The Best Exercises For Volleyball!

Strength and conditioning for volleyball is a must if you plan on being competitive in today's game. In order to be successful on the volleyball court you have got to have a smart strength and conditioning program set in place. I have included a great kettlebell lift here that is a basic lift when using the kettlebell and translates really well over into the volleyball arena.

The Double-Arm Kettlebell Swing: For the volleyball player looking to launch his or her game into another arena you have got to learn how to execute the double arm kettlebell swing. This particular exercise is perfect for helping you to develop a powerful core and explosive legs and hips that you obviously have to have when performing in your sport. The double arm swing is performed by you picking the kettlebell up from the ground from between your legs. 

Essentially you have to build momentum to swing the bell from between your legs all the way up to chest level by executing a hip snap motion by flexing and extending both your hips and knees. This momentum will enable you to swing the kettlebell in an arc type motion back and forth while integrating hundreds of muscles and conditioning you for optimal total body fitness. If you don't take the time to at least consider learning this dynamic lift then you are cheating yourself and your game.

If you want to take your volleyball game to the next level then you have got to adopt the kettlebell my friends. Take the time to learn and train hard. 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!

Swimming Power - The Single Best Exercise For Swimmers is Right Here!

So what weightlifting exercises for swimmers are the best? Well, the truth is that there are many that will do the trick in terms of tuning up your swimming ability, but for the sake of this article I am only going to talk about one single exercise that will take your swimming to all new levels!

I would like to introduce to you the double arm kettlebell swing. As you may know the ancient kettlebell is taking the strength and conditioning and fitness community here in the states by storm. I guarantee you that you will never experience any single exercise that will get your heart rate up like this one. The double arm swing is done by swinging the bell back and forth from between your legs up to chest height. 

In order to do this you have to utilize your hips in a motion known as the hip snap. The hip snap is done by both flexing and extending at the hips and knees in continuous motion. This hip snap is how you create the necessary momentum to swing the kettlebell back and forth in an arc like motion. This single motion integrates over hundreds of muscles and will give you superior cardiovascular conditioning! All the necessary muscle groups that you need to function in the water will be getting tuned up with every repetition of this particular motion.

If you are serious about your swimming program then don't sell yourself short. Take the time to learn about the proper technique involved in the kettlebell swing. I'll even make it easy for you by telling you that you can access all of my other articles here for free! Train hard and enjoy my friend.

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 Swing - The Single Best Exercise For Golfers to Improve Their Game!

The basic golf swing isn't so basic! As a strength and conditioning specialist I can personally tell you that swinging the golf club involves hundreds of muscles that generate the proper force to strategically place that tiny white ball where you want it to be placed. The truth is that whether or not the ball goes where you want it to you still have to have the power and control behind it when it counts. This is where a sound strength and conditioning program comes into place!

One single exercise that I guarantee will amp up your game and improve your golf swing is the kettlebell swing. If you aren't familiar with kettlebells by now then I'm going to do my best here to get you caught up. The kettlebell originated in Russia. They have been around for over three centuries and world strongmen, athletes, and even the Russian military have used this hard hitting ancient device to build the fittest bodies in history. The cool thing is that the base lift that is executed with the kettlebell is known as the double arm kettlebell swing. 

This particular lift is performed by you swinging the kettlebell from between your legs up to your chest level. This is done by you engaging your hips in a movement known as the hip snap. The hip snap is performed by you fluently flexing and extending at both your hips and knees in order to create the necessary momentum to properly swing the iron cannonball. This one single exercise integrates hundreds of muscles (just like the golf swing) and effectively trains your body through resisted MOVEMENT which is essential for any athletic task.

Go ahead and kill two birds with one stone by getting both physically fit and improving your golf swing! The kettlebell is your ticket. Train hard 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!

The Body-Fat Eliminator - 2 Great Exercises to Eliminate Total Body-Fat!

If you want to hear about the Body-Fat Eliminator then get ready, because for such a name there isn't as much to this exercise as you would think. All you need to do is find a good pair of walking or running shoes. Next, you need to good set of stairs or a set of bleachers.

Walking The Stairs: This is as straight forward and simple as I can get when talking about a highly effective exercise program. Walking up and down stairs can be very exerting over time. This is why it is important for you to do just that. Walk for time! Take 15 to 25 minutes out of your everyday schedule to walk up and down a set of stairs. By utilizing the importance of time you can cover about the same amount of work, even if you use different heights of stairs. The important thing is that you COMMIT to it and stay CONSISTENT.

Walking The Stairs And Adding A Weight: This is just a simple modification to the normal stair walks that I just mentioned that isn't so simple to execute. To really spike your endurance and promote further fat-loss you have to add intensity to what you are already use to doing. By adding a weighted resistance to your stair walks you will speed up your heart rate quicker giving you bigger gains in your cardio. You can use a simple set of dumbells or kettlebells for your resistance, or if you don't have access to weighted equipment then you can improvise. Fill up some gallon jugs of water, use washing detergent boxes with the handles, or grab an old suitcase. It may sound crazy, but the bottom line is that it doesn't have to be fancy to be EFFECTIVE! Once again try to walk for a designated amount of time.

You will see the results from this program. By committing to this program you will make huge gains in endurance while watching the body-fat melt away.

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!

Pull-Up Supremacy - The 100 Pull-Ups Workout!

First of all the proof is in the pudding! If you are engaging in a 100 Pull-Ups workout you are a strong individual. So how does this workout actually work? Well to break it down the goal is to execute a 100 pull-ups in no more than 10 sets! So this means you are hitting 10 reps per set minimum. Now you gotta agree with me on this one. That is one hard hitting workout! Now there is no doubt that this workout is intense, however I am also including a variation of this workout so it can be applied to those that are at a more beginner or moderate level of strength.

To begin, if you want to be able to attempt the 100 pull-ups workout then you must be really good at doing pull-ups. You will need a pull-up bar, of course, and you will want to execute 10 pull-ups minimum per set for 10 sets! This is going to help you develop superior pulling power, lat-strength, and core strength. This workout involves some serious arm and lat tension. You will propel your strength to all new heights.

If you are unable to hit 10 pull-ups for 10 sets then you can modify your 100 pull-ups workout by transitioning to do horizontal pull-ups on a squat bar and rack, or smith machine. By doing this you will be able to assist yourself in your pulling by pushing through your heels on the floor and engaging your glutes and hamstrings. This will help you to pull your body towards the bar. You can make the choice to do the modified 100 pull-ups workout entirely in the horizontal position or you can interchange the pull-ups between both styles. Either way your lats and your strength will grow like crazy by doing these!

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!

Pull-Ups - 3 Steps to Take in Order to Execute a Single Pull-up!

The infamous pull-up is a great measure of upper body strength that most people are incapable of doing. Most people think that it is unrealistic for them to achieve this impressive measure of strength. The fact is that with consistent and repetitive practice this exercise can be achieved by virtually anyone.

Step 1: I first want to start out by assuming that you are totally incapable of doing a pull-up, but have at least enough upper body strength to hang from the bar. Assuming this you are at the start of being able to execute a pull-up. To begin all you have to do is somehow hoist yourself up and hold your body up with your chin above the bar for as long as possible. You can use a spotter for each of these steps if necessary. As you get better at this increase the amount of time you hold yourself above the bar.

Step 2: After consistently practicing by holding yourself above the bar you then will move on to the controlled descent. This is where you control the downward movement of your body until your arms are fully extended. Descend as slowly as you can. Repeat this 2 or 3 times in a row with a spotter if needed. Eventually move up to practicing for one set 2 to 3 times a day everyday.

Step 3: As you get good at the controlled descent then utilize your spotter for an assist in you pulling yourself up from the hanging position. Hang from the bar and with assistance from the spotter pull-up and control your descent. Repeat this process and practice frequently as before.

In time your strength will explode with this exercise. Remember that you must practice. This is the tip of the iceberg when talking about accomplishing super feats of strength!

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 Hard-Bodied Women!

I am addressing this article for you ladies who are serious about fitness, but maybe your approach or current program is not as effective as you would like it to be. You see if you want to lose weight or speed up the rate of fat-loss you must have a certain approach. You obviously know that the necessary changes such as nutrition and lifestyle are roughly 90% of the whole thing. However, the outstanding 10% is hugely important in speeding up your progress and allowing you to reach your goal. The kettlebell is a great catalyst for the remaining 10% of your program's success.

So why are kettlebells so effective? Well, it's the style of training that has to be implemented with kettlebells that make it such an effective tool. You see in order to lose the body-fat you must increase your level of perceived exertion. In other words, you must perform body movements that challenge both your cardiovascular and skeletal muscular performance in order to kick your body's metabolism into high gear. In other words, you should workout hard and break a sweat! This is the most effective method for you to build a hard lean body.

The kettlebell comes into play here because the style of training that must be implemented with it fits perfectly into this mold of fitness. The bell will give you a total-body workout both with your skeletal muscles and your entire cardiovascular system. Training with kettlebells is a combination of both strength and skill. This is the reason for it's efficiency.

So you see why kettlebells and hard-bodied women go hand in hand! Get started now. Feel free to read up on my other material to get all the information you need to build your hard body!

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 Squats - 2 Versions For Women to Use to Get a Tight Butt!

For you ladies that are serious about fitness and want to achieve a superior level of fitness then tune in to learn and apply the 2 versions of kettlebell squats I have included below. For the following 2 drills all you will need is a moderately heavy kettlebell and the willingness to work! Read and learn:

1. Kettlebell Clean And Squat: For this drill you will start by placing the kettlebell right in the middle of your feet. Your feet should be about shoulder width distance apart. From here simply squat down to pick up the bell and perform a clean bringing the kettlebell to your chest level. From here simply execute a series of front-loaded squats. When you descend in the squat make sure that you go as deep as you can. As a matter of fact you should try to go deep enough to allow the elbow of the arm that is holding the bell to touch the inside of your knee. Try to execute 15 reps on each side.

2. Kettlebell Squat And Lunge Complex: For this drill simply start just as you did with the clean and squat. Clean the kettlebell to your chest. From here execute a squat just as you did before. As soon as you finish the squat then transition into lunging forward with the opposite leg that the kettlebell is loaded on. For instance, if you clean and perform the kettlebell squat with the kettlebell in your right hand then after you squat perform a lunge with your left leg. Count each combination as a single repetition. Attempt to perform 5 repetitions on each side. If you want a tight butt then keep including both of these combinations into your arsenal of kettlebell lifts. Fat-loss and weight-loss will not be too far away after executing these lifts into your program.

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 Building Speed!

Muscles are funny! They will respond to whatever training stimulus that you place on them. Its like working with a child or a pet to some degree. In other words, if you train your muscles for size characteristics then muscles will give you size characteristics, if you train for strength characteristics then muscles will respond by getting stronger, and if you train them to be explosive and quick in nature then they will respond accordingly. Whatever you want your muscles to do you can exercise and condition them to do it. So for the sake of this article I want to point out how kettlebells will get them faster!

The key to any of the characteristics of specific muscular development is strength. I have said that tension is the key to building strength. Kettlebells are a great way to tension the body and build strength. The great thing about kettlebells is that they can be manipulated and structured in such a way as to build on brute force strength, as well as, explosive muscular power. This is how they can help you to build on your speed and athletic performance. When you execute what I like to call strength endurance movements such as double-arm swings, single-arm swings, and overhead snatches you engage your body to produce a great deal of quick explosive movements.

This particular type of lifting with kettlebells enhances both your base strength and your overall conditioning. These "quick" movements produce that power you need in order to be fast and quick. It keeps your body "sharp" so to speak. It does this by stimulating your nervous system thereby training your body to perform quick explosive actions with an additional load. This is how you get faster, because if you can perform these quick explosive movements with an additional load then you won't have any problem moving your own body-weight around when its time for competition!

To enhance your speed you need to utilize the power of kettlebell training. Feel free to read my other material on kettlebells and how you can develop more of whatever you want, and how to teach your muscles to do it.

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 - Strength Endurance Training Movements!

Basically you have to know that there are different movements involved when doing different lifts. I have addressed the concept of slower tension related movements in one of my other articles so for this one I want to talk about strength endurance related movements. When talking about kettlebell training these movements are more for generating a high level of perceived exertion which in turn yields a high level of conditioning.

To start, when I talk about strength endurance related movements I am referring to lifts such as the commonly known double-arm swing, single-arm swing, and overhead snatch. These aren't all, but they are some of the more common related lifts. If you have ever executed these with the kettlebell then you understand that they produce tremendous cardiovascular conditioning and make weight-loss an easy task! These type of faster executed strength endurance lifts are great for alternating with the slower tension related lifts. By doing this you give your body overall balance and challenge it to keep adapting for optimal strength and fitness gains. The faster movements also stimulate the nervous system giving you sharper more forceful muscular response and contraction!

The key to lifting with kettlebells or any other form of strength training is to make sure that you are covering as many of the different types of movements as possible. This will ensure you a great deal of success in obtaining the highest level of your personal level of fitness. Be diverse in your training and utilize the kettlebells in every way you can!

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 Baseball Pitcher = Success!

As you know pitching involves a lot of technique that incorporates a lot more than just throwing the ball with your arm. Your entire body has to be working as a solid unit to create the maximum amount of force in order to blow the ball by a batter! Because of the physical exertion that is required with pitching you must make certain that your body is properly trained and conditioned in order to endure the taxing feat of throwing the ball hard over and over again.

As a strength and conditioning specialist I will tell you that there is no better friend to the baseball pitcher than the ancient kettlebell. Kettlebell training for the baseball pitcher is a definite way for a player to gain the edge on the competition. If you have a strength and conditioning program for baseball then you have got to include the kettlebell into your current program or change from what you are already doing. 

I will tell you that if you aren't willing to change then you will not experience the true benefit of this ancient strength training device. Kettlebells have been around for over three centuries and have been used by the world's greatest strongmen and athletes. If you don't consider utilizing this tool to increase your pitching performance then you are doing yourself a disservice! Executing some of the more basic lifts with the kettlebell such as swings and snatches are also great for promoting further shoulder stability and strength which is a necessity for a pitcher.

Take the time to endure the learning curve of kettlebell training. If you haven't already done it then you need to invest in your own bell as soon as you finish reading this article. Feel free to access my other articles on how you can start!

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!

Combination Kettlebell Drills For Women!

For you women that are willing to do what it takes to develop the body you most desire then let this article sink in as you read through it! All you need is a single kettlebell of relatively moderate resistance and a base knowledge of some basic kettlebell lifts for you to burn that excess body-fat right off!

First of all, the following workout will consist of an array of kettlebell drills that is great for all women to perform. Kettlebell training for women is a growing trend everyday and the reason why is because of the profound results women are seeing from using this ancient tool. To start, I have used this circuit with many of my female clients and the results have been tremendous.

To begin, set the kettlebell on the ground between your feet. Make sure that you are in a flat open area when doing this workout. Mark off a walking distance from the kettlebell that extends to about 20 yards away from you. Begin by picking the kettlebell up with your right arm. Immediately perform 10 one-arm swings. After the 10th swing immediately perform 10 swing, clean, and presses. After the 10th swing, clean, and press then perform 10 overhead snatches. When you complete the 10th overhead snatch keep the kettlebell overhead with your shoulder and elbow locked into place and begin walking the marked 20 yard distance that you marked off. Once you reach the opposite side simply drop the kettlebell, switch arms, and repeat the process on the left arm.

This combination of kettlebell drills is great for women to learn and apply total-body muscular control. The series of kettlebell drills are structured to flow from one to the next in smooth transition. There is no better battery of drills that you can implement to achieve an optimal level of fat-loss! Give it a try 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!

From Zero to 100% Fat-Loss - 2 Exercises That Will Put Your Metabolic Rate Into High Gear!

The key to getting a six pack set of abs, to having a hard lean look, and to resemble the individual on the cover of that fitness magazine you always see in the grocery store boils down to speeding up your metabolism. A fast metabolic rate permits your body to burn calories at a very high rate causing you to lose the weight and speed up your overall process of fat-loss. Here are 2 drills that will help you to do just that!

1. The Burpee: If you are looking for me to talk about some low impact low intense exercise for you to accomplish a great fat-burning state then you might as well look somewhere else. To get your metabolic rate stimulated you must stimulate your nervous system. This is done through short intense burst of muscular contractions that can be done through training multi-joint exercise movements. An example of this is the burpee. This is a funny name for an exercise, but is highly effective in helping you to get in shape.

To begin this drill simply stand with your feet shoulder width apart. Squat down and place your hands on the ground in front of you. From here you are in a crouched position. From this crouched position kick your feet back extending your body into an upright push-up position. Next, execute a standard push-up and then immediately kick your feet back up underneath your body bringing you back to the the crouched position. From here simply stand back up. All of these movements constitute a single repetition. Perform 20 of these in a row and you'll quickly see a workout form before your eyes!

2. Squat and Hold For Time: This is another tremendous and simple exercise that will yield a high level of exertion from you thereby helping you to lose the weight and jumpstart your fitness program. To begin this drill simply stand with your feet about shoulder width distance apart in length. Perform a perfect form squat sitting your hips back until your thighs are parallel to the ground. Once you descend to this position simply hold yourself here for a count to 20. Once you get to 20 stand up and immediately lower yourself back to this position. Keep repeating this until you can accomplish doing it for a full minute without standing up to break. Keep increasing time as you progress!

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 the Deadlift - A Formula to Develop Superior Pulling Power!

If you are looking to improve your athleticism, sprinting power, total-body strength, and develop a powerful back then you need to include the deadlift and kettlebell into your strength and fitness program. These 2 exercise tools will feed off of each other to give you mind-blowing results in both strength and power!

If you think about total-body strength and power you have to think about tasks and lifts that you perform on your feet, right? It only makes sense when you think about the true function and nature of the human body. After all, most every task or action we participate in occurs on our own two feet. This is how we are designed. In order to enhance this then what we must do is optimize what we have by better performing the way we are designed to perform.

Kettlebell training is a tremendously mobile style of training that is great for developing total-body strength and overwhelming conditioning for optimal fitness and athletic performance. The base lift of the kettlebell known as the double-arm kettlebell swing is performed by initiating a number of the posterior muscles to swing and move the bell in an arc of motion that runs from between your legs up to your chest level. This "powerful" pulling will undoubtedly strengthen the muscles of your shoulders, back, hips, glutes, and hamstrings just to name a few. This is an efficient way to give you serious pulling power!

Another method to implement for superior hamstring, glute, and back development is the infamous deadlift. Granted, just like the kettlebell swings, there are many variations of this lift, but the benefits are astounding. When engaging in such an intense multi-joint lift like that deadlift you can manipulate hundreds of muscles at once and stimulate your nervous system to produce an extraordinary amount of pulling strength. This lift is a great lift to help you to improve on just about every other lift or action that you perform on your feet. This lift will surely help you by increasing your functional abilities for better overall strength and total power for both athletic performance and optimal fitness! Incorporate both of these lifts into your training program if you are looking to develop some 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!

Kettlebell Training - 5 Reasons to Train With This Ancient Tool!

I am going to inform you as to why you should train with kettlebells if you are considering a change in your personal program. I want you to imagine what you would do if your body was as fit and hard as it can possibly be. Would you do a photo shoot? Would you be less hesitant to take off your clothes during that beach vacation? Would you use your physical alteration to help others? These are all things that can and will happen if you are serious about changing your level of fitness. In my professional opinion kettlebells are the best means for you to do just that! Check out the following reasons as to why you should get started with kettlebells.

1. The Human Dynamic: This is a huge reason to train with the bells. The reason is that to workout with the bell you have to train in a very movement-based style. As you learn the proper techniques and lifts that are involved to build on your strength program with kettlebells you learn a great deal about what your physiology is all about. On top of this you get into phenomenal shape.

2. Cardiovascular Supremacy: This is the most challenging cardiovascular workout I have ever experienced. If you don't believe me then attempt to swing the bell for 50 reps. It may seem easy at first, but trust me when you are finished you'll know just what I'm talking about!

3. Superior Strength: This is an awesome tool for strength. It has been used for centuries among strongmen and Olympians to gain the strength they needed to wow crowds in every possible feat of athletic performance and strength! It is a device of Herculean characteristics!

4. Flexibility: This is an awesome characteristic that you stand to gain from training with kettlebells. Flexibility is one of the most overlooked characteristics of fitness. The bells certainly promote a high level of this along with all of the other goods!

5. Body Hardening: This particular characteristic to me has two meanings. For one you definitely get the hard fit look that anyone should desire to have. On the other hand, you actually harden the body by building up your resiliency. This basically allows your body to take a hit, if necessary. The point is that you reduce the risk of injury and give yourself the opportunity to participate in activities that you probably have not taken part in since your teenage years! This is true, of course, unless you are a teenager.

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 Path For the Baseball Player to Achieve Cleanup Hitting Power!

If you want to show up at the beginning of baseball season practice and impress your teammates and coaches with your bat speed and power then you need to learn about the kettlebell. Kettlebells have been around for over three centuries and have been field tested and proven by the greatest strongmen and athletes of all time! This ancient tool is second to nothing in terms of helping you to develop superior athleticism and the performance to match!

First of all, in order to train with kettlebells you must learn proper technique. Just like hitting the baseball requires fine tuning your skills so does kettlebell training. This particular type of training integrates hundreds of your muscles at once training your body to perform with the most efficient movements. Training your body for strength and power requires big core movements and learned skills. It involves a lot more than just "going through the motions!" 

Kettlebell training for baseball is a sure way to increase your athleticism and allow you to develop the necessary core strength for you to match the power of any cleanup hitter! In order to achieve an optimal level of strength and conditioning as it relates to baseball you must have a sound training plan. The kettlebell is the perfect device and method of training for the baseball player to invest in!

If you want to take the path to developing superior hitting power then take the time to learn about the iron bell. I will even make it easy for you by allowing you to access ALL of my other articles on the matter for FREE! 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 and Weight-Loss - 2 Basic Exercises For Women to Achieve the Perfect Body!

Ladies the kettlebell is a fitness device that is sure to take your training program to levels you never thought possible. Just like a Greek Goddess statue chiseled from stone you can have a body that resembles nothing short of perfection with the help of the iron bell! All you need to do is take the time to learn the basics and from there your workouts will soar with success. Check out the following 2 drills that you can implement to start on your road to physical perfection.

1. The Double-Arm Swing: This is the more base lift of the kettlebell that involves a big "pulling" movement. To start, place the bell between your feet with your feet about shoulder width apart. From here simply perform a proper squat to pick the bell up. Allow the bell to hang around your groin. Next, you need to execute a technique known as the hip snap in order to create momentum to swing the bell back and forth from between your legs up to your chest level. This hip snap motion is performed by you flexing and extending at both your hips and knees back and forth in a continuous motion. As you do this keep your arms straight, your shoulders retracted, and fight against the sensation of being pulled forward. Attempt to do this for 2 to 3 minutes with a moderately heavy bell if you want a killer workout. Fat-loss and weight-loss will come quicker than anything by you performing this single lift.

2. The Single-Arm Swing: To further enhance and intensify your kettlebell training start executing the single-arm swing once you master the double-arm swing. For the single-arm swing you will start out the same exact way as the double-arm. The obvious difference is that you will only be using one arm. A key less noticeable difference though is ensuring your grip by using a "hooking" technique. This is done when you reach down to grab the kettlebell. Simply grab the handle and slightly rotate your hand so that your knuckles are pointing to the sphere of the kettlebell. From here pick it up and you will see that your shoulder naturally is pulled forward. 

This is a normal mechanical action of your body. From here perform the hip snap just like before. As you swing the bell allow your arm to rotate to a "thumbs down" position at the bottom of the arc of the swing and then allow it to rotate back to a "palms down" position at the top of the swing! Attempt to perform 20 of these in each arm with a moderately heavy bell to start. You will quickly understand why kettlebell training for women is so effective immediately after you finish the set! 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 For Women - A Convenient and Hard-Hitting Tool For Fitness!

Ladies, what are you looking for in your fitness program? Are you looking for a workout that you can do in 20 to 30 minutes? If so, are you looking for this 20 to 30 minute workout to get you real results? Are you looking to save money? Are you looking to workout at home without having to spend a ton of money and space on an in-home gym? If you said YES to any of these questions then you must read on!

Ladies, the solution to all of your exercise wants and needs are right here! The only thing you need to do is get yourself a kettlebell. Kettlebells are an ancient strength training device that have been around for over 3 centuries. They originated in Russia and have been used by strongmen, athletes, military, and law-enforcement personnel to get into optimal condition. As a strength and conditioning professional I will tell you that kettlebell training for women is the best all around way for you ladies to get into shape.

By in large women's fitness is pretty much the same as men's fitness. Our anatomical make-up is pretty much the same with the exception of the reproductive system. This is where the difference in the hormonal ratio of testosterone and estrogen come into play. You see muscles develop differently in men and women. Men's muscles tend to naturally grow larger in size than a woman's muscle. You ladies tend to develop muscles with the appearance of a more "sleek" and "smooth" look than the guys' more "ripped" and "large" appearance. Kettlebells are great for helping you ladies get this type of look that I am describing to you. I have trained many women with kettlebells and they all pretty much have this very perfectly shaped and sleek look that I just described to you.

You see if you want to train with kettlebells you have the convenience of not only looking great, but you also benefit in all the other areas that I asked you about in the beginning of this article. A single kettlebell runs at about a little more than a couple of dollars per pound. This is more than when compared to other more traditional weights such as dumbells and plates, however the kettlebell is much more versatile. You can effectively train your entire body with this ancient device. As a matter of fact, you can pretty much train every muscle in your entire body with a single lift with the kettlebell which is known as the double-arm swing! You can workout with it in your yard, your garage, your living room, or take it with you to the gym if you currently have a membership. The beauty is that you don't need that membership if you don't want it if you have a kettlebell available.

When you are finished swinging the calories away with the iron ball it can be easily stored away in your closet or behind your bedroom door. No warranty is required and it won't break, as long as, you get the traditional cast-iron type! If convenience and having a hard-hitting fitness program is what you want then don't waste anymore of your time! Kettlebell training is the way of the future for fit women. 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!

Three Solid Reasons You Should Invest in a Kettlebell!

Kettlebells are a seriously hard-hitting fitness tool! If you are waiting on something better to happen with your fitness and strength program then you will be waiting for a long time. I am here to tell you to go ahead an make the investment. Here are 3 very logical reasons why you should invest in this dynamic fat-loss and weight-loss tool!

Reason 1: The Physical Benefits: Yes, this is the obvious reason to invest in the iron bell. A ton of benefits can be obtained from using this ancient tool. If you have even started to scratch the surface of kettlebell training then you already should know that an array of physical benefits can be obtained ranging from strength, flexibility, cardiovascular fitness, resiliency, and joint mobility. These are all necessary when formulating an effective fitness program.

Reason 2: It's The Total-Body Gym: If you have read any of my other material you know that there are tons of exercises that can be performed with the kettlebell. Your investment in the iron ball will more than pay for that gym membership, because you won't need it. The beauty of training with kettlebells is that you can do it just about anywhere. You can cancel those gym fees and get it all done with the gruesome iron ball! All you need is some open uninterrupted space and the will and knowledge to work. Even performing the base lift of the kettlebell known as the double-arm swing you work over 80% of your body and are involving hundreds of muscles at once! This is as efficient as you can get when it comes to working out!

Reason 3: The Most Bang For Your Buck: Yes, kettlebells do run a bit more than your traditional dumbbells. General weights such as dumbbells and plates can run around the neighborhood of a dollar per pound. The kettlebell is getting up over the 2 dollar per pound margin. Now before you stop reading consider what you are paying for. This cost is based on traditional cast iron bells. For one you are going to spend a hell of a lot more money on a treadmill, elliptical trainer, or full weight set that will definitely take up a ton more space! A kettlebell or even a couple of bells can simply be slid behind your bedroom door or into the closet when you are finished. Space is not an issue. More than likely you will have to pay for some sort of general maintenance or warranty on those other pieces, but this is not necessary with the iron bell my friends. Trust me, even if there is a nuclear apocalypse the only thing that will be left intact after the dust has settled will be your kettlebell! Go ahead and give it a shot.

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 Runner's Non-Running Conditioning - 2 Drills to Get the Runner Prepped For the Trail!

Runner's conditioning can be achieved in multiple ways outside of just running. As a matter of fact I have included 2 intense cardiovascular drills for the runner to practice in order to get ready for the trail.

1. Cycled Split Squat Jumps: This is a mouthful for the name of a drill, but after executing it you will develop a tremendous amount of leg power and cardiovascular fitness! To begin this drill all you will need is your own body-weight and a flat open space. Start the drill by staggering your feet as if you are going to perform a stationary lunge. This drill is started by you executing a stationary lunge to a degree. Stagger your feet, lets say you place your right foot forward. Descend your left knee towards the floor. Right before your knee touches the floor you will want to explosively jump off of the ground. Use your arms in a counter-movement to help you with building momentum to get off of the ground. As you jump off of the ground simply switch your leg placement in mid-air and land with your left foot forward. Each jump should be executed in rapid succession. This is a wonderful conditioning drill for runners.

2. Squat Thrusts With A Jump: This drill is fantastic for building leg power and cardio with a series of intense movements. To begin, stand with your feet about shoulder width distance apart in length. Crouch down and place your hands on the ground in front of you. From here simply kick your legs back extending your body into an upright push-up position. From the upright push-up position reverse the process by kicking your feet back up underneath your body. At this point, in one clean movement thrust back up to your feet and immediately go into a vertical jump. Once you land transition directly back into the next repetition! This will definitely improve your endurance.

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 Construction - 2 Kettlebell Drills to Help You Build the Perfect Body!

If you are going to construct the perfect body you need a sound plan and some good tools. Well, if you had to pick only one tool then the only tool you would need for your hard-body construction project is the kettlebell. With all of my years of experience and studying the human body the one device that has stood out to impress me more than anything happens to be the oldest device. The kettlebell has been around for centuries and strongmen and olympians have understood it's powerful contribution to human performance and all out strength for a long time! It has a legacy of constructing and forging body's that consist of the greatest characteristics of total lean muscle mass and pure athleticism. Check out the following 2 drills that you can use in your own strength and conditioning program in order to follow in the legacy of the kettlebell!

1. The One-Arm Turkish Get-Up: This particular drill is a bit complex and should only be attempted by an experienced kettlebell man or woman! This drill has a few variations. For the sake of this article I am addressing the single-arm single-leg turkish get-up. To begin, lie on the ground face up. Make sure that your right leg is bent and your left is straight. Reach over and pick up the kettlebell with your right arm and press it straight up until your arm is locked out and is perpendicular to the floor. From here you need to begin a gradual roll with your body to your left until you have popped up onto your left elbow. The right arm must stay locked out with the kettlebell above your head throughout this entire drill. Once on your left elbow again pop yourself up from being on your left elbow to being on your left hand.

So now your left arm is supporting your weight while you are in a seated position. Your right leg should still be bent with your foot flat on the ground. From here your left and right shoulders should be locked into the sockets. Next, push off of your right leg raising your hips and butt off of the ground. Your left leg should be straight. Next, in one single smooth move, swoop your left leg back towards you and underneath your body until your weight is on your left knee and left hand. From here push yourself up with your left hand and now with only one knee on the ground simply stand up. Remember throughout all of this your right hand is above your head with the kettlebell the entire time! Once you stand then simply reverse the entire process EXACTLY to return to the floor!

2. Single-Arm Swing: Ok the one-arm turkish get-up is essentially a big "push" so now I'm going to talk about a big "pull." To perform the single-arm swing simply start by standing with your feet about shoulder width distance apart. The bell should be directly between your feet. Reach down and pick up the bell. You should be standing completely straight. Next, you will want to execute the hip snap in order to build the momentum necessary to swing the bell back and forth between your legs. This is done by flexing and extending at your hips and knees smoothly and continuously.

Make sure that your grip is on the bell firmly with your palm and not your fingers. As you swing the bell up you will only want to bring it to your chest level. At the top of the swing your palm should be facing down and as the bell descends between your legs you will want your hand to rotate "thumbs down." Give these drills a try and watch your strength and fitness program grow into the perfect hard-body construction project!

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!

Five Things to Keep in Mind When Performing the Kettlebell Swing!

Kettlebell training is a whole new world of hard-hitting fitness. If you have never attempted the base lift of the kettlebell known as the swing or double-arm swing then you are really missing out on a hard-hitting fitness building movement. If you are familiar with the swing then I have included a checklist here to make sure your technique is sound and effective.

Checklist:

1. Perform an effective hip snap: The hip snap is your "power source" when executing the kettlebell swing. You can't even lift a fairly light bell without the use of your hips because of the unique shape and design of the bell. Flex and extend both your hips and knees smoothly and continuously when performing the kettlebell swing.

2. Keep your shoulders retracted: This is a key element in enhancing your strength and fitness efficiently when training with the kettlebell. If you don't keep your shoulders retracted then you may have a tendency to round your shoulders thereby causing strain on your back. This can lead to injury and is ineffective in terms of improving your lift.

3. Keep your arms straight from the shoulders to your wrist: This is a sound thing to remember when executing the kettlebell swing. You must keep your arms and wrist straight. You can't muscle the bell up, once again your power comes from your hips. If your arms are bent then you can have a tendency to try to muscle the bell, and trust me you will lose that battle!

4. Don't allow your weight to be forcefully distributed to your toes: This is very important. Once again your technique has to be sound. I once heard a kettlebell man say that "Its all good until the weight gets heavy!" For this particular element of the swing that statement couldn't be more true. As you progress to heavier weight your form better be sound or in this particular example your body will be pulled forward at the top of the kettlebell swing. You must maintain the integrity of your lift by making sure your technique is spot on!

5. Remember to lock out your joints at the top to the swing: As you finish at the top of the swing movement your hip snap should end with both your hips and knees being locked out. If you don't do this then you won't be able to move up in weight and your strength and fitness level can never 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!