Sunday, December 16, 2012

TOUGH (but simple) Kettlebell Swing Workout


The kettlebell swing is the most basic of HardStyle kettlebell exercises, and is the first movement you should master before moving on to more advanced drills. I wanted to give you a sample workout to try - based around the kettlebell swing - just to show you HOW powerful this exercise can be, WHEN you program it properly into your training.


If you missed my recent three part kettlebell swing video tutorial, you can check that out here: => Kettlebell Swing Video Tutorial

TOUGH (but simple) KB Workout

  • Begin your workout with a 3-5 minute dynamic warm up.
  • Do two :30 holds of HardStyle planks, resting about :15 sec. between sets.
  • Swings – do 5 sets of 20.  Rest about :30 between sets.
  • Mix up the type of swings you do. You can do two hand, one hand, hand to hand, or double swings.  This is a great way to mix up the workout, hit slightly different muscle groups and give your body a slightly different stimulus throughout the session.
  • Next, do a body weight circuit of Push Ups, Pull Ups or Inverted Rows, and Step Ups or Lunges – you'll do 2-3 rounds of 10-15 reps of each exercise.
  • Modify the body weight exercises as needed to challenge yourself JUST enough. So ... if you're just starting out, you might do knee push ups and inverted rows. If you're advanced, you might do feet elevated push ups and standard pull ups. You can really make this workout as hard or as easy as you like.
  • Finish off with a 3-5 minute static stretch of tight muscle groups ONLY.
And, there you have a very simple, but TOUGH, kettlebell swing-based workout. Enjoy! And talk soon

- Forest Vance, MS, RKC II

PS - Enjoy this workout?  In the Sacramento, CA area?  Head over and check out Forest's Sacramento boot camp website at http://www.forestvancetraining.com/bootcamp-sacramento

Saturday, November 10, 2012

Kettlebell Lower Back Pain (video quick fix tip)

The KB swing is a great exercise.

 It's a move that works the heck out of the big back muscles ... the glutes ... the hamstrings ... the core ... but it's NOT an exercise for the lower back.

 I still get emails/Facebook and blog comments/etc. though at least weekly, if not daily, from folks experiencing kettlebell low back pain. So I thought I'd shoot a quick video breaking down of one the #1 causes of KB back pain - and how to fix it:


Looking for a complete program to help you fix your swing technique?  Check out the Kettlebell Basics Swing Manual here <=

Swinging the kettlebell too close to the ground is one of the main causes of kettlebell low back pain. 

To fix it, bring the 'bell as close to the body as you can as it swings back. The motion is similar to hike passing a football.

 Another great cue is to imagine you are throwing the KB through your stomach ... and then to get the hips out of the way at the last minute. Think of it this way - if you were going to pick up a heavy object, you would bring it close to the body as you could. It'a a simple mechanical advantage. Same goes for the kettlebell swing.  

 To sum up, the kettlebell swing is king.  But you gotta do it RIGHT and use perfect form to 1) stay safe and 2) get the most out of the exercise.  Use the tip in this video to eliminate the lower back pain you're getting from your swings!

 - Forest Vance, MS, RKC II  

 PS - Learn more about how to fix kettlebell lower back pain here => http://kettlebellbasics.net/2012/11/11/kettlebell-low-back-pain-quick-fix-tip-video/

Friday, July 20, 2012

Kettlebell/TRX Workout


I’ve had a TRX and’ve used it for basic things like body rows, chest presses, etc. in workouts for the last couple of years … and to be honest, I always thought it was cool, but wasn’t completely sold on it as a training modality …
But it wasn’t until I went through the TRX Suspension Training Course a couple of months ago that I realized the power of suspension training and just how well it compliments working out with kettlebells.
The TRX picks up where KB’s leave off – a few reasons why:
  • KB training is largely stable in nature, while the TRX adds an element of instability to your training
  • The TRX’s strengths – like horizonal pushing and pulling and single leg movements – are some of KB training’s weaknesses
  • The TRX uses your own body weight as resistance while the KB is an external resistance tool
SO – here is a great kettlebell and TRX workout to get you started (I just did it myself the other day, try it at your own risk, it’s a smoker!):
Do three rounds of the first pair of exercises as fast as possible.  Rest for one to two minutes, complete the second and third exercise pairs in the same fashion.
  • 20 KB goblet squats
  • 10 TRX atomic push ups
  • 12 kettlebell goblet lunges (ea side)
  • 15 TRX inverted rows
  • 20 KB swings
  • 10 TRX burpees
In conclusion, TRX and kettlebells are a great training tool combination. They compliment each other’s strengths and weaknesses perfectly and make for an efficient, effective, and flat out tough workout routine.
Train hard and talk soon -
Forest
PS - Click here to learn more all about the kettlebell basics - videos, articles, workouts and more!

Tuesday, June 19, 2012

Kettlebell Warm Up



kettlebell warm up

There’s a school of thought out there that says warming up isn’t necessary.  That if you have minimal muscle imbalances, that if you’re mentally prepared for physical activity at all times, that you should be able to hop right into your workout full bore, right out of the gate.  That when our ancestors had to run for their lives or run to catch an animal or lift a giant bolder or whatever, that they didn’t get a chance to warm up.  And that even in real life today, there are situations where one may need to lift a heavy object, run fast, etc. without the luxury of getting physically or mentally prepared first.
And so while I do suppose there is some validity in this line of thinking, I mostly disagree with it :)  Maybe if you’re in law enforcement, training for combat, etc. and your life depends on being able to perform at a high level without a warm up … in that case I can totally see why you would want to train this way …
But I can also tell you from personal experience – I feel WAY better when I go through a sequence of exercises/movements to methodically and specifically prepare me for the workout ahead.  And honestly, for those of you simply looking for general fitness, and without specific performance needs like the ones listed above – why WOULDN’T you warm up?

 Warm Up – Definition and Benefits

To start, here is the definition of a warm up from SparkPeople.com, along with some specific benefits:
A warm up is the act of preparing for an athletic event or workout by exercising or practicing for a short time beforehand. Warming up helps reduce your risk of injury and the aches and pains that come with exercise. The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles. The idea is to increase circulation throughout the body in a gradual manner. A proper warm up safely prepares the body for the increased demands of exercise. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury.
A warm-up helps you prepare both mentally and physically for exercise and reduces the chance of injury. During a warm up, any injury or illness you have can often be recognized, and further injury prevented. Other benefits of a proper warm up include:
  • Increased movement of blood through your tissues, making the muscles more pliable.
  • Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.
  • Prepares your muscles for stretching
  • Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
  • Prepares you mentally for the upcoming exercise
  • Primes your nerve-to-muscle pathways to be ready for exercise
  • Improved coordination and reaction times

The Kettlebell Warm Up

Here is the sequence I use to prepare for myself and training clients for kettlebell workouts; it is both field-tested and backed by research and science as one of – ifthe best – way to warm up and prepare yourself for physical activity:
1. Self Myofasical Release
Deep tissue massage therapy modalities such as myofascial release improves flexibility, function, and performance; speeds up the recovery process; and reduces chronic pain and injury risk. Regular deep tissue massage breaks down adhesions and scar tissue that form in the fascia. With the use of a few simple, inexpensive tools (foam roller and a soft ball), you can perform daily self-myofascial release (SMR) and receive much of the same benefits as weekly professional bodywork.  And it’s fantastic to do before a workout; click the link below to check out a full article about it:
2. Joint Mobility
Joint mobility training is important for several reasons:
  • It improves performance by helping you learn how to properly engage each joint and muscle group in your movements.
  • It increases the efficiency of your movement.
  • It drastically decreases the chance of injury by elimiating incorrect movements along incorrect joints.
Here are more details about joint mobility training and a quick video on how to do it:
3. Dynamic Stretch
A ‘dynamic warm-up’ or ‘movement prep session’ is the last element in my warm up sequence; click the link below to learn how to do it:
In conclusion, while there are some folks out there that think warming up for your kettlebell workout isn’t necessary, unless you have specific training needs like the ones outlined in this article, I disagree with this line of thinking.  There are many proven benefits of warming up, and honestly, if you can, why not?
The warm up sequence detailed in this article is perfect to get you ready for your next kettlebell session. Incorporate it into your existing kettlebell routine and see increased results today!
Forest Vance, RKC II
PS - If you want to add body weight strength training to your kettlebell routines, check out  http://bodyweightstrengthtraining.com

Thursday, May 10, 2012

The Kettlebell Complex – Your Fat Loss Secret Weapon

Mastered the kettlebell basics?  Ready for some variety in your program?  Time for the kettlebell complex.

Definition of the kettlebell complex – from DragonDoor.com:
If you’ve never heard of complexes before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a set, you sequence several different exercises right after one another and repeat the sequence several times to complete a set.
And some benefits of complex training – from steathbody.com:
  • Lean body mass improvement will be enhanced with this type of training.
  • You will stimulate your hormones to burn more fat and build lean muscle.
  • Full body exercises (such as swings, squats, snatches) have been shown in numerous research studies to stimulate growth hormone (GH).
  • The release of growth hormone will help to burn body fat and build lean muscle mass.
  • Resistance training, higher reps, full body exercise, and minimal rest between exercises are all proven methods to stimulate GH, which are all accomplished with complex training.
In short, if you’re looking to gain lean muscle, burn fat, and get into phenomenal physical condition, kettlebell complexes are for you. I just shot and posted up a video showing you one of my favorite KBC’s – check it out, and then read the written workout recap below it:


 

Video Recap

  • Do one top-down Turkish get up
  • Immediately follow this with five snatches
  • Finish your five snatches and go right to five clean, squat and overhead presses
  • Complete the complex with ten one hand swings
  • Repeat the complex for five to ten rounds total on each side
Also –  this post was in part inspired by a six week workout program I just finished up for my personal routine … and though it was brutally hard, I loved it :)  And I got some great results!  If you’re looking for a complete program built around kettlebell complexes, I highly recommend it – check it out by clicking here

Thanks for reading and train hard -

Forest

PS - To mix it up and kill your back, check out these back exercises without weight at http://www.youtube.com/watch?v=8SGe1ePAns0.

Wednesday, April 25, 2012

Two Tips To Improve Your Kettlebell Snatch

The kettlebell Snatch is a tricky movement to get the hang of – I know I got my fair share of bruised wrists when I was learning it.
I stumbled across this video from Jason C. Brown of KettlebellAthletics.com that shares a couple of great tips to help perfect your Snatching form:



To summarize:

Drill 1:

Grab a light kettlebell. Do a bottoms-up Clean with it – so the ‘bell should end up with the bottom facing towards the ceiling and racked at about shoulder level. Now, ‘punch’ your hand around the kettlebell from shoulder level up to being locked out overhead. The idea here is to practice actively getting your hand around the KB, instead of just letting it come over the top and crash down on your wrist.

Drill 2

You want to base the Snatch exercise off of the high pull – in other words, the arc of the ‘bell should be like that of a High Pull vs. a Swing (watch the video to see a demonstration). If you base the Snatch off of the Swing, the arc will be too far in front of your body.

So you can do a progression to work your way into doing a Snatch: Do a Low Pull, do a High Pull, and then a Snatch. I actually use that progression with folks all the time with a lot of success.

Remember: Practice makes perfect. Don’t just blast through your KB workouts with no regard for form; strive for perfection. And if you’re having trouble getting the hang of the kettlebell Snatch, the two tips mentioned in this video should help you out.

P.S. For more tips and kettlebell exercises check out this kettlebell blog at kettlebellbasics.net

Kettlebell Cardio Workout

Kettlebell cardio workout for ‘ya today -
But before I break it down, a quick question:  how do you define “cardio”?
It might conjure up images of folks pedaling away on recumbent stationary bikes at the health club, catching up on the latest E! channel celeb gossip …
Or you might think of running or biking outdoors …
But odds are you probably DON’T think of cardio and lifting weights of any kind as one in the same.  So my goal with this kettlebell cardio workout is to PERMANENTLY change the way you think about cardio …
Let’s start with some defining facts about cardio from healthstatus.com:
Cardio exercise is any exercise that raises your heart rate …  Cardio exercise uses large muscle movement over a sustained period of time, keeping your heart rate to at least 50% of its maximum level …  You need a minimum of 20 minutes of continued elevated pulse to get the best results …
So – if we elevate the heart rate, utilize large muscles of the body, work at a reasonable and sustained intensity, and do it for a continuous period of time, we’re good to go – no matter our implements/training tools of choice.
Kettlebells happen to be a great tool to elevate the heart rate quickly.  And if we work at a high – but sustainable – intensity with them for a continuous period, we get a killer kettlebell cardio workout.

Kettlebell Cardio Workout

This is a perfect short, intense workout you can throw in to mix things up with your existing cardio routine – or even replace it all together.  It can be done in about 10-15 minutes, and only requires one kettlebell.  Check out the video first, then see the video recap below for workout details:



Video Recap

  • 5 one arm swing (right)
  • 5 one arm clean, squat and press (right)
  • 5 one arm swing (left)
  • 5 one arm clean, squat and press (left)
  • Rest 10-15 seconds, repeat for 5-10 total rounds
Chances are you do cardio of some kind to stay in shape, train your heart, etc.  But there’s also a good chance that you think of “cardio” as a long, slow and boring activity.  The kettlebell cardio workout outlined in this post is a great starting point to change your mindset – and to get you faster and more efficient results!
Train hard and talk soon -
Forest Vance, RKC II

PS -For more exercises like these, check out this Sacramento personal trainer at http://www.forestvancetraining.com/.