We specialize in kettlebells for fat loss in individuals aged 40 and up. Serving Lee’s Summit, MO and Offering Online Training Worldwide
Kettlebell Arm Bar (plus last call for 8-Minute Fix)
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Today is the last call for the offer where you get any 8-Minute Fix course free when you pick up my REGENERATE 3–6 minute per day recovery system for lifters and athletes. If you’ve been meaning to grab it, this is it. -> Learn more here Now — quick piece of shoulder content for you. The kettlebell arm bar is one of the first exercises I recommend for people looking to improve shoulder mobility and stability simultaneously. It’s simple, but incredibly effective. Some of the benefits: • Improved rib cage mobility Here’s how to do it: Start lying on your back with a kettlebell at your side at shoulder level — in what we call the “cradle” position (similar to the start of a Turkish get-up). Pull the kettlebell to your chest, roll onto your back, and press the working arm to lockout. Make sure to pack the shoulder down and back for stability. Now take the same-side leg (same side as the working arm) and drive it over the top of your body. Let that hip rotate toward the ground as your shoulder stays packed and stable. Breathe in. On each exhale, gently drive the hip and shoulder slightly closer to the floor. Do this for 3–5 slow breaths, progressively easing into the position. This one move alone can dramatically improve how your shoulders feel under load. I break down this exercise step by step in my 8-Minute Shoulder Fix program. And remember—you can get that free (or any other 8-Minute Pain Fix course of your choice) when you purchase REGENERATE today. After today, that bonus goes away. -> Grab it here Talk again soon, Forest Vance PS – You can watch a full breakdown of the kettlebell arm bar here: PPS – This is the final day to get a free 8-Minute Fix course of your choice when you purchase REGENERATE. Don’t miss it. GO HERE NOW. |
Forest Vance Training, Inc.
We specialize in kettlebells for fat loss in individuals aged 40 and up. Serving Lee’s Summit, MO and Offering Online Training Worldwide
Last week’s kettlebell boot camp workouts at FVT were TOUGH. In fact, during one session, someone said, “It’s a Valentine’s Day Massacre!” Clever 🙂 Here’s the workout — you can try it yourself: # Complete as fast as possible: – 10 double kettlebell squat cleans – 10 plank-to-push up (5 per side) – 20 walking prisoner lunge (10 per side) – 20 1-arm KB rows (10 per side) – 100 high knees (50 per side) – 8 double kettlebell squat cleans – 8 plank-to-push up (4 per side) – 16 walking prisoner...
In 2005, while playing for the Green Bay Packers, I attended my first yoga class. At the time, I didn’t think much of it. But I did notice that my recovery, flexibility, and athletic performance improved. Then, like many things during that stage of life, it fell off my radar for the next 10–15 years. Fast forward to my late 30s. I was still training hard, lifting kettlebells, doing Spartan races, and competing in powerlifting meets… …but something was different. My recovery wasn’t what it...
Check out this 15-minute kettlebell EMOM to kick off your week. This is pulled straight from Day 2 (Medium) of my 28-Day Spartan Sprint – Drop a Size Challenge. 15-Minute EMOM (Every Minute on the Minute) Minute 1: Two-hand swings x 15Minute 2: Goblet squats x 10Minute 3: Push-ups x 10Minute 4: One-arm clean & press x 5 per sideMinute 5: Front plank x 30 seconds Repeat for 3 total rounds (15 minutes). # You can do this: at lunch if you’ve got a kettlebell handy in the garage after the kids go...