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

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

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

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

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

Kettlebell Training and Weight-Loss - 2 Basic Exercises For Women to Achieve the Perfect Body!

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

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

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

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

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

Kettlebells and the Ladies - 2 Exercises For Women to Gain Greek Goddess Fitness!

Ladies if you are tired of hitting workout plateaus or you just aren't getting the results from your workouts that you hoped for then you need to take a minute to read and apply the following 2 kettlebell drills to your workout program. I am addressing this article to my more experienced female fitness enthusiast. The reason is that to be a kettlebell Greek Goddess you must be willing to be a little patient in learning new technique. Remember that kettlebell training is a combination of both strength and skill.

1. Clean and Walkout Push-Up Combo: For this drill you will only need the availability of a single kettlebell. Place the bell right between your feet. Squat down and properly perform a clean lift bringing the bell up to your chest. Immediately lower the bell back to the ground and stay crouched to walk out on your hands until your body is extended into an upright push-up position. Once you are fully extended then simply execute a push-up and walk back on your hands to the beginning crouched position. Once here simply clean the bell with the same arm and start the process over again. Attempt to perform 10 of these on each side for starters.

2. Clean, Press, and Walk: Ladies this is a popular move among women's fitness enthusiast. For this drill you will only need the availability of a single bell and a flat open space to walk. Mark off a distance in the walking space of about 25 yards. Clean the bell to your chest and press it above your head. Make sure your elbow is locked into place and that your shoulder is firmly sucked into the socket. Now walk the 25 yard distance with the kettlebell above your head. Once you reach the other side simply lower the kettlebell and clean and press it with the other arm. Walk back with the opposite arm. This is a great drill for building core stability, strength, and speeding up your weight-loss progress! Train hard and enjoy ladies.

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

Kettlebell Drills For Women - 2 Exercises For the Female Kettlebell Beginner to Get Huge Results!

I must say that lately I have been getting lot of questions from the hardcore female fitness enthusiast about kettlebells and this really excites me. It has taken a while, but I guess I am starting to make sense to the ladies that are at least open-minded on different methods of training. Because of this I have included 2 base drills below to help you ladies who are also hungry for more information on kettlebell training and fitness, but may be in the beginning stages of your kettlebell program.

To begin, the base movement or lift of the kettlebell is known as the double-arm swing. This particular exercise incorporates about 75 to 85% of your working muscles and will yield a huge result within the scope of your training program. Because of this you benefit from a huge calorie burn, tremendous cardiovascular conditioning, and a big love affair with this different way of training!

To perform the double-arm swing you will want to make sure that you stand with your feet about shoulder width apart. Perform a proper squat and pick up the bell. From here you will want to execute a movement known as the hip snap. This is done by you flexing and extending at your hips and knees back and forth in a continuos fluent motion. As you do this your arms should be straight and your shoulders should be retracted. Throughout this movement allow the kettlebell to swing back and forth between your legs creating an arc that brings the bell up to your chest level. For starters, attempt to complete 20 to 30 reps with a moderately heavy bell for each set. You will quickly see how training with kettlebells is a whole new world of fitness!

The next drill I want to talk about is a more intense version of the double-arm swing. This drill is called a full range double-arm swing and is performed just like the normal swing with the exception that you allow the bell to build enough momentum to elevate all the way up to above your head! This adds immediate intensity to the drill being performed. Take your women's fitness and kettlebell training to new heights. Give these drills a try and feel free to email me to let me know about your progress. Ladies, train hard and train 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.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebells For Women - A Way to Swing the Pounds Away!

Ladies, the kettlebell is your best friend. As a strength and conditioning professional I promise you that kettlebell training is one of the most efficient ways that you can train your body for optimal fitness and to speed up the entire fat-loss process! I want to explain to you one of the most basic lifts involved in kettlebell training that you can use on a regular basis to achieve a super-fit body.

Kettlebell swings, or more specifically double-arm kettlebell swings, are one of the most basic kettlebell lifts. For you women this is a tremendous lift that incorporates hundreds of your working muscles and up to about 80% of your body's total effort. You can use this lift frequently and learn many other lifts with the kettlebell by making slight variations in this one. Its a building process.

To perform the double-arm kettlebell swing simply set the bell between your feet. Squat down to pick it up. Keep your arms straight and allow the bell to hang at your groin. From here you will want to perform the hip snap motion in order to create momentum with your body to swing the bell in an arc back and forth from between your legs up to your chest level. In order to perform the hip snap you will want to flex and extend at both your hips and knees in a smooth continuous motion. Don't perform a full squat when doing the hip snap. Instead only flex in a quarter squat stance to generate the full motion from your hips.

If you want to swing those pounds away then start this drill by swinging up to about a hundred repetitions with a moderately heavy bell. You will quickly see how effective this device can be. Train hard ladies and enjoy.

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