Beyond Crunches - The Absolute Best Way to Get a Six Pack!

In order to burn fat and get a six pack you have to train whole body movements that get your heart rate jumping through the roof. The absolute best way to go about doing this is by swinging the ancient kettlebell! Thats right, I said kettlebell training is the key to your six pack abs success.

The most basic lift that you can execute with the kettlebell is the double arm swing and it incorporates hundreds of muscles at one time causing your heart rate to go through the roof and chiseling your muscle down to something that resembles being cut out of stone. To truly get a six pack or totally ripped body you must get your metabolism going. Setting your body into fat burning mode is the ONLY way to get six pack abs.

All the crunches in the world will only train the abdominal wall by itself. Remember that there are several hundred muscles in and around the trunk (core) of your body that need to be strengthened. Kettlebell training finishes second to nothing in doing just that for you. By swinging the iron cannonball from between your legs up to chest level the natural design of the bell allows all of those large muscle groups to fire, as well as, stimulating the small stabilizers from your head to toe as well. Not only will you get the ripped abs and body you desire, but you will quickly learn that kettlebell training will give you super human strength to back it up!

Even if the kettlebell swing is the only six pack abdominal exercise you do you are better off than just doing crunches alone. So what are you waiting for? Get started losing your belly fat and getting six pack abs today! Remember to train hard, but train smart my friend.

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!

Baseball Strength - The 2 Best Exercises For Baseball Players to Build Game Record Strength!

In order to be a good baseball player you have got to be a good athlete! Athleticism is built by having a smart strength and conditioning program in place in order for you to be competitive. I have included 2 tremendous strength training exercises here to significantly improve your baseball playing skills!

1. The Double Arm Kettlebell Swing: The smart strength training workout for baseball involves a kettlebell. The double arm kettlebell swing is the base strength endurance lift used in kettlebell training to build superior core strength and all around total body conditioning. This particular exercise is executing by swinging the kettlebell from between your legs up to chest level with both arms. The swinging is done by you having to properly implement a movement known as the hip snap. This movement is done by fluently and continuously flexing and extending at your hips and knees to create the necessary momentum to swing the kettlebell in an arc like motion. This particular movement is priceless when it comes down to developing superior athletic movements and fitness that is specific to baseball.

2. The Single Arm Kettlebell Swing: This lift is executed in the same way as the double arm version with a few more exceptions other than the obvious one arm difference. First of all, to execute this drill you will swing the kettlebell back and forth like the double arm swing. The first lesser known detail though is going to be in your grip. In order to execute this exercise you must grip the bell with a hooking grip. To do this simply grab the bell's handle with your hand with it still on the ground. Make sure that you rotate your grip until your knuckles point directly at the sphere of the bell. If you are gripping it with your right hand then make sure to grab the bell towards the left side of the handle. Reverse this with the other hand. The next detail is to make sure that when you hike the kettlebell between your legs on the descent to allow your hand and forearm to rotate thumbs down. As you ascend in the top of the swing allow your hand and forearm to rotate back to a "palms down" position. Execute these couple of lifts and you will have strength training workout that will significantly boost your baseball game! Train hard and enjoy my friend.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Kettlebell Swings - The Single Best Exercise For Women to Lose Weight!

Kettlebells aren't just for men's fitness ladies. Trust me, being a strength and conditioning specialist for more than 8 years now I can honestly say that the fittest women that I have ever worked with have had many encounters with the kettlebell!

One of the most basic strength endurance type lifts that can be performed with the kettlebell is the double arm kettlebell swing. This particular exercise integrates hundreds of muscles at one time and is fast to raise your level of perceived exertion quicker than probably anything that you have ever tried. This very action is what gets your body burning calories at rate that can almost be compared to a rocket engine! 

Swinging the kettlebell involves many movements from your hips, thighs, hamstrings, hips, back, shoulders, and arms. The swing is performed by you snapping your hips back and forth by flexing and extending both your hips and knees in a constant fluent motion. This creates the necessary momentum for you to swing the cast iron cannonball back and forth from between your legs up to your chest level. Sounds like fun, right? As a professional this is the best cardio fat loss workout that I can possibly think of in for me to explain to you in a 250 word article!

Ladies, stop wasting time and jump on the kettlebell. Take the necessary time to learn the proper technique for the double arm kettlebell swing and progress from there. If you want to read into more of it feel free to access the rest of my articles. Train hard 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!

A Real Workout For the Baseball Player!

In my experience as a strength and conditioning professional baseball players don't put enough emphasis on trying to enhance their athleticism. The truth is that all athletes should try to improve their athleticism and baseball players are not an exception. Check out the following 2 kettlebell drills you can implement in order to develop superior hitting power and blazing speed.

1. The Overhead Kettlebell Swing: The overhead kettlebell swing is a fantastic drill for baseball players to include in their strength training program. To execute this drill all you will need is the availability of a single kettlebell of moderately heavy resistance. To begin, simply place the bell right between your feet. Make sure your feet are about shoulder width distance apart in length. From here you will want to execute the hip snap motion. This is done by you smoothly and fluently flexing and extending at both your knees and hips in order to create enough momentum to swing the kettlebell in an arc from between your legs all the way up to above your head. You will develop superior core power by implementing this drill. This will certainly help with your hitting power and explosiveness when running on the field.

2. Kettlebell Figure 8's To A Hold: This drill is a bit sophisticated to look at, but it is actually not as difficult as it may appear. This drill will help you to develop a serious amount of core power and is a tremendous strength endurance lift for baseball players to perform. To begin, simply place the kettlebell between your feet. You will want to flex at your hips and squat down to pick up the bell with one hand. Lets say you start with your right hand. From here simply swing (or hike) the kettlebell between your legs and pass the kettlebell off to your opposite hand behind your left leg. Make absolutely sure that once you catch the kettlebell with the opposite hand that you have a firm grip on it. From here your hips are still flexed and the bell's momentum is carrying it around to the outside of your left leg. Next, explosively extend your knees and hips and swing the bell with your left arm up and diagonally across your body to your opposite shoulder. When you swing it to the opposite shoulder you want to make sure that you catch it at your shoulder with your right hand. From here simply drop the bell into a swing to hike it once again in order to start the whole process over on the opposite side. There is no substitute for a sound strength training program for baseball players. This is a great place to start!

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!

Variation - The Key to Success For the Endurance Athlete in Training!

Too many times I have had endurance athletes look at me like I am crazy when getting them ready for their competitive event. However, after they have worked with me and produce an overwhelmingly impressive performance from their event they tend to not be so hesitant to do what I ask of them. You see a lot of endurance participants and athletes think that they must only practice the event that they are in to succeed in the event. This is not completely true.

In other words, if you are a runner then running all of the time is not going to make you the best competitor in your event. Strength and endurance are both essential in forging a true endurance athlete. The cool thing is that you can combine both elements of strength and endurance with strength/endurance structured workouts. This is a variation of training that can help you to work on and develop your muscular strength and performance and help you to develop a high level of cardiovascular endurance as well!

For example, kettlebell swings are a resistance training movement, but I will challenge you to swing a moderately heavy bell a couple of hundred times and then I want you to convince me that there is no cardio involved in this movement-based drill! This is the exact point that I am trying to make. The fitter you are the more work you can perform over and over again for an enduring amount of time. Therefore, you will develop endurance!

Improving your cardiovascular endurance through strength/endurance workouts is essential in your success. Your joints will benefit, your mind will benefit, and your body will perform at a much higher level than you could ever imagine!

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 - 2 Muscle Building Drills That Will Change Your Physical Appearance For the Better!

If you really want to impact your fitness level, take your strength to new heights, and pack on the lean muscle mass then the ancient kettlebell is the key to your desire. Imagine forging your body into a mass of hard lean muscle with improved athleticism and core strength to accomplish nearly any task irregardless of your age, sex, or background! This tool can transform your training to something of an adventure that can help you to achieve what you never thought was possible, as long as, you are willing to have an open mind and are patient enough to learn. Check out these following 2 drills that can help you to change your physical makeup!

1. The Kettlebell Snatch: Now this is a hard-hitting lift that requires the knowledge of three prior lifts with the kettlebell in order to understand it's nature. You must be familiar with the base lift of the double-arm swing, then the more intense single-arm swing, then the even more intense single-arm high pull, and finally the olympic oriented overhead snatch! Wow, I got out of breath just writing all of that. Anyway, once you have an understanding of the three prior lifts mentioned then you will have a better understanding of what I am talking about if you are a beginner. To start, to execute all of the drills mentioned you must learn the dynamic of the "hip snap."

This action is vital in the role of training with the kettlebell. It involves you basically having to flex and extend at both your knees and hips forcefully, continuously, and smoothly. This is done in order for you to grip the kettlebell with a pronated (palms down) grip and swing it back and forth between your legs. This creates an arc motion and creates a serious amount of resistance in which the bell is being pulled away from your body throughout the duration of the lift. The overhead snatch comes into play here because this involves you taking the bell with one arm and converting that "away arc" of the swing into an overhead lift. This is ultimately done by smoothly transitioning from a single-arm swing, into a high-pull (where the bell is swung up laterally to your head), and finally coming out of the high pull by smoothly and forcefully punching your palm vertically to lock out the overhead snatch!

2. Duel Kettlebell Swings: This requires the use of 2 moderately heavy kettlebells. The double-arm swing is executed by you beginning with your feet slightly wider than shoulder width distance apart. Perform a proper squat and pick up both kettlebells. Perform the "hip snap" as described above to generate the force necessary to swing both of these kettlebells back and forth between your legs. Bring them to chest level. Give this a try and watch the lean muscle mass continuously pack on!

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!

Major Weight-Loss - 2 Drills You Can Implement to Lose Your Gut!

In order to lose your gut you MUST speed up your body's metabolism. To speed up the metabolism you have to build lean muscle mass. The following 2 drills are designed to improve your cardiovascular fitness, speed up fat-loss, and build your overall strength.

1. Double-Arm Kettlebell Swing: To begin, set the kettlebell between your feet. Perform a proper squat to pick it up. Next, you will want to perform a hip snap motion in order to swing the bell back and forth between legs and up to your chest level. This is done by you flexing and extending your hips and knees in a constant fluent motion. This motion is what drives the movement of the kettlebell. Attempt to perform a 30 to 40 of these with a moderately heavy bell and you will quickly see how effective this drill can be. This is a hard-hitting drill to ensure the success of your weight-loss campaign.

2. Duel Kettlebell Clean And Jerks: This is a variation of the Olympic lift. It is more of a "hybrid" type of lift and certainly involves more stability and muscular control due to the act of having to stabilize each one of the kettlebells throughout the lift. To begin, set both bells between your feet. Perform a squat and reach down to clean both bells to your chest. Your arms should be at rest against your body when racking the bells at your chest. From here perform a slight hip snap to build momentum to drive the bells straight up above your head. Make sure that you lock out your elbows and that your shoulders are locked into their sockets. You will build a tremendous amount of core strength and power from this drill. Attempt to perform 10 to 15 of these with a set of moderately heavy bells. This is another great exercise to kick your weight-loss and fitness program into high gear!

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!

Body Explosion - 2 Exercise Drills That Will Blow Up Your Fitness!

Now I am here to tell you that if you are serious about blowing up your fitness with real results that you can be proud of then you need to have a good start. The key to true fitness and strength is intensity. The following 2 drills are a great combination of intense movements that will surely take your exercise program to new heights!

1. Full Range Kettlebell Swings: This is a more intense variation of the traditional double-arm kettlebell swings. For this drill you will begin by executing a proper squat to pick up the kettlebell. Your body should be fully erect and the bell should be hanging at your groin with you holding it with both hands. From here you will execute the proper hip snap motion thereby creating momentum for the bell to swing back and forth between your legs in an arc-type motion. As the bell builds momentum you want to create enough force to allow the bell to swing all the way up above your head! This is the full range portion of the swing.

2. The Full Range Kettlebell Swing & Burpee Combo: This drill is actually a combination of both the full range kettlebell swings and burpees. A burpee is basically a type of total-body calisthenic that is greatly used within the military as a conditioning drill. To execute the burpee you want to start with both feet about shoulder width distance apart. From here squat down and place your hands on the ground. From here you will want to kick your feet back and extend your body into an upright push-up position. Next, execute a normal push-up. Finally, after executing the push-up kick your feet back up underneath your torso and stand up back into the position at which you started. All of these movements combine to equate a single burpee! For a killer workout execute about 30 full range kettlebell swings and then immediately execute 30 burpees!

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!

Single Lift Workouts! The Creative Way to Structure Your Entire Workout Around a Single Lift

So can you simplify the structure or plan of your workout to be easy to understand and effective at the same time? The answer to this is absolutely yes! The key to doing this is to pick out an effectively intense and multi-joint based lift (Olympic style lifts or kettlebell lifts) to execute over and over. This way you get the benefit of strength, lean muscle development, and conditioning all in one hard-hitting workout.

The key to success in any personal fitness and strength program is to be efficient in basically 2 areas. The first area is to be strict with managing your recovery time. This will keep your exertion level up for the duration of the workout giving you a terrific calorie burn and conditioning effect from the session. The next area is to make sure that you choose an intense multi-joint based lift to challenge your body. This will give you great development in strength and overall resiliency making you fitter. Both of these areas can be covered in single lifts that can make up an entire workout! For instance, a great Olympic lift like power cleans, hang cleans, or kettlebell cleans would all be great lifts to complete for such a workout. This is a perfect example of a multi-joint based lift that can be executed for many sets and reps over and over. It doesn't really matter the amount of volume as long as you are intense and cater it towards your goals. To make it simple I like to use the rule of 10 sometimes. This is where everything is 10. This is where you do something like cleans, deadlifts, or kettlebell swings 10 sets of 10 reps and try to do it in 10 minutes! Thus the rule of 10.

You will no doubt benefit with huge results from a workout that involves only a single lift or exercise! Olympic and kettlebell lifts can be better manipulated in such a program for optimal results because of the total-body exertion you get from these particular movements.

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 Terminator - The Swing and Push-Up Combination Totalling 400 Reps!

You may now be familiar with the very common kettlebell exercise known as the swing. This is the base lift with the kettlebell that involves the pull method in my training philosophy. This is an exercise that targets hundreds of muscles and generates an awesome production of lean muscle mass and terminates fat completely! With this article I'm going to combine a push method of 10 different styles of push-ups totaling 100 reps with 300 reps with the swing to make it a physically mind-blowing workout of 400 reps.

To start, you need to come up with 10 different styles of push-ups. If you can't do that off of the top of your head then I'll make it easy for you. Focus on weight distribution by taking one or more of your limbs out of the movement. For instance, if you are pretty advanced then simply get into an upright push-up position and lift one of your legs off of the ground and do 10 push-ups that way. To come up with another style simply switch legs. This immediately gives you 2 different styles. You can move on to do the same thing with your arms. The key is to come up with 10 different styles to do 10 repetitions with if you can. If you simply can't come up with 10 styles then you can stick to the same old traditional way. To execute the workout you want to complete 30 double-arm swings with the bell and then immediately without rest hit 10 repetitions of one of your styles of push-ups. After each combination only give yourself about 1 minute to 1 minute and 30 seconds rest.

At first, the rest time will seem too long, but you will find out real fast that about 6 to 7 sets into the workout you will wish it was longer. This is one kettlebell strength training workout that is a sure Fat Terminator!

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 Women - 2 Great Kettlebell Lifts Women Can Use to Develop Amazing Glutes, Abs, and Legs!

Kettlebells are just now really starting to become well known. If you have been reading and paying attention to what really works in the confusing world of fitness then you know how much of an impact the bell can have on your fitness and strength program. With a kettlebell you can literally punish the body-fat to go away and to stay gone!

1. The Double-Arm Swing: If you want to burn fat away from your body fast without playing around then you need to up your intensity. The kettlebell double-arm swing is the lift for you. Many women want to lose weight and body-fat fast and this is the best way that I can recommend. To start the lift place the kettlebell on the ground between your feet. Your feet should be shoulder width distance apart. Perform a squat and pick the bell up with both arms. From here simply execute a quarter squat by sitting your rear back flexing both your hips and knees. Keep your arms straight throughout the movement and allow the bell to swing between your legs. From here immediately extend the hips and knees building momentum with the bell creating an arc that elevates the bell to chest level. Execute 20 to 40 reps at one time for a set. If you really want to challenge your cardio then swing for time instead of reps!

2. The Single-Arm Swing: Just like the double-arm swing the single-arm swing is executed in the same way. The only difference, of course, is that you are swinging with only one arm. Make sure you grip the bell with the handle crossing the mid part of your palm instead of gripping it with your fingers. This will assure that you don't lose your grip on the weight. Upon the descent of the bell going between your legs allow your forearm to corkscrew a bit with your thumb pointing down. As you ascend in the arc of the swing allow your hand to rotate back to where your palm is face down. Execute a desired number of reps like I specified with the double-arm swing.

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 - 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 because the benefits of kettlebell training are endless. 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, kettlebell exercises are a very dynamic and different way to train your body. There are many different types of kettlebell 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 are the double-arm kettlebell swings. 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 using your hips. 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!

Cutting Body-Fat - 2 Drills to Help You Cut the Body-Fat Faster Than Anything!

If you want to cut your body-fat then you need to read and apply the kettlebell exercises that are given to you in this article. First of all, in order to cut any weight or body-fat you must clean up your lifestyle. It doesn't matter what kind of diet you go on or what kind of program you participate in, you must consistently eat healthy and live healthy. Now having said that with the inclusion of a highly effective training system you can obtain mega results! You can start with the following 2 drills in order to develop spectacular cardiovascular conditioning and serious core strength!

1. Kettlebell Double-Arm Swings: For superior cardio and a mega fat-burn you have to include this awesome kettlebell fat loss lift into your personal regimen. The double-arm kettlebell swing is a single exercise that utilizes 75 to 80% of your entire body and over hundreds of muscles in order to execute the lift. It quickly raises your level of perceived exertion giving you a major calorie and fat-burn. You basically will want to start with a moderately heavy bell and a sound understanding of the technique involved with the lift. Attempt to swing the bell for time in order to gain a high level of cardiovascular conditioning. Maybe try to execute constant double-arm swings for 2 minutes to start and eventually work your way up to 5 minutes!

2. Kettlebell Single-Arm Swings: Once you get used to the intensity of the double-arm kettlebell swing then you can step up your game a notch by transitioning to doing single-arm kettlebell swings! This is another great kettlebell routine for you to gain further cardiovascular conditioning and a solid level of strength from the isolateral movement that is involved from training off of the one loaded side of your body! Attempt to swing for time here as well. This is a great drill to further enhance your kettlebell fitness and to burn fat faster!

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!

How a Woman Can Develop the Superior Body!

If you are a woman looking to develop a superior body then you must have a sound training plan. As a professional I can think of no better option than the kettlebell! If you are not familiar with this ancient strength training device then you need to get familiar with it. By not doing so you are only prolonging your fitness and weight-loss struggles.

The beauty of kettlebell training is that it is the perfect combination of both total body strength and conditioning. It allows you to train efficiently. You see a REAL workout that gets you results isn't measured by how much time you spend at the gym. REAL results are obtained by doing as much as possible with time that you have. You will benefit much more by training "all out" for 15 minutes than leisurely expanding your training time out to 2 hours! The key is to get the most out of your workouts. Kettlebell training for women is an awesome opportunity for every woman to truly learn what strength training and fitness are all about.

One of the base lifts of the kettlebell is the double-arm kettlebell swing. It involves basically what it sounds like. It involves you swinging the kettlebell back and forth from between your legs up to at least your chest level. When performed properly this single movement involves hundreds of your muscles and elevates your heart rate like nothing else you have ever tried, therefore allowing your body to burn an extraordinary amount of calories. This is how you can achieve the superior body you have always desired.

The only thing that I will tell you is that there is a learning curve involved. Kettlebell training isn't for everyone, but it is not elitist. It does, however, take an individual willing to listen and properly practice new techniques and movements. Once you grasp the most basic lift (the swing) you can achieve superior results ladies!

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 and a Plyo-Box, a Partnership For Athletic Success!

If you are an athlete or someone that is truly serious about fitness then you have arrived at the right place. To forge a powerfully built athletic body all you need is a kettlebell and a plyo-box (plyometric box). The kettlebell and plyo-box don't take up a lot of room and you can implement the following training program using them in your garage or front yard.

To begin, simply supply yourself with a kettlebell of moderate resistance and a plyometric box. The next thing to do is prepare yourself to work and combine a kettlebell exercise with a plyometric drill. To start, keep your training simple. Begin by implementing the base lift of the kettlebell known as the double-arm swing. Perform 30 swings with the kettlebell and then immediately perform 30 plyometric box jumps. Make sure that your technique is sound on both drills. One set will total 60 total-body hard-hitting reps that will transform your body into a well tuned athletic machine! Attempt to execute 3 rounds of these 2 basic drills and I promise you won't be disappointed in the benefits that you will gain from it. It is a sure bet that your body will tremendously respond to the combination of both strength training (kettlebell training) and plyometric training. By implementing both of these movements of strength and explosive power you forge the perfect body that is both aesthetically pleasing to the eye and can function to back up your new attractive build.

The investment in both of these pieces of equipment is really low. This is a bargain considering the results that you will achieve from the use of these 2 rather simple forms of equipment. The power is in the training, not the fancy equipment. 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!

Cardiovascular Horsepower!

If you want to develop some serious cardiovascular horsepower then you will like this workout! There is no doubt that the engine of your body is your heart. The cool thing is that in order to increase the horsepower in this engine you have to work it hard. The following workout is designed to do just that.

To start this workout you will need a few things. You will need a couple of kettlebells of moderate weight. You will also need the availability of some flat open space and a couple of markers (cones or even water bottles will do). Mark off a straight distance of 50 yards. Place a kettlebell at each end of the 50 yard running area. Start out at one end of the running path by performing 50 double-arm kettlebell swings. As soon as you finish the swings drop the bell and sprint the 50 yards to the other side. Recover for a minute and a half and pick up the kettlebell at this end and repeat the same thing. Once you finish with completing a round trip (100 swings and 100 yards of sprinting) start the process over, but the second time around change up the style of kettlebell lift. For instance, maybe perform 50 overhead snatches (25 each arm) with the bell before sprinting to the other side. The goal is to perform 3 round trips with 3 different kettlebell drills before each round trip (or set of 100 yard sprints). This is some serious cardiovascular fitness my friends.

If you incorporate this little workout into your routine then I guarantee your cardiovascular fitness and endurance will drastically improve! Kettlebell training will definitely help you to develop some serious cardiovascular horsepower!

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 Running - A Fit Woman's Favorite Combo!

For you ladies who are serious about getting a super-fit and super lean body I have included this 2-part workout here for you to develop the fittest body possible. All you need to make it work is a moderately heavy kettlebell and a flat open area with a 50 yard stretch marked off to do a little running. Read and enjoy.

Part 1: Swinging For Time: For this part of your workout you are going to time yourself swinging the kettlebell rather than counting repetitions. To begin, simply set a timer for 2 minutes. Use a kettlebell of moderate intensity by your standards. Next, squat and pick up the bell. Start the timer and begin double-arm swinging away. You will appreciate the challenge of kettlebell training after this 2 minute drill is up. Once you are finished immediately drop the bell and move on to part 2 of your workout.

Part 2: 50 Yard Build-Up Sprints: For this part of your women's fitness program simply start at the beginning of the 50 yard stretch of land that you have marked off. Begin a slow run for your first 10 yards. Once you complete the first 10 yards then gradually speed up for the second 10 yards. Complete the second 10 yards and speed up again for the third block of 10 yards. You are basically building speed and momentum at every 10 yard marker until you reach the final stretch of 10 yards where you will be sprinting "all out" until the end of the full 50 yard distance! These build ups are great training for you women to implement into your personal program because they will help you to achieve extraordinary conditioning and a super fit body! This running portion is the second part of your 2-part workout. You will want to complete 2 fifty yard build up sprints before resting. Once you finish simply rest for 2 minutes and repeat both parts of the workout 2 more rounds. Train hard ladies and enjoy the combo!

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 Women - A Way to Swing the Pounds Away!

Ladies, the kettlebell is your best friend. As a strength and conditioning professional I promise you that kettlebell training is one of the most efficient ways that you can train your body for optimal fitness and to speed up the entire fat-loss process! I want to explain to you one of the most basic lifts involved in kettlebell training that you can use on a regular basis to achieve a super-fit body.

Kettlebell swings, or more specifically double-arm kettlebell swings, are one of the most basic kettlebell lifts. For you women this is a tremendous lift that incorporates hundreds of your working muscles and up to about 80% of your body's total effort. You can use this lift frequently and learn many other lifts with the kettlebell by making slight variations in this one. Its a building process.

To perform the double-arm kettlebell swing simply set the bell between your feet. Squat down to pick it up. Keep your arms straight and allow the bell to hang at your groin. From here you will want to perform the hip snap motion in order to create momentum with your body to swing the bell in an arc back and forth from between your legs up to your chest level. In order to perform the hip snap you will want to flex and extend at both your hips and knees in a smooth continuous motion. Don't perform a full squat when doing the hip snap. Instead only flex in a quarter squat stance to generate the full motion from your hips.

If you want to swing those pounds away then start this drill by swinging up to about a hundred repetitions with a moderately heavy bell. You will quickly see how effective this device can be. 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!

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!