Kettlebell Training - 3 Good Surfaces You Can Lift the Iron Ball On!

If you are looking to train with kettlebells then you need to use good judgement. A TRUE kettlebell is made of straight cast-iron. If you are going to workout with one of these iron balls then you need to be smart as to where you should train. Take your workouts to new heights, but make sure you are smart about how you do it.

To start, if you are going to be executing base lifts with kettlebells such as swings and snatches then you need to know that there should be a surface and environment that is ideal for training in this fashion. Obviously if you are a part of a gym that is equipped and has flooring that is reinforced for dropping weights then this would qualify as a good surface to train on with kettlebells. The object in most cases is to not drop the kettlebell, however sometimes accidents happen. When they do you want to be smart about not damaging property or getting injured in the process.

The second best surface that I want to mention is in the grass in your front or back yard. This is a good option because the ground is soft and will easily thud and absorb the blast of the kettlebell. Kettlebell training and fitness is great, but you should always be aware of your surroundings. Your yard is also good because you can control who is around you when training with the iron bell.

The third and final surface that I want to recommend that is great for kettlebell training is in the sand. Whether you are at the beach or you want to really get some productive use out of your kid's sand box then this is perfect. The sand will definitely thud the weight of the bell and give you a great workout by you constantly having to get a good foothold in the loose texture of the ground. Utilize this environment if it is available for you. Train hard, but 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 For Women - A Single Combination Lift That Women Can Perform to Get Super-Fit!

Ladies, if you are looking to step up your fitness regimen and achieve some REAL results then you are going to like your experience with the kettlebell. The cool thing about training with kettlebells is that it is a tool that will forge your body into looking great, but you will also increase your ability of being more functional and athletic at the same time! Check out this single combination lift that I have included to help you with both of these elements.

All you will need for this lift is the availability of a single kettlebell. Gauge your intensity based on your experience of training. Even if you are very experienced with kettlebells a heavy bell is not necessary in order to be effective with this particular lift. The lift you are going to perform is the single-arm clean, squat, press, and swing combination. You are basically performing four lifts all at once. To start, set the bell between your feet. Properly perform a clean bringing the bell to your chest. Next, squat with good form. At the top of the squat, press the bell overhead locking out your elbow and locking your shoulder into place. Bring the bell back down to your chest and simply lower the kettlebell to your groin setting yourself up for executing a series of single-arm swings. Immediately start your single-arm swings and execute 20 repetitions. All of this is done without putting the bell down and with the same arm. Once you finish simply place the bell between your feet and repeat the same thing with the other arm.

Women's fitness has been taken to a new level with this particular drill! Remember to keep your technique sound and keep practicing. 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!

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. 

Kettlebells For Hikers - A Great Way For the Avid Hiker to Include the Bell in Their Trek

If you want to step up your hiking ability to the point that you will eventually be able to complete walking through the Appalachian Trail then all you need are 4 things. Get yourself a watch (or timer), a sturdy and durable backpack, and 2 8kg kettlebells (17.6lbs each). Now all you need is a formidable hiking trail. Ok, maybe with the trail its technically 5 things.

To begin, simply find a hiking trail that has some steep terrain, but not so rough. Make sure there are hills, because this will intensify your trek. Next, stick the bells inside of your backpack and take off for your walk. Try to walk at a steady pace more so than your usual trekking pace. Now you want to use your watch or timer to notify you of specific intervals. You can set the timer to go off at the desired time because when it does you are going to stop and drop the backpack and take out the kettlebells to execute a kettlebell lift. It doesn't matter what lift you do, just choose a random lift at the end of every timed interval. Just make sure that the ground is somewhat level enough to perform the desired lift of choice when its time. The point of this training is to add stress to your journey by including the extra weight of the bells for you to haul around. Its also a great way to make you much more resilient as a hiker for those future adventures!

Give this a try and both your hiking and kettlbell training will transform completely!

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 Snatch - 2 Huge Benefits of This Superior Lift!

You have probably realized by now that the kettlebell is about 95% of my client and personal strength program. It is a device that is superior to the rest in terms of overall strength, human performance, and lean muscle development.

To start, you are probably familiar with the kettlebell swing. The double-arm swing is challenging and the single-arm is even more challenging. Here I want to talk about the overhead snatch. You know that the snatch is an olympic lift and its singular form is similar, but varied when executed with the bell. For the purpose of this article I will be addressing the overall benefits of the single-arm overhead snatch with the bell.

First of all, when participating in a high intensity snatch it is a tremendous lift that can be utilized for explosive vertical power. Generating enough force to execute this overhead lift with a heavy bell not only adds tremendous shoulder stability, but incorporates many muscles of the core and hips to generate amazing vertical force. This is beneficial because it stimulates the nervous system to allow muscles to contract more forcefully. This immediately builds total-body power and resiliency! It hardens and toughens the body to withstand outside forces such as being able to take a hit and reducing the risk of injury.

Secondly, if you think that the double and single-arm swings are intense wait until you attempt this monster lift. Again you can engage in heavier bells to develop total power or a slightly lighter bell to build amazing conditioning. You see here the benefit of shoulder stability is still huge, but even by executing this lift with a lighter bell you will still generate cardiovascular conditioning that is unlike anything that you have ever experienced. The overall benefit is a win-win situation whether you are a regular Joe or a super athlete!

If you ask me, anyone that includes the kettlebell into their strength program isn't such an "average Joe!" Execute the overhead snatch frequently and flawlessly! Instantly engage in HARD BODY CONSTRUCTION!

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!

Kettlebells - The Frankenstein of Fitness, Bringing Your Dead Workouts to Life!

I like to refer to the kettlebell as the "Frankenstein of Fitness" because it will bring your dead workouts to life! You are probably wondering what is a kettlebell? Well, a kettlebell is a strength training device that resembles a cannonball with a handle attached to it. It originated in Russia and has been around for centuries. This is my fitness tool of choice when it comes to down right hard-body results. The good news is that now they are becoming more popular here in the U.S. and I am here to say that it is a tool that will transform your workouts and your body forever.

To begin, the kettlebell is a very dynamic and different way to train your body. There are many different types of lifts that can be executed with the kettlebell to strengthen the body as a whole. When working out with this tool you can pretty much throw the isolated or single-joint movements out the window. For me this is why this gruesome fat destroying weapon is so effective in building total-body strength and fitness. It can be utilized to integrate push and pull type movements which are the basis of human function.

For the sake of time I want to discuss two basic lifts that cover the push and pull dynamic. I'll start with the big pull movement. The first of these is the double-arm swing. This is a movement that basically involves picking the bell up from the floor from between your legs. After you pick up the bell your feet should be about slightly wider than shoulder width with complete extension of your knees and hips. The bell should be hanging in front of you slightly below your hips and in front of your groin area. From this point you want to sit your hips back with about a quarter-squat and have a slight bend of the knees. At this stage you should have a slight bend of both the knees and hips. In a continuous back and forth movement you want to extend the knees and hips allowing the kettlebell to build momentum as it swings back and forth between your legs. Make sure you are continuing to flex and extend the knees and hips to build the swinging momentum of the bell. When finished you want to utilize a proper squat to lower the kettlebell back to the ground between your feet from where you started.

The second lift I want to discuss involves a push exercise of the kettlebell. The lift to which I am going refer is the overhead static press and walk. To begin this exercise you must first execute a proper clean lift to get the bell from the floor to chest level. The "Clean" is a term that weightlifters use that means to lift the weight from the floor to chest level in one single "Clean" movement. This is done by starting with the bell on the floor in the same manner as the swing lift. You must then execute a proper squat and grab the bell using one arm. From the floor then lift the kettlebell simultaneously pulling it up and corkscrewing your arm to allow the bell to come to a rest on the outside of your forearm. From this standing position with your arm and kettlebell resting in front and against your body then press the bell overhead. Once you lock your shoulder and elbow into place with the bell straight overhead then simply walk on a flat surface at a desired distance. When you are done then follow the steps in reverse from lifting the bell to putting it safely back on the floor. From here just switch arms and repeat the lift.

To put it mildly your workouts have been dead until now! Learn how to utilize the power of this tool of muscle construction to kickstart your workouts. Remember that the kettlebell is a different way to train and you shouldn't try anything unless you are confident in your technique. From here watch your results explode from the intense kettlebell!

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!