Strong Back - The Best Lower Back Exercise in a Single Lift!

Exercises for lower back muscles have to be properly performed to prevent injury just like any other lift or exercise. As a professional trainer and strength and conditioning specialist I constantly get asked about what exercises are best for strengthening the lower back. If I had to pick one single exercise to strengthen the lower back it would be double arm kettlebell swings.

By now you may have heard of the ancient kettlebell and realize that this is an ancient strength and conditioning device that is sure to provide you with a mind blowing workout. The base strength endurance lift that is performed with the kettlebell is the double arm swing. This lift engages hundreds of your muscles at once to properly execute it. By implementing this single lift you initiate the function of your hips, low back, shoulders, legs, and arms. 

This single lift is a tremendous core strengthening exercise to give you overwhelming support for your lower back. To properly perform the double arm swing you must grab the bell with it hanging at your groin. Your feet should be about shoulder width apart in length. From here you must initiate the hip snap to swing the bell back and forth from between your legs up to chest level in an arc like motion. The hip snap is performed by you constantly having to flex and extend at both your hips and knees in a smooth continuous fashion. This is how you are able to swing the kettlebell back and forth like a pendulum. You must make sure that you are very sure of your understanding of the technique before attempting this lift, or any lift for that matter.

By incorporating this single lift into your personal lower back and hip exercises you stand to enhance your fitness and strength program exponentially. There is no substitute for the kettlebell my friend. I will even challenge you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only the best train smart.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

The Best Shoulder Exercise Period!

Shoulder workouts for mass, power, and resiliency must without a doubt include single arm overhead snatches. By now you may have heard the ancient kettlebell and understand that this strength and conditioning device has been around for centuries. Not only is this device great for your shoulders, but it is top notch for your overall fitness!

The single arm overhead snatch is a dynamic lift that is a "hybrid" in nature. In other words, it is great for both muscular power and muscular endurance. This single lift will help you to develop superior core strength, hip power, leg strength, and tremendous shoulder stability. You see this lift is very different and much more hard hitting than traditional body part specific lifts. 

Kettlebell lifts manipulate muscular movements rather than specific muscle groups. The overhead snatch is done by you lifting the bell from either the ground or between your legs up to a held position above your head in one smooth movement. This is accomplished by you implementing a technique in kettlebell training known as the hip snap. The hip snap is performed by you having to forcefully flex and then extend at both your hips and knees in order to create the necessary power to lift the kettlebell to a pulled position lateral to your head. Once the kettlebell is at this lateral position to your head the snatch lift is completed by you vertically punching your palm towards the sky. Once you "punch your palm" you should lock out your elbow and suck your shoulder into the socket. This is tremendous for developing your deltoids, traps, and lats! Your shoulders will never look the same.

If you haven't taken the time to include the kettlebell snatch or other more basic kettlebell lifts into your personal strength and fitness program then you are missing out on something huge! Take the time to learn the proper techniques involved with even the most basic lifts. Once you do this your workouts will significantly improve. I will even challenge you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Leg Power - The Best Leg Strength Exercises to Do at Home!

In order to increase your leg muscle strength you must implement exercises that involve whole body multi-joint movements. As a strength and conditioning professional I can think of no better way to do this at home than to implement the use of kettlebell training. Kettlebell training is very dynamic in nature and can easily be structured to help you build a pair of powerfully fit legs!

Kettlebell training is an ancient form of strength training that has been around for over three centuries. This ancient art form has been used by the world's greatest athletes and strongmen to forge the perfect body. Kettlebell exercises such as front squats, snatches, swings, and deadlifts are all great in helping you to take your leg workouts to a whole new level. Kettlebells are so versatile that you can use them to work every part of your body without worrying about leaving something out. You see the beauty about this type of training is that it is primarily "movement based" and not "body part specific."

This is the case most of the time, however kettlebells are valuable because they can be structured to emphasize any body part as well. You can implement the use of a pair of bells with many lifts or you can get a more isolateral (independent side) workout for optimal total body development. All you need to pull off a hard hitting leg workout is a couple of moderately heavy bells, a flat open space, and the will to work! Increase your leg muscle by utilizing the power of the ancient kettlebell.

If you haven't already taken the time to learn about kettlebell training then you are behind on cutting edge strength training my friend. This ancient art form is way ahead of the curve when it comes to building muscle and optimal fitness! I will challenge you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only the best train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Best Fitness Equipment to Get in Shape at Home!

If you are looking to get in shape at home then you have to sweat to get in shape there just like you do at the gym. Equipment or free weights is nice, but it isn't essential. As a matter of fact, you can get a lot more done by being innovative in your training by utilizing a single piece of equipment known as the kettlebell.

The ancient kettlebell is a strength and conditioning device that has been around for centuries. This device has molded some of the world's greatest bodies. The value of kettlebell training is that it is a true get in shape routine for you if you are truly serious about getting results. You see this device basically resembles a cannonball with a handle attached to it. By using the style of training that is involved with this device you will develop physical characteristics that will blow away the results you have ever gotten from using a fully furnished gym. 

You see the key to kettlebell training is that it is "movement based" and not "body part specific." This is the reason that it differs from most any other form of training than you have ever experienced. You see the key is to properly learn the technique that is involved in the base lifts performed with the kettlebell such as the swings, cleans, snatches, jerks, and one arm turkish get ups. These are all very dynamic lifts that utilize whole body movements to give you a mind blowing workout. This is also hugely beneficial because you can do these lifts anywhere. Take the bell to train in your living room, garage, front yard, or to the park. Its easy to transport and store away when you are finished. Kettlebell training is not elitist, but it does require a bit of a learning curve. Don't let this discourage you because kettlebell men and women are just a little bit better than anyone else when it comes to fitness. Let it be a badge of honor, because it is my friend.

If you haven't already included the kettlebell into your own workouts then you truly missing out. Take the time to learn how to use this device. I'll make it easy on you by asking you to access the rest of my articles on the subject for free. Remember that anyone can train hard, but only the best train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Body Weight Muscle Builder - The Best Body Weight Workout For You to Pack on the Lean Muscle!

Body weight workouts include movements that are multi-joint in nature which in turn is the reason these type of exercises are so effective. The best body weight exercises can either be endurance-based or for high intensity. Any way you try to slice it you are going to benefit a little from both intensity and endurance. A truly great body weight workout can be intensified by merely getting creative at distributing your weight differently.

One of my favorite body weight training exercises involves the one arm push up. This is a prime example of how body weight can be distributed in such a way that your strength and lean muscle gains can be as successful as using free weights. Body weight exercises can build muscle as well as anything with a little creativity. The one arm push up is a great way to develop superior core strength, shoulder stability, hip strength, and overall stability. When properly performed this push up drill is just as gruesome as any exercise you can perform with a dumbbell.

Remember that the key to strength is tension. Well, I am here to tell you that this version of push up is as good as anything when it comes down to tensioning your body. To pull this feat off you must have proper body alignment. Your feet should be just slightly wider than shoulder width distance (not doing a split like Rocky Balboa). You must initiate the hollow position to stabilize your core and lower back. You must properly suck your shoulder into the socket to support the joint and completely control your body throughout the descent and pushing portion of the exercise. You must also maintain rigidity throughout your body keeping your knees and hip locked throughout the movement.

Take the time to learn this drill my friend. This is just one high impact body weight drill, but there are many more that are sure to challenge you more than you could ever imagine. Take the time to practice this body weight exercise my friend. Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Dominate on the Court - The Best Strength Training Exercise For Basketball!

Strength training for athletes should always focus on the overall development of strength, power, speed, explosiveness, and overall conditioning. If these traits are obtained through properly prescribed strength training drills then your basketball game will improve, period!

As a professional if I could suggest a single lift for you to include into your strength and conditioning training it would be the single arm overhead kettlebell snatch. By implementing this lift you will improve the strength of your core, your hip power, shoulder stability, and cardiovascular fitness. This single lift is tremendous because it is incorporating the use of hundreds of your muscles at once in order to pull it off. 

To perform this drill you must pull the bell from either the ground or from between your legs and lift it to a held position above your head. This is done by you having to forcefully flex and then extend at both your hip and knee joints to create the momentum to elevate the bell to a high position lateral to your head. Once the bell is elevated to this high position you must complete the lift by vertically punching your palm towards the sky. As you punch your palm lock out your elbow and shoulder to secure the weight overhead. This lift will drastically improve your explosive strength training qualities. Take the time to learn and master the single arm overhead snatch.

If you haven't already included the ancient kettlebell into your personal strength and conditioning program then you are missing out on a big opportunity to really improve your game. Remember that anyone can train hard, but only champions train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

2 Great Cardio Strength Training Exercises For Women!

Ladies in order to achieve a truly beneficial workout you must include a workout that contains both qualities of strength and conditioning! In order to achieve these qualities strength training workouts for women must include the use of kettlebell training! By now you may be familiar with the ancient kettlebell and realize that this strength and conditioning device has been around for centuries. Kettlebell training has been used to mold the world's greatest bodies for a long time. Read and include the following 2 kettlebell exercises in your personal program.

1. The Double Arm Swing: This is the base lift that you can perform with the kettlebell. It involves you having to swing the bell from between your legs up to chest height like a pendulum. This single movement is highly effective because it incorporates the use of hundreds of your muscles at once and elevates your level of perceived exertion quicker than anything you will ever try. This is a workout good enough for superior results. I mean by implementing this lift you will forge a body that is considered worthy by even Hollywood's standards. To execute the lift you must initiate a movement known as the hip snap. The hip snap is a technique that involves you having to flex and extend fluently and continuously at your hips and knees to create the necessary momentum to swing the bell. Ladies if you want to kick your workouts up a notch then start with the double arm swings!

2. The Single Arm Swing: This is obviously a more intense variation of the double arm swing. By implementing this lift you further isolate your lat muscles, shoulders, back, and core independently on each side. To execute this lift you will want to grip the bell's handle towards the inner half. Pick the bell up and slightly angle the foot opposite of the hand with the bell away from your body. From here execute the hip snap. As the bell builds momentum allow it to rotate to a "thumbs down" position as it descends down between your legs. As the bell ascends allow your forearm to rotate back to a "palms down" position. Maintain a good "hook" grip on the kettlebell by gripping it deep into your palm and not with your fingers. Maintain balance and pull your shoulder back (retract it) at the top of every swing. Ladies, you will quickly see just how effective this style of strength training is at burning calories after you start including it into your workouts. Remember that anyone can train hard, but only the best train smart my friend.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Unmatched Conditioning - The Single Most Intense Cardio Workout to Do Right at Home!

A truly intense cardio training workout has to include kettlebell swings! There is no substitute for the tremendous amount of "anaerobic" conditioning that you can get from the iron cannonball. By incorporating this ancient style of training into your cardio workouts at home you eliminate the need for large bulky equipment such as treadmills, cross trainers, and stair climbers. This single device is versatile enough in it's training to help prepare you for any intense physical task at hand.

The base strength endurance lift that can be performed with the kettlebell is the double arm swing. This is a highly effective lift in that it incorporates hundreds of your muscles at once to execute the task of swinging the bell back and forth from between your legs up to chest level. This exercise is simple in it's concept, yet not so simple to do for 2 to 3 short minutes at a time. By executing this lift you will quickly see just how exerting it can be and it will make you feel like those casual walks around the block were a big waste of time! This is real cardio my friend. This exercise will get you to break a sweat quicker than most anything you have ever tried. The kettlebell is not nice, but it is damn sure effective!

If you are looking for a truly intense cardio workout that you can do anywhere (preferably at home) then you have stumbled onto the right article. Take the time to properly learn the technique involved in this basic lift and this single lift alone will impact your cardiovascular fitness quicker than anything you have ever tried. I will even challenge you further by asking you to access the rest of my articles on the matter. Remember that anyone can train hard, but only the best train smart my friend.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Physical Dominance - The Best 2 Part Strength Training Workout For Physical Dominance!

In my professional opinion a truly successful strength training routine should incorporate the use of kettlebells. This ancient device is second to nothing in helping you to forge a body that is lean, powerful, and overall better conditioned than anything. I have included a hard hitting 2 part strength training workout to give you a serious "bump" in your strength and fitness training routine. Read and apply!

1. The Kettlebell Long Cycle: This is a great kettlebell lift that basically involves the movement of single arm swinging the bell from between your legs, cleaning it to your chest, and finally completing a push press (or jerk). The key is to follow suit in reverse once you jerk the bell overhead. The key to this lift is to set up the jerk press continuously without setting the bell on the ground. This continuous movement is tremendous for helping you to develop superior core strength, shoulder stability, hip mobility, and overall dominant cardiovascular conditioning. By implementing this drill into your strength training arsenal you will quickly start to build a level of physical power that is unmatched by just about anything else you could try.

2. The Dual Kettlebell Man Makers: This is one challenging functional strength training workout that will change your physical abilities for the better in a hurry! For this particular drill you will need the availability of a pair of moderately heavy kettlebells of equal weight. Perform a proper dual bell clean lift to rack the kettlebells at your chest. From here you simply set the bells back on the ground and perform a squat thrust off of the bells. Make sure that you don't let go of the handles and stabilize your body on the bells as you perform the squat thrust. Once you complete the squat thrust simply perform another clean to repeat the process. This exercise is awesome in helping you to develop overall core strength and explosive power. 

If you haven't included the dynamic method of this ancient art form into your strength training workouts then you are truly missing out. Remember that anyone can train hard, but only the best train smart my friend.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

An Endurance Champion's Strength - The Single Best Strength Exercise For Endurance Athletes!

The bottom line is that for you to have a successful endurance athletic career you have to be physically strong! In my opinion there is no better way to do this than to implement the single arm overhead kettlebell snatch into your lifting routine. Kettlebell training is a hard hitting method of strength training that will take your endurances races to places you never thought were possible.

As a strength and conditioning specialist I have had the opportunity to work with some of the world's greatest athletes and fitness junkies. The one thing that makes ALL athletes better is the improvement of both physical strength and conditioning. The single arm overhead kettlebell snatch is perfect for this very thing in that it is a "hybrid" type lift that incorporates both explosive muscular action along with enduring repetitious activity. 

Both of these traits are the very thing you need to be successful in any endurance related event. To perform the overhead snatch you have to vertically lift the kettlebell from either the ground or from between your legs up to a held position above your head in a single movement. This is done by you having to forcefully flex and then extend at your hip and knee joints in order to create the force that is necessary to vertically pull the bell to a high lateral position next to your head. Once the bell is at this lateral position to your head you must then vertically punch your palm to lock out both your shoulder and elbow joints to complete the lift. This is serious training for endurance athletes my friends. Weight training for endurance athletes should always included kettlebells!

If you haven't been acquainted with the ancient kettlebell then you are holding back your progress. I will even make it easy on you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only champions train smart my friend. Give it a try.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Rock Climbing Grip - The Best Strength Training Exercise For Rock Climbers to Ensure Their Hold!

Hanging on to a ledge takes a lot of effort. Not only does your rock climbing technique have to be spot on, but so does your strength training program. It is no secret that rock climbers have to have an iron grip. One of the best ways to develop your rock climbing grip is to include kettlebell training into your training equation!

To develop a superior rock climbing hold you have to include kettlebell farmer's walks into your rock climbing grip exercises. This single exercise is a tremendous way for you to develop a bone crushing grip to ensure both your safety and the maintenance of your climbing strategy. 

To execute this lift you will need the availability of a pair of heavy kettlebells of equal weight. You will also need a set of climbing stairs. Start at the bottom of the stairs or bleachers. Try to use a set of stairs that are at least at a height equivalent to 3 stories. Squat down to pick up the bells and walk to the top of the stairway. You will notice that this particular drill will exert a tremendous amount of tension on your hands and forearms and get your heart rate up at the same time. Does this sound similar to the sensation of being on the side of a mountain? This is the perfect exercise to take your rock climbing grip training to a whole new level. This rock climbing grip exercise is second to nothing when you need to ensure your rock climbing safety.

If you haven't taken the time to include kettlebell training into your strength program then you are putting yourself at risk my friend. Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Climbing Power - The Best Strength Training Workout For Rock Climbers in a Single Exercise!

Strength training for rock climbing must include kettlebell swings to be successful! You have probably heard of the ancient kettlebell by now and realize that this ancient strength and conditioning device has been around for over three centuries. This single device has been used to forge some of the most powerful strongmen and athletes on the planet!

The base strength endurance lift that is performed with the kettlebell is the double arm swing. This single exercise incorporates hundreds of your muscles at once and will help you develop the cardiovascular fitness of a champion. This single lift involves swinging the kettlebell from between your legs up to chest level in an arc like motion. This is done by executing a technique in kettlebell training known as the hip snap. The hip snap is done by you constantly flexing and extending at both your hips and knees to create the necessary momentum to swing the bell. By executing this lift you promote the development of your core muscles, hips, glutes, shoulders, back, arms, and grip strength! If you want to feel confident in your abilities when hanging high on a ledge overlooking the earth then you have got to include kettlebell swings into your strength and conditioning training equation.

If you haven't taken the time to introduce this ancient style of training into your own program then you are only holding back your progress. There is no doubt that kettlebells require a little bit of a learning process to learn proper strength training technique, but anything that is good always requires a little time. You can learn swings in no time. Feel free to access the rest of my articles for free on the matter. Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Power Up Your Soccer Game - Best Strength Training Exercise For Soccer is Here!

If you want your soccer strength and conditioning training to drastically improve your on field play then you must include kettlebell snatches into your program. As a strength and conditioning specialist if I had to choose one exercise to take your strength training workout for soccer to an all new level then I would choose the single arm overhead kettlebell snatch.

This single lift promotes tremendous core strength, hip power, explosiveness, shoulder stability, and the cardiovascular fitness equal to that of a race horse! This lift is performed by you vertically lifting the bell from the ground or between your legs up to a held position above your head. This is done by you having to forcefully flex and then extend at the hips and knees in order to create enough pulling velocity to elevate the kettlebell to a high pull position lateral to your head. 

This "high pulling" motion should mimic the task of pulling back on a bow (like shooting a bow and arrow). Once the kettlebell reaches this elevated position then to finish the lift you must vertically punch your palm towards the sky locking your elbow and shoulder into position. This is where you will achieve every physical superior trait you need to be very effective on the soccer field. By implementing this lift you will be able to be much more physical with your soccer game, thereby making it much more difficult for your competitors to step on the same field with you.

If you haven't taken the time to include kettlebells into your strength training drills then you are only holding back your progress and limiting your potential. Strength training your muscles to be dominant in any sport requires valuable knowledge and the investment of some time. To motivate you I am going to ask you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only champions train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

The Tough Man Workout - The 2 Best Combination Strength Training Exercises For Men Today!

To be a tough man you have got to train with kettlebells my friend! I have included 2 hard hitting combination exercises here that will be enough of a workout for you to build your body into mountain of muscle and power! Take the time to read over these 2 combination drills to take your workouts up a notch to "Tough Man" status!

1. The Kettlebell Swing And Burpee Combination: For this particular combo you are going to execute a round of 30 double arm kettlebell swings immediately followed by a round of 30 burpees. Now to execute the swings you must begin with the bell at your feet. From here pick it up and execute the hip snap (by flexing and extending at your knees and hips) in order to effectively swing the bell from between your legs up to chest level. As soon as you complete 30 of these swings with a moderately heavy bell then immediately drop to the ground to finish out your 3 count burpees. To execute the 3 count burpee (or 3 step burpee) simply crouch down and place your hands flat on the ground in front of you. Once here simply kick your feet back behind you bringing your body into an upright push up position. Finally, the third and final count involves kicking your feet back up underneath your body the way you started and then stand up. All of this constitutes a single repetition. Perform 30 of these and you will see why your strength training workouts will quickly improve.

2. The Dual Kettlebell Front Squat And Then Press Combination: For this drill you will need the availability of a pair of moderately heavy kettlebells. This muscular strength training drill is not only great for the muscles, but it does wonders for your cardio as well. Set the bells on the ground between your feet. From here properly perform a kettlebell clean lift to rack the bells at your chest. Next, perform 15 squats descending far enough to allow your elbows to touch the insides of your knees. This will ensure that your squats are deep enough. Once you complete the final squat then maintain the bells at the rack position and perform 15 overhead presses. Once you have completed both combination 1 and 2 you will understand why this is called a "Tough Man" workout. Take the time to include kettlebells into your training if you want to dominant fitness and strength program. Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

A Strong Woman is a Sexy Woman - The Best Strength Training Routine For Women is Right Here!

Ladies if you are wanting to get into the best shape of your life then your weight lifting and strength training routine must include kettlebells into the equation. If you believe that having strength is an unattractive trait to have as a woman then I would like you to see how most guys react to my best female clients and athletes that are hardcore kettlebell and fitness enthusiast.

Not only does kettlebell training help you to forge a rock hard lean body, but this ancient style of working out also helps you to build tremendous functional strength to back it up. You see ladies kettlebell training is "movement specific" instead of "body part specific." This is why this style of training is so effective in helping you to develop an extraordinary amount of lean muscle, to help you with the promotion of fat loss, and to give you the best cardiovascular conditioning of your life! The bell can be used to promote big muscle gains or to assist in helping you prepare for a triathlon. 

Your strength and fitness workout routines will never be the same after learning how to tame this ancient cannonball. The base lift that you can perform with the kettlebell is the double arm swing. This single exercise forces you to use hundreds of your muscles at once in order to swing the bell like a pendulum from between your legs up to chest level. By just including this single lift into your workouts you will develop tremendous core strength, hip power, a strong back, shoulder stability, and overall conditioning that will surprise you to no end after you first implement it. By including this exercise alone you will burn calories at a more rapid rate than pounding the pavement for a 5 mile jog!

If you haven't taken the time to include this style of training into your personal workouts then you are only holding back your progress. Remember ladies that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Ascend to the Top - The Best Strength Training Workout For Climbers, Period!

The best strength training program for rock climbing must included kettlebell training. By now you may be familiar with the ancient kettlebell and understand that this is one strength and conditioning device that is no joke! This ancient style of training can be used to really enhance your indoor or outdoor rock climbing workout.

Kettlebell training is also a very dynamic form of training that involves the task of taming a weighted resistance through movement based exercises. This is why this particular style of training translates so well over to rock climbing. Kettlebell training is tremendous for helping you develop grip strength, pulling strength, core strength, hip power, and cardiovascular fitness. All of these are absolutely essential traits to have when you are hanging from the side of a rock or mountain my friend!

The base lift of the kettlebell is known as the double arm swing. This single lift involves you swinging the kettlebell from between your legs up to chest height. The bell is swung mimicking the movement of a pendulum. This single exercise involves the combined effort of hundreds of your muscles at once from a single lift. In order to swing the bell you must involve your hips, glutes, back, shoulders, and thighs. There is no major muscle group that is left untouched with this particular lift. With kettlebell training you can quickly forge a body for climbing and be ready to hit the toughest climbing terrain in no time.

If you haven't included kettlebells into your climbing training then you are doing yourself a disservice. I will even challenge you by asking you to access the rest of my articles for free on the matter. Remember that anyone can train hard, but only the best train smart! Give it a try.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

A Chiseled Midsection - The 2 Best Cardio Exercises For Six Pack Abs!

The best cardio workout for abs must include kettlebell training. For this very reason I have included 2 hard hitting kettlebell drills to help you burn calories at a super rapid rate to give you a hard flat stomach. Take the time to read and apply these 2 kettlebell drills to your personal strength training program to get real results!

1. Kettlebell Man Makers: For this drill you will need the availability of a pair of kettlebells of equal weight. Make sure that you are on level surface and place the bells on the ground between your feet. From here simply squat to grab the bells and properly perform a clean lift to rack the kettlebells at your chest. Once you get them to your chest simply lower the kettlebells back to the ground. Now when you lower them to the ground make sure that you place them about shoulder width distance apart and don't let go of the handles. Once you do this simply perform a squat thrust by kicking your feet back behind you bringing your body into an upright push up position. Finish by kicking your feet back up to stand up and clean the bells for the subsequent repetition.

2. Dual Kettlebell Static Walks: For this drill you will once again need the use of a pair of kettlebells. Make sure that you have an open flat surface to perform. To begin, properly clean the bells to your chest and press them overhead. Make sure that your shoulders are locked into their sockets and that your elbows are locked into place. This will allow you to better support the weight overhead. From here simply start a walk for 25 yards with the bells locked out overhead. This will help you to develop superior core strength and I promise you will feel the effects of it on your cardiovascular system too! If you are serious about burning belly fat then you have got to include kettlebells into your cardio for six pack abs workout! Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Strength For Tennis - Elite Strength and Conditioning Training For Tennis in One Exercise!

In order to elevate your tennis game you have got to include kettlebell training into the equation. The fact is that tennis is very demanding on the joints of the body. You must have a resilient body in order to withstand the rigors of the tennis season. The single arm kettlebell long cycle is a terrific shoulder, core, and hip strength training exercise that you can perform in order to build a fit and powerful body to out perform the competition.

Strength training your muscles to perform at the highest level must include the addition of movement combined with a resistance. This is what kettlebell training is all about. The single arm long cycle involves executing a single arm kettlebell swing and properly racking it at the clean position. Once you clean the kettlebell you then must execute a hip pop or hip snap in order to generate force to vertically press and lock out the kettlebell overhead. 

The hip snap is done by you forcefully and smoothly flexing and then extending at your hip and knee joints to propel the kettlebell in a straight line press above your head. Once you complete the press (or jerk) you then lower the kettlebell back to the rack position of the clean. From here allow the bell to descend into a swing by "hiking it" between your legs like you would with a normal single arm swing motion. As the bell elevates back up from between your legs you then will want to simply clean the bell back to your chest to perform another press (or jerk) to complete the lift.

Take the time to include the ancient kettlebell into your tennis strength training workouts if you really want to succeed in your game. I will even challenge you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only champions train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

King of the Hill - The 2 Best Strength Training Exercises For Climbers!

A truly successful strength and conditioning program for rock climbing must include kettlebells. Kettlebell training is a hard hitting total body workout that is extraordinary for helping you to develop the perfect body to climb anything! I have included 2 great strength training exercises to help you with your rock climbing program.

1. The Single Arm Overhead Kettlebell Snatch: This is a strength endurance lift that is second to nothing when it comes down to helping you to get your body into serious climbing shape. This one exercise is a "hybrid" type lift that is both explosive and endurance based in nature. This exercise involves lifting the kettlebell from either the ground for from between your legs up to a held position above your head. This is done by you having to forcefully flex and then extend at both your hips and knees in order to create the necessary momentum to elevate the bell to a lateral position to your head.

Once you get the bell to this lateral position to your head then you must complete the lift by vertically punching your palm while locking out your elbows and shoulders. This lift promotes tremendous lat strength, shoulder stability, core strength, grip strength, and overall elite conditioning. All of these are traits that you will be glad you have while you are hanging on to the side of some cliff in the Alps!

2. The Dual Kettlebell Man Makers: Once again, this is an extraordinary lift to get your body into perfect climbing shape. For this lift you will need the availability of a pair of moderately heavy bells of equal weight. Place the kettlebells on the floor and get your body into an upright push up position. Stabilize your body on the bells. Next, execute a push up on the bells. As you ascend at the top of the push up pick one kettlebell up off of the ground and row it to your ribcage. Lower the bell back to the floor to execute another push up to row the opposite kettlebell. All of this equates to a single repetition.

By executing this lift you develop a tremendous amount of core strength, core stability, chest strength, and lat strength. Your strength training workout for climbing just went up a notch! If you haven't included the kettlebell into your training program then you are missing out. Remember that anyone can train hard, but only the best train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Beat Up Your Opponent - 2 Great Football Strength Training Exercises For Football Dominance!

Football strength training workouts can only be successful by training your body the way you play the game. The way to do this involves intensity and determination. Nothing is better at bringing out these qualities in you than with kettlebell training! I have included 2 great kettlebell strength training drills here to help you achieve the physical nature you desire in your game.

1. The Single Arm Overhead Snatch: This kettlebell exercise involves lifting the bell from either the ground or between your legs up to a held position above your head in one explosive smooth movement. This is done by you forcefully flexing and then extending at both your hip and knee joints in order to create the necessary momentum to elevate the kettlebell to a high position lateral to your head. Once the kettlebell is at this high position you must complete the lift by vertically punching your palm towards the sky. As you punch your palm you should suck your shoulder into the socket and lock your elbow into place. This exercise is tremendous for helping you to develop superior core strength, hip power, explosiveness, shoulder stability, and cardiovascular fitness that is second to nothing.

2. The Single Bell Suitcase Deadlift: This kettlebell exercise can be a very challenging drill when it is first attempted. To begin, simply stand with your feet about shoulder width distance apart in length. Set the kettlebell beside one of your ankles just outside your foot. Next, you want to execute a squat and reach down to grab the kettlebell to pick it up. Now the key is to not give into the temptation of leaning to the side that you are picking the kettlebell up. Maintain good balance and posture by keeping your shoulders and hips square as you complete the drill. This is tremendous for developing your hip strength, quad strength, and overall total body control. If you haven't included kettlebells into your strength and conditioning workouts then you are missing out. Remember that anyone can train hard, but only champions train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Dominate the Net - The 2 Best Strength and Conditioning Drills For Volleyball Today!

Strength and conditioning exercises for volleyball should focus in on achieving explosiveness and power, period! If you have explosiveness and power you can attack the net and dominate your competition game after game. The speed and power that I am talking about can achieved through kettlebell training! Take a look at the following 2 kettlebell exercises that I have included here to transform your volleyball game forever!

1. Dual Kettlebell Jerks: For this particular lift you will need a pair of moderately heavy kettlebells of equal weight. Place the bells on the ground between your feet. From here properly squat down to pick the bells up by performing a kettlebell clean lift. Make sure to securely rack the bells at your chest. From here simply perform a quick and powerful hip pop (or hip snap) to assist you in creating some momentum to push press (or jerk) both bells above your head. As you get the bells above your head make sure to lock your shoulders and elbows into place. Lower the bells back to the rack position and repeat the process for each following repetition.

2. Dual Kettlebell Squat Jumps: For this drill you will also need plenty of flat space, a pair of bells, and sufficient overhead clearance. This volleyball strength and conditioning drill is a MUST for you to be successful in obtaining that explosiveness that I was talking about earlier. To begin, simply place each kettlebell on the floor beside each of your ankles. Make sure that you are standing with your feet at about a shoulder width distance. From here simply squat down to grab the kettlebells and pick them up to hold them by your sides. From here simply flex at both your hips and knees bringing your body into a squat position. As soon as you reach the descent of the squat then explosively extend at both your hips and knees with enough force to elevate your body off of the ground. As you land make sure to do so heel to toe with your ankles dorsiflexed (not pointing your toes). Once you land immediately transition into the following squat jump. To dominate your competition you have got to included kettlebells into your training program. Remember that anyone can train hard, but only champions train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

The Pure Body Workout - The 2 Best Strength Training Exercises Without Weights!

Strength training without weights can be very effective if you have a good plan in place. This is why I wrote this article because you can apply the following 2 exercises to your personal program for some serious results.

1. The 3 Count Burpee: This is an exercise that incorporates total body effort. Essentially it is called a 3 count because there are 3 steps that make up a single repetition. To begin this drill simply stand with your feet about shoulder width apart. The first count (or step) involves crouching down and placing your hands flat on the ground in front of you. Count 2 involves kicking your feet back behind you bringing your body into an upright push up position. Finally, count 3 involves kicking your feet back up underneath you and standing up. All of this equates to a single repetition! This is a total body strength and cardio workout that doesn't require a single weight. Give it a shot.

2. The Walking Side Lunge: This is an exercise that will surely get your attention. To begin, make sure that you have a bit of open flat space to work with. Stand once again with your feet at shoulder width distance. Now for the sake of this article lets address doing this on your right side first. As you stand be aware that you are going to be moving to your right. From your stance you want to laterally lunge (or step) with your right leg wider than the angle of your shoulder. You want to place all of your weight primarily on your right leg. Make sure to keep your right foot flat and slightly angle your right foot away from you (only slightly!) 

As you descend in the side lunge make sure to kick your rear back by bending at your hip first. As you lower your body into the lunge simply keep your left leg straight with your left foot planted. As you stand up out of the lunge simply step laterally with your left foot bringing your feet back to a shoulder width stance. From here laterally lunge with your right leg again to keep moving your body in the RIGHT direction. These workout exercises are highly effective without the need for weights. Remember to train hard, but train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.