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Gain Strength, Lose Fat, and Move Freely at ANY Age Using the Power
of the Kettlebell!
Forest Vance, MS, RKC II
http://forestvance.com
Disclaimer
Strenuous physical exercise can be a dangerous activity. There are inherent
risks in any physical activity, intense fitness training is no exception. The
use of professional instruction is recommended before entering into any
type of sport or physical exercise. You should become knowledgeable about
the risks involved and assume personal responsibility for your actions. The
information contained within this manual may or may not be accurate and
is open to interpretation.
Contents
About the Author 4
Introduction 5
Exercises 6
Workout Plan 13
Hang-Ups and Solutions (reader Q&A) 19
Additional Resources 22
Introduction
This program is geared towards 1) folks in any age group that are looking
to get started training with kettlebells correctly right from the start and 2)
more advanced trainees who want to get back to basics and dial in their
technique etc.
The Lifetime Kettlebell Fitness manual is laid out and intended to be used
- in the following way:
1) Exercise descriptions study this part of the manual before you get
started. Make sure you're 100% confident that you're using safe form
in all of the kettlebell exercises.
2) Workout program get started on the workout program as soon as
you feel comfortable with all the exercises covered in the 'exercise
descriptions' section.
3) Hang ups and solutions I cover some common hang ups folks have
with kettlebell training and more specifically a program like this one
and exactly how to address and fix them
4) Additional resources some additional resources, both free and paid,
that help you enhance your results with this program and moving
forward with your kettlebell training
Without further ado, let's get going!
Exercises
Warm Up Moves
Box squat
The Swing
KB deadlift progression
face-wall deadlift
To perform the Deadlift, start with your feet between hip and shoulder
2015 Forest Vance Training, Inc. http://forestvance.com 6
width apart. The feet are going to be slightly narrower than a squat
position here. The best way to learn this exercise is to do it facing a wall.
Just like a Squat, the shins stay vertical, the chest stays up, and the
shoulders stay back, only now we start the movement by pulling our hips
back behind us.
face-away-from-wall deadlift
Same movement, only now you're facing away from the wall and focusing
on pushing your butt back every rep and tapping the wall behind you with
it.
sumo deadlift
This is just a simple sumo deadlift with the kettlebell between the feet.
This is the movement you need to get down before you move on to a full
blown swing.
Swing Progression
The kettlebell swing is a complex, often misunderstood, and highly
technical kettlebell move. It forms the foundation of much future kettlebell
work, so it's an absolutely essential exercise to learn properly and continue
to refine as you progress with your kettlebell training. The easiest way to
learn the swing is to break it down into simple steps, as follows:
2015 Forest Vance Training, Inc. http://forestvance.com 7
swing
Two things to think about: make sure you're 'hike passing' the weight back
between the legs on the downswing; again, this movement is like a
deadlift, not a squat. Try to get the bottom of the kettlebell to face the wall
behind you as you hike pass it back. Then, snap the hips and swing the
weight up. If you're doing it right, the arms are loose and the legs are
doing the job of lifting the weight. It's not a squat and front raise, it's a hip
snap. The knees lock out and the hips come all the way through the
force is then efficiently transferred to the upper body.
cover is the single-hand swing. The form here should be identical to the
basic swing, with one exception: turn the hand slightly in on the bottom of
the movement. You should feel like you're pouring a pitcher of water.
This is to pre-stretch the external rotators and allow for a more comfortable
bottom position of the swing.
Another thing to keep in mind is shoulder and lat engagement; the elbow
should be straight, but be sure to pull the shoulder back 'into its socket';
don't let the arm separate from the body as you swing the weight up. Keep
the lats (the muscles underneath your armpits) tight and flexed at all
times.
hand-to-hand swing
All the same coaching points apply to the hand-to-hand swing as do the
one hand swing; just switch hands now when the kettlebell is in front of
you in mid-air.
The Push Up
knee push up
hands elevated push up
standard from-toes push up
The Turkish Get Up
Get Up
In contrast to the swing, the get-up is a slow and controlled movement
it's considered a 'grind'. As a frame of reference, fast, explosive
movements like the swing, clean, and snatch are considered 'balistics'.
We worked the back of the body with the swing the hams, glutes, and
back now we're hitting most of the muscle groups in the front. This is a
highly complex movement, so I'll break it down into steps for you:
1. Start by lying on the ground with the kettlebell at your side. Grab the
'bell, pull it into your body, and roll to your back.
2. Press the single kettlebell straight up to the sky. Make sure your wrist is
straight and you have a firm grip on the kettlebell handle.
3. 'Punch' up towards the ceiling while rolling on to the elbow at the same
time. Your shoulder blades are pinched together and the chest is 'high'.
This is the first 'half' of the movement. You'll want to learn the movement
by getting this part down first, with no weight to start, and then with
weight added as you get better at it. This is not only something to practice
but a viable exercise; I use the get-up in personal training sessions
and group classes all the time.
Once you have the get-up down, it's time to progress to doing the
complete movement, which involves standing all the way up.
Full Get Up
Next, bring the knee 'through' your hips and to about six inches away from
the same hand. Squeeze the glute and come up to a lunge position; take a
deep breath, hold it, and stand up.
Slowly reverse the motion and return to the
ground.
Get ups are a fantastic exercise for shoulder stability, core strength,
flexibility, hip mobility, and a whole lot more. Between the swing and the
get up you've already worked nearly every muscle in your body.
Warm Up
Box Squat
Hamstring/Hip Flexor Stretch Combo
Perform these two exercises back-to-back without rest; repeat the pair of
warm-up movements twice without rest.
Cool Down
5 minutes of static stretching tight muscle groups only
Week Two
Week two of the program builds on the first. We'll be doing the same warm
up, but adding in some variations of the kettlebell swing adding a bit of
additional volume to the workout as well.
Warm Up
Box Squat 10-15 repetitions
Hamstring/Hip Flexor Stretch Combo
Perform these two exercises back-to-back without rest; repeat the pair of
warm-up movements twice without rest.
Workout
Swings- 15-20 (two hand/one hand)
'Active Rest'- :30
Push-Ups - Max Reps -2
'Active Rest'- :30
Continue this sequence non-stop for 12 minutes.
Cool Down
5 minutes of static stretching tight muscle groups only
Week Three
We'll be building on what we've done so far and introducing your next
foundational kettlebell exercise - the Turkish get up.
Warm Up
Box Squat 10-15 repetitions
Hamstring/Hip Flexor Stretch Combo
Perform these two exercises back-to-back without rest; repeat the pair of
warm-up movements twice without rest.
Workout
Swings- 15-20 (two hand/one hand)
'Active Rest'- :30
Turkish get up 3 ea side
'Active Rest'- :30
Continue this sequence non-stop for 15 minutes.
Cool Down
5 minutes of static stretching tight muscle groups only
Week Four
This week will build upon last week's workout and incorporate some new
moves in addition to adding a bit more volume.
Warm Up
Box Squat 10-15 repetitions
Hamstring/Hip Flexor Stretch Combo
Perform these two exercises back-to-back without rest; repeat the pair of
warm-up movements twice without rest.
Workout
Swings- 15-20 (two hand/one hand)
'Active Rest'- :30
Turkish get up 3 reps ea. Side
'Active Rest'- :30
Continue this sequence non-stop for 18 minutes.
Cool Down
5 minutes of static stretching tight muscle groups only
Week Five
This week, we'll be building upon last week's workout.
Warm Up
Box Squat 10-15 repetitions
Hamstring/Hip Flexor Stretch Combo
Perform these two exercises back-to-back without rest; repeat the pair of
warm-up movements twice without rest.
Workout
Swings- 15-20 (two hand/one hand/hand-to-hand)
'Active Rest'- :30
Turkish get up 1 reps each Side
'Active Rest'- :30
Continue this sequence non-stop for 18 minutes.
Cool Down
5 minutes of static stretching tight muscle groups only
Week Six
This week, we'll be adding on to what we've done so far and getting the
best workout yet!
Warm Up
Box Squat 10-15 repetitions
Hamstring/Hip Flexor Stretch Combo
Perform these two exercises back-to-back without rest; repeat the pair of
warm-up movements twice without rest.
Workout
Swings- 15-20 (two hand/one hand/hand-to-hand)
'Active Rest'- :30
Turkish get up 1 reps each Side
'Active Rest'- :30
Continue this sequence non-stop for 20 minutes.
Cool Down
Additional Resources
If you enjoyed this report, here is where you can find more of my stuff:
http://forestvance.com Forest's site, updated several times each week
with cool new videos, workout tips, and much more.
ALSO here you can sign up for my free email newsletter where you'll get
TONS of free workouts and updates on the latest happenings in the FVT
world
http://facebook.com/kettlebellbasics My Facebook Fan Page 'like' for
free workouts, videos, and a lot more
http://youtube.com/forestvancetraining My YouTube channel updated
weekly (or more) with new body weight and kettlebell training videos
http://forestvance.com/store Online store where you can find all of my
other programs and products!
Sources Referenced
"FMS vs SFMA." Gray Cook Movement, Functional Movement Systems.
Web. 26 Jan. 2012. <http://graycookmovement.com/?p=29>.
"Kettlebell Training - What Is Kettlebell Training? Learn the Basics About
Kettlebell Training, Techniques and Exercises." Exercise - Get Weight
Loss Advice, Cardio and Strength Training Workouts, Information on
How to Get Started and More. Web. 01 Jan. 2012.
<http://exercise.about.com/od/exerciseworkouts/a/kettlebelltraining.
htm>.
"Kettlebell." Wikipedia, the Free Encyclopedia. Web. 14 Jan. 2012.
<http://en.wikipedia.org/wiki/Kettlebell>.
"Return of the Kettlebell - Explosive Kettlebell Training for Explosive Muscle
Gains - By Pavel - Book | Dragon Door." Homepage | Books | Dragon
Door. Web. 26 Jan. 2012. <http://www.dragondoor.com/shop-bydepartment/books/b40/>.
"Sore Knees Exercise | Turbulence Training Fat Loss." Fat Loss Advice From
Craig Ballantyne. Web. 12 Jan. 2012.
<http://www.ttfatloss.com/sore-knees-exercise/>.