The Kettlebell Suitcase Deadlift - A Real Butt and Thigh Blaster!

If you want to develop a truly hard and fit body you have to incorporate whole-body movements in order to increase your level of perceived exertion. Any successful weight-loss and fat-loss campaign has to be structured and planned in order to make good sense! Progression should ALWAYS be a priority, because without progression how do you know if you are getting better. A simple way to implement this "whole body" idea is by implementing lifts and exercises that you can do on your own two feet. Besides, we function on our feet everyday, so why should we train any different?

A good example of a lift or exercise that you can implement for great development in your hips and glutes is the kettlebell suitcase deadlift. This is a highly effective lift that can be done anywhere. All you need is a single kettlebell. A pair of bells would be great, but are by no means necessary. To execute the lift simply stand with your feet shoulder width apart. Place the bell beside one of your feet (on the outside of your leg). From here simply perform a proper squat and reach down to pick up the kettlebell the way you would a suitcase. Make sure that you fight against the sensation to lean to the weighted side of your body if you are only using a single bell.

This particular strength training movement can also be performed with 2 bells. The lift is performed in the same exact way with 2 bells as it would be with one. The only difference is that doing it with 2 bells gives you more balance in the lift itself. No worries here though because what you don't have to worry so much in stability by performing the lift with 2 bells you make up for with intensity for the additional weight that is having to be lifted. Permit yourself time to learn this great technique for you to include into your own personal program. Remember that this kettlebell and strength training drill is much better to perform by you having to execute the lift on your own 2 feet!

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!

Taming the Deadlift - 2 Variations of the Deadlift to Give You a Powerful Back and Pulling Power!

To build a rock hard body and build up your tremendous pulling power you need to master the deadlift. The interesting thing is that there are many versions of this particular lift that you can practice in order to strengthen the combination of both your glutes and hamstrings as they work together in pulling the heavy load. Check out these 2 variations that you can learn to achieve optimal power.

1. The Suitcase Deadlift (Staggered Load): This particular deadlift is great at loading one side of the body while you fight to execute the lift. This particular variation of the deadlift can be executed with a kettlebell or by using a normal barbell that can be elevated to control the intensity. The lift is executed like a normal deadlift with the exception of the lift being done from the side of the body as opposed to the usual way with the weight being picked up from the front. You simply squat to pick up the desired weight on one side like you would a suitcase, hence the name.

2. Single Leg RDL (Another Staggered Load): This lift is spectacular in both isolating the glutes and hamstrings while promoting balance and core strength. Again, this particular lift can be executed a number of different ways, but to make it easy to understand I'll discuss the most simple. Begin by grabbing a set of dumbells. Now imagine how you would normally descend in a controlled fashion to execute a normal RDL (Romanian Deadlift). The only difference is that you descend down on one leg. The leg of choice stays on the ground and your hips must be as square as possible throughout the lift. The other leg should raise off of the ground straight behind you as you descend. Keep your body in a straight line. This is a tremendous lift for developing that excellent core strength and overall stability.

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!