Heavy Metal Cardio - 2 Kettlebell Drills to Get You Cardiovascular Horsepower!

In order to get what I like to call cardiovascular horsepower you need a moderately heavy to heavy kettlebell. I am very experienced with kettlebell training and tend to float between using a 24kg and 32kg kettlebell for the following drills. Tune in and add the following 2 drills to your conditioning program in order to achieve mind-blowing strength and conditioning!

1. The 100 Rep Snatch Challenge: This is a sick conditioning drill that is sure to test your will! If you haven't performed a significant amount of overhead kettlebell snatches then you are in for a rude awakening with this little challenge. The key here is to start with a moderately heavy bell for your personal ability. Next, the rules are that you have to be able to perform 100 total snatches in 6 minutes! This is a fairly challenging drill to overcome and takes significant practice. However, the cardiovascular benefits are off the charts! Give it a shot. Make sure that your technique is sound and that you are 100% confident in your ability before attempting this drill.

2. Swinging For 3 Minutes: For this drill you will also need a bit of experience and determination. You will also need a timer with a beeper or buzzer of some sort. Set the timer for 3 minutes and you will want to start performing the double-arm kettlebell swing for the duration of the 3 minutes. The key here is that you must swing continuously without putting the bell down. This will kick your cardiovascular horsepower into high gear! Give this a try and watch your fitness level take a big turn for the better!

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 Performance Training - 2 Kettlebell Drills to Improve Explosive Hip Power!

I can honestly say that the versatility of the kettlebell and its effects on developing the body go far beyond any specific fitness device that I have ever used. It impacts the body in so many ways that it almost causes immediate physical benefit and change! The following 2 exercises are tremendous for improving one's individual level of fitness and developing extreme athletic explosive power.

1. The Deadlift/Squat Jump Combo: You need 2 kettlebells for this particular lift. If you are reasonably strong and athletic then you might want to start with 2-16kg (35lb) bells. You want to stand over the bells with them between your feet. Your feet should be slightly wider than shoulder width distance. Enough for the bells to set side by side between your feet. The handles of the bell should be angled in the same position as a barbell would be if you were deadlifting it. Next simply squat down to grab the bells simultaneously and execute a perfect form deadlift. When you set the bells back on the ground after the deadlift then immediately execute a squat jump. After the jump immediately execute another deadlift. You see the pattern now.

2. The Full Range Swing: This one is pretty basic. You obviously want to learn the proper technique of the double-arm swing before you intensify this movement to do the full range swing. With the basic double-arm swing you basically are swinging the kettlebell back and forth between your legs using the force and momentum of our hips and glutes. With the basic swing you only swing the bell as high as chest level. When intensifying this drill we can do full range swings where you go 180 degrees with the arc of swinging the bell to all the way overhead! This involves way more explosive hip and core power to generate enough force to get the vertical lift with the bell. This is great for gaining explosive hip power and overall fitness and athletic performance.

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 - 2 Tremendous Strength Exercises For the Avid Golfer!

If you are a golfer that has a decent game then its about to get better. You have probably read some of my other material and realize that the kettlebell is a great tool to train military personnel, athletes, and regular people that have a hard attitude for working out. Its also a great tool even for golfers. The following 2 exercises will increase your flexibility in your hips and shoulders and increase your leg power and core strength!

Exercise 1: (The Double-Arm Kettlebell Swing) This is pretty much the staple of all kettlebell lifts. It involves swinging the bell from between your legs up to chest-level with your body fully extended at the top of the movement. You get double fiexion and extension of the hips and knees working the glutes, hips, low back, and mid-back. The arc of the bell swinging from between your legs up to your chest in front of your body also constantly challenges your abdominals, lats, delts, traps, and certainly grip strength. All are highly activated when trying to out-drive Tiger Woods.

Exercise 2: (The One-Arm Turkish Getup) This lift is highly dynamic and challenges the body for further balance, stability(especially shoulder stability), core strength, and core flexibility. This lift starts by you lying on the floor with the bell in one arm fully extended perpendicular to the floor throughout the lift. From the floor the object is to stand up through a series of learned steps until you are on your feet. The bell stays above your head throughout the movement. There is a lot of movement required with the upper-body and side-bending of the trunk in order to execute the lift. Because of these intense movements with the trunk it promotes outstanding flexibility, strength, and range of motion which is where your BOMBING drives will benefit.

Both of these lifts are great for turning your golf game into something worth buying a new set of clubs over. Learn and execute these flawlessly!

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

Here was my interesting day at the pool! Aquatic workout with the kettlebell was challenging. I did 3 rounds of double-arm swings, single-arm swings, snatches, and clean and presses in the water. Ran a whole circuit of 30 reps per exercise in the water with a 16kg bell! I can handle the big bells, but trust me the water adds an entirely new dynamic!  Feel free to look over to the right and click on my facebook page link to view some other cool aquatic photos! 

The Kettlebell Swing - Giant Cardio With a Single Exercise!

So do you want to know a simple method to train the body in order to gain serious fitness, conditioning, and huge cardiovascular benefit? Notice that I said that the method is simple, not the training!

The swing is one of the most, if not the most basic lift to execute with the kettlebell. This movement is one that you will figure out in a hurry involves about 75-80% of your body and hundreds of muscles! That is a workout my friends. If you don't believe me then do a couple of hundred continuous swings with the bell and you will find out really fast that there are really no areas of the body left untouched from this hard hitting exercise. As a matter of fact, you can really concentrate on tightening up your body for every repetition and you will notice that getting exhausted comes fast. Focus on every repetition by keeping a firm tight grip, tight abs, shoulders retracted, and constant hip drive throughout every swing. You can complete an entire workout around this single lift. You will no doubt be efficient with the time it takes to do the workout. You will also noticeably feel all the areas of impact from this single movement.

So if the idea is to make a time efficient workout with tremendous cardiovascular results then the swing should be your lift of choice. You will achieve a giant cardiovascular effect while optimizing your skeletal muscles for either rock hard fitness, performance, or to be resilient enough for athletic competition of any kind!

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!