Archive for March, 2012

7 Tips For A Better Kettlebell Snatch

Are you having trouble learning the kettlebell Snatch?

Does the ‘bell come around your hand and crash into your wrist, no matter what you do?

Is putting the whole movement together into a smooth, controlled, and efficient movement just seem to be getting the best of you?

Without a doubt, the kettlebell Snatch is a tricky move to master.  So I’m here to help –

Based on what I’ve learned as an RKC and what I’ve seen teaching hundreds of folks how to do the exercise properly, here are 7 tips for a better kettlebell Snatch:

1.  Learn and master the HardStyle kettlebell Swing

Mastery of the HardStyle Swing teaches you how to use your hips properly – and it also forms the foundation of all balistic moves in the HardStyle system.

2.  No cork-screw

The kettlebell should flip over your wrist as it comes over the top, not rotate around it.

3.  Be agressive

The more tentative you are about punching your hand through and finishing at overhead lockout, the harder the ‘bell will hit you in the wrist.  So think about actively getting the hand around the ‘bell instead of letting it passively coming over the top of your hand as it flips over as you complete the kettlebell Snatch.

4.  Keep the ‘bell close to the body

Think kettlebell Clean vs. kettlebell Swing.  We’re trying to project the force up over our head in a Snatch and out in front of us during a Swing.

5.  ’Throw’ the weight down from the top

Attempt to close the distance from the elbow to the rib cage as fast as possible as the ‘bell comes down in front of you.  This will also help you keep the ‘bell closer to the body.

6.  Energy is driven from the hamstrings and glutes; load those babies up!

A high rep snatch workout should leave your posterior chain (that’s all the muscles in the back of your body) sore for days.

7.  Learn the high pull

Create weightlessness with the hams and glutes.  Then progress to High Pull – Snatch – High Pull – Snatch – etc.  This is a nice progression that helps a lot if you’re having trouble getting the weight to flip over your wrist smoothly.

The Snatch can be one of the trickiest kettlebell exercises to master; put these seven tips to use and you’ll have it down in no time! Keep training hard!

Forest

P.S. Our Sacramento Boot Camp uses kettlebells often in the classes, for more tips like these and workouts visit sacramentobootcamp.net!

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Law Enforcement Fitness Training – With Kettlebells

Turkish Get Up Technique Tips (video)

by admin on March 29, 2012

Don’t forget – when you pick up a copy of the Kettlebell Basics Premium Workout Series – or any of my other products priced at $37 or more – between now and the end of the month, I’ll send you a free physical copy of my book, No Gym? No Excuse!

Get more info and grab your free copy of NGNE here: -> FVT Spring Cleaning Sale

I’m sharing some sample workouts/meal planning tips/etc. from a few of my programs over the rest of the week to help you decide which one(s) to pick up – today, I have a sample video from the Kettlebell Basics Premium Workout Series program that’ll help you improve your Turkish Get Up technique.  Enjoy!

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Video Recap

1. Start the move lying on your side with the kettlebell at your shoulder. Pull the ‘bell into your frame, roll to your back, and punch the KB up towards the ceiling.

2. If you are on your right side, your right heel will be tucked up to your right glute. Your left leg will go out slightly at an angle along with your left arm.

3. Now, drive through the right heel and punch up towards the ceiling. Straighten out the bottom arm so you are supporting your weight with your bottom arm completely outstretched.

4. Drive the hips towards the ceiling, come up to a bridge position, and bring the foot through the hips. Shoot to get the knee that’s coming thru to land right by the hand that’s on the ground.

5. Come up to your lunge position and get set. Brace the abs, make sure the bicep is directly by the ear and the shoulder supporting weight of kettlebell is tight and stabilized. Stand up!

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PS – Remember – when you pick up a copy of the Kettlebell Basics Premium Workout Series – or any other program I have that’s priced at $37 or more – before the end of the month, you’ll get a free physical copy of No Gym? No Excuse!  Click here for more info on this special deal: -> FVT Spring Cleaning Sale

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Law enforcement fitness training – with kettlebells!

If you’re reading this blog, I assume you’re not doing what most police/law enforcement/criminal justice types probably are: long, slow distance runs, a typcial bodybuilding-style weight training routine, or a combination of both.

And if you’re stuck in the 90′s and are still training this way, here’s why you need to stop: LSD cardio and/or bodybuilding-style weight training does very little to prepare you for your line of work.  Law enforcement fitness training, at the most basic level, should be based around preparing for short, intense encounters where your very survival may depend on quickly controlling a confrontation.

You should know full well that a seated chest press machine – or even a slow jog – is nothing like this type of activity.  What we’re after are high-intensity, functional-style workouts that get us better at the specific tasks/activities/etc. we’ll be facing in real life.  And this makes kettlebells a great tool for the job!

In this article, I’m going to address specific needs of law enforcement fitness training. I’ll explain exactly why kettlebells are a great tool for meeting/improving these needs. And I’ll give you a sample law enforcement fitness training kettlebell workout!

Law enforcement fitness training – specific needs

People who are in the field of law enforcement need to be in great physical shape not only because of their health, but also their safety.

One key to this is being able to have a strong grip and forearm strength in order to survive in the field, whether it be dealing with someone who isn’t cooperating or the need to catch a suspect who has jumped over a fence. In addition, officers must have strength and endurance in terms of running so that they have the capability to physically sustain a high speed pace in the case of a chase.

Why kettlebells are the perfect tool

Kettlebells provide a functional form of training that carries over into the daily lives of law enforcement. They allow a person to strengthen their grip through a variety of exercises, which will not only help to apprehend a suspect, but also provide strength in operating weaponry with quickness and safety. Kettlebells engage the posterior chain, which enables people who are training to become more powerful runners with increased endurance.

Because of these benefits and the small amount of time required to get an intense workout with kettlebells, training officers have begun to incorporate them into their regimen to help improve the fitness of their recruits in the little time they have to train them. As opposed to going on long runs and going into the weight room to lift, they now require shorter runs and then a kettlebell workout, followed by firearm training. This has proven to be more applicable to the field work required of the officers.

Law enforcement fitness training kettlebell workout

Here’s a workout that incorporates all the needs and elements I’ve discussed in this article:

Warm up

Workout

  • 3 Turkish get ups each side, adding weight each rep – for example, do one rep with no added weight (‘naked’), one rep with a 12k ‘bell, and one rep with a 20k ‘bell on each side
  • light .5 mile jog (easy warm up pace)
  • 100 kettlebell swings total (two hand, one hand, or hand-to-hand) – any combination, just finish all 100 before moving on to the next exercise
  • medium-intensity .5 mile jog (getting hard, but not going all out)
  • 20 burpee pull ups (do a burpee. Step forward to the pull up bar, hop up and do a pull up. That’s one rep.)
  • hard .5 mile run (go hard!  Finish strong and give it all you’ve got.)
  • three 100 yard farmer’s walk carries (grab two heavy kb’s. Walk with ‘em ’till your grip gives out.  Pick a weight that allows you to walk about 100 yards.)

Cool down

  • Static stretch of tight muscle groups

In conclusion, kettlebells are a great tool for law enforcement fitness training.  Folks involved in this line of work have some very specific fitness needs, including strength, endurance, and grip/forearm strength.  Kettlebells very effectively and efficiently help one train for all of these qualities.

Thanks for reading and and talk soon –

Forest Vance, RKC II

P.S. To get in better shape for this occupation and lose 10 pounds month you need to check out this website with diet and fitness tips lose10poundsmonth.com!

Story of the Hardest Leg Workout Ever

This is the story of the hardest leg workout ever.  Please – DON”T try the sample workout I’ve provided unless you are 1) masochistic 2) like vomiting or 3) for some crazy reason just like really hard workouts.

Thanks

– Forest

It was the winter of 2003. I had just finished my senior year of college football and was getting ready for the draft in the spring.  I had two college all-star games coming soon, prospects of the NFL combine, and pro scouts scheduled to visit my college campus in a couple of short months …

At this point in the game, a players stock can rise or fall a huge amount.  Shaving a tenth or two off your 40 time, adding an inch or two to your vertical jump, adding a few reps to your 225 bench press rep test can mean moving up several spots – or in some rare cases, even rounds – in the draft.  Which can amount to, well, a lot of dough :)

I was training with a couple of other players my agent represented at a facility in the San Francisco bay area … and it was unique experience to say the least.  We’d get up in the morning, eat breakfast, and go train for a couple of hours.  Then, mid-day, we’d get rest up, eat lunch, take a nap, get a massage, whatever … and then hit it again for about two more hours in the afternoon.  Then we’d head back to the hotel, sleep for 9 or 10 hours, and repeat – six days a week.  For six weeks straight.

I made, hands-down, the most amazing gains of my life during this time period.  My vertical jump went up from 33 to 36 inches – and I weighed 308 at the time!  I also hit 32 reps of 225 in a row on the bench press and got my 40 time below 4.9 …

The point of the story that you can apply to your own training is this, though – the way I was able to accomplish so much in such a short time period was due to three big factors:

1) total focus – I lived, ate and breathed training.  May or may not be possible for you and your current life situation.

2) lots of recovery time – also, may or may not be possible for you and your current life situation.

3)incredibly hard training – without a doubt possible for you and your current life situation.  And that’s what I hope you take away from this post …

My Hardest Leg Workout Ever

My trainer knew I had strong legs and was a big back squatter.  But he also knew I typically lifted heavy … and that strength endurance wasn’t my strong point (at the time).

So, one day when he was feeling especially mean and I didn’t have any events/tests/etc. on the schedule for a couple of weeks, he put me through his 10×10 back squat workout.  It went something like this:

  • Pick a weight you can back squat 15 times MAX.
  • Do 10 sets of 10 with it, resting exactly 60 seconds between sets.
  • Also, make sure to use a 3-0-3 tempo during the sets – that is, take 3 seconds to lower the weight and 3 seconds to lift it.  So 10 reps should take you a full 60 seconds to complete.
  • Collapse, vomit, lose consciousness, etc.

Sounds so simple … but oh is it so hard :)  I had the deepest soreness I’ve ever experienced in my legs after this workout.  I literally had to hold the hand rail to go to the bathroom for two or three days afterwards.  I did it with a training partner – and he threw up not once, not twice, but three times – during the workout!

And that’s the story of my hardest leg workout ever. If you want to try something like it, this is a kettlebell squat workout I put together to smoke the living hell out of your legs … but, be warned.  It is very hard :)

10×10 Double KB Front Squat Workout

  • Pick two kettlebells you can front squat 15 times MAX.
  • Do 10 sets of 10 with them, resting exactly 60 seconds between sets.
  • Also, make sure to use a 3-0-3 tempo during the sets – that is, take 3 seconds to lower the weight and 3 seconds to lift it.  So 10 reps should take you a full 60 seconds to complete.
  • Collapse, vomit, lose consciousness, etc.

In summary, I hope you learned something from this post about the importance of training hard to reach your goals.  You don’t have to throw up to make gains – but you do need to push yourself.  Do this on a consistent basis, and you’re well on your way to reaching your ultimate kettlebell fitness goals!

‘Till next time –

Forest

P.S. For more difficult workouts like this, check out these basic kettlebell routines at http://kettlebellbasics.net/2010/05/25/kettlebell-routines/!

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