Free “Barbell Basics” Course

Would you like a free copy of my Barbell Basics program?

Post a comment below with the word “BARBELL” and I’ll send it your way!

This is intended to be run ALONG SIDE of your kettlebell met-con style workouts.

It’s based off the programming we’ve used for years at our “Advanced” small group training program at our gyms.

This is the group that HANDS DOWN produces some of our best success stories.

Why?

We do a MIX of:

– A basic barbell lift
– Metabolic conditioning

At every workout.

This is also what I do personally in my own training, and I think that this approach produces the best, all-around results if you want to become strong, fit, and athletic.

This manual is intended to get YOU started with lifting – as an ADDITION to your existing HIIT – type program.

Post a comment below with the word “BARBELL” and I’ll send it your way!

— Forest and the FVT Team

Better, Safer Deadlifts – 5 Technique Tips

A lot of people want to gain strength and lean muscle, but they waste their time with exercises that don’t actually move the needle. If you’re serious about making real progress, one of the fastest ways to do it is by focusing on core barbell lifts—like the deadlift.

Not only do you need to do these lifts, but you need to do them right—with proper form—to get the most out of them and avoid injury. So here are five tips to help you improve your deadlift and maximize your gains:

1. Find the Right Setup

When you approach the bar, your shins shouldn’t be too far away, but you also don’t want them jammed up against it. A good rule of thumb is to have the bar right over the middle of your foot—this will put you in an optimal pulling position.

2. Get Tension Before You Pull

A big mistake lifters make is yanking the bar off the ground with no tension. Before you pull, brace your core, engage your lats, and pull the slack out of the bar—you shouldn’t hear it rattling back and forth. If you do, you’re not fully engaged.

3. Pull in a Straight Line

The bar should move in a smooth, vertical path—not around your knees, not out in front of you. Keep it close to your body throughout the movement and stand up strong at the top.

4. Maintain a Neutral Spine

Your lower back should never round during a deadlift. Keep your spine neutral, engage your lats, and think about keeping your chest up while driving through your legs. This will help prevent injuries and improve your power.

5. Use the Right Grip and Stance

Your grip should be just outside your knees, and you should experiment with either a double overhand grip (for grip strength) or a mixed grip (for heavier loads). Your stance should be hip-width apart, not too wide or too narrow, for maximum power.

Want to put this into practice and build real strength? We’re considering running a Strong in 30 program—but we need to see if there’s enough interest before we pull the trigger.

We’re looking for five people who want to join. If you’re interested, reply with the word STRONG, and we’ll add you to the list!

-Forest and the FVT Team

Looking for 5 People in Lee’s Summit to Get Stronger in 30 Days

I’m considering launching a structured strength training program at my gym in Lee’s Summit—focused on building real strength, improving technique, and making noticeable progress in just 30 days.

This would be an in-person, small-group program designed to help you:

  • Follow a structured lifting plan with squat, bench, and deadlift as the foundation
  • Improve strength and muscle with a proven system
  • Get expert coaching to maximize results and avoid plateaus
  • Train in a focused, supportive environment

If you’re in Lee’s Summit and want to get stronger, learn the basics of barbell training, and train in a focused small-group setting, this is for you.

If enough people are interested (we need at least 5), we’ll launch a pilot group and see how it goes.

If you want in, reply “STRONG” to this email, and I’ll send you the details.

-Forest

14-day Ageless Warrior Challenge

Attention Lee’s Summit!

We are looking for a few more people in February 2025 who want to try our 14-day “Ageless Warrior” Challenge.

This is specifically for people in Lee’s Summit who want to:

  • stay healthy
  • keep stress levels down
  • get some structure around their workout program
  • gain total body strength
  • get their fitness up

If you are interested, leave a comment below, and we’ll hook you up with all the ‘deets!

-Forest and the FVT Team

question

Hey there!

Can I ask your help with a quick question?

At FVT, our goal is to help you get the best possible results.

And that’s where you come in!

I’d love to hear—what would you like to see more of from us?

Kettlebells?

Yoga?

Diet and nutrition?

Something else?

Whether you’re an existing client, just checking us out, or simply here for useful fitness tips—it’s all good.

Just leave a comment below and let us know.

If I get enough interest in a specific topic, program, or idea, we’ll make sure to implement it in the coming weeks and months.

Thanks a lot!

-Forest and the FVT Team

Super Bowl Training Camp Workout – This Saturday at FVT

The Super Bowl is almost here, and we’re celebrating with a special themed boot camp workout at FVT. More info and sign up here:

-> Super Bowl Training Camp Workout – This Saturday at FVT

  • Saturday, February 8th
  • 8 AM
  • 208 SE 2nd Street, Lee’s Summit

The energy in the room will be electric. Feel the camaraderie, the energy, and the drive of those training next to you!

Current clients can bring a friend or family member for free, but spots are limited to 10. Reserve your guest’s spot now:

-> Super Bowl Training Camp Workout – This Saturday at FVT

Let’s get after it.

-Forest and the FVT Team

Congrats Jill! 🎉💪

When people first walk through the doors at FVT, they usually have a clear goal in mind—maybe they want to lose 10 or 20 pounds, get stronger, or just feel better in their day-to-day life. And that’s exactly what we help them do.

But something interesting happens along the way…

Once they hit that first goal, they realize they’re capable of more. What started as “I just want to lose weight” turns into “I want to be able to do a pull-up.” Or “I want to crush 20 burpees in a minute.” Or “I want to deadlift my bodyweight.”

As you progress, you naturally start setting bigger and more exciting challenges for yourself. You see what your body is capable of, and suddenly, the limits you once had don’t exist anymore.

Take Jill, for example. Jill was one of the first to hop on board when I moved to Lee’s Summit and started working with clients here in January 2023. Two years later, she’s still going strong (the pic above is from this morning when we celebrated her two year anniversary!) She came in with one goal, crushed it, and now she’s onto the next—getting stronger, mastering her pull-ups, improving her burpees, and pushing herself beyond what she thought was possible.

That’s the beauty of training at FVT. We don’t just help you hit one goal—we help you keep leveling up. Whether you’re starting fresh or already deep in the game, we’ve got the tools, coaching, and community to take you where you want to go.

So, what’s your next move?

If you’re ready to take that first step—or the next one—hit us up for a free test training session today.

Let’s get after it! 💪🔥

-Forest and the FVT Team

#FVTWarrior #NextLevelGoals #StrongAtAnyAge #KeepPushing

Try a Free Workout @ FVT

🌟 ATTN Lee’s Summit! 🌟

We’re offering YOU the chance to try a FREE workout at our personal training studio! 💪

Our small group sessions are designed for men and women aged 40+ who:

  • Want to stay healthy
  • Want to keep stress levels down
  • Want some structure around their workout program
  • Want to get in shape without getting injure

Drop a comment below with “I’m in!”, and I’ll personally reach out to set you up with a spot at our “Test a Trainer” day on Saturday, February 8th.

– Forest Vance – Owner, FVT Warrior Wellness