The Hard Style Kettlebell Swing

As I've talked about a couple of times over on my kettlebell basics blog, there are several 'styles', or ways you can perform, the Kettlebell Swing.  The method taught and preferred by the RKC is Hard Style.

A nice demo of the Hard Style Swing:

To understand the Hard Style Swing, let's start with a quick explanation of what Hard Style is:

According to the RKC, Hard Style strength is exemplified by powerlifting and Okinawan karate. The common theme is compression. One compresses the muscles and maximizes force by tensing in this type of training. You also compress the joints, the breath, the ground, and your focus.

In comparison to, for example, the competition style kettlebell Swing, the RKC version of the Swing employs much higher levels of muscle tension throughout the body. If you're looking to conserve energy and Swing continuously for ten minutes, competition style Swings may be the way to go. If you're looking for strength, endurance and fitness benefits, you probably will want to practice the Hard Style Swing.

Personal experience with this method, after having tried literally every training method under the sun over the last 15 years I've been heavily involved in sports and physical training, is very positive. I'm a total convert. In many ways, I've seen more improvements in the last two years since I've been training with this strength training method than I did in the previous 13.

The style you chose is ultimately up to you  - and should be primarily decided by looking at your own individual fitness goals.

P.S. Check out this post on KettlebellBasics.net - my kettlebell basics blog - to see a video comparison of three different Swing styles:


Kettlebell Swing Style Comparison

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Quick Workout For The Lower Abs

The lower abs have to be one of the most common problem areas for both men and women ... I get folks asking me about how to work this area all the time.  Here's a quick YouTube video from Vince Del Monte that demonstrates a three exercise circuit workout for the lower abs:



Here's the circuit to recap:

• Reverse Crunches
• Ball Rollouts
• Reverse Ball Crunches

This circuit is to repeated three to six times, depending on fitness level.  Vince isn't a big fan of actually counting reps - he's all about the 'experience'.  In other words, getting a great workout, listening to your body, and pushing yourself to the limit are the factors that get you results - not following an exact amount of sets and reps of each exercise.  So do this circuit with that in mind - and maybe shoot for 10-15 reps of each exercise like he does in the video :)

Enjoy this lower abs circuit workout and have a great weekend!

P.S.  If you'd like to find out more about Vince's Six Pack Quest program, click the link below:

Vince Del Monte's Six Pack Quest

New Kettlebell Apparel - Save 10% Thru Sunday

The new clothing line from Forest Vance Training, Inc. is officially available!  Check out our kettlebell-themed shirts, hoodies, stickers, hats, and more by clicking the link below:

Kettlebell apparel from Forest Vance Training, Inc.

Show your kettlebell pride and grab some hard-to-find quality kettlebell training gear!  Even better, you can save 10% on every item if you order by this Sunday the 25th.  Click below for details and to order today:

Kettlebell apparel from Forest Vance Training, Inc.

Skin-Splitting Friday Bicep Workout

I'm not usually a fan of direct arm work ... but it's Friday, and I know you need to get those guns pumped before you hit the town for the night.  Here's a 10 minute bicep burner for 'ya:

• 10 Barbell Curls immediately followed by
• 10 Dumbbell Curls immediately followed by
• 10 Cable Curls
• Rest 30 seconds and repeat two more times

Enjoy!

Want more workouts like this delivered straight to your inbox?  Check out my Ultimate Fitness Resource Toolkit website and get signed up for the newsletter here:

The Ultimate Fitness Resource Toolkit

Slash Your Warm Up Time In Half With A Dumbbell Complex

Hopefully you know that a dynamic warm up is the best way to get yourself ready for intense physical activity (make sure to click the link above if you need some tips and/or examples).

Accordingly, the Dumbbell Complex is a great tool with lots of different applications - and it's a perfect example of a dynamic warm up.  It's more effective than your traditional 'jog and stretch' pre-training routine and it takes about half the time.  Here's a quick video of a dumbbell complex we use at Forest Vance Training, Inc. with our clients to prepare for workouts:



To recap:

Pick a moderately challenging weight and perform three upright rows, three RDL's, three Squat to Overhead Presses, and three Bent Over Rows in a circuit fashion.  Do this three times without resting and you're ready for the workout ahead!

Side note:  Soft tissue work, joint mobility, and static stretching are all elements that should be addressed in your warm-up/flexibility/re-generative work.  The dumbbell complex in this video is just a piece of the overall puzzle; if you're looking for a comprehensive guide to flexibility training, take a look at the Functional Flexibility Secrets bonus of my Ultimate Fitness Resource Toolkit.

Friday 5 Minute Push Up Workout

Burn out your chest, shoulders and triceps with this Push Up workout you can do in five minutes or less:

1. Incline Push Ups - Max Reps

Elevate your feet on a bench or chair.  Keep your abs nice and tight and body in a strait line.  Do as many reps as possible.

Immediately followed by:

2. Regular Push Ups - Max Reps

Same form checkpoints apply - try starting the movement on the ground and pushing yourself up to get into proper alignment.

Immediately followed by:

3. Decline Push Ups - Max Reps

Do this set of Push Ups with your hands on the chair or bench and your feet on the ground.

Here's a video with a few tips to perfect your Push Up form:



Enjoy and have a great weekend!

P.S. I've put all of my books, DVD's, etc. on one page on this blog for easy reference - whether your goals are to lose fat, build muscle, or improve performance, I've got a product to solve your problem :)

Check out the full list here: Books, DVD's and more from Forest Vance, MS, CPT, RKC

Smash Your Fat Loss Plateau With A Challenge Workout

Are you tired of doing the same old routine at the gym? Have your fat loss efforts slowed despite the hard work you're putting in?

Turbo charge your fat loss program with a challenge workout ...

A challenge workout is a one-off workout that's designed as a unique and fun test of your fitness level and mental toughness. We do them in my Sacramento, CA boot camp and group personal training sessions on a monthly basis ... here's a video example of what this month's challenge looks like:



And here are links to a few more of our past monthly challenges:

February Challenge Workout

March Challenge Workout

April Challenge Workout

May Challenge Workout

June Challenge Workout

Give one of these workouts a go today to mix things up and blast out of your workout rut!!

If you'd like a complete 7 day quick start workout and meal planning guide, be sure to check out http://nogymnoexcuse.com and sign up for my free weekly newsletter today!