Improving Your Swimming on Land - 2 Land-Based Drills the Swimmer Can Do to Have Power in the Water!

I want to first grab your attention by saying that strength is the necessary trait for you to perform ANY task! Yes, swimming qualifies as a task. In order to develop strength you have to tension the body. This comes by adding some resistance to the body by you either adding an additional load such as free-weights or by you utilizing your own body-weight. Well, you may be thinking how is this done. I am giving you 2 drills that you can learn and implement with an awesome body-tensing tool known as the kettlebell!

1. The Double-Arm Swing: This is the base lift of the kettlebell. You perform this drill by picking up the weighted bell from between your feet with your stance being slightly wider than shoulder width distance apart in length. From here you will want to keep your shoulders back and your arms straight. Simply "hike" the bell between your legs much like you would do with a football. As you perform a quarter squat to swing the bell back between your legs, then continuously and rapidly snap the hips forward causing the bell to build momentum and swing up to your chest level. From here keep swinging the bell back and forth for the desired number of reps. You will build a tremendous amount of core power, hip power, and shoulder strength by including this lift into your program. All of these muscles are necessary for your success in the water!

2. The Staggered Bell Push-Up: This a simple lift to explain, but executing it is another story. Above I explained the "swing" which is more of a "pull" related movement. Now I am going to give you a "push" related movement to execute. For this exercise simply lay the kettlebell on a flat surface (the floor) and make sure the handle is pointing back at you. Next, simply get into an upright push-up position placing one hand on the round sphere of the bell and one hand on the ground. Make sure your hands are only about shoulder width distance apart. Make certain that your body is straight and rigid. From here execute about 10 to 15 good push-ups and then walk laterally over the kettlebell to place the other hand on it to perform the same drill on the other side. You will quickly feel the benefit of this upper-body and core blasting 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 Swimmer's Secret to Success - 2 Kettlebell Drills That Would Even Impress Aquaman!

As a strength and conditioning specialist it is obvious that swimmers need a significant amount of strength and endurance. As a swimmer one must have a powerful core, strong shoulders, explosive hips, and lats that can pull hard enough to create one serious wake in the pool! I don't know if Aquaman had a land-based program, but if he did I bet it was with kettlebells! Read on and apply the following 2 drills to your current program and I guarantee you will improve your time in the water.

1. The Double-Arm Swing: This is the base lift of the kettlebell. You will need a flat open space to execute this particular drill. To start, you will want to perform a squat to pick the bell up from between your legs. Your feet should be about shoulder width distance apart in length. From here you should be standing erect with the bell hanging at your waist with your arms straight. Next, you must perform the "hip snap" motion. This involves you basically performing a quarter squat movement double flexing and extending at the hips and knees. This "back and forth" hip snap motion is the key to allowing the kettlebell to build momentum into a swinging motion from between your legs and progressing up to your chest level. Make sure that you keep your arms straight, shoulders back, and head up. Perform a couple of hundred of these with a moderately heavy weight and you will quickly see how this will help your water skills!

2. The Single-Arm Swing: Just like the double-arm swing you will want to execute the single-arm swing in the same exact way with one obvious difference. You will be executing this drill with only a single arm adding even more intensity to the exercise. To start, you can perform the double-arm swing and simply let go with one arm leaving you lifting the bell with only a single arm. You will want to make sure that you are gripping the kettlebell with your "palm" and not your "fingers." This is called a hooking grip. You will also want to make sure that you allow your hand to rotate "thumbs down" at the bottom of the swing between your legs and rotate back to a "palms down" position at the top of the swing. This is great strength training for swimmers and will also yield a high level of cardiovascular and core strength to help you dominate in the pool. Like I said this would even impress Aquaman!

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!