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!

Movement Based Exercise - Put a Creative Spin on Your Fitness Program

I want to say that a key element in the very thing that I like to refer to as my "strength culture" concerns the application of utilizing body movements within an effective strength and conditioning program. True fitness can be obtained from the art of moving the body and having the individual learn how to control their own resistance or an applied load through a series of movements. Being creative is a requirement when trying to formulate a workout that is both effective and challenging.

A good example of adding this additional creative "spin" to a workout can be through something as simple as a squat. Most anyone can execute an ordinary free standing squat. Now to progress this specific exercise to something of a more challenging nature one can attempt to squat by adding an additional weight or load. Most people would think of doing something like a traditional barbell back squat. For me I would like to take a different and more "creative" route by including a kettlebell. You can perform a variation of the front squat by performing a kettlebell clean first and then squatting with the weight in hand. Now this is a fairly dynamic spin on the squat, but if I really wanted to add to the exercise I would perform a clean, then press the bell overhead, and then squat with the kettlebell above my head! This is truly a dynamic way to force more body control and overall stability.

Take the time to learn new movements! Learn to focus on being dynamic in your strength training and you will obtain huge results. Feel free to search more of my articles on the explanation of my "strength culture."

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 Fat-Burn - The Amazing 2-Part Fat-Burning Workout For Women!

Kettlebell training for women is a sure way to speed up a difficult fat-loss campaign. Ladies, if you want to burst through some serious workout plateaus and make big strides in your fitness program then you need to read and apply the following 2-part workout that I have included in this article to get you lean and mean!

Part 1: Duel Kettlebell Squats For Time: Ladies for this drill you will need the availability of a pair of kettlebells of equal weight and some sort of timer. Make sure the bells are about a moderate resistance for you. To start this drill simply place both bells right between your feet. Next, mentally prepare yourself. Once you are prepped then set your timer for 2 minutes and start it. Once the timer is started immediately squat down to pick up both kettlebells. Perform each and every squat with good form and each repetition you will want to pick the bells up and set them down. Continue this pace for the 2 minute time limit! You will quickly see how this is a serious fat-burning workout for all women serious about getting results. Once the 2 minute time limit is up immediately move on to part 2 of your workout.

Part 2: Kettlebell Push-Ups: For this drill you will simply need to place both bells on the ground with about your shoulder's width distance between the bells. Make sure the handles are turned into a mid-pronated position (handles should be parallel to each other and your body). Next, get into an upright push-up position with your hands on the bells. Stabilize your body in position while holding the bells. From here perform 10 to 20 form perfect push-ups on the kettlebells. One finished allow yourself only 2 minutes rest and repeat the whole workout 2 more times! Watch the fat disappear.

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!

Squat Technique - 2 Exercises to Help You Master Proper Squat Form!

The squat is a wonderful exercise that is great for developing leg strength, core stability, and overall fitness. If you are looking to either learn how to properly perform a squat or if you just want to improve your own technique then you need to give the following 2 drills a try. Remember that practice is the key, but you must practice with flawless technique!

1. Wall Squats with a Kettlebell: For this particular squat exercise you are going to need a wall and a kettlebell. Now normally when you think of wall squats you think of doing them with your back to the wall. However, for this particular drill we are going to perform it by facing the wall! The kettlebell's role here is to be used primarily as a marker. To begin, you want to be facing a wall with your feet about shoulder width distance apart.

The kettlebell should be right in the middle of your feet. Your feet should only be about 3 to 5 inches away from the wall. The next thing you want to do is to begin the descent of the squat. You must do so in a controlled manner or you will bump your knees or your head against the wall. Obviously this is what you will want to avoid doing. You will find that your back will be quick to tense up along your spine. This is normal and is the way for correct form squats. Its muscular tension. You want to progressively go lower and lower until you are able to touch the handle of the kettlebell and eventually even be able to pick it up. Don't frog your knees. Keep everything parallel.

2. Chair or Box Squats: For this drill you will need the use of either a chair or a box. You will want to align your feet right in front of the chair or box with your feet about shoulder width distance in length. From here it is simple. Make sure that you sit your rear back and bend at the hips and knees. Descend until your rear just touches the chair or box and then stand back up. You can eventually execute more challenging squats with this exercise by adding weight, using a lower box or chair, or by doing both. This is a sure way to improve and learn proper squat form.

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!