Combination Lifts - 2 Spectacular Lifts Combining Multiple Movements to Achieve Big Strength Gains!

I have had many years of experience and education when it comes to training the human body. The one thing that I have to remind people of is that our bodies are basically nature's best built machine. This machine that we refer to as our body is very complex, but I can say that mechanically it is made up of nothing more than a series of levers and pulleys that create the amazing feat we like to refer to as movement! My whole approach in obtaining optimal strength and fitness is to incorporate this movement into a form of resistance training to achieve supreme fitness and strength. Allow yourself a minute to learn and incorporate the following 2 lifts into your personal program.

1. The Kettlebell Squat and Press: This is a really good combination lift for one to perform to work on core strength, stability, leg strength, and upper-body strength. For this particular lift I am referring to using a single kettlebell. This lift involves a lot of movement which further adds to the conditioning component of the exercise. To start, you will want to clean the bell to your chest. From here simply execute a form squat maintaining good balance and not compromising your form with the bell being loaded at the front of your body. Essentially you are performing a front squat with the bell. From here finish the squat and once your body is extended then press the bell and lock it out straight overhead! I would recommend starting with a moderately heavy bell relative to your strength. Execute 6 to 8 on each side.

2. Dumbbell Squat Curls: This particular exercise is a very intense movement and is quick to wear one out when it is performed. All you need is a set of moderately heavy dumbbells relative to your strength. I am a professional and I personally use a pair of 50 lb dumbbells. To begin, stand with your feet slightly wider than shoulder width apart. You should be holding the dumbbells in your hands and by your sides. From here you will want to execute a good deep squat. As you descend in the squat you will want to simultaneously curl the dumbbells bringing the ends of the bells together in front of you at the bottom of the squat. From here as you ascend to lock out back at a standing position return the dumbbells back to your sides in a controlled fashion. Attempt to execute 6 to 8 in a single set.

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!

Mega Fitness With Kettlebells!

If you are looking for a way to get on the fast track to achieving big time results then stop wasting time and start taking action right here. If you implement the following 2 kettlebell drills into your personal program you will quickly achieve a superior level of both fitness and strength!

1. Kettlebell Squat Jump Cycles: For this particular drill you will need a pair of kettlebells of light to moderate resistance. Make sure that you start on flat ground. Start the drill by standing with your feet about shoulder width distance apart. Hold a kettlebell in each hand at your sides. Next perform a series of continuous squats. Perform 5 repetitions of squats in continuous motion and then on the sixth one cycle into immediately doing a series of squat jumps for 5 repetitions. Once you complete the 5 jumps immediately cycle back to doing 5 squats again. Keep transitioning back and forth between these movements until you complete 30 repetitions! You will achieve a high level of both cardiovascular fitness and muscular endurance.

2. Dual Kettlebell Clean And Squats: For this drill you will need a pair of relatively heavy kettlebells of equal weight. Start by setting the bells on the ground between your feet. Make sure that your feet are slightly wider than shoulder width apart. Squat down and clean the bells to your chest. Perform deep squats for a series of 5 repetitions. Once you reach the 5th rep simply set the bells back on the ground and immediately clean them to your chest to do 5 more deep front loaded squats! Repeat this 3 times and watch your body achieve a mega level of fitness. Give it a try and train hard.

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!

Squats - 2 Types of Squats That Will Improve Your Range of Motion!

Too many times I have witnessed guys in the gym or working out on the squat rack and only going low enough in the squat to qualify as a partial range of motion. This is a very common thing in most people due in part to a lack of flexibility and mobility. The truth is that as we get older we have to really practice to hold on to our range of motion and flexibility. One of the most common lifts that require this kind of attention is squats. I have included 2 types of squats here that you can use to help you work on increasing and maintaining your range of motion!

1. Duel Kettlebell Front Squats: This particular exercise is great for increasing squat range of motion. To begin, all you will need for this drill is a couple of moderately heavy kettlebells of equal weight. Set the bells on the ground and clean them to your chest. Make sure that your feet are about shoulder width distance apart or slightly wider. From here simply make sure that you keep the bells racked in front of your body throughout the entire squat motion. Don't let the weight pull you forward. As you descend in the squat try to touch your elbows to the insides of your knees at the bottom of the motion. Once you do this then simply ascend to come back to a standing position.

2. Dumbell Squat Curls: For this drill all you will need is a couple of moderately heavy dumbells of equal weight. Once again, stand at a start the way you did with the kettlebell squats. Hold the dumbells down by your sides. For this drill as you squat simply curl the dumbells in front of you simultaneously as you descend in the movement. As you stand back up simply allow the bells to come back by your side. You will find that as you squat down and curl the weight that your hips and butt will naturally force or push back into a deeper more productive squat. As you do this exercise with heavier dumbells and don't comprimise your form you will notice your hips getting lower and lower with every squat. This is a great way to improve your deep squats!

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!