Kettlebell Construction - 2 Kettlebell Drills to Help You Build the Perfect Body!

If you are going to construct the perfect body you need a sound plan and some good tools. Well, if you had to pick only one tool then the only tool you would need for your hard-body construction project is the kettlebell. With all of my years of experience and studying the human body the one device that has stood out to impress me more than anything happens to be the oldest device. The kettlebell has been around for centuries and strongmen and olympians have understood it's powerful contribution to human performance and all out strength for a long time! It has a legacy of constructing and forging body's that consist of the greatest characteristics of total lean muscle mass and pure athleticism. Check out the following 2 drills that you can use in your own strength and conditioning program in order to follow in the legacy of the kettlebell!

1. The One-Arm Turkish Get-Up: This particular drill is a bit complex and should only be attempted by an experienced kettlebell man or woman! This drill has a few variations. For the sake of this article I am addressing the single-arm single-leg turkish get-up. To begin, lie on the ground face up. Make sure that your right leg is bent and your left is straight. Reach over and pick up the kettlebell with your right arm and press it straight up until your arm is locked out and is perpendicular to the floor. From here you need to begin a gradual roll with your body to your left until you have popped up onto your left elbow. The right arm must stay locked out with the kettlebell above your head throughout this entire drill. Once on your left elbow again pop yourself up from being on your left elbow to being on your left hand.

So now your left arm is supporting your weight while you are in a seated position. Your right leg should still be bent with your foot flat on the ground. From here your left and right shoulders should be locked into the sockets. Next, push off of your right leg raising your hips and butt off of the ground. Your left leg should be straight. Next, in one single smooth move, swoop your left leg back towards you and underneath your body until your weight is on your left knee and left hand. From here push yourself up with your left hand and now with only one knee on the ground simply stand up. Remember throughout all of this your right hand is above your head with the kettlebell the entire time! Once you stand then simply reverse the entire process EXACTLY to return to the floor!

2. Single-Arm Swing: Ok the one-arm turkish get-up is essentially a big "push" so now I'm going to talk about a big "pull." To perform the single-arm swing simply start by standing with your feet about shoulder width distance apart. The bell should be directly between your feet. Reach down and pick up the bell. You should be standing completely straight. Next, you will want to execute the hip snap in order to build the momentum necessary to swing the bell back and forth between your legs. This is done by flexing and extending at your hips and knees smoothly and continuously.

Make sure that your grip is on the bell firmly with your palm and not your fingers. As you swing the bell up you will only want to bring it to your chest level. At the top of the swing your palm should be facing down and as the bell descends between your legs you will want your hand to rotate "thumbs down." Give these drills a try and watch your strength and fitness program grow into the perfect hard-body construction project!

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 - What Should You Look For Before Making Your Kettlebell Purchase?

I get many questions about kettlebells on a day to day basis. I guess I'm making a little noise with teaching people about the benefits of training with this ancient device. I will address some of these questions in this article. Please permit yourself to read on and learn exactly what you need to know before getting your own kettlebell.

Question: I have seen those adjustable kettlebells on TV and was wondering if I should get one of those so I have the choice of multiple resistances, is this a good choice for me?

Answer: I know that there are several types of adjustable kettlebells on the market, however as a professional I personally wouldn't feel comfortable executing some of the more basic lifts with the kettlebell such as swings and snatches with the risk of adjustable parts flying off through the air. You also run the risk of losing parts that have the potential to come apart. This is why nothing beats the cast-iron bell.

Question: I have seen other smaller weight bells in stores such as Target and Wal-Mart, are they ok to use?

Answer: I have seen bells in other stores too and they vary in the type of material they are made of. Most all of them also max out at about 44 or 45 lbs as well, and this is as heavy as you are going to get in one of these places. I have also noticed that some of them are made of less durable material and will charge you close to the same amount of money, so if you are going to invest why take the risk of paying the same for something that may or may not be as durable as the traditional cast-iron mold? You also have total freedom in purchasing a bell of every possible weight ranging from 4kg's all the way to 48kg's with the cast-iron type.

Question: What weight should I start with when purchasing a kettlebell?

Answer: These are my recommendations for you when purchasing your first kettlebell:
Beginning Kettlebell Weight

To Start!
For Women:

The Beginner-12kg (26.4 lbs)
The Above Average Strong & Active Lady-16kg (35.2 lbs)
The Greek Goddess Strong Lady-20kg (44lbs)

For Men:

The Beginner-16kg (35.2 lbs)
The Above Average Strong & Active Guy-20kg (44 lbs)
The Greek God Strong Guy-24kg (53 lbs)

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!

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!

Hulk Up With the Ancient Kettlebell!

If you are looking to Hulk up with kettlebells then you have arrived at the right place. Kettlebell training is just what you should be including into your personal fitness and strength program if you are wanting to achieve superior physical power! Not only do you develop a significant level of lean muscle mass with kettlebell training, but you obtain the function and performance of your body in the process.

True fitness is about more than just looking pretty. True fitness contains both elements of human appearance and an optimal level of human performance! This is the key to physical success. With kettlebells you train and practice your body into not only being fit, but you also boost the quality of your body's use by keeping it sharp. Hulking up with muscles that are big are one thing, but Hulking up with muscle that is resilient, explosive, and powerful puts you into league of your own!

This is also the difference in your quality of life. When packing on an extra 10 or 15lbs of kettlebell muscle it could be the difference in you sitting in a rocking chair at 60 years of age or hitting the ski slopes instead! Take your pick. If you want to achieve a true level of fitness and not disappoint the real Incredible Hulk then start training with kettlebells!

Remember that there are many ways to build muscle and get fit, however there are those that look fit and there are those that look fit and strong. Which one are you?

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!

Women's Kettlebell Training - A New Way of Life!

Kettlebells are an ancient form of training with more than modern cutting edge fitness! I have talked with many women who are interested in improving their level of fitness and they all have questions about kettlebells. The response I usually end up giving them is that if they are looking to make a serious change in their lifestyle, looks, and their workouts that kettlebells are a great means of doing so!

Lets be honest, both men and women both have their share of health issues that can cause problems over the course of a lifetime. Fitness and exercise have become more important than ever when it comes to general health and well-being. For women though I try to stress that kettlebells can be a new way of life.

Many exercises can be done with kettlebells to produce an array of hard-hitting results for women that can certainly give them the benefits of both obtaining the desired looks from their fitness program, as well as the hugely important health benefits that women must keep in check over the course of a lifetime.

Ladies, if you want to become as fit as possible and learn a new way of forging your body into a something that can be compared to a Greek Goddess then you have to utilize this ancient tool known as the kettlebell.

Remember that anything of importance requires a learning period. Permit yourself the time to tap into the rest of my articles as the resource that can help you with your new way of life!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell - The Jekyll and Hyde of Fitness!

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

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

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

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

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!