Out of Control Abs! A Six Pack Abs Workout From a Single Exercise!

In order to reduce body fat and get six pack abs you have got to have 2 things in place. The first thing is your nutrition and the second is a smart and well planned training program. It takes a lot more than just doing crunches to develop noticeable six pack abdominal muscles. I have included a single exercise here that can work your cardiovascular endurance, help you to build superior lean muscle mass, and rip up your abs quicker than anything you have tried.

I am glad to introduce to you the single arm overhead kettlebell snatch! You may be familiar with the ancient kettlebell by now and understand that it is basically an iron cannonball with a handle attached to it. There are many exercises that you can perform with the kettlebell, but for this article I am only going to talk about one. The overhead snatch involves the technique of pulling the bell vertically from between your legs and in one swift movement locking it out overhead. Now for such a quick explosive and highly exerting lift there are a few things to consider when performing it. To begin, when you grip the kettlebell grab it with it still on the ground. As you grip the handle make sure that you rotate you knuckles so that they are pointing to the sphere of the bell. This is called a hooking grip and will allow you to keep a firm grasp on the kettlebell throughout the movement.

Next, you will want to stand with your feet about shoulder width apart. Angle the foot opposite of the lifting arm slightly outward. Next you will simply want to engage your hips and knees to forcefully flex and extend with power and, at the same time, pull the kettlebell up with your arm to a lateral position to your head. You should mimic the motion of "pulling back on a bow" with this movement. Once the kettlebell is lateral to your head at somewhat of a position that I like to call "zero gravity" simply punch your palm vertically to the sky allowing the bell to smoothly roll over the back of your forearm. You will quickly see how much of an ab workout this can be along with hundreds of other muscles necessary to pull it off.

If you want Out Of Control abs then you have got to include the overhead kettlebell snatch into your workout program, and yes it is much more challenging than performing it with a dumbell. With this single lift you are getting your entire cardio six pack abs workout! Remember that anyone can train hard, but only the best train smart.

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

Speed Training For Baseball - 2 Drills Designed to Enhance the Baseball Player's Athleticism!

For baseball players that want to increase their speed and athleticism you have reached the right article. I have included 2 basic drills and exercises here that are guaranteed to improve your muscular power and help you to develop speed.

1. Kettlebell Snatch and Squat Jump Combo: For this drill you will need the availability of a moderately heavy kettlebell and your willingness to work! To start, make sure that you have a flat open space to work in. Of course, make sure that you are properly warmed up. Begin by performing a series of one arm kettlebell snatches. Make sure to execute at least 30 total snatches (15 each arm). As soon as you complete the snatches then immediately get into an athletic stance and perform a series of 15 squat jumps. Make sure that you use your arms to help with momentum of the counter-movement in order to get the most height out of every continuous jump! Afterwards you will be surprised at just how fun speed training for baseball can be!

2. Kettlebell Rolling Squat Jumps: For this drill you will need a relatively light kettlebell and a semi soft surface such as grass or a big mat. To begin this drill simply stand with your heels to the mat. Hold the kettlebell firmly with both hands upside down (with the bell facing up). Keep the bell semi-close to your chest. Next, simply squat down all the way to the ground until you actually sit with your rear on the ground. In one continuous movement, as soon as, you touch the ground tuck your knees and roll back until your upper back and traps are touching the ground. Once you do this then immediately and forcefully explode out of the roll propelling your body forward with enough force to plant your feet back to the ground and stand up. From the time you plant your feet and start to vertically come up explode into a vertical jump. As soon as you land from the jump immediately transition right into the next rolling squat jump! This drill is a sure way for the baseball player to develop speed and explosive athleticism!

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 Swimmers - 2 Drills to Transform the Swimmer Into a Torpedo in the Water!

Swimming is a highly demanding physical activity. As a serious swimmer looking to improve your time in the water you must seek out every available opportunity and resource in order to get the most out of your performance. I have included 2 land-based drills here in this article with kettlebells to increase your explosive ability in the pool and improve every aspect of your performance and ability in the water.

1. Single-Arm High Pull: This is a hell of a drill to perform for anyone, but for swimmers this is a golden exercise! To perform this drill, you must understand the dynamic and proper form behind the single-arm swing. This is done by you standing straight with the kettlebell in one hand. Allow the bell to hang straight down in front of your body at your groin. From here you will want to execute a staple technique involved in kettlebell training known as the hip snap. This is done by you flexing and extending at both your hips and knees back and forth and in a continuous and fluent motion.

This "hip snap" allows you to build momentum to allow the kettlebell to begin swinging in an arc back and forth from between your legs and up to your chest level. As you single-arm swing the bell make sure that you rotate your hand thumbs down at the bottom of the swing between your legs and rotate it back to a palms down position at the top of the swing. Now when you implement the high pull motion you simply want to allow the bell to come up lateral to and at your shoulder level at the top of the arc of the swing. You should pull the bell straight up by really engaging the hip snap to get the bell to come up lateral to your head and shoulder and simply descend back into the normal arc.

2. The Overhead Snatch: This is definitely one of the best drills a swimmer can perform in order to achieve superior core strength, an explosive core, amazing shoulder strength, and overall power! This is basically executed as the next step after the high pull. So to perform this drill you must be familiar with the single-arm swing and high pull first. To perform the snatch you simply execute the high pull, but instead of allowing the bell to descend from the high pull you will want to allow the bell to smoothly transition over and around the top of your wrist by "punching your palm" to the sky at the very end of the motion.

This allows you to lock the bell out overhead completing the snatch lift! This is a power move that is sure to help swimmers in the water. With so much shoulder and core movement that is required for you to swim in the water, this drill is sure to help you build the Herculean strength you need to abuse and move through the water like a torpedo!

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!

Here was my interesting day at the pool! Aquatic workout with the kettlebell was challenging. I did 3 rounds of double-arm swings, single-arm swings, snatches, and clean and presses in the water. Ran a whole circuit of 30 reps per exercise in the water with a 16kg bell! I can handle the big bells, but trust me the water adds an entirely new dynamic!  Feel free to look over to the right and click on my facebook page link to view some other cool aquatic photos! 

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!

The Kettlebell Snatch - 2 Huge Benefits of This Superior Lift!

You have probably realized by now that the kettlebell is about 95% of my client and personal strength program. It is a device that is superior to the rest in terms of overall strength, human performance, and lean muscle development.

To start, you are probably familiar with the kettlebell swing. The double-arm swing is challenging and the single-arm is even more challenging. Here I want to talk about the overhead snatch. You know that the snatch is an olympic lift and its singular form is similar, but varied when executed with the bell. For the purpose of this article I will be addressing the overall benefits of the single-arm overhead snatch with the bell.

First of all, when participating in a high intensity snatch it is a tremendous lift that can be utilized for explosive vertical power. Generating enough force to execute this overhead lift with a heavy bell not only adds tremendous shoulder stability, but incorporates many muscles of the core and hips to generate amazing vertical force. This is beneficial because it stimulates the nervous system to allow muscles to contract more forcefully. This immediately builds total-body power and resiliency! It hardens and toughens the body to withstand outside forces such as being able to take a hit and reducing the risk of injury.

Secondly, if you think that the double and single-arm swings are intense wait until you attempt this monster lift. Again you can engage in heavier bells to develop total power or a slightly lighter bell to build amazing conditioning. You see here the benefit of shoulder stability is still huge, but even by executing this lift with a lighter bell you will still generate cardiovascular conditioning that is unlike anything that you have ever experienced. The overall benefit is a win-win situation whether you are a regular Joe or a super athlete!

If you ask me, anyone that includes the kettlebell into their strength program isn't such an "average Joe!" Execute the overhead snatch frequently and flawlessly! Instantly engage in HARD BODY CONSTRUCTION!

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.htmlI'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell Snatch - 2 Huge Benefits of This Superior Lift!

You have probably realized by now that the kettlebell is about 95% of my client and personal strength program. It is a device that is superior to the rest in terms of overall strength, human performance, and lean muscle development.

To start, you are probably familiar with the kettlebell swing. The double-arm swing is challenging and the single-arm is even more challenging. Here I want to talk about the overhead snatch. You know that the snatch is an olympic lift and its singular form is similar, but varied when executed with the bell. For the purpose of this article I will be addressing the overall benefits of the single-arm overhead snatch with the bell.

First of all, when participating in a high intensity snatch it is a tremendous lift that can be utilized for explosive vertical power. Generating enough force to execute this overhead lift with a heavy bell not only adds tremendous shoulder stability, but incorporates many muscles of the core and hips to generate amazing vertical force. This is beneficial because it stimulates the nervous system to allow muscles to contract more forcefully. This immediately builds total-body power and resiliency! It hardens and toughens the body to withstand outside forces such as being able to take a hit and reducing the risk of injury.

Secondly, if you think that the double and single-arm swings are intense wait until you attempt this monster lift. Again you can engage in heavier bells to develop total power or a slightly lighter bell to build amazing conditioning. You see here the benefit of shoulder stability is still huge, but even by executing this lift with a lighter bell you will still generate cardiovascular conditioning that is unlike anything that you have ever experienced. The overall benefit is a win-win situation whether you are a regular Joe or a super athlete!

If you ask me, anyone that includes the kettlebell into their strength program isn't such an "average Joe!" Execute the overhead snatch frequently and flawlessly! Instantly engage in HARD BODY CONSTRUCTION!

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.htmlI'm Brandon Richey the Strength and Conditioning Pro!