Strength - A Lesson in Building Tension For Strength!

I want to address a necessary technique as it pertains to building ultimate strength and relentless conditioning. Before I further breakdown the importance of tension in a concrete example that you can understand, I want you to think about what you are reading in this article as it applies to a particular lift or workout that you may practice often!

To start, I want you know that what I am about to explain to you will give you a great deal of strength immediately when it comes to executing any physical task! I want to explain the concept of tension. To start, I want you to imagine either gripping a hand-gripper or having a hand crushing contest with a friend. If you go to grip someone's hand in a crush contest you would squeeze that persons' hand as hard as you possibly can. Now imagine this act in your head. When you normally do this you can feel the tension of your muscles ripple through from your hand all the way up your arm and into your shoulder. This is muscular tension.

Now if you did that the same way a second time your grip couldn't possibly be any stronger, right? The answer to this is "no" if you did it the same way. You can immediately improve your strength here by gripping the persons' hand and then gripping your opposite fist. Also, tense up your abdomen, squeeze your glutes, and dig your toes into the ground. Now your friend will certainly notice a drastic difference in the crush grip contest and he or she might even give up. You just utilized your body's entire ability to produce total tension in order to complete a single task. In this case it was a handshake.

Remember this technique when you go to participate in a feat of intense physical exertion. You will see immediate improvement in your power production. Learn and practice flawlessly!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell and the Baseball Player's Fitness!

This article is for all of my baseball players who believe in a well structured strength and conditioning program. This is for all of you baseball players that are young and those of you who are veterans to the game. Kettlebells are a hell of a way for you to achieve a level of both optimal strength and conditioning within the scope of your overall preparation for the game you so love to play.

How much emphasis do you put on training your athleticism? Are you only worried about batting cage time and field time? How much of the skill of your game, as far as, hitting, throwing, and catching the ball can you improve on, really? If you think about these questions logically you know that everyone has a ceiling and that the only baseball players who truly succeed in these skills are those that can do them longer and more consistently.

Kettlebell training offers a solution for you in terms of achieving this long term consistency that I am talking about. Lets be honest here, spending 9 hours a day in the batting cage is not going to make you that much better of a hitter. However, if you have the core strength, shoulder stability, and hip power of an optimally conditioned athlete then you can improve your total performance in everyone of those specific baseball skills that I mentioned. Training with kettlebells allows you to cover an array of physical categories consisting of strength, power, flexibility, and resiliency to just name a few.

Developing that core power from training with the iron bell may not improve your batting average by hitting more balls, but it may improve your homerun category because the balls you hit will be hit much harder due to an increase in your strength. The speed you gain from kettlebell training may actually improve your batting average because that bunt or infield grounder you laid down might normally result in you being thrown out, but maybe not this time with the proven speed results one can achieve through kettlebell training!

Kettlebell training for baseball players should be mandatory. This is the perfect tool to fit the mold of a baseball player. Look, I am a strength and conditioning specialist and I know from years of experience what it takes to get athletes into top-notch shape. I'm not telling you to just forget about the batting cage or taking those infield grounders, but I am saying that most of your off-season and pre-season time can easily be wasted there. You will hold onto and improve those basic skills, but with a sound kettlebell strength program you will amplify those skills much quicker! Train hard and enjoy my friends.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebell Training For Women - A Single Combination Lift That Women Can Perform to Get Super-Fit!

Ladies, if you are looking to step up your fitness regimen and achieve some REAL results then you are going to like your experience with the kettlebell. The cool thing about training with kettlebells is that it is a tool that will forge your body into looking great, but you will also increase your ability of being more functional and athletic at the same time! Check out this single combination lift that I have included to help you with both of these elements.

All you will need for this lift is the availability of a single kettlebell. Gauge your intensity based on your experience of training. Even if you are very experienced with kettlebells a heavy bell is not necessary in order to be effective with this particular lift. The lift you are going to perform is the single-arm clean, squat, press, and swing combination. You are basically performing four lifts all at once. To start, set the bell between your feet. Properly perform a clean bringing the bell to your chest. Next, squat with good form. At the top of the squat, press the bell overhead locking out your elbow and locking your shoulder into place. Bring the bell back down to your chest and simply lower the kettlebell to your groin setting yourself up for executing a series of single-arm swings. Immediately start your single-arm swings and execute 20 repetitions. All of this is done without putting the bell down and with the same arm. Once you finish simply place the bell between your feet and repeat the same thing with the other arm.

Women's fitness has been taken to a new level with this particular drill! Remember to keep your technique sound and keep practicing. Train hard ladies and enjoy!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells and Running - A Fit Woman's Favorite Combo!

For you ladies who are serious about getting a super-fit and super lean body I have included this 2-part workout here for you to develop the fittest body possible. All you need to make it work is a moderately heavy kettlebell and a flat open area with a 50 yard stretch marked off to do a little running. Read and enjoy.

Part 1: Swinging For Time: For this part of your workout you are going to time yourself swinging the kettlebell rather than counting repetitions. To begin, simply set a timer for 2 minutes. Use a kettlebell of moderate intensity by your standards. Next, squat and pick up the bell. Start the timer and begin double-arm swinging away. You will appreciate the challenge of kettlebell training after this 2 minute drill is up. Once you are finished immediately drop the bell and move on to part 2 of your workout.

Part 2: 50 Yard Build-Up Sprints: For this part of your women's fitness program simply start at the beginning of the 50 yard stretch of land that you have marked off. Begin a slow run for your first 10 yards. Once you complete the first 10 yards then gradually speed up for the second 10 yards. Complete the second 10 yards and speed up again for the third block of 10 yards. You are basically building speed and momentum at every 10 yard marker until you reach the final stretch of 10 yards where you will be sprinting "all out" until the end of the full 50 yard distance! These build ups are great training for you women to implement into your personal program because they will help you to achieve extraordinary conditioning and a super fit body! This running portion is the second part of your 2-part workout. You will want to complete 2 fifty yard build up sprints before resting. Once you finish simply rest for 2 minutes and repeat both parts of the workout 2 more rounds. Train hard ladies and enjoy the combo!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell Fat-Burn - The Amazing 2-Part Fat-Burning Workout For Women!

Kettlebell training for women is a sure way to speed up a difficult fat-loss campaign. Ladies, if you want to burst through some serious workout plateaus and make big strides in your fitness program then you need to read and apply the following 2-part workout that I have included in this article to get you lean and mean!

Part 1: Duel Kettlebell Squats For Time: Ladies for this drill you will need the availability of a pair of kettlebells of equal weight and some sort of timer. Make sure the bells are about a moderate resistance for you. To start this drill simply place both bells right between your feet. Next, mentally prepare yourself. Once you are prepped then set your timer for 2 minutes and start it. Once the timer is started immediately squat down to pick up both kettlebells. Perform each and every squat with good form and each repetition you will want to pick the bells up and set them down. Continue this pace for the 2 minute time limit! You will quickly see how this is a serious fat-burning workout for all women serious about getting results. Once the 2 minute time limit is up immediately move on to part 2 of your workout.

Part 2: Kettlebell Push-Ups: For this drill you will simply need to place both bells on the ground with about your shoulder's width distance between the bells. Make sure the handles are turned into a mid-pronated position (handles should be parallel to each other and your body). Next, get into an upright push-up position with your hands on the bells. Stabilize your body in position while holding the bells. From here perform 10 to 20 form perfect push-ups on the kettlebells. One finished allow yourself only 2 minutes rest and repeat the whole workout 2 more times! Watch the fat disappear.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells For Women - A Way to Swing the Pounds Away!

Ladies, the kettlebell is your best friend. As a strength and conditioning professional I promise you that kettlebell training is one of the most efficient ways that you can train your body for optimal fitness and to speed up the entire fat-loss process! I want to explain to you one of the most basic lifts involved in kettlebell training that you can use on a regular basis to achieve a super-fit body.

Kettlebell swings, or more specifically double-arm kettlebell swings, are one of the most basic kettlebell lifts. For you women this is a tremendous lift that incorporates hundreds of your working muscles and up to about 80% of your body's total effort. You can use this lift frequently and learn many other lifts with the kettlebell by making slight variations in this one. Its a building process.

To perform the double-arm kettlebell swing simply set the bell between your feet. Squat down to pick it up. Keep your arms straight and allow the bell to hang at your groin. From here you will want to perform the hip snap motion in order to create momentum with your body to swing the bell in an arc back and forth from between your legs up to your chest level. In order to perform the hip snap you will want to flex and extend at both your hips and knees in a smooth continuous motion. Don't perform a full squat when doing the hip snap. Instead only flex in a quarter squat stance to generate the full motion from your hips.

If you want to swing those pounds away then start this drill by swinging up to about a hundred repetitions with a moderately heavy bell. You will quickly see how effective this device can be. Train hard ladies and enjoy.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Women's Cardio - 2 Hard-Hitting Cardio-Conditioning Drills For Women That Don't Involve Running!

I have included in this article 2 hard-hitting cardio drills to help you ladies get into shape fast! The beauty is that you don't even have to worry about running to do it. Women's fitness is a big deal these days. I know all you ladies have the desire to be built like an Uma Thurman or Megan Fox, but remember that it takes work to do so. If you have the inner drive and a good work ethic then you will like the following 2 drills I have included here.

1. Squat Thrusts: This is a tremendous drill for you to perform in order to speed up the overall progress of your weight-loss and fat-loss campaign. In order for your fitness training program to be successful you must train with intensity. To begin, squat thrusts are performed by standing with your feet shoulder width apart. Next, you will want to crouch down to place your hands on the ground in front of you. From here kick your feet back extending your body until you are in an upright push-up position. From here simply kick your feet back up underneath you until you are back into the crouched position and stand up. All of this counts as a single repetition. If you want to get your heart pumping fast then attempt to do 25 of these in a row!

2. Squat Thrusts With A Jump: To continue your fitness and exercise cardio program you will want to continue with performing these multi-joint movements in order to achieve a high level of cardiovascular conditioning. The amazing thing is that at this point you still haven't taken your first stride into a run, yet you are breathing heavily and feel like you have ran at least a mile! For this drill you will simply want to execute it in the same exact way as you did the normal squat thrusts. The only difference is that in the final phase of the squat thrust, instead of just standing up to transition into the next repetition, you will want to explode vertically into a jump! When you land then transition into the next repetition. Attempt to execute 25 of these in a row! Train hard ladies and enjoy.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebell Basics For Women!

Ladies, the cure for your fitness and weight-loss woes is right here. Kettlebell training for women is a tremendous way to develop real fitness and to propel your body into a healthy state to help you to reduce a lot of health risk as well. The good news is that you don't have to be "fancy" in your training for it to be effective.

The beauty with lifting with kettlebells is that the base lifts that you can perform are very applicable to everyday life and true to human function. In addition to this you can perform very basic lifts that will exert your entire body, therefore helping you to get into optimal shape fast! The basic lifts that can be done with the kettlebell involve squatting, kettlebell swings, and deadlifts. Of course, there are many variations of each of these particular lifts that can be done. The key is to learn the proper technique of one of the most staple lifts known as the double-arm kettlebell swing first. Once you get the technique down for this particular lift then you can worry about moving on to more advanced variations of this lift, as well as, other more challenging lifts. Kettlebell training does teach fitness basics for women. It gives you a great "hybrid" or combination of lifts that vary from strength all the way to cardiovascular conditioning! The choice to train with the iron bell is a win-win scenario.

Start now training with kettlebells. Your weight-loss and fat-loss progress is only going to get worse unless you take the necessary measures now. The good news is that I have tons of articles that are absolutely free to access and are totally at your disposal. Please give it a try and feel free to let me know about your progress! Train hard and enjoy ladies.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html  I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells, Speed, and the Baseball Player - 2 Major Speed Building Drills For the Baseball Player!

Baseball players not only have to be skillful in hitting, throwing, and catching, but they also have to work on building tremendous athleticism to be the best! Speed is a MUST when it comes down to an athlete being dominant in his or her sport. I have included 2 great kettlebell drills that the baseball player can implement in order to build tremendous speed and leg power! Check it out.

1. The Double-Arm Kettlebell Swing: This is the base lift of kettlebell training. To start this lift you will want to stand on a flat surface with your feet about shoulder width distance apart in length. Next, perform a proper squat and reach down to pick up the bell with both hands. Stand up and allow the bell to hang at your groin. Next, you will want to perform what is known as the hip snap in order to build up momentum in order to efficiently swing the bell back and forth from between your legs all the way up to your chest level.

The hip snap is executed by you consistently and fluently flexing and extending your hips and knees in a continuous motion back and forth. As you do this allow the kettlebell to build momentum and swing in an arc from between your legs up to your chest level. Perform about 30 to 50 of these in a row with a moderately heavy bell and you will see where you can develop tremendous conditioning and leg power for speed!

2. Kettlebell Squat Jumps: Kettlebell training for baseball players is definitely something that is going to take some time to become more commonly accepted. Baseball players, in my experience, tend to have been mislead and falsely educated about the effects of strength training on their game. This particular drill will have an effect alright and it will be a good one! For this drill you will need a set of medium resistance kettlebells of equal weight. Start this lift on an open flat surface.

To begin, simply hold a bell in each hand allowing them to hang down by your sides. Keep your shoulders back and perform a proper squat while holding the bells in each hand. Once you begin in the ascending phase of the squat you will want to forcefully explode up to elevate your feet off of the ground. As you land immediately transition right back into the next jump! Perform up to about 15 or 20 of these in continuous succession to achieve optimal athleticism and conditioning! Your speed will develop quickly with this drill.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells - The Female Athlete's Choice For Building Speed!

Plain and simple ladies, the kettlebell can build your speed! The key to building speed is to challenge your body by stimulating your nervous system. This is done by performing powerful short intense lifts that cause your muscles to produce maximal force! There is no better tool for allowing you to achieve this than the kettlebell.

Kettlebells are great for working on the development of your sprinting muscles. Your core and your legs both must be strong in order for you to have a powerful sprinting foundation. The key to speed training is that you properly load your body and perform movements that are athletic and dynamic in nature to produce an optimal level of speed. Kettlebell training for women is a great way to achieve this and to also help reduce the risk of injury.

Performing the base lift known as the double-arm swing with the kettlebell is great for developing the muscles of your glutes, hamstrings, quads, and hips which are all essential in propelling your body forward in a maximal sprinting effort. Take the time to implement this ancient tool into your personal program and you will quickly see how much of an edge you will gain by developing your overall female athletic performance.

If you decide to make yourself a better athlete than all of the rest by training with kettlebells then I will even help to make it an easy task for you. All that you have to do is access all of my other articles to get all the information you need on lifts and techniques that you can perform with kettlebells. Train hard and enjoy!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell - The Way For the Baseball Pitcher to Develop a Cannon For an Arm!

If you are a pitcher that is really in tune with your throwing technique then you understand that there are many more bodily mechanics involved with throwing than just using your arm. Pitching the baseball takes both skill and power and training with kettlebells is no different. You see strength training for baseball is not that much different than strength training for football, hockey, basketball, or soccer. The skills and traits of speed, agility, power, and strength all have to be present with every sport.

For this article I will address the development of strength and power through kettlebell training. First of all, training with the iron bell is tremendous for shoulder strength and stability. As a pitcher this happens to be a very important thing for you. Executing base kettlebell lifts such as the double-arm swings, single-arm swings, and overhead snatches are tremendous for helping you to develop true physical power by building a powerful core, hips, legs, and an arm to deliver that needed strikeout! Don't waste time looking for other miracle methods. Base lifts that involve multiple joint movements and stimulate your body's nervous system will help you to achieve that optimum level of performance. Kettlebells fit this mold perfectly!

If you are wanting to increase your throwing power then you have to start training with kettlebells. Take the time to do the necessary research. I will make it easy for you by providing you with access to all of my articles on all the kettlebell lifts you need in order to be the best. Train hard and enjoy!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells - The Guaranteed Way For a Baseball Player to Increase Bat Speed!

If you are a baseball player looking to step up your hitting power then you need bat speed! Kettlebell training for baseball is a great new venture. If you want to combine a total-body blasting workout that will increase your entire body strength and at the same time increase your hitting power then you are reading the right article.

Kettlebells are an ancient strength training device that have been used by strongmen for over three centuries. They are extraordinary for developing both power and top-notch conditioning. For baseball these are essential traits when it comes down to executing the staple skills involved in the game such as throwing, running, and hitting. The one thing that all of these skills have in common is that they require you to have a powerful core.

The base lift of the kettlebell known as the double-arm kettlebell swing is great for developing just that. Not only can you develop tremendous core strength by executing the swing, but there are variations of this lift that are more advanced such as the single-arm swing and overhead snatch that can drastically improve your arm speed for throwing and leg power for running! It is the total package.

By incorporating kettlebell training for baseball strength and conditioning you are doing yourself a big favor. There is nothing that compares to this style of training and you will quickly realize that the sooner you start reading my other articles on proper lifting techniques and implementing them into your own training. Train hard and enjoy!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebell Training For Runners - 2 Kettlebell Drills the Runner Can Include For Top-Notch Fitness!

If you are a runner then you need to have a lot more tools in your training arsenal than just that pair of shoes to get your running fitness kicked into high gear. Kettlebell training is a phenomenal way to get your body into running shape. Check out the following 2 kettlebell drills I have included here to get your running fitness to that next level!

1. The Duel Kettlebell Deadlift And Vertical Jump Combo: In order to achieve optimal running conditioning you must have powerful development of your glutes and hamstrings. The following drill will help you to achieve just that. To begin, you will need a set of relatively heavy kettlebells. Set them directly between your feet. Perform a squat to pick up the kettlebells. Lock out your hips and knees and set the bells back on the ground between your feet. As soon as you set the bells back on the ground perform a vertical jump. Repeat the process by executing both movements continuously back and forth in smooth succession.

2. The Kettlebell Clean And Reverse Lunge: You will only need a single bell for this drill. To start this drill set the bell directly between your feet. Squat down to pick the bell up with your right arm by cleaning it to your chest. As soon as you have cleaned it to your chest then step back with your right foot and lower your right knee towards the floor to execute the reverse lunge. Perform the designated number of reps before changing over to train the other side. This is a fantastic drill to enhance your athletic fitness and take your running to the next level!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebell Strength - You Better Pay Attention to Form Before Jumping Up in Weight!

If you are part of the kettlebell community then you understand the significance of what I mean when I talk about jumping up to the next level of kettlebell. The reason is that true Russian bells jump in 8.8 lb increments. So if you are used to doing certain lifts with your bell and want to make the next jump then your technique better be sound.

Kettlebell training is a whole different world of strength training than most people are used to when they first start it. Strength is certainly tested and it is a badge of honor among kettlebell enthusiast to test themselves by lifting heavier bells. However, the jump to a heavier kettlebell is not only a test of strength, but it is a test of one's skill. Your technique must be flawless for each and every increase. Jumping from 20kg (44 lbs.) to a 24kg (53 lbs.) is much more demanding than you might think. If you don't believe me then when you make the jump simply attempt to execute the same number of swings, snatches, or turkish get-ups with the new bell and you'll quickly see what I am talking about! Because kettlebell lifting is much more of a technique oriented style of training you develop a greater amount of total body muscular control. This is certainly amplified when you do make a jump or even a significant leap in poundage to a heavier bell.

To be a real kettlebell enthusiast you must be a focused individual. Make sure your technique is sound and solid. Before you know it you'll be literally throwing around some real weight!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells For Swimmers - 2 Drills to Transform the Swimmer Into a Torpedo in the Water!

Swimming is a highly demanding physical activity. As a serious swimmer looking to improve your time in the water you must seek out every available opportunity and resource in order to get the most out of your performance. I have included 2 land-based drills here in this article with kettlebells to increase your explosive ability in the pool and improve every aspect of your performance and ability in the water.

1. Single-Arm High Pull: This is a hell of a drill to perform for anyone, but for swimmers this is a golden exercise! To perform this drill, you must understand the dynamic and proper form behind the single-arm swing. This is done by you standing straight with the kettlebell in one hand. Allow the bell to hang straight down in front of your body at your groin. From here you will want to execute a staple technique involved in kettlebell training known as the hip snap. This is done by you flexing and extending at both your hips and knees back and forth and in a continuous and fluent motion.

This "hip snap" allows you to build momentum to allow the kettlebell to begin swinging in an arc back and forth from between your legs and up to your chest level. As you single-arm swing the bell make sure that you rotate your hand thumbs down at the bottom of the swing between your legs and rotate it back to a palms down position at the top of the swing. Now when you implement the high pull motion you simply want to allow the bell to come up lateral to and at your shoulder level at the top of the arc of the swing. You should pull the bell straight up by really engaging the hip snap to get the bell to come up lateral to your head and shoulder and simply descend back into the normal arc.

2. The Overhead Snatch: This is definitely one of the best drills a swimmer can perform in order to achieve superior core strength, an explosive core, amazing shoulder strength, and overall power! This is basically executed as the next step after the high pull. So to perform this drill you must be familiar with the single-arm swing and high pull first. To perform the snatch you simply execute the high pull, but instead of allowing the bell to descend from the high pull you will want to allow the bell to smoothly transition over and around the top of your wrist by "punching your palm" to the sky at the very end of the motion.

This allows you to lock the bell out overhead completing the snatch lift! This is a power move that is sure to help swimmers in the water. With so much shoulder and core movement that is required for you to swim in the water, this drill is sure to help you build the Herculean strength you need to abuse and move through the water like a torpedo!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Real Cardiovascular Fitness - 2 Ways to Gain Real Cardio Without Running!

If you are open to achieving maximum levels of fitness and cardiovascular conditioning through other methods besides running then permit yourself to continue reading. There is more than one way to skin a cat! If you don't believe me then you need to apply the following 2 drills that I have included in this article to your personal training program.

1. The Double-Arm Kettlebell Swing: This is a base lift that you can do with the kettlebell in order to get a real edge in building hard lean muscle, but it is hugely effective in helping you to build serious levels of cardiovascular fitness! With kettlebell swings you are implementing over hundreds of muscles in your body to perform the task and the swings will get your heart pumping harder than anything you have ever tried. With every swing you utilize movements in your hips and knees to flex and extend in a forceful, smooth, and continuous motion back and forth in what is called the hip snap.

This movement is necessary in order for you to move the bell along an arc that swings from between your legs up to your chest level. As you are doing this you have to be conscious of keeping your shoulders retracted and your head up. With every repetition you have to fight against the sensation of being pulled forward. This counter-reaction will help you to build on your conditioning and forge your body into a machine that is capable of performing like a race horse with every repetition!

2. Squat Thrusts With A Jump: This particular exercise is almost as taxing as the kettlebell swings when it comes to building your cardiovascular endurance. To start this drill you will begin by standing with your feet about shoulder width distance apart. Crouch down and place your hands on the ground in front of you. From here you kick your feet back and extend your legs until you are in an upright push-up position. Next, simply thrust your feet back up underneath your body like at the start.

Finally, from this crouched position stand up and explosively execute a vertical jump from this position. All of these movements will equate to a single repetition. Your heart will be in high gear, you will sweat, and the amazing thing is that you will have not even taken your first stride into a run!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Strength Punishes, Speed Kills, and the Kettlebell Provides You With Both!

Kettlebell training is such a different dynamic of training that the human body can respond in many different ways to it's abuse! As a matter of fact, when you implement the kettlebell into your training regimen it enhances every other aspect of your overall athleticism and level of performance.

For starters, there is an old saying that "Speed Kills and Strength Punishes!" Well the beauty in this is that the kettlebell can provide you with both of these elements. Athletic specific movements within your training can be structured to target MORE specific traits of human performance, but building traits such as speed and strength are not an exact science. This is not a bad thing. This is why tools such as the kettlebell are so effective! This ancient device is designed to help you to utilize and implement the majority of your muscles to integrate and tension together in order to complete MULTIPLE tasks.

Because of the diverse nature of training with kettlebells one can develop traits such as speed, explosive power, and brute strength. The bell will enhance these qualities within a person because of all of the movement that is involved in handling the unique device. Both movements involved with the human dynamic such as the big "Push" and the big "Pull" are easily accomplished through several creative exercises that one can apply with kettlebells. By applying the appropriate movements and lifts necessary with the bell to build on athletic performance you will quickly see how beneficial this tool is for your training.

Remember that you must train with intensity and training with kettlebells certainly qualifies for this. Don't settle for anything less. Optimize your potential with the kettlebell!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Push Through the Pain For Huge Cardiovascular Fitness!

If you are an endurance training junkie or a competitive athlete then you know that you have to put in the effort to get the results you need. So what is the one trait that separates the good competitors from the great ones? Well, I would have to say that aside from an effective training program it would have to be their mental focus.

So how important is self-motivation when it comes down to training for OPTIMAL performance and making gains in your cardiovascular fitness program? There is no doubt that you must have a strong mind and a great deal of inner-drive in order to keep pushing yourself. No trainer, no coach, and no psychologist can give you that "edge." You must have that on your own in order to succeed!

When it comes down to you finishing that last mile in your run, executing that final kettlebell snatch, or executing that final series of hurdle bounds you have to be willing to force yourself through the pain. The old saying "No Pain, No Gain" rings true in this context and I would even coin the phrase "More Pain, More Gain!" So when you train are you pushing yourself to the max? Are you getting the most out of what you are trying to accomplish?

Let it sink in before going out next time to do your business. Cardiovascular fitness is a broad spectrum and there are many ways to obtain it all of which are not that easy to achieve.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Women's Health - 3 Reasons Women Should Train With Kettlebells!

Ladies it is no secret that exercise improves everyone's health and total well-being. However, the term "exercise" can be used rather loosely when referring to what really works in terms of your OPTIMAL health and fitness!

For starters, if you consider exercise taking a stroll around the block with your friend, family member, or neighbor then you would be right. This is no doubt a form of exercise, but the question is "Is this considered exercise that would be OPTIMAL for your health?" I want to introduce to you an ancient device that has been field tested and proven for supreme human health, fitness, and strength for over three centuries; the kettlebell. Check out the following 3 reasons as to why you should train with this ancient device.

1. Superior Strength: Ladies, I often find that women get a bit "nervous" or are "turned off" whenever I mention a word or phrase like superior strength. The fact is that strength is the necessary trait for anyone to perform any given task. Without strength you cannot effectively perform work and therefore you cannot get the most out of your fitness program. Kettlebells are a tremendous tool for you to achieve strength and total-body control giving you an optimal level of it for you to be as fit as possible. I'm not talking about bodybuilding or trying to build "big" muscles. Even if I was the female body doesn't develop those huge muscles because the female body is incapable of doing so without a direct aid from some outside agent. Female bodybuilders train specifically for that very purpose to be huge, but the fact is that there aren't many of them around and most of them use some performance enhancing agent to aid them with gaining that look. Strength is your goal here.

2. Superior Cardiovascular Fitness: The kettlebell certainly will build you a heart that can be as strong as the heart of a lion. This is a massively important detail concerning your health, because of the increasing number of heart health issues that develop in women later on in life. When you swing the kettlebell for the first time you will quickly see just how your heart can become as strong and fit as any other part of your body. Weight-loss, fat-loss, and the doctor telling you that your resting heart rate and blood pressure numbers are that of a competing athlete can feel just as good as fitting into to those old pair of pants! Trust me, you will appreciate this reason especially if you have to look your husband and kids in the face to give them the news after you leave the office. Which doctor's report would you prefer to give them, the good one or the bad one?

3. Strong Bones: Well, if you are approaching a certain time in your life where "the big change" is around the corner then you are probably aware of the infamous condition of osteoporosis. This reason should really motivate you. Kettlebells are a tremendous body strengthening tool. We now know that PROPER strength training can actually build stronger bones with the stronger muscles. Not only can strength training reduce the risk of osteoporosis, but it can actually REVERSE the process in some cases. Kettlebell exercises, when done properly, can be a woman's best friend when it comes down to what matters! Ladies what matters is your health. Give it a try and you won't be disappointed!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Three Steps to Take to Pack on Muscle!

There is more than one way to skin a cat, right? Well, I would say this statement is true most of the time. However, when it comes down to you packing on lean muscle mass you have to know what to do to your body in order for your body to know what to give back to you. You see when it comes to strength training your body will give back to you what you put into it. Its just like anything else in life, whether you are putting your energy into a business, a family, or anything else you know that most of the time you will get out exactly what you put in! For packing on muscular size and upgrading your fitness check out the following 3 steps to help you get on the right track!

1. Nutrition: This is the most important phase in this 3 step plan. You must take in enough calories and protein to repair worked muscles. Now having said that, you must take in the right calories. You should reduce, but not eliminate complex carbs. These are foods that are loaded with carbs. Examples include, but are not limited to things such as breads, pastas, and potatoes. The key to packing on the muscle though is to make sure your protein intake is sufficient. The National Strength and Conditioning Association (NSCA) recommends that you should take in 1.5 to 2.0 grams of protein per kilogram of body-weight for a "very active" individual. If you are properly managing your protein intake you will quickly see your results come to life.

2. Your Lifting Program: This is the "nuts and bolts" of your attempt for muscular power. Your weightlifting or kettlebell training programs should be structured to pack on lean muscle mass. Now here is the key to building big strong muscles. You must incorporate intense multi-joint compound movements. Lifts such as heavy squats, deadlifts, cleans, and big bell swings will help you to put on a tremendous amount of lean muscle mass. Weightlifting should be a continuous adventure of getting stronger. When you PROPERLY train your body in this fashion you stimulate your nervous system and this is the key to muscular strength, size, and power. The more muscle you have the more work you can do, therefore you lead yourself to packing on more muscle! It's a continuous cycle. When stimulating your nervous system with these types of lifts your body releases an array of hormones into your bloodstream such as growth hormone and testosterone levels get boosted as well.

3. Cardiovascular Program: This is also a key element in packing on lean muscle. Yes, this can be done without compromising muscular size and strength. Now my approach is a bit different. Don't confuse cardio with only being aerobic. The type of cardio I'm talking about is anaerobic training. The term anaerobic means "without oxygen" and consist of movements that consist of short burst of intense exercise. Instead of jogging, try sprinting. Weightlifting is also a version of anaerobic activity, and if properly designed you can obtain more than enough cardiovascular fitness through it. This is why I am such a fan of the kettlebell, because you are achieving both elements of strength training and conditioning with this awesome tool. Give it a try!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells and Performance - 2 Drills That Combine the Bell and Serious Athletic Performance!

For this article I am including 2 great drills that you can implement in order to achieve mind-blowing conditioning and a level of strength training that you didn't even realize you could obtain without the use of a weight room. Read and apply my friend!

1. Kettlebell Full Range Swings: For this drill you will simply execute the double-arm kettlebell swing in a full range of motion all the way above your head. This drill is an exceptional exercise in order to help you develop superior athletic performance and the fitness to match! To execute the drill make sure that you start by performing the proper hip snap motion to create momentum for the kettlebell to swing back and forth between your legs. As the arc of the bell builds momentum allow it to progress on up until it is above your head. For an intense bout try to execute 30 to 40 of these with a moderately heavy bell.

2. Cone Acceleration and Deceleration Drills: For this drill you will simply need a flat open space and a set of about 10 cones to perform. To start, line the cones up in a straight line allowing for about a foot of space between them. From here you will want to stand at one end of the line of cones. For the sake of this article lets say you are on the end with the line of cones extending to your left. Take about 3 strides back from the cone you are facing on the end of the line. To execute this drill it all is about acceleration and deceleration. Start by sprinting directly to the cone in front of you as quickly as you can.

Once you reach the cone stop by decelerating as fast as possible and lunge down to touch the cone. Once you have done this then immediately backpedal 3 strides and accelerate to the second cone to the left. From here keep executing the sprinting and stopping while progressing all the way down the line of cones to the other side. Once you reach the other side then come back! As you continue this drill over time you will quickly see how much your athletic fitness will improve.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell - A Force of One!

The kettlebell is what I like to call a force of one! When I say this I am referring to the fact that this device is one of the most versatile pieces of equipment that you can use within the scope of an exercise program. Weight-loss, fat-loss, athletic performance, and building hard lean muscle mass are just a few examples of why this device can be a force of one.

If you want to improve on just about every level of fitness ranging from strength, endurance, flexibility, resiliency, and recovery you can achieve all of this through proper knowledge and application with the kettlebell. The ancient device is essentially a hand held gym that can tension your body for strength and easily be stored away behind your bedroom door when you are finished.

The investment in this device is sound and I promise you that it will never have to be replaced. No warranty is necessary and I guarantee it will outlast your treadmill. As a matter of fact, if there were a nuclear apocalypse the only thing left in the dust after the mayhem would be that kettlebell you purchased. An effective strength and conditioning program and tool should be capable of variety and this ancient tool certainly qualifies for that!

To be successful in any exercise program you have to always stay motivated and continue to expand your knowledge on what is effective. Your pursuit of this matches up perfectly in seeking out the proper way to train with kettlebells!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Women's Kettlebell Training - A New Way of Life!

Kettlebells are an ancient form of training with more than modern cutting edge fitness! I have talked with many women who are interested in improving their level of fitness and they all have questions about kettlebells. The response I usually end up giving them is that if they are looking to make a serious change in their lifestyle, looks, and their workouts that kettlebells are a great means of doing so!

Lets be honest, both men and women both have their share of health issues that can cause problems over the course of a lifetime. Fitness and exercise have become more important than ever when it comes to general health and well-being. For women though I try to stress that kettlebells can be a new way of life.

Many exercises can be done with kettlebells to produce an array of hard-hitting results for women that can certainly give them the benefits of both obtaining the desired looks from their fitness program, as well as the hugely important health benefits that women must keep in check over the course of a lifetime.

Ladies, if you want to become as fit as possible and learn a new way of forging your body into a something that can be compared to a Greek Goddess then you have to utilize this ancient tool known as the kettlebell.

Remember that anything of importance requires a learning period. Permit yourself the time to tap into the rest of my articles as the resource that can help you with your new way of life!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells - The Way For Women to Forge the Ultimate Body!

First of all, I hope that I have weeded out the ladies that aren't open minded on fitness and training. If I have and you belong to the group that is open to new ideas then I want to welcome you. I want to talk to you about how kettlebells will tear fat from your body, help you to drop unwanted pounds, and help you to feel energetic and absolutely full of life! Imagine if all of this came within a relatively short period of time, like 8 to 10 weeks! What would you think about that?

Let me first say that all of this I have mentioned comes with a price. Nothing worth anything is totally free these days, right? The price of all of this will require your total effort, your concentration, and you being a good student! If you can be these three things then you won't have any problems when implementing training with kettlebells. Now having said all of this I will tell you the good news. Women's fitness is much like men's fitness. The key to being fit for any individual means that you are well trained in many areas of fitness. These areas involve traits such as strength, flexibility, resiliency, recovery, endurance, and stamina. If you work on building everyone of these traits mentioned then you will dominate your weight-loss and fat-loss campaign.

Now that I have put the expectations out there I want to talk about a single lift that you must learn with the kettlebell. The single lift that I am referring to is the double-arm swing and it covers all of the bases of fitness that I mentioned earlier. Now I have more good news. The fact is that if you wanted to you could implement an entire workout with this single lift. Yes, I mean an entire fat-blasting, body sculpting, killer body-forging workout! Having said this it is not easy, but it is highly effective. I wouldn't recommend only doing swings, but you could do swings by themselves and yield a still impressive physical result if you have an effectively formulated plan. The whole idea of shrinking your waistline, rounding and firming your hips, and eliminating that belly fat will all come from the kettlebell and can be achieved by executing a couple of hundred swings a workout at least 3 days a week!

This may sound like a lot, but if you can execute swings for either time or reps and stay strict to your rest time then you will get your metabolism kicked into high gear. This is where you will turn into a fat-burning calorie-destroying machine. Permit yourself the time to be the good student and learn the proper technique that is involved with the double-arm swing. Put forth your full effort when you start your kettlebell training. Finally, make sure that you concentrate an pay close attention to explanations of proper technique and form when reading or listening to instruction on this particular lift. Feel free to access the rest of my articles for the information you need on the "swing." I have tried to make it easy for you because it is all in my material and is absolutely free!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell and Plyometrics - A Combination For a Rock Hard Body!

Kettlebells are one of the most intense forms of training that I have ever done. The other intense form of training that can almost be as challenging is plyometrics. Together when both of these elements are combined the result of your body transformation is mind-blowing!

To begin, I am going to talk about a cool workout that is structured to combine both elements of kettlebell training and plyometric training. This workout can be performed in your back yard, at a local park, or at your local recreational fields. Just make sure that the surface that you are going to work on is flat and spacious! To begin, you will need to use a relatively heavy bell (I would recommend one you could swing for at least 30 repetitions). Start by performing at least 30 double-arm swings with the kettlebell.

Once you are finished then simply put the bell down and then execute 20 body-weight squat jumps. Make sure your squat jumps are done with perfect form and in rapid succession. This combination totals 50 body-blasting reps! As you start this program try to execute 6 rounds (300 reps) of this intense regimen. Work to get better by changing your kettlebell drill or plyometric drill for variations in intensity.

You will quickly see just how effective this little program can be once you have done it on a regular basis. After about 4 to 6 weeks of this you will see a drastic change in your body. Just make sure that you stay consistent and maintain a high level of intensity in order to optimize your overall fitness!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Fuel Your Cardiovascular Capacity With Kettlebells!

I want to let you in on a secret that a lot of top endurance athletes aren't aware of. You can obtain massive cardiovascular capacity from training with kettlebells. If you don't believe me then I challenge you to swing a moderately heavy bell for a good solid 50 or 60 reps! Thats all you have to do and you'll quickly find out just how hard your heart will start beating from using this ancient device. I have humbled both marathoners and triathletes with the iron cannonball.

The fact is you not only gain superior strength from swinging the bell, but you achieve a "hybrid" combination of both strength and total conditioning. Even if you are on nothing more than a weight-loss or fat-loss program you will still obtain amazing cardio from using this device. The beauty of using it is that even if you are a serious endurance athlete then you must be smart about your training.

You have to implement a proper balance of strength training and conditioning without comprising the integrity of your joints (Especially your knees). I've got news for you, if your joints are always aching then you are doing something really wrong in your training. You must implement your strength training, which should include a significant amount of your cardiovascular fitness as well.

Don't be neglectful when it comes to your body. If you want to train the "right way" then there is no better way to improve your endurance and cardiovascular fitness than with kettlebells! Get started now if you want real results.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!