Kettlebell Strength - Strength Endurance Training Movements!

Basically you have to know that there are different movements involved when doing different lifts. I have addressed the concept of slower tension related movements in one of my other articles so for this one I want to talk about strength endurance related movements. When talking about kettlebell training these movements are more for generating a high level of perceived exertion which in turn yields a high level of conditioning.

To start, when I talk about strength endurance related movements I am referring to lifts such as the commonly known double-arm swing, single-arm swing, and overhead snatch. These aren't all, but they are some of the more common related lifts. If you have ever executed these with the kettlebell then you understand that they produce tremendous cardiovascular conditioning and make weight-loss an easy task! These type of faster executed strength endurance lifts are great for alternating with the slower tension related lifts. By doing this you give your body overall balance and challenge it to keep adapting for optimal strength and fitness gains. The faster movements also stimulate the nervous system giving you sharper more forceful muscular response and contraction!

The key to lifting with kettlebells or any other form of strength training is to make sure that you are covering as many of the different types of movements as possible. This will ensure you a great deal of success in obtaining the highest level of your personal level of fitness. Be diverse in your training and utilize the kettlebells in every way you can!

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 Strength - Slow Movement & High Tension!

There are basically 2 types of movements involved when talking about strength training. There are movements that are slow, but very challenging and there are moves that are faster and more strength endurance related movements. For the purpose of this article I am going to address the slower challenging strength movements and how it applies to kettlebell training.

When working with kettlebells you immediately find out just how challenging the workout can be. It is a funny design and if you haven't handled it before the movements involved in lifting it can be very foreign to the beginner. This is why I want to explain how the certain slower challenging movements can benefit you when training with the iron bell. To start, you have probably heard me talk about lifts in my other articles such as the single-arm turkish getup or the overhead press and walk. With both of these drills you don't have to execute a bunch of repetitions in order for the lift to be effective.

Once again, these are slow tension movements not strength endurance movements. For example, if you are familiar with the single arm turkish getup then you know that it is one concentrated and controlled movement of the body that yields a high level of exertion for a single repetition! This high level of exertion is caused from you having to statically hold the kettlebell above your head throughout the entire attempt of you getting from the ground to your feet. This steady hold is what gets you a high level of muscular tension, therefore producing a high level of strength for your body. The beauty is that you are also getting the benefit of some significant cardiovascular conditioning with this movement even though it is a slower groove.

For you to gain total control of handling the unique design of the kettlebell you must practice the slower tension movements. This will produce a great bit of total-body strength for you to handle heavier loads. Practice flawlessly and practice often my friends!

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!

Is the Kettlebell Best For Strength Or Endurance?

Is the kettlebell best for training for strength or endurance? Well, if you ask me both of these characteristics have to go hand in hand in terms of developing optimal performance. No strongman can last without some level of strength/endurance characteristics and no elite endurance athlete can either. You certainly have to train along a spectrum to where you want to obtain more strength if you are a weightlifter and more endurance if you are a marathoner, but there has to be some measurable characteristic of each embedded into a well-designed strength/endurance program.

The point I am trying to make is that by training with the kettlebell you can achieve both elements of strength and endurance with proper implementation of this device! The kettlebell is very much a "hybrid" type of training that consist of you having the ability to achieve total-body strength and an impressive amount of cardiovascular fitness. For either predominant strength or conditioning you can drastically improve your performance and ability within the competition that you happen to be involved in. Improving stamina or strength, power or endurance, kettlebell training is a great choice for both! Take the time to invest in learning the techniques involved in training with this device and you will not be disappointed.

In order for you to be a great athlete there has to be as much consistency of both strength and conditioning oriented lifts within your program to achieve an optimal state of athletic performance. Of course, depending on your athletic or competitive event you may favor one end of the spectrum over the other, but both elements should be present!

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 the Teenage Youth Athlete!

Whether you are a youth athlete reading this or you are the parent of a youth teenage athlete you need to consider kettlebells. I have spent a lot of time training athletes at all levels of play from youth all the way to the pros. I notice that starting a strength and conditioning program with youngsters all has to do with technique. I am always sure to teach good habits early with the young athletes because they are still growing and laying the foundation for their athletic careers.

I have found that kettlebells are a great device to help the young athlete to develop great core strength and total body control in order to transition them into the all out strength programs they will face throughout high school, college, and beyond. Now having said this I'm not saying that kettlebells are good for athletes at the youth age only. As a matter of fact, they should be included as a major portion of all strength and conditioning programs at all levels in my professional opinion.

The bottom line is that if you are going to include this ancient device into your program or your child's program make sure that they are getting sound training and competent advice. It is a free-weight and should be respected! To make it easier for you I have many more free accessible articles available to you with tons of additional information on kettlebells.

Please consider training with this awesome tool. You will not be disappointed in the results you will see from using this gruesome iron tool!

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 Force - The Strength and Conditioning Professional's Best Friend!

I have been a certified strength and conditioning specialist (CSCS) for many years and have trained athletes in all types of sports. I have to say that I wished that I had been introduced to kettlebells the day I started my career. However, the good news is that this ancient device has been a best friend of mine and has pushed my clients, family, friends, and myself to all new levels of strength and fitness that I never thought possible. If you are a strength professional read on to learn how this device will make your life a whole lot easier.

To start, I can say that over the many years of my career I have trained people in powerlifting, olympic lifting, and designed athletic performance programs for an array of sports teams. The kettlebell has made this job of mine much easier since I have included it into my primary method of training. I think that you can agree that the objective to develop total athleticism today involves building the athlete to be bigger, faster, and stronger.

The beauty of the kettlebell is that the method of training with it can involve both big power building movements, as well as, obtaining overall tremendous conditioning. Kettlebell training is certainly a "hybrid" type of exercise that can combine all the movements and produce all the benefits that are necessary for optimal athletic performance. If you are a strength coach or strength professional then trust me you don't need your job to be anymore difficult than it already is.

If you are for making your job easier then you need to take the time to get familiar with the dynamic form of training that is involved with kettlebells. As a strength and conditioning professional it should be part of your duty in the first place. I'll even make it easy for you by letting you know that you can access all of my articles for free so you have all the information you will need on training with the ancient device. 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!

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 Fitness - 2 Exercises For You to Implement For Excellent Fitness!

I would like to say that if you have the availability of a couple of kettlebells and you enjoy training with this ancient device then this is a great couple of drills for you to implement into your program. To promote weight-loss, fat-loss, and superior cardiovascular conditioning you have to increase your level of perceived exertion. The kettlebell is one of the best tools for doing just that! Read and enjoy.

1. Swing/Deadlift Combo: This drill actually consist of a couple of different exercises that utilize a couple of kettlebells. To start this drill you will want a couple of bells of moderate and equal weight. Start by setting the kettlebells between your feet. From here you will just simply want to execute a series of swings with both kettlebells (one in each hand). For the purpose of this article shoot for 20 swings. Immediately after the swings place the bells back on the ground between your feet and execute 20 deadlifts (or squats) by picking the bells up off of the ground and locking your hips and knees out, and then placing them back on the ground.

2. Clean, Squat, and Press: This lift is pretty well described in the name. Simply begin by placing the bells between your feet. Squat down and grab both bells and perform a duel clean. The bells should be resting at your chest. From here simply keep the bells in front and perform a squat. Once you lock out a full squat then press both bells above the head. After all three movements place the bells on the ground between your feet and repeat the process. This is tremendous for building your core strength and getting you total cardiovascular conditioning!

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!

A Kettlebell Grip is a Powerful One - 2 Exercises to Get an Iron Grip!

If you have worked with the kettlebells then you understand exactly where I am coming from when I talk about grip exhaustion. I don't even know if that phrase exist. Anyway, the bell will give you an iron grip quicker than just about anything out there. A quick way to find out is to practice with this device on a regular basis. If you were wondering what it takes for those strongmen to rip phone books in half and bend nails, then you have found the ingredient right here in the kettlebell. Check out these following 2 drills that you can include into your personal strength culture!

1. Dual Kettlebell Farmer's Walk: This is one of those tough looking drills that you have seen strongmen perform on ESPN. They generally use anvils, but the bell will work just fine for you. This is a wonderful strength and conditioning exercise that you can perform right in your front or back yard. To start, just find a flat open area. Stand at one end of the walking area and squat to pick up your kettlebells in each hand. A relatively strong guy can start with a 28kg (61.6 lbs) kettlebell in each hand. A relatively strong woman can start with a 16kg (35.2 lbs) kettlebell in each hand. From here you just simply want to walk for a designated distance of about 25 yards one way. Repeat this two or three times and you will be ripping phone books in no time!

2. Dual Kettlebell Swings: So you are probably familiar with the double-arm kettlebell swing by now. With the double-arm kettlebell swing you are using both arms to swing a single bell back and forth between your legs. Now we are going to step it up by executing dual kettlebell swings. With this particular drill you will be performing swings with a kettlebell in each hand. To begin, you will make sure that your technique is sound and that you are using bells of equal weight to swing in each hand. You will quickly find that the swings are much more intense this way from a conditioning standpoint as well. You must fight hard to keep a good hooking type grip in order to prevent the bells from flying out of your hands and through your living room wall. Note, its always a good idea to do these outdoors and in the grass.

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 Safety

To train with kettlebells means that you will pound your body into shape from every core strengthening swing you execute! However, if you are not careful you can destroy a lot of property and injure yourself or someone else. The key to training with kettlebells is to just use common sense. Check out the following safety tips you can implement to ensure your safety.

I would recommend training outdoors with kettlebells on an open grassy area if possible. This is the best environment for kettlebell training because if you lose control of the weight you can simply let it go without worry of hurting anyone or anything. Anytime you begin dynamic movements such as swings and overhead snatches make sure no one walks in front of the arc of your swing. People don't generally use common sense and they will walk in front of you, trust me its happened to me. A kettlebell man or woman has to use common sense for everyone else. This is part of what separates you and your training from everyone else and their training! This awesome tool of fat-loss and hard body development is very effective in helping you to develop the body you have always wanted, but it must be respected.

Make sure that you are always aware of your surroundings when starting your kettlebell training program. If you are helping someone else to get started then you need to also take the time to make sure they are aware of their kettlebell responsibilities.

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 Swimmer's Secret to Success - 2 Kettlebell Drills That Would Even Impress Aquaman!

As a strength and conditioning specialist it is obvious that swimmers need a significant amount of strength and endurance. As a swimmer one must have a powerful core, strong shoulders, explosive hips, and lats that can pull hard enough to create one serious wake in the pool! I don't know if Aquaman had a land-based program, but if he did I bet it was with kettlebells! Read on and apply the following 2 drills to your current program and I guarantee you will improve your time in the water.

1. The Double-Arm Swing: This is the base lift of the kettlebell. You will need a flat open space to execute this particular drill. To start, you will want to perform a squat to pick the bell up from between your legs. Your feet should be about shoulder width distance apart in length. From here you should be standing erect with the bell hanging at your waist with your arms straight. Next, you must perform the "hip snap" motion. This involves you basically performing a quarter squat movement double flexing and extending at the hips and knees. This "back and forth" hip snap motion is the key to allowing the kettlebell to build momentum into a swinging motion from between your legs and progressing up to your chest level. Make sure that you keep your arms straight, shoulders back, and head up. Perform a couple of hundred of these with a moderately heavy weight and you will quickly see how this will help your water skills!

2. The Single-Arm Swing: Just like the double-arm swing you will want to execute the single-arm swing in the same exact way with one obvious difference. You will be executing this drill with only a single arm adding even more intensity to the exercise. To start, you can perform the double-arm swing and simply let go with one arm leaving you lifting the bell with only a single arm. You will want to make sure that you are gripping the kettlebell with your "palm" and not your "fingers." This is called a hooking grip. You will also want to make sure that you allow your hand to rotate "thumbs down" at the bottom of the swing between your legs and rotate back to a "palms down" position at the top of the swing. This is great strength training for swimmers and will also yield a high level of cardiovascular and core strength to help you dominate in the pool. Like I said this would even impress Aquaman!

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!

Athletic Fitness - 3 Ways to Construct an Athletically Fit and Functional Body!

I had a friend the other day that was just starting back into working out and he asked me "what is the best thing for me to do to get back into shape?" He is an ex-athlete like myself and I asked him if he remembered how hard his workouts were in college. He, of course, said yes and I proceeded to tell him that he needs to start training like an athlete again. Why, he asked? I followed up by asking him at what point in his life was he in the greatest shape and he replied "when I was doing preseason workouts for football in college." I rest my case. Most of the time people don't want to revert to doing what they used to because they have forgotten how, they are lazy, or maybe they have never had an effective training regimen in their life.

Step 1: The first step in building the ultimate Greek-god or goddess-like body is to implement Olympic Lifting into your strength training program. The three main lifts that people are familiar with in Olympic lifting are the snatch, clean, and jerk. All three lifts are incredible in developing explosive power, strength, and animal-like resiliency. By including these lifts and variations of them into your strength program you will find that you will get a much quicker workout because of the intensity of the lifts. Also, these lifts can be structured into your workouts as a primary lift which can be readily combined with the remaining lift and workout strategies I will explain in Steps 2 and 3.

Step 2: The second step in your journey for elite fitness status involves the inclusion of Kettlebells. Yes, kettlebells are a tremendous way to supplement your Olympic Lifts that you might execute with barbells and bumper plates, but with kettlebells, certain Olympic lifts can be executed as well. Because of its shape and size many different lifts with different objectives can be executed readily with the bell. This allows you to bypass a normal training obstacle that occurs frequently with other free weights like having to slow down to change around weights, racking plates, and having to move to a different area for another lift. In other words, there is no interruption of your workout, therefore your intensity level stays in HIGH GEAR! The bell can be used for heavy explosive type lifts, conditioning-oriented lifts, and slower lifts that create tremendous muscular tension! All are effective for constructing your body and getting to Greek-god status.

Step 3: The third step in getting ridiculously quick results in your program is making sure to add in Plyometrics. Plyometrics involve completing intense quick explosive movements that stretch and shorten the muscles rapidly. They stimulate the nervous system causing the muscles to react quicker so athletic movements like sprinting, jumping, and agility can be effectively executed. This is also a great way to gain tremendous conditioning and to reduce the risk of injury by stressing the body in this manner.

Remember that none of these three steps should be included into your program unless you are 100% confident in your technique. Don't be a knucklehead and do something that would injure you and put you out of commission. However, you should take the time to study, research, and flawlessly practice these steps. Once you do your INSANE BODY CONSTRUCTION PROJECT will be completed way before anyone else's deadline!

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 Questions Answered - I Have Answered Some Questions Posed to Me Concerning the Iron Gym!

I have included a question and answer format to a few questions that people have brought to me about training with kettlebells. I have been wanting to share my responses with you to these questions because they seem to be fairly common and repetitive in nature.

1. Question: What is that?

Answer: That is a kettlebell. A kettlebell is basically an iron cannonball with a handle attached to it. Its historical roots are embedded in Russia and it is an exceptional strength and conditioning device! It is very versatile and can be used to train every muscle in your body. The benefits and gains from using this tool are mind-blowing.

2. Question: What can you do with it?

Answer: What can you not do with it? This device can be used to mimic pretty much any exercise or movement that you can conjure up between the four walls of a fully stocked weight-room. It is so dynamic that you can use it for both a strength and a conditioning device. It is a learned skill and takes a great deal of mental and physical training to tame. It is great for athletic performance, fat-loss, weight-loss, strength, and conditioning.

3. Question: Should I only train with kettlebells and nothing else?

Answer: No, as great of a fitness device as the kettlebell is for your kettlebell fitness program it is always wiser and much more beneficial to keep variety in your training program. Variety always keeps your body adapting and changing to the undo stress that you put on it. A great percentage of this can be accomplished with the bell, but you should always embrace change when it comes to your fitness and strength 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!

What I Really Like About The Iron Bell!

I have been asked on a frequent basis, so Brandon what do you really like about the kettlebell? What about it is any different from engaging in any of these other methods of training such as P90 X, EDT, or the new popular supsension training? Well the truth is that the kettlebell can be used with some of these methods mentioned and even integrated into the scope of these other styles.

I think people often get "caught up" in thinking that you should attempt one type of training and stay with that style and that style only. This is not a real effective mindset to have in terms of developing a sound strength and conditioning program. You see I like to think of all of these methods of training the way I would think of a tool in a toolbox. Imagine a toolbox full of many tools. All are useful, but not all are very versatile. This is how I think of the kettlebell. The iron bell is a tool in the tool box, but it just happens to be one of the most versatile tools in the box. Also by engaging in some of these other styles of training you can get into great shape. The bell will also get you into great shape. The one thing that rings true though is that by engaging in something like kettlebell training and then attempting to do a dynamic style such as the suspension training you will be able to adapt relatively well. You see by practicing with the bell you can get better at doing the suspension training, but by practicing just with the suspension training it won't make you better at handling the kettlebell. This is the distinction.

Don't misconstrue what I am saying. The suspension training is great, but I am just merely making the point about what I like the most about kettlebell training. Many of you have been asking so I felt compelled to put my professional opinion out there. Remember that people can train hard, but only the best train smart! Training smart is kettlebell training and kettlebell training is training smart. Commit that to memory.

Kettlebell Power - 2 Methods to Develop Strong Explosive Muscles With Kettlebells!

To begin, I want to make it clear that kettlebells aren't just used for endurance training. Let the truth be known that kettlebells are an awesome tool for building up one's endurance, but you can also obtain some great strength from the use of kettlebells as well. Check out the following 2 methods that you can apply in gaining strength in the handling and manipulation of kettlebells, and how they can also be a great supplemental tool for your strength program.

1. Getting Stronger Lifting Bells: Well one way to get better at building strength, and specifically building strength by handling kettlebells, is to get used to working out with heavier bells. You can progress and document your strength results with kettlebells just like you would with any other lift like bench-press, squats, and cleans. The key is to allow your body to adapt to the heavier load by steadily increasing the weight of the bell to get better at executing the same lift. For instance, if you are doing the overhead snatch then keep the reps low and consistent and steadily go heavier every set with another bell at the same rep count. Eventually you can further challenge yourself by adjusting the weight and reps to do more.

2. The Supplement For Strength And Explosiveness: Strength and explosiveness can be obtained from kettlebells from the first concept that I mentioned, but they can also be great at assisting you to get better with other lifts as well. For example, a lot of strength and conditioning programs use a lot of auxiliary lifts that include the use of smaller muscle groups to transition between the bigger lifts. These could include movements like bent-over rows, bicep curls, and leg extensions. One way to get more bang out of your strength and fitness program is to scrap the smaller auxiliary lifts and substitute them with something like the kettlebell swing or windmills. You will quickly find that gaining more muscular power and strength is easily brought on by the gruesome bell in this fashion!

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 Strength - 2 Lifts to Execute With Kettlebells For Great Overall Body Strength!

If you want to improve your flexibility, strength, power, and fitness then you will have to include the following 2 lifts into your kettlebell strength training program. Permit yourself a minute to read and study the following 2 lifts.

1. Clean, Squat, and Press: This particular lift is wonderful because you are implementing both the push and pull movements in the lift. To begin, you place the bell between your feet. Make sure your feet are slightly wider than shoulder width distance. Execute a squat and grab the bell with your hand (Note: for this particular exercise we are doing a single bell lift). Next perform a clean movement bringing the bell to rest at your chest level. Your arm with the bell should be at rest just outside your midline and against your torso. From here execute another squat. Upon ascending in the squat press the bell above your head. Properly lower the bell to the floor and repeat for subsequent reps. Note, the intensity of this exercise can be adjusted by adding another bell and doing 2 kettlebells or by increasing the weight.

2. Single-Arm Overhead Squat: Now this is one intense drill that you can perform to really work on building superior core strength, balance, and overall stability. Here you want to start the same way as the clean, squat, and press drill. Execute a squat to grab the bell to clean to your chest. Next, press the bell overhead. Now the next part is important. Make sure that your shoulder is locked into the socket and that you keep your elbow locked in place. This locking allows you to support a heavier load for the movement. From here you want to squat keeping the bell overhead the entire time. This drill is great for developing amazing shoulder stability, core strength, and overall fitness. This should be practiced regularly in your kettlebell training 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!

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!

The Kettlebell - It's Not Just the Bomb, It's the Nuclear Bomb of Fitness!

If you want to learn about the Nuclear Bomb of fitness then you have arrived at the right place! Kettlebells are the closest thing to "Nuclear" in terms of fitness that I know about. If you really want a piece of equipment that is practical, a money saving investment, doesn't take up an entire floor of your house, and can help you to achieve some seriously over the top results then the kettlebell is what you need. It isn't what you want, it is what you need!

There is no better tool in terms of developing overall significant results in strength and conditioning. Even purchasing a single kettlebell you have in essence purchased an entire gym! Thats right, a single kettlebell can train your body as well, if not better, than an entire gym. The nuclear bomb of fitness is bigger and better than any other piece of fitness equipment on the market because of its versatility. The only requirement from you is that you take the time to properly learn the technique that is involved with taming this iron tool of fat destruction.

The type of training involved with the kettlebell is very true to human function. When taming this ancient device you learn how to properly apply strength to movement. The element of "movement" is exactly what the human body is designed to do. Put two and two together. Movement when combined with the resistance of the iron bell you develop superior fitness! It is not hard to see why the kettlebell is the "Nuclear Bomb" of fitness.

I will even make it easy for you to learn as much as possible about how you can arm your strength and fitness program with the nuclear bomb. All you have to do is access the rest of my articles absolutely free! Train hard and give it a try!

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 Strength - You Better Pay Attention to Form Before Jumping Up in Weight!

If you are part of the kettlebell community then you understand the significance of what I mean when I talk about jumping up to the next level of kettlebell. The reason is that true Russian bells jump in 8.8 lb increments. So if you are used to doing certain lifts with your bell and want to make the next jump then your technique better be sound.

Kettlebell training is a whole different world of strength training than most people are used to when they first start it. Strength is certainly tested and it is a badge of honor among kettlebell enthusiast to test themselves by lifting heavier bells. However, the jump to a heavier kettlebell is not only a test of strength, but it is a test of one's skill. Your technique must be flawless for each and every increase. Jumping from 20kg (44 lbs.) to a 24kg (53 lbs.) is much more demanding than you might think. If you don't believe me then when you make the jump simply attempt to execute the same number of swings, snatches, or turkish get-ups with the new bell and you'll quickly see what I am talking about! Because kettlebell lifting is much more of a technique oriented style of training you develop a greater amount of total body muscular control. This is certainly amplified when you do make a jump or even a significant leap in poundage to a heavier bell.

To be a real kettlebell enthusiast you must be a focused individual. Make sure your technique is sound and solid. Before you know it you'll be literally throwing around some real weight!

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 Performance - 2 Drills That Combine the Bell and Serious Athletic Performance!

For this article I am including 2 great drills that you can implement in order to achieve mind-blowing conditioning and a level of strength training that you didn't even realize you could obtain without the use of a weight room. Read and apply my friend!

1. Kettlebell Full Range Swings: For this drill you will simply execute the double-arm kettlebell swing in a full range of motion all the way above your head. This drill is an exceptional exercise in order to help you develop superior athletic performance and the fitness to match! To execute the drill make sure that you start by performing the proper hip snap motion to create momentum for the kettlebell to swing back and forth between your legs. As the arc of the bell builds momentum allow it to progress on up until it is above your head. For an intense bout try to execute 30 to 40 of these with a moderately heavy bell.

2. Cone Acceleration and Deceleration Drills: For this drill you will simply need a flat open space and a set of about 10 cones to perform. To start, line the cones up in a straight line allowing for about a foot of space between them. From here you will want to stand at one end of the line of cones. For the sake of this article lets say you are on the end with the line of cones extending to your left. Take about 3 strides back from the cone you are facing on the end of the line. To execute this drill it all is about acceleration and deceleration. Start by sprinting directly to the cone in front of you as quickly as you can.

Once you reach the cone stop by decelerating as fast as possible and lunge down to touch the cone. Once you have done this then immediately backpedal 3 strides and accelerate to the second cone to the left. From here keep executing the sprinting and stopping while progressing all the way down the line of cones to the other side. Once you reach the other side then come back! As you continue this drill over time you will quickly see how much your athletic fitness will improve.

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 - The Jekyll and Hyde of Fitness!

I want to talk about an ancient formula for strength, fitness, and total-body transformation that can change who you are completely. This ancient formula of strength starts with an ancient tool that seems like something of an evil nature when you are trying to endure the torture of it. This ancient device that I am talking about is the kettlebell.

If you have never flirted with a workout formula like that of kettlebell training then you are certainly missing out on a transformation that is similar to a total change and difference like that of Dr. Jekyll and Mr. Hyde! Now you are probably wondering, what do you mean Brandon? Well, picture your current strength and exercise program the way it is now. Now I want you to imagine being able to do things that you never thought possible before! This change from where you are is what I like to compare to the Dr. Jekyll phase.

From here if you take in and consume the evil workout of the kettlebell then you will quickly transform your mind, body, and total physical makeup as drastically as Dr. Jekyll transforms to Mr. Hyde. No worries, I'm not saying your going to turn evil, but the physical torture and total-body workout with the kettlebell can certainly feel like one evil experience. The beauty though is that there is no ugliness or disappointing side effect. The only symptoms from this formula is total addiction with total satisfaction!

Take your cardiovascular fitness and strength program somewhere different. Get in touch with your Mr. Hyde and train with kettlebells!

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!