated based on your goals.

They could be anywhere from 30 seconds – if you are going for more endurance / fat loss – to up to three minutes if you are really trying to aim for maximum strength and muscle development.

With the Every Minute On the Minute (EMOM) approach, rest periods will be determined by how quickly you are able to progress through the exercises you are supposed to be performing.

In an EMOM workout, you’ll typically have a list of exercises to go through. The number of exercises will depend entirely on the workout in question.

(In some cases, you may have just two exercises to perform, back to back, alternating between them. In other cases, it may be an entire circuit that you are attempting to get through.)

You’ll have a target number of reps to perform with every exercise, and once those reps are completed, the remainder of that minute is your rest period.

Once the next minute buzzer sounds, it’s off to do the exercise again.

This way, you are doing the exercises Every Minute On the Minute, as the name suggests :)

Here’s an example:

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15 Min Swing / Push Up / Burpee EMOM Workout

Perform the exercises for reps starting on Every Minute On the Minute for 15 minutes straight:

– 20 two hand KB swings
– 15 push ups
– 10 burpees

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That workout seems simple, but it’s quite tough!

You’ll end up doing 100 swings, 75 push ups, and 50 burpees, all in just 15 minutes.

The first round might not be too tough, but as the workout progresses and fatigue kicks in, you’ll see that it gets much harder, fast :)

This is one of the things that makes EMOM unique.

Also, with this style of training, you’ll end up getting improved cardio conditioning, enhanced muscle and strength endurance and superior fat burning results.

Use the resources at the link below to learn how to start encorporating it into your program today:

19 Metabolic / HIIT / Metcon Workout Programs

If you are not getting the results you want from your current workouts, this could be just the varitey and newness and inspiration you need to get things kick started again.

To your success! –

– Forest Vance, MS
Certified Personal Trainer
ForestVance.com

PS – Find out at the link below why everyone is raving over this offer:

19 Metabolic / HIIT / Metcon Workout Programs

This is called the “Metabolic Madness” bundle.

There are 19 total workout plans:

– Complex Workouts
– EMOM Workouts
– HIIT Workouts
– Mega Metabolic Madness
– Bodybuilding HIIT 2.0
– Metabolic Exhaustion Workouts
– Lactic Acid Interval Training
– FunkWOD
– Filthy 50’s
– Dirty 30’s
– Metabolic Chaos
– Bodyweight 500
– 1000 Rep Workouts
– Fight Gone Bad Circuits
– German Volume SuperSets
– Metcon Madness
– Bodyweight Metabolic Circuits
– Upper-Lower Body Metabolic Workouts
– Tabata Super 6

All of the plans are created by Funk Roberts. Funk is a former professional athlete turned Master Metabolic Trainer who is the creator of the Metabolic Conditioning Coach Certification through NESTA, and has used this training system to help thousands of people around the world transform their body and fitness.

You can use these plans yourself (obviously) for your main workouts, to add-on to your current routine, as “off-day” cardio sessions, etc.

If you are a trainer or coach, you will also get SO many great ideas that you can use with your clients to keep them happy and excited to be coming back for more and telling all their friends.

But get them now at the link below, because this is only up for a limited time:

19 Metabolic / HIIT / Metcon Workout Programs

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My #1 problem with “diets”

I want you to take a second and think about all the diets you have heard and read about in recent years.

Each diet had its own little hook, that made it unique …

… and each diet had thousands of loyal followers that swore that their diet was the ‘only’ diet that worked.

Well here is the thing. For short periods of time, EVERY diet will work, if it recommends some form of caloric restriction.

If you follow a calorie restricted diet, you will lose weight, guaranteed.

The problem is, 99.9% of people simply cannot follow a restrictive diet for a long period of time.

Sure – if you are dedicated, you can follow a strict plan for 12 weeks, and get into amazing shape.

And a very, very small percentage of people can do this for years on end.

But for the rest of us, it’s too restrictive, too intrusive on our lifes, and too limiting to be done realistically for any length of time.

THAT’s my #1 problem with “diets”.

Here’s the good news 🙂

There IS what I believe to be a way to live and eat that can:

– Give you amazing health benefits
– Help you lose weight

AND, it does not involve prolonged periods of food restriction, or require complicated eating schedules.

On THIS PAGE, you will discover something that I believe to be the single best way to eat and to live that will help you lose weight and keep it off, without any of the complex plans, rules and equations that is typical of most diets.

I don’t consider this a diet. It’s a way of eating that can eventually grow into a way of life:

IMO – your long-term “diet” solution

To your success! –

– Forest Vance, MS
Certified Fitness Nutrition Coach
ForestVance.com

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