Extraordinary Endurance - The Most Dominate Endurance Training Plan is Right Here!

Endurance athletes have got to have two things. They have to have cardiovascular endurance and total muscular endurance in order to be the best. Let me introduce to you a single exercise that you can implement into your endurance training program that will give you both of these much needed ingredients.

I am glad to introduce to you the kettlebell swing. As you may know by now the kettlebell is an ancient strength and conditioning device that has been used by the best athletes and strongmen for over three centuries. The cool thing about this training device is that it can be harnessed to achieve both muscular power or superior cardiovascular fitness!

This is hugely valuable to any athlete. As an endurance athlete training for cycling, marathons, or triathlons you can't ignore the kettlebell and what it brings to the table. Once again, the kettlebell swing is the base strength endurance lift that is performed with this iron cannonball. The double arm swing is done by you picking the kettlebell up with both arms and swinging it from between your legs up to chest level. This single movement incorporates hundreds of your muscles helping you develop tremendous hip, glute, back, leg, arm, and shoulder strength all in one single movement. The swing is properly performed by you implementing a very important technique known as the hip snap.

The hip snap consist of you fluently and consistently flexing and extending at your knees and hips to build the necessary momentum to swing the kettlebell. You will quickly find out just how challenging this very drill can be on your cardiovascular system after about a hundred swings! This strength training movement is huge for your endurance workouts.

If you want to truly compete then you must learn the kettlebell swing. Muscle endurance training has never existed the way it does with kettlebell swings. Remember that anyone can train hard, but only champions train smart!

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!

Superior Cardio - The Best Cardio Workout Ever in the Comfort of Your Home!

Now when you hear the word "cardio" don't always assume that it is aerobic cardio. The fact is that you can burn a ton more calories, body fat, and achieve superior cardiovascular fitness by engaging in anaerobic activity. This is where the overhead kettlebell swing comes into play!

By now you may be familiar with the ancient kettlebell. The kettlebell is an ancient strength and conditioning device that has been used by the world's greatest athletes and strongmen for over three centuries. This device is perfect for you to use to execute an array of cardio exercises right at home. Even though kettlebell training is an extraordinarily versatile form of training I am only going to discuss a single exercise for the sake of this article. The overhead kettlebell swing is a high intensity cardio and muscular endurance exercise that is sure to give you superior cardiovascular fitness and will incinerate your body fat.

The double arm overhead kettlebell swing is performed by you grabbing the bell with both arms and swinging it from between your legs all the way up to above your head. In order to execute this lift you must be very familiar with the proper technique that is involved in the movement. To begin, in order to swing the kettlebell you must learn how to perform a certain movement known as the hip snap. This is done by you constantly and fluently flexing and extending at both your hips and knees to create the necessary momentum to swing the kettlebell. 

Once you initiate this movement you will want to allow the bell to build up enough velocity in order to take it all the way up to above your head. You need to make sure that you are in total control of the weight and that you have plenty of ceiling clearance when you perform it.

This cardio body fat blasting workout will change your life! This is a cardio exercise that I guarantee will burn fat right off of your body and get you into the best shape of your life. Remember that anyone can train hard, but only the best train smart!

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!

Turn Your Body Into a Powerhouse With Kettlebells!

The fact is that if you are looking to build some rock hard muscle then you need to incorporate the iron kettlebell into your workout program. The truth is that kettlebells can be used for both strength and endurance. The beauty of training with the iron bell is that either way you will build lean muscle mass.

By incorporating the kettlebell into your personal strength and fitness program you teach your body to achieve both strength and endurance through very dynamic resisted movement. By executing one of the base lifts with the kettlebell known as the double-arm swing you incorporate the use of hundreds of muscles in order to do the lift. This lift can also be varied in a variety of ways to make it even more intense. The movements involved in training with the kettlebell can also be structured to flow and transition from one lift to the next.

For instance, if you are executing a series of double-arm swings then it is very simple to transition right into doing a series of single-arm swings or even overhead snatches. By doing this you are now executing a highly effective and intense kettlebell circuit. This is how you can achieve a seriously well built body packed with hard muscle!

Turn your body into a powerhouse. I promise that if you get used to handling the weighted iron bell through the various series of movements and lifts that your body will make a transformation that you never thought would be possible. Stop wasting time and 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!

Leg Power and Kettlebells - A 2-Part Workout to Develop Explosively Strong Legs!

Leg power is a true measure of both strength and total athleticism. In order to be fit and to achieve optimal strength you must have a reasonable amount of leg power. Check out this 2-part workout that you can apply to your personal program to get you the "pop" you need in those legs!

Part 1: The Double-Arm Kettlebell Swing: For this drill you will definitely develop some ultimate strength in your legs, not to mention a lot of other areas of your body. To begin this kettlebell exercise simply set the bell right between your feet. Perform a form squat to pick up the bell. Make sure that your shoulders are retracted and that your knees and hips are locked out. In order to properly swing the kettlebell you need to perform the hip snap movement in order to create the necessary momentum to swing the bell from between your legs up to your chest level. In order to perform the hip snap simply flex and extend both your knees and hips in a continuous and smooth motion. Make sure that your knees and hips are locked out at the top of the swing movement. Perform 30 repetitions of these with a heavy bell. When finished immediately transition to the second part of your workout.

Part 2: The Squat Jump: For this drill you will only need your body-weight. This drill is a highly effective exercise to combine with your kettlebell training and leg exercises. To execute this drill simply stand with your feet shoulder width apart. Next, start with a counter-movement by flexing your knees and hips and, at the same time, swinging your arms backwards when you start the counter-movement. In one continuous motion explosively extend both your hips and knees and swing your arms vertically to jump off of the ground. When you land immediately transition back into the counter-movement to perform each squat jump in rapid succession. Perform 15 of these in a row right after your kettlebell swings! For a beginner attempt to execute 3 rounds of this hard-hitting 2-part workout. 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!

Killer Cardio With a Cannonball!

The iron cannonball that I am referring to in terms of training equipment is the ancient kettlebell. Check out the following 2 simple drills that you can implement in order to develop superior cardiovascular fitness.

1. Double-Arm Kettlebell Swings: The double-arm kettlebell swing is the base lift of the kettlebell. With this particular exercise you have the ability to develop superior cardiovascular fitness and overall conditioning with a single simple movement. The movement or particular exercise known as the swing integrates hundreds of your muscles and increases your exertion level so that you develop a high level of conditioning in order to improve your recovery, endurance, and enhance your fitness in every way possible. To perform this drill you simply will hold the bell at your groin. From here the objective is to swing the bell back and forth in an arc from between your legs up to your chest level. This is done by you smoothly and continuously flexing and extending at both your knees and hips in a continuous manner. This will create the necessary momentum in order to get the bell moving through a constant arc of motion.

2. The Full Range Double-Arm Kettlebell Swing: For this drill you will start in the same exact way as the first killer cardio drill mentioned. The only difference is that you will simply execute the hip snap motion in order to get the kettlebell moving in an arc from between your legs all the way up to above your head. You will find that the full range of motion is much more intense than bringing the bell to the chest height level. Once again this more advanced version of the swing will further intensify your kettlebell training and help you to develop a superior level of power and cardiovascular conditioning! 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 - The Guaranteed Way For a Baseball Player to Increase Bat Speed!

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

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

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

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

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

My Demonstration of the Double Arm Kettlebell Swing!

The proper technique for the double arm kettlebell swing. Remember to pay close attention to each step of this lift. Many would say that practice makes perfect, in reality perfect practice makes perfect. This is a wonderful lift that can be implemented by any athlete or serious fitness enthusiast for real results. Remember that your kettlebell training is an art form. Every lift has a purpose and takes some time to master before moving on to something else more complex.