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.

Water Resistance - 2 Body Fat Destroying Exercises You Can Do in the Pool!

If you want to try a new workout this Summer in the pool, then this is going to be right down your alley. Water resistance is a great way to exert your body and add a different type of stress than you are used to. The key is to make sure you have access to a pool, of course. Take the time to learn the 2 following drills in order to get a huge workout.

1. High Knee Kicks: For starters you will want to stand in about waist or belly button level water. Start the drill at one end of the pool. To gain optimal benefit you will want to try to have a distance of about 10 yards of the same level of water for the purpose of this exercise. Begin the pool workout by driving a knee forcefully until your leg is partially out of the water. When your leg emerges simply lower it and drive the opposite leg up in the same fashion. As you are doing this you will want to make sure that you are progressing forward to the other side of the pool for the 10 yards. Attempt 5 sets continuously before resting.

2. Squat Jumps: To begin this drill you will want to stand in the same level water as mentioned in the high knee drill. Stand with your feet about shoulder width distance apart or slightly wider. From here you will want to forcefully initiate a counter movement by squatting and simultaneously swinging your arms down and back driving them through the water. Once you are at the bottom of your squat then forcefully explode upward extending your knees and hips until your are jumping and coming up out of the water. You will want to continue to do every rep in succession. You will quickly see the huge amount of exertion this will put on your body and your cardiovascular conditioning 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!

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!

Kettlebell Power - 2 Methods to Develop Strong Explosive Muscles With Kettlebells!

To begin, I want to make it clear that kettlebells aren't just used for endurance training. Let the truth be known that kettlebells are an awesome tool for building up one's endurance, but you can also obtain some great strength from the use of kettlebells as well. Check out the following 2 methods that you can apply in gaining strength in the handling and manipulation of kettlebells, and how they can also be a great supplemental tool for your strength program.

1. Getting Stronger Lifting Bells: Well one way to get better at building strength, and specifically building strength by handling kettlebells, is to get used to working out with heavier bells. You can progress and document your strength results with kettlebells just like you would with any other lift like bench-press, squats, and cleans. The key is to allow your body to adapt to the heavier load by steadily increasing the weight of the bell to get better at executing the same lift. For instance, if you are doing the overhead snatch then keep the reps low and consistent and steadily go heavier every set with another bell at the same rep count. Eventually you can further challenge yourself by adjusting the weight and reps to do more.

2. The Supplement For Strength And Explosiveness: Strength and explosiveness can be obtained from kettlebells from the first concept that I mentioned, but they can also be great at assisting you to get better with other lifts as well. For example, a lot of strength and conditioning programs use a lot of auxiliary lifts that include the use of smaller muscle groups to transition between the bigger lifts. These could include movements like bent-over rows, bicep curls, and leg extensions. One way to get more bang out of your strength and fitness program is to scrap the smaller auxiliary lifts and substitute them with something like the kettlebell swing or windmills. You will quickly find that gaining more muscular power and strength is easily brought on by the gruesome bell in this fashion!

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!