Kettlebell Training - The Most Dynamic and Highly Effective Way to Train Your Body!

Kettlebell workouts are some of the most dynamic and effective ways to train your body. I often get the question: Why is this device and ancient form of training so special? Well, basically kettlebell training is effective for a couple of reasons. The first reason is in the device's design and the second is in the way you train with it to tame it's awkwardness.

You see kettlebells are unique firstly because of how they are designed. The kettlebell basically resembles a cannonball with a handle attached to it. This makes it challenging to even hold at a properly racked clean position at your chest. Just by statically holding the bell you will quickly realize that it is constantly trying to pull away from your body. This "pulling away" causes your body to have to counter-react to this force, thereby making you stronger.

This leads us in to the way you must train with the bell in order to tame it. Kettlebell exercises are very dynamic in nature. In other words, when working out with the kettlebell the training is "movement specific" and not "body part specific." This is what people that have never trained with the tool don't understand. Plus the way that the sphere of the kettlebell is extended away from the handle readily makes it more effective for you to execute the base lifts with it such as swings, cleans, snatches, jerks, and one arm turkish get ups. This is where you drastically benefit with this style of training more than attempting to do the same things with dumbells. You will quickly see just how effective kettlebell training is for fat loss and serious muscle gain once you start engaging in these very dynamic movements.

If you are wanting to learn about the most effective way to train your body for strength, power, fitness, fat loss, and superior athletic performance then you have got to include kettlebell training into your personal program. Remember that anyone can train hard, but only the best train smart!

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.

Speed and Power - The Kettlebell and Sled Combo!

Speed, power, and fitness all make up the total athlete. There is no better tool or method of training than the almighty kettlebell in helping you to accomplish these very tasks. I have included a gruesome combination within the following article for you to implement into your workout in order to optimally develop the speed and athleticism you need to be dominate in your sport.

First of all, for this particular workout you will need a relatively heavy kettlebell and a plate sled or speed sled. If you are going to work in the off-season or pre-season in order to get into athletic shape then you must have a plan that is effective and makes sense. To engage in this workout you will need an open flat grassy space, your kettlebell, and your sled. Set up the sled for when the time comes for you to strap the harness or belt on it won't waste a lot of time. Start with your kettlebell. Squat down to pick it up and perform a total of 30 overhead snatches (15 reps each arm).

As soon as you are finished then immediately run over to strap on the harness of the sled. From here you will sprint with good form for a distance of 25 yards. Make sure that you don't compromise your running form while dragging the sled. If your form is off then the weight of the sled is too heavy and you should lighten the load. This is speed training at it's best my friends. Once you finish with the sprint allow yourself about 3 minutes to recover and start the whole process over again beginning with the kettlebell. The thing that makes this workout special is the choice of exercises that are used within the training.

Remember that it takes intensity and you training with a purpose in order to achieve huge benefits. The combination of the sled dragging and the kettlebell is a hard-hitting formula for the development of power and speed! 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!

The Kettlebell - A Hell of a Tool and One Hell of a Workout!

What am I talking about? I'm talking about one hell of a workout device, thats what I'm talking about. The kettlebell is one hard-hitting strength and conditioning device that is taking the fitness world by storm. Being a strength and conditioning specialist I have a real understanding of the true function of the human body and I will tell you that the kettlebell is nothing short of being the ultimate workout when properly applied to your strength and fitness program!

This ancient device has been around and used by strongmen and athletes for over three centuries. It is such a "hybrid" structured workout that you can achieve many levels of strength and fitness ranging from endurance, strength, recovery, flexibility, and resiliency when using this iron cannonball. I would highly recommend that you take the time to do your homework on this ancient art form of strength training. I would describe kettlebell training as weightlifting and skill combined. The truth is that you have to learn about the rich dynamic that is involved with it if you are serious about achieving an optimal level of fitness and overall body development. The bell can provide you with all of the factors that you desire from a well-planned exercise and fitness program.

Don't shortchange yourself. Kick your workouts into high gear and get absolutely REAL results. If I have said it once I've said it a hundred times, anything that is worth anything takes time. Once you take the time to learn about the bell you will not be disappointed. Give it a try and let me know about your experience!

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!

Training For Efficiency!

I get approached by people all of the time wondering how many days of the week I workout. When I give them the answer they are usually shocked! The truth is that I only workout 3 days a week maybe 4 at the most. Each workout session on last about 45 to 55 minutes at the most. Training frequency is an important variable in one's program. As a strength and conditioning specialist I will tell you that frequency does not matter as much, as long as, you properly manage your intensity.

When I talk about managing your intensity I mean that you don't want to train the same muscle group at the same high level of intensity and volume everyday. Now I'm not saying that you can't train the same muscle group most everyday, because the truth is that the fitter you get you can train the same muscle group most all days of the week. The key is to not fatigue your nervous system.

If you have read some of my other articles then you know that all the kettlebell training and olympic lifting that train my clients in are all for stimulating the nervous system. This is how you produce a high level of both strength and total-body conditioning. I have often been told by some people that they workout 5 or 6 days a week, however they cannot perform a kettlebell snatch, barbell power clean, or one-arm turkish get-up with a kettlebell. Its because they are lacking the proper element of training intensity and overall knowledge. If they included the same program that I implement for my clients and athletes there would be no way that they would have enough juice left to squeeze out a full 6 days a week of training! I'm just making the point that your results are all about training EFFICIENTLY, not how many days a week you walk into the gym.

If you want to learn more about my training program feel free to check out the rest of my articles for free. I'm all about hitting it hard, but remember that getting in shape also means recovery after the intensity!

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!

Superior Cardiovascular Conditioning - 2 Drills For You to Develop Ultimate Cardiovascular Fitness!

One variable in training that ALL serious athletes have to have is superior cardiovascular conditioning. When I talk about cardio I am referring to training your body to the point of a sweat drenched shirt and along with having the strength of a lion at the same time. Permit yourself a minute to read about how you can accomplish this very feat by applying the following 2 drills!

1. Kettlebell Snatch: This is a lift that will get your heart pumping harder and quicker than any workout, bike ride, or long distance run you have ever attempted. The overhead snatch is a lift executed with the kettlebell that is somewhat of a hybrid type of lift in it's nature due to the fact that it is both an Olympic style and endurance style lift. It involves a technique of swinging the bell from between your legs and punching the palm of your hand vertically to lock out the kettlebell overhead.

At the end of the movement your shoulder is locked into the socket, your elbows are locked, and your body is systemically challenged to the limit! You integrate hundreds of muscles and your cardiovascular fitness will soar by executing this particular lift. Try a 100 of these in less than 5 minutes with a moderately heavy bell and you'll know exactly what I'm talking about!

2. Kettlebell Squat and Press: If you are an endurance athlete and you don't prioritize your training to include the strength and conditioning element then you are doing yourself a disservice. This particular lift is a great lift to accomplish both elements of developing total-body strength by incorporating the push movement, and total conditioning by the particular amount of work volume that you can add to this lift. This lift involves you first cleaning the bell to your chest, then performing a squat, and finally pressing the bell above your head at the top of the squat movement. This kettlebell training lift is a sure way for you to develop a superior amount of endurance for your competitive event.

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 Truth About Your Body's Potential!

Imagine being able to have almost super-human strength! Thats right, I said super-human. Now when I say super-human I certainly don't mean being able to punch a runaway train in the nose to stop it dead in it's tracks like Will Smith did in the movie Hancock, but I am still talking impressive feats of strength. For instance, you may have heard of a world strongman who happens to be from my small hometown in Toccoa, Georgia by the name of Paul Anderson. Paul Anderson is probably the closest man to super-human, in terms of strength, that ever walked the planet.

Paul Anderson understood the truth and potential behind the human body's function. Winning Olympic gold in 1956 Paul even impressed the Soviets in the face of the cold war with his demonstration of overwhelming power in the Olympic weightlifting event. He went on to perform exhibitions across the nation with his favorite lift, the back squat. He had a squatting ability that is still unmatched today by performing his favorite lift with well over 900 lbs. for 10 repetitions! Now that isn't Hancock or Superman, but you've got to admit its close.

So why am I telling you all of this about Paul Anderson. Well you see the key to strength is all about training movement and variation in order to stimulate the nervous system. I think that a lot of people don't think of strength and fitness in terms of conditioning themselves systemically, but instead they want to fatigue the muscle to complete failure. The truth is that if you want to improve your strength in something you have to practice and practice often. The key is to not train the muscle to absolute failure, but to challenge the muscle with intense weight and vary the intensity and volume each training day. Olympic lifting, kettlebell training, squatting, deadlifting, or just improving the number of push-ups you can do at once all have to be practiced frequently. Many articles and right out of textbooks on Paul Anderson reported that he would squat 3 to 5 times a week depending on what he was doing in his training at the time. This is the perfect example of strength training to achieve unlimited strength and power!

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 Impact! The 2 For 1 Workout

So what does the phrase 2 for 1 mean? Well its pretty simple actually. It basically means that you can get 2 services or 2 products of some kind for the price of one. Well this is basically what the kettlebell does for your personal strength and fitness program. You can get the benefits of bone crushing strength, as well as, the cardiovascular conditioning of a horse in one single workout! You are getting the benefits of both fitness characteristics at the same time.

The beauty of the kettlebell is that it is all about helping you to obtain massive results in many areas of your physiology. By using this device competently you can achieve amazing resiliency which is a trait that is essential in making your body tough. You are able to withstand more punishment of any kind with a reduced risk of inheriting an injury. Your muscles, bones, tendons, and ligaments become stronger. This is where training with kettlebells goes far beyond the workout that you can achieve in some health club on a machine. The nice shiny machine in the health club is pretty to look at, but you don't get the body of a Greek God or Goddess by taking that route. The truth is that the iron bell actually gives you more than a 2 for 1 kind of a deal as it relates to your health and fitness. You actually obtain all qualities that relate to fitness from this killer device. In other words, you gain in multiple areas of your physical capabilities concerning strength, cardiovascular conditioning, flexibility, resiliency, lean muscle mass, and overall athletic performance.

This awesome deal is much more than a 2 for 1 kind of a deal. It is more like a 6 for 1 kind of a deal! I think you get what I am saying. Don't sell yourself short. If you allow yourself the time to learn and utilize the resources around you then you can gain the benefits of all of these physical traits that were mentioned.

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 Rope and a Kettlebell - One Serious Workout!

If you want to take your fitness level to another dimension then this article is just for you! All you need is a moderately heavy bell and a solid rope that is about inch to an inch and a half in diameter and at least 20 feet long. To execute this exercise drill you will need sufficient open and flat space to pull it off. Tie the rope securely to the kettlebell. Make sure you are in a place where there is nothing and no one to around to get hit by you when you are attempting this drill.

To solidly execute this drill all you have to do is start swinging the bell with the rope around in a circle. Hold the rope firmly with both arms and use your body as the pivot point of the drill. Execute up to 3 swings and let go of the rope to allow the bell to propel as far away from you as possible. Make sure that for each throw you release the bell at the same point every time. As soon as the bell hits the ground pull it with rope as fast as you can back to you. Essentially you are swinging it in a circle for 3 full rotations and letting go. Then you are immediately reeling it in, as soon as, it hits the ground. Make sure to switch directions on your rotation with every throw. This drill will significantly build your strength and cardiovascular fitness.

The key is to make sure you take precautions to not injure yourself and anyone else when you decide to implement this drill. Practice frequently and flawlessly!

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!

Power Up With Kettlebells!

Kettlebells are a fantastic and unique style of training to add an entirely different dynamic to your personal program that I guarantee you are lacking. Whether you are a powerlifter, competitive athlete, or serious fitness enthusiast the kettlebell is your answer in the attempt for you to achieve real hard-body fitness!

The beauty of training with this ancient device is that it promotes a movement based style of training that will compliment your physical abilities in every way. The key to your training success has to involve a healthy dose of both strength and conditioning related elements. The kettlebell offers both of these elements in the unique style of training that you incorporate with this versatile hand held gym.

The good news is that it is only a single piece of equipment that requires no warranty purchase and is very easy to store away. Trust me, you are more than likely not going to lose it or break it. Its a cast iron ball with a handle attached to it. Its perfect to be either a primary source of your fitness and strength program, or it can certainly be an entirely different part of your own program altogether. Take the time to learn more about this awesome device if you haven't already. Feel free to access all of my articles for free to get all the information that you need.

Just remember that if you want a powerful fitness and strength program then kettlebells should be your first option. This device has nurtured strongmen and athletes for centuries, so there should be no problem here with it adding to your program as well!

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 - A Great Supplemental Tool For the Powerlifter!

Most of the powerlifters that I have spoken to primarily include 3 big lifts into their program. The usual bench-press, back-squat, and deadlift are all 3 staples of the powerlifting culture. They may include other side or additional lifts like RDL's and pull-ups, but they generally have a fix on the main 3.

If you are a powerlifter and are curious about what a kettlebell is then I will explain. It is basically a cast-iron cannonball with a metal handle attached to it. They come in many sizes ranging from 8.8 lbs. all the way to 105lbs.! The bell is a great tool for building strength due to its unique shape. The shape of the bell causes your body to counter-react to it in order to stabilize the bell because it is always pulling away from your body. This stabilization is quickly amplified when utilizing this tool in certain lifts that really challenge your body causing it to adapt quickly.

The bell can readily be incorporated into your program and the technique of some primary lifts can be learned quickly. Its a very dynamic way to train the body and certain lifts are quicker and more explosive type lifts to execute when using the bell. This is also a benefit because it not only assist you with tremendous strength from stimulating the stabilizer muscles, but it also helps by increasing your range of motion and flexibility! The bell is also very hard to handle because of its shape. You will quickly find that by using the same weight kettlebell at the same weight as you may use a dumbell is completely different. The kettlebell is much harder to handle than the dumbell even at the same weight.

To further enhance your powerlifting program include the kettlebell into your program before your next event. This is a device that will absolutely make the difference in your program. Don't wait, learn and apply!

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 Kettlebell Training Does For Your Body is Worth the Investment!

Kettlebell training has been around for centuries. The reason that you may not have heard of it though is because it originated in Russia and was really more prevalent among strong men and olympic athletes in that region. The good news is that they are making there way here to the U.S. and spreading like wildfire across the globe. I have implemented this style of training among all of my clientele which ranges from athletes to regular fitness enthusiast ranging in ages from 13 years of age to 60+years old!

So what does this odd device and ancient form of training do for the body? Well, the better question is what does it not do? You see every hope of success in training the human body to be fit and strong requires the act of muscular tension. This tension can be applied through the resistance of your own body-weight or by adding an additional load or weight such as a kettlebell. The beauty of training with the bell is that the style of training that is associated with this device incorporates hundreds of muscles at once with the use of simple and natural body movements!

This in turn results in your body eliminating the unwanted fat while promoting superior weight-loss and helping you to build lean muscle mass. This also drastically improves what I like to call your interior numbers that have to do with your blood pressure, cholesterol, and resting heart rate. Kettlebells also forge your body into being tough and resilient so you can bounce back, recover quicker from an intense workout, and also are more able to withstand a hit or impact! To me this taps into what are bodies are really all about.

If you are considering starting with kettlebells then consider no longer, get started now! All you have to lose is time by waiting around thinking about it. Start now and get the benefits!

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!

Kettlebell Performance Training - 2 Kettlebell Drills to Improve Explosive Hip Power!

I can honestly say that the versatility of the kettlebell and its effects on developing the body go far beyond any specific fitness device that I have ever used. It impacts the body in so many ways that it almost causes immediate physical benefit and change! The following 2 exercises are tremendous for improving one's individual level of fitness and developing extreme athletic explosive power.

1. The Deadlift/Squat Jump Combo: You need 2 kettlebells for this particular lift. If you are reasonably strong and athletic then you might want to start with 2-16kg (35lb) bells. You want to stand over the bells with them between your feet. Your feet should be slightly wider than shoulder width distance. Enough for the bells to set side by side between your feet. The handles of the bell should be angled in the same position as a barbell would be if you were deadlifting it. Next simply squat down to grab the bells simultaneously and execute a perfect form deadlift. When you set the bells back on the ground after the deadlift then immediately execute a squat jump. After the jump immediately execute another deadlift. You see the pattern now.

2. The Full Range Swing: This one is pretty basic. You obviously want to learn the proper technique of the double-arm swing before you intensify this movement to do the full range swing. With the basic double-arm swing you basically are swinging the kettlebell back and forth between your legs using the force and momentum of our hips and glutes. With the basic swing you only swing the bell as high as chest level. When intensifying this drill we can do full range swings where you go 180 degrees with the arc of swinging the bell to all the way overhead! This involves way more explosive hip and core power to generate enough force to get the vertical lift with the bell. This is great for gaining explosive hip power and overall fitness and athletic performance.

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-Plyometric Combo - One Evil System of Total-Body Power!

I have written many articles on kettlebells and kettlebell training. I have also done as much about plyometrics. This particular article is going to be an informative piece on both awesome training options.

To begin, I want to say that between performing kettlbell lifts and executing plyometric drills an individual with an agenda can transform his or her body into one amazing athletic piece of work! I want to talk about a method of how to combine the two training variables into a hard-hitting workout. This can be done many different ways. I only want to address a couple of methods in which you can take and put your own spin on it, or modify it the way you want it to fit your program.

One way to combine both methods is to superset the two exercises. For this you will want to execute a kettlebell exercise and then immediately without rest execute your plyometric drill. You will find this method to be hugely effective. A second method would be to execute almost a circuit or mini-obstacle course of physical torture. This method could be set up with as many exercises as you like with you alternating between kettlebell and plyometric drills. This way you go from one thing to the next in a continuous circuit. This way you get huge development from lifting with the kettlebell and then explosive movement from hitting the plyometric drill. You will also obtain insane conditioning from this training method!

There is no doubt that your cardiovascular conditioning, strength, and overall fitness will be significantly developed from a plan like this one. Put this into action and quickly learn why it is one evil system of total-body power!

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.

Power Building For the Cyclist - 2 Kettlebell Exercises For the Competitive Cyclist to Utilize!

It has been my experience that cyclist don't put a lot of stock in a strength and conditioning program. The truth is that you must be optimally trained in both elements of strength and conditioning in order to be a successful athlete irregardless of what kind of athlete you are. If you are a cyclist that doesn't understand the importance of this then I am politely telling you right now that your training is flawed. One way to ensure that you are at least starting in the right direction of having an effective strength and conditioning program is to include the following 2 kettlebell lifts into your personal program.

1. The Double-Arm Swing: As a strength and conditioning specialist I will tell you that if you don't understand the importance of periodization and training then your training program has holes in it. Basically periodization means that you have to train with a high volume of sets and reps and intensify those elements right up until your competition date. Just before your competition you steadily lower the intensity of training so you go into the competition at your peak level of performance. The double-arm swing is the base lift of the kettlebell and is a tremendous tool to include in your training and to help phase you on and off your times of cycling while still increasing your cardiovascular fitness and individual strength. This is the element of your training that has been missing. Implement the double arm swing for 300 to 400 reps and try to tell me that you are not getting any cardiovascular benefit from it.

2. The Pistol: This is the most impressive exercise I think anyone can perform. This is basically a single leg squat! This particular exercise is performed by lifting one leg off of the ground and squatting all the way to the floor with the other leg. Of course, this particular exercise takes a lot of practice. You can start by performing it off of a bench or chair before attempting to go all the way to the floor. As you get better and better you can add an extra load by holding the kettlebell in front of your body. You will find that it adds significantly more intensity to the squat, but that it surprisingly helps you with the balancing factor. This exercise is great for developing your quads, glutes, and hips which are all necessary for you to pedal fast and climb the tough hills!

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 Walk of Pain - 2 Walking Exercises With the Kettlebell That Cause Pain and Big Gains!

To start, you need a couple of bells and a little experience in handling the weight. This "Walk of Pain" involves 2 different exercises that basically involve walking with the iron bell. Both will allow you to develop core stability, balance, and strength all from a loaded walk.

1. Overhead Press and Walk: This exercise is much harder than you would think. Once again, you need a flat surface that is about 30 yards in length. You want to basically clean and press the kettlebell overhead and walk the full distance of 60 yards. The 30 yard length only counts as one way or half of the set. Clean and press to walk down and back the 30 yard distance equalling 60 yards and then switch arms to do the same thing on the other side. Make sure that you keep the elbow locked into place and suck the shoulder into the socket to secure the bell overhead. Repeat this pattern 3 times on each side to start.

2. Farmer's Walk: This is the second half of the "Walk of Pain." This is the drill that will involve both bells even though it can be executed with one bell. Using the same 30 yard flat distance of surface as before you want to squat to pick up both kettlebells. With a bell in each hand you simply just want to walk the full distance of 60 yards. This a round trip of the marked off distance. These walks will intensify your kettlebell fitness program and rocket you to new fitness heights! This redefines walking exercise.

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 - My First Experience With This Tool of Fat Destruction and Muscle Construction

I have about as much of a qualified past as anyone when it comes to me lending my two-cents about anything that pertains to fitness or strength training. I am an ex-athlete and have always been very active in terms of training my body to pass the "eyeball test" ,as well as, being able to perform. I had the fortunate opportunity to serve on the football strength and conditioning staff at UGA under an outstanding program with great overall leadership. No, that is not a dig at other programs outside of UGA, but it is the truth.

With my athletic background I have always considered myself to be fairly fit and strong, but that was all quickly progressed even further when I got introduced to the kettlebell. The first one that I ever purchased was a 20kg (44lbs). I quickly learned how to execute the infamous "swing." I have always been able to execute Olympic style lifts but with the bell I had to continue to use my hips to snap and generate momentum to keep the bell moving. I quickly realized how exhausting this single lift was in my first attempt. From here it was all big progress!

I quickly moved on to the 24kg (53lbs) and further executed more intense lifts like the single-arm overhead snatch. My heart felt like it would beat out of my chest after executing 20-30 reps of these at one time. The conditioning was almost overwhelming and so was my excitement. I got even more fired up when I started doing one-arm push-ups and eventually one-arm one-legged push-ups! Now like athletes my body has a lot to do with my work, but I had not done things like this since I was in high school. Even being a strength specialist I still got impressed with this device quicker than anything else I have ever included in my personal programs.

Just like you it was all new to me at one time. I really wished that I could have had access to this gruesome tool when I was a teenager.

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 - 2 Great Lifts to Increase Your Lat Strength!

The kettlebell as you may or may not know is the ultimate hand held gym. You can use this fitness tool to manipulate your body in many ways to get specific results that you desire. For instance, you can develop superhuman lat-strength with this device with the following 2 kettlebell routines.

1. High-Load Windmills-You may be familiar with the traditional stretch of windmills to target flexibility of the shoulders, hips, glutes, lower back, and hamstrings. To do this correctly proper technique must first be learned, but the same stretch can be intensified with the kettlebell in the hand that is above the head while you are basically bent over to one side. The normal windmill is executed by starting with your feet slightly narrower than shoulder width. Next, for the sake of argument, we'll assume you are doing the right side. The bell is pressed with the right arm above the head with your left arm tucked behind your back. Then you angle both feet diagonally with your toes pointing left or away from your right. Keep the right arm with the bell locked throughout the entire movement. Next you push your hips back favored towards the right and lower your torso to the left keeping your right leg straight. The movement should go down with a great stretch in the right side of your body before coming up. As you ascend in the movement you will feel the lats engage with the weight of the bell. Regularly implement this kettlebell training drill for great lat strength.

2. Loaded Lat-Press-The benefits of kettlebell training continue with this lift. It is performed exactly as the windmill is described above with the exception of you starting the bend of the torso with the bell being held in the "clean" position. As you bend allow the bell in your right hand to somewhat retract your shoulder-blade. You want to simultaneously press the bell as you are descending in the movement. Once the shoulder is locked out then simply stand back into it as you did with the windmill exercise. You will develop tremendous lat-strength by including this in your fitness 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!

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!