Kettlebell Basics

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Kettlebell Basics

Learn the basics of Kettlebell Training from former pro football player and Russian Kettlebell Instructor Forest Vance of http://kettlebellbasics.net

10/28/2026

17-Min Frankenstein Kettlebell Challenge

Want more workouts like this? Grab a FREE WEEK of my 300 Kettlebell Challenge 👇

https://forestvance.kit.com/10887bca24

Or hit the link in my bio!

Three parts stitched together into one kettlebell workout: strength, lean muscle, and a conditioning finisher.

PART 1: STRENGTH — 6 MINUTES

30 seconds KB push press
30 seconds one-arm KB swing, same side
30 seconds rest

Switch sides each round. Complete 4 rounds total.

PART 2: LEAN MUSCLE — 6 MINUTES

Complete 3 rounds with good form, with a 6-minute cap:

• 5 single-leg KB RDLs per leg (bell in opposite hand)
• 10 one-arm KB rows per side
• 10 push-ups

Choose a push-up variation that makes 10 reps challenging.

PART 3: FINISHER — 5 MINUTES

Every minute on the minute:

• 5 KB goblet squats
• 3 spider-climb burpees

Rest for the remainder of each minute.

Want more workouts like this? Grab a FREE WEEK of my 300 Kettlebell Challenge 👇

https://forestvance.kit.com/10887bca24

Or hit the link in my bio!

10/26/2026

Save Your Wrists on the Kettlebell Sn**ch with This ONE Tip! 💪

🔥 Grab a FREE WEEK of my 300 Kettlebell Challenge workouts here:

https://forestvance.kit.com/10887bca24

(Or hit the link in my bio!)

One of the biggest mistakes I see people make with the kettlebell sn**ch is being too hesitant when the bell flips over at the top.

Here’s the fix:

Aggressively SPEAR your hand through the handle as the kettlebell comes over!

When you’re shy about getting your hand through, the kettlebell tends to flip over and SLAM into your wrist.

But when you punch through confidently and at the right time, the bell wraps around your hand much more smoothly.

✅ Less impact on your wrist
✅ Better sn**ch technique
✅ Smoother, more efficient reps

Give this one simple tip a try during your next kettlebell workout and let me know how it goes!

**ch

10/24/2026

Somebody made a life-changing decision in the middle of Walmart :)

They walked in thinking about Cheetos…

Then they saw the kettlebells.

And somewhere in that aisle, they decided it was time to make a change!

And if you’re ready to put those kettlebells to work, grab a FREE week of my kettlebell workouts!

👉 https://forestvance.kit.com/10887bca24

Or hit the link in my bio.

10/21/2026

EXTREME KB CARDIO — 5-ROUND CONDITIONING CHALLENGE

Here’s Workout #3 from my Extreme Kettlebell Cardio Conditioning — 2026 Edition!

The challenge: Complete all 5 rounds as quickly as possible while maintaining good form. Rest as needed.

ROUND 1

* 20 Two-Hand KB Swings
* 12 Push-Ups
* 16 Bodyweight Forward Lunges (8/leg)
* 6 Burpees

ROUND 2

* 10 One-Arm KB Swings/side
* 12 Hand-Release Push-Ups
* 16 KB Alternating Reverse Lunges (8/leg)
* 6 Spider Burpees

ROUND 3

* 5 KB High Pulls/side
* 12 Jumping Jack Push-Ups
* 16 KB Side-to-Side Lunges (8/leg)
* 6 Cross-Body Mountain Climber Burpees

ROUND 4

* 5 KB Sn**ches/side (lower to shoulder after each rep)
* 12 Triple-Stop Push-Ups
* 16 KB Walking Tactical Lunges (8/leg)
* 6 Rotating Burpees

ROUND 5

* 5 KB Sn**ches/side
* 12 Rotating Push-Ups
* 16 KB Alternating Reverse Goblet Lunges (8/leg)
* 6 Alternating Leg-Raise Burpees

Modify exercises and reps as needed for your fitness level.

How fast can you complete all 5 rounds?

10/19/2026

10-Minute Kettlebell AMRAP Circuit!

Try one FREE week of Lifetime Kettlebell Fitness 2.0, designed for men and women 50+:

https://forestvance.kit.com/01b5ac4df8

Here’s the workout:

Set a timer for 10 minutes and complete as many rounds as possible:

* 5 KB Clean & Press (per side)
* 10 One-Arm KB Rows (per side)
* 10 Close-Grip Pushups
* 15 KB Towel Curls

Rest as needed and repeat for as many rounds as possible with good form!

Just like in this video, I’ll show you different options and variations to match your fitness level, along with some unique kettlebell movements you may not have tried before.

Our goal is to help you build strength, improve mobility, and stay fit for years to come!

10/17/2026

Here’s the thing. You don’t have to eat perfectly or give up all the foods you enjoy to get stronger, build muscle, and stay in shape.

Consistency over time is what matters most!

Want a simple, effective kettlebell program you can do right at home?

Grab a FREE WEEK of my 300 Kettlebell Challenge here:

https://forestvance.kit.com/10887bca24

(Or hit the link in my bio)

10/14/2026

**TOP 3 KETTLEBELL RACK POSITION HACKS**

Grab a FREE week of my 300 Kettlebell Challenge at the link below:

https://forestvance.kit.com/10887bca24
When you're training with kettlebells, many exercises start from what's called the **rack position**.

Whether you're pressing, squatting, or transitioning between movements, a strong rack position makes a big difference in your technique, strength, and efficiency.

Here are 3 simple tips to get it right:

**1 – KEEP YOUR WRIST STRAIGHT**

One of the most common mistakes is holding the kettlebell with a bent wrist.

This creates a weaker position and puts unnecessary stress on the wrist.

Keep your wrist straight and neutral, with the kettlebell resting comfortably against your forearm.

**2 – KEEP YOUR HAND BELOW YOUR CHIN**

Your hand should sit just below chin level when the kettlebell is racked.

Here's a simple checkpoint: You should be able to touch your thumb to your collarbone.

This helps keep the kettlebell close to your body instead of drifting away from you.

**3 – KEEP YOUR FOREARM VERTICAL**

Your forearm should be straight up and down when the kettlebell is in the rack position.

This gives you better leverage and a stronger starting position, especially when you're getting ready to press the kettlebell overhead.

**Bottom line:** A better rack position means better technique, more efficient movement, and less unnecessary stress on your joints.

Practice these three checkpoints the next time you pick up your kettlebell!

10/12/2026

15-Minute Kettlebell Conditioning Workout: Burn Calories Like a 3-Mile Run!

Grab a FREE week of my 300 Kettlebell Challenge at the link below:

https://forestvance.kit.com/10887bca24

(Or hit the link in bio!)

Just 15 minutes. 5 exercises. 3 rounds. One awesome full-body workout!

This fast-paced kettlebell conditioning workout is designed to torch calories, build strength, and get your heart pumping—all without needing to go for a run!

Here’s the workout:

* Kettlebell Swings
* Plank with Shoulder Taps
* Kettlebell Squats
* One-Arm Rows
* Burpees

THE FORMAT:

* 60 seconds per exercise
* No rest between exercises
* 3 total rounds = 15 minutes!

Modify the movements to match your fitness level, grab a kettlebell, and get after it!

This is a great way to build cardiovascular endurance, improve total-body strength, and burn some serious calories in a short amount of time.

Give it a shot and let me know how you do!

FullBodyWorkout KettlebellConditioning AgelessWarrior

10/09/2026

Get a FREE week of the 300 Kettlebell Challenge here:

👉 https://forestvance.kit.com/10887bca24
(Or hit the link in my bio)

Not every workout needs to be about building muscle, burning fat, or setting a new PR.

Sometimes it’s about clearing your head after a stressful day.

Sometimes it’s about working through frustration, boosting your mood, or just taking 30 minutes to do something positive for yourself.

And sometimes, simply picking up a kettlebell and getting moving is exactly what you need.

The physical benefits of training are great.
But don’t underestimate what regular exercise can do for your mental well-being!

10/07/2026

3 Kettlebell Clean Hacks

Get a Spartan body with kettlebells… in 28 days?

Try a week of the 300 Kettlebell Challenge FREE and see for yourself:

→ forestvance.kit.com/10887bca24
(Or hit the link in my bio)

Most people can swing a kettlebell up into something that resembles a rack position.

But getting the clean smooth, efficient, and without the bell smashing into your forearm? That takes some practice.

Here are 3 simple hacks to help clean up your kettlebell clean:

1 - Get Your Hand AROUND the Bell

A common mistake is letting the kettlebell come over the hand and flop onto the wrist.

Instead, think about getting your hand around the kettlebell as it comes up.

This helps you slip the hand into position and dramatically reduces that forearm bang.

2 - Think “Zip Up Your Jacket”

Your hand shouldn’t make a huge looping motion away from your body.

Think about the path your hand would take if you were zipping up a jacket — close to the body and straight up.

That simple cue can make your clean much tighter and more efficient.

3 - Finish in a Strong Rack Position

At the top:

* You should be able to touch your thumb to your collarbone
* The kettlebell should rest against your upper arm
* It should also make contact with your forearm

The clean is one of the trickier basic kettlebell movements to really master, but these three adjustments can make a HUGE difference.

Give them a try in your next workout and let me know how they go!

Forest

Address

208 2ND Street SE
Lees Summit, MO
64063

Website

http://kettlebellbasics.net/

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