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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!

Core Strength and Balance - 2 Overhead Lifts to Drastically Increase Your Core Strength and Balance!

In order to be truly successful in your personal fitness and strength program you must have trained skills embedded within your training to get the most out of your body's abilities. This is not only important for athletes, but it is very much a necessity for everyday people. Our bodies are made for doing work by performing movement through a series of motor functions provided by our muscles. To maintain these abilities we must practice them by effectively including practical drills within the structure of our exercise program. Permit yourself a minute to read and learn to apply the following 2 kettlebell drills to your program that will help you to sustain and build on your core strength, balance, and coordination.

1. The Overhead Kettlebell Squat: For this drill I am referring to only using a single kettlebell. To execute this drill you will have to really focus and utilize your coordination, balance, and stability in order to pull it off. To begin, simply clean the bell to your chest and press it above your head. Make sure that your feet are about shoulder width distance apart. Now the next move is critical. Look up at the kettlebell. Make sure that you keep your shoulder blade retracted and locked on the side lifting the bell. Turn the hip on the side opposite of the bell out. From here simply start to lower your body into a squat. You may find that you might naturally want to bend away from the lifted bell. This is normal and is also mimicking the movement that is similar to a windmill. This will definitely challenge your balance, stability, and overall core strength!

2. Single-Arm Single-Leg Kettlebell Clean And Press: In order to perform this drill simply start by standing on one leg with the kettlebell on the ground in front of you. If you are lifting with your right arm then you will want to stand on your left leg. From here simply perform a single-leg RDL. Slightly bend at your knee and hip and maintain a straight back and rigid torso. From here simply clean the bell up to your chest maintaining your balance on the one leg the entire time. Next, clean the bell to your chest and press it above your head without touching the ground with your other leg at all. When you are finished simply reverse the process and return the bell smoothly back to the floor. This drill will drastically improve your core strength and overall balance. Give it a try!

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

Kettlebells Versus Dumbells!

I have had many years of experience with all forms of training. As you may know by now I am a huge proponent of the kettlebells. Kettlebells are a wonderful strength training device that can be used for multiple purposes within the context of an exercise strength and fitness program. A common theme that I find myself addressing when it comes to kettlebell training is that people think that much of the same movements can be achieved with the use of dumbells and this is simply not true.

To start, I am not bashing dumbells in this article. Dumbells are an essential component in designing an effective strength and conditioning program. The truth is that some of the same movements can be mimicked with dumbells like you would do with kettlebells, but the fact remains that they are vastly different.

For starters, the uniqueness of the kettlebell lies within it's design. The handle is extended away from the majority of the weighted portion of the bell giving it a sense of awkwardness. Because of this design you will find that the kettlebell is always pulling away from your center of gravity. This causes you to constantly have to counter-react the "pulling away" sensation, therefore you get stronger without even realizing it. The dumbell does not offer this unique quality. It simply rests close to the palm of your hand and there is no real counter-reaction along with the act of stability. Its really just about stabilizing the dumbell.

Now having said this you can really multiply this awkwardness and instability factor with the kettlebell by incorporating it in dynamic movements such as swings, overhead snatches, and turkish get-ups. It will certainly utilize gravity to OPTIMALLY tension and develop your body unlike anything you have tried before. The dumbell is good to use for similar lifts, but once again you don't get the benefit of the "pulling away" factor like you do with kettlebells. Now you may enjoy doing traditional presses with dumbells more so than kettlebells, but the fact is that you can also do these lifts with kettlebells as well. All I am trying to say is that the kettlebell is simply a tool in the toolbox of fitness. Now knowing this I would say that it is the most valuable and versatile piece of equipment in the toolbox!

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 - 2 Muscle Building Drills That Will Change Your Physical Appearance For the Better!

If you really want to impact your fitness level, take your strength to new heights, and pack on the lean muscle mass then the ancient kettlebell is the key to your desire. Imagine forging your body into a mass of hard lean muscle with improved athleticism and core strength to accomplish nearly any task irregardless of your age, sex, or background! This tool can transform your training to something of an adventure that can help you to achieve what you never thought was possible, as long as, you are willing to have an open mind and are patient enough to learn. Check out these following 2 drills that can help you to change your physical makeup!

1. The Kettlebell Snatch: Now this is a hard-hitting lift that requires the knowledge of three prior lifts with the kettlebell in order to understand it's nature. You must be familiar with the base lift of the double-arm swing, then the more intense single-arm swing, then the even more intense single-arm high pull, and finally the olympic oriented overhead snatch! Wow, I got out of breath just writing all of that. Anyway, once you have an understanding of the three prior lifts mentioned then you will have a better understanding of what I am talking about if you are a beginner. To start, to execute all of the drills mentioned you must learn the dynamic of the "hip snap."

This action is vital in the role of training with the kettlebell. It involves you basically having to flex and extend at both your knees and hips forcefully, continuously, and smoothly. This is done in order for you to grip the kettlebell with a pronated (palms down) grip and swing it back and forth between your legs. This creates an arc motion and creates a serious amount of resistance in which the bell is being pulled away from your body throughout the duration of the lift. The overhead snatch comes into play here because this involves you taking the bell with one arm and converting that "away arc" of the swing into an overhead lift. This is ultimately done by smoothly transitioning from a single-arm swing, into a high-pull (where the bell is swung up laterally to your head), and finally coming out of the high pull by smoothly and forcefully punching your palm vertically to lock out the overhead snatch!

2. Duel Kettlebell Swings: This requires the use of 2 moderately heavy kettlebells. The double-arm swing is executed by you beginning with your feet slightly wider than shoulder width distance apart. Perform a proper squat and pick up both kettlebells. Perform the "hip snap" as described above to generate the force necessary to swing both of these kettlebells back and forth between your legs. Bring them to chest level. Give this a try and watch the lean muscle mass continuously pack on!

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!

Hardening Your Body - 2 Drills That Will Tighten Up Your Body!

If you want to learn a great couple of drills to help you to tighten up your body quicker than anything then you are in the right place. Your fitness and strength program success is all determined by how efficient you are in terms of your training. The following 2 drills are great for helping you to harden up your body by packing on lean muscle mass!

1. Kettlebell Snatch: This drill is wonderful in developing a solid core, tremendously stable shoulders, and the cardiovascular conditioning of a horse whenever you implement it. It also is a drill that burns a serious amount of calories due to the intensity of the lift. The lift (single arm overhead snatch) is executed by first understanding the single-arm swing, the single-arm high pull, and then finally the snatch phase of the lift. Understanding each of the 3 phases is important if you are to attempt the lift. The last phase (the snatch) is simply executed by smoothly transitioning the bell over the hand and wrist when locking it out overhead to complete the lift. This final phase is completed by punching your palm to the sky while smoothly allowing the bell to transition over your wrist. You should practice with a lighter bell before moving on to more intense weight. Attempt to execute 30 reps of these (15 each arm) for a set with a moderately heavy weight. You will quickly understand why this drill is ideal for hardening your body.

2. Squat Jumps: For this drill you will only be required the use of your own body-weight. This drill is a great strength and conditioning movement that will surely stimulate your nervous system and give you a serious calorie burn. To begin, simply make sure that your feet are about shoulder width apart. Initiate a counter-movement by squatting before attempting a vertical leap. When you do this allow your hands to swing back when your hips and knees are flexed. As soon as you initiate this counter-movement immediately explode vertically extending your hips, knees, and arms. Execute each jump in rapid succession. Attempt to complete 20 of these in a row and you will quickly understand how this can be a body-hardening drill!

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

Increasing Your Push-Up Intensity!

I have often been asked, "Brandon, can I get stronger doing just push-ups?" The answer to this question is a big YES! So you are probably wondering how you can get stronger by only doing an exercise with primarily using just your own body-weight. Well, the key is in properly distributing your weight.

To start, if you can currently do a significant amount of PROPER form push-ups then you have a relatively strong upper-body and good muscular endurance. In order for you to improve your strength, now you have to change the types of push-ups you are doing in order to challenge your body to adapt in a different way. Remember, that muscular tension is the key to building strength.

To increase your pushing power from where it already is you must increase the intensity of your push-ups by changing the type of push-up exercises you are doing! For instance, if you really want to challenge yourself try doing a push-up by lifting one foot off of the ground, or by elevating your legs onto a sturdy object such as a bench or chair. This will really help you to build significant upper-body power by distributing more of your own body-weight to your upper-body. This is how you can get stronger.

If you are serious about it then give it a try. Remember that creativity is the secret to your success. Be creative and continue to attempt different versions of push-ups without compromising your form and you will see your results come faster than you could imagine!

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!