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!

Kettlebell Women - 2 Great Kettlebell Lifts Women Can Use to Develop Amazing Glutes, Abs, and Legs!

Kettlebells are just now really starting to become well known. If you have been reading and paying attention to what really works in the confusing world of fitness then you know how much of an impact the bell can have on your fitness and strength program. With a kettlebell you can literally punish the body-fat to go away and to stay gone!

1. The Double-Arm Swing: If you want to burn fat away from your body fast without playing around then you need to up your intensity. The kettlebell double-arm swing is the lift for you. Many women want to lose weight and body-fat fast and this is the best way that I can recommend. To start the lift place the kettlebell on the ground between your feet. Your feet should be shoulder width distance apart. Perform a squat and pick the bell up with both arms. From here simply execute a quarter squat by sitting your rear back flexing both your hips and knees. Keep your arms straight throughout the movement and allow the bell to swing between your legs. From here immediately extend the hips and knees building momentum with the bell creating an arc that elevates the bell to chest level. Execute 20 to 40 reps at one time for a set. If you really want to challenge your cardio then swing for time instead of reps!

2. The Single-Arm Swing: Just like the double-arm swing the single-arm swing is executed in the same way. The only difference, of course, is that you are swinging with only one arm. Make sure you grip the bell with the handle crossing the mid part of your palm instead of gripping it with your fingers. This will assure that you don't lose your grip on the weight. Upon the descent of the bell going between your legs allow your forearm to corkscrew a bit with your thumb pointing down. As you ascend in the arc of the swing allow your hand to rotate back to where your palm is face down. Execute a desired number of reps like I specified with the double-arm swing.

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!

Incredible Plyometrics - 2 Plyometric Drills to Perform on a Single 18 Inch Box!

Did you know that you can develop tremendously explosive leg power by including an effective plyometric program into your strength and conditioning regimen. For starters, if you don't include these athletic performance based drills you are doing yourself a disservice. Allow yourself a moment to look at these 2 simple drills that I guarantee will add to your vertical jump, speed, quickness, and overall fitness. The beauty of it is that they both can be done on a simple 18 inch box.

1. Standard Box Jumps: For this particular drill all you will need to do is stand about a foot in front of the plyometric box. Make sure your feet are about shoulder width distance apart. From here you will want to execute a perfect form squat jump. Make sure you do this by initiating a counter-movement with your arms by swinging your arms back at the same time you bend at the hips and knees. Next, you will want to immediately extend at your hips and knees explosively jumping off of the ground. You should land on top of the box still with your feet shoulder width apart and squatting to absorb the landing on the box. You want to land heel to toe! Simply step off of the box and get back into position to start all over again.

2. Step Single-Leg Box Jumps: For this drill you will want to stand to one side of the box. For the description lets assume it is your right leg. So begin by standing beside the box with your right foot placed up on top of the box with your left foot still placed on the ground. From here explosively utilize your arms to assist you in a vertical jump while thrusting off of the box with the right leg. You are primarily exploding up with your right leg off of the box and you will land on both feet on the ground beside the box. Remember to land with your feet shoulder width apart and to squat to absorb the impact.

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 Strength - 2 Lifts to Execute With Kettlebells For Great Overall Body Strength!

If you want to improve your flexibility, strength, power, and fitness then you will have to include the following 2 lifts into your kettlebell strength training program. Permit yourself a minute to read and study the following 2 lifts.

1. Clean, Squat, and Press: This particular lift is wonderful because you are implementing both the push and pull movements in the lift. To begin, you place the bell between your feet. Make sure your feet are slightly wider than shoulder width distance. Execute a squat and grab the bell with your hand (Note: for this particular exercise we are doing a single bell lift). Next perform a clean movement bringing the bell to rest at your chest level. Your arm with the bell should be at rest just outside your midline and against your torso. From here execute another squat. Upon ascending in the squat press the bell above your head. Properly lower the bell to the floor and repeat for subsequent reps. Note, the intensity of this exercise can be adjusted by adding another bell and doing 2 kettlebells or by increasing the weight.

2. Single-Arm Overhead Squat: Now this is one intense drill that you can perform to really work on building superior core strength, balance, and overall stability. Here you want to start the same way as the clean, squat, and press drill. Execute a squat to grab the bell to clean to your chest. Next, press the bell overhead. Now the next part is important. Make sure that your shoulder is locked into the socket and that you keep your elbow locked in place. This locking allows you to support a heavier load for the movement. From here you want to squat keeping the bell overhead the entire time. This drill is great for developing amazing shoulder stability, core strength, and overall fitness. This should be practiced regularly in your kettlebell 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!

Ultimate Strength and Conditioning For Volleyball Players!

For you volleyball players that are serious about beating up on the competition and want to take your game to a whole new level then kettlebell training for volleyball is right up your alley! For the following 2 drills all you will need is a couple of relatively heavy bells of equal weight. Apply the following 2 kettlebell drills to your personal program for optimal performance and an increase in your vertical jump!

1. Dual Kettlebell Man Makers: For this drill you will simply start by standing with your feet slightly wider than shoulder width apart. Make sure you perform this on flat ground. This is an awesome drill for the volleyball player to perform to help with digs and getting on and off of the ground as fast as possible! Begin by setting the bells between your feet. From here simply clean the bells to your chest. Next, when you lower the kettlebells back to the ground simply place them about shoulder width apart and perform a burpee while still holding the handles of the kettlebells. Perform the burpee off of the kettlebells, keep a grip on them, and stand up to clean them back to your chest. Repeat the process for every following rep.

2. Kettlebell Renegade Rows: For this kettlebell workout routine simply get back into the push-up position holding on to the handles of the kettlebells. From here make sure that you have a stable base with your feet holding them about shoulder width apart. Next, perform a push-up off of the kettlebells and when you ascend to the top of the push-up simply row a kettlebell to your rib cage. Lower back to the ground to perform another push-up and then row the kettlebell on the opposite side. Each side counts as a single repetition. Perform 5 of these on each side to start. This is a great kettlebell exercise for your abs and core. 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

Kettlebells - 2 Exercises Women Can Execute to Get a Beach-Worthy Body!

Ladies summer is here, but it isn't too late to start getting your body into shape for the beach either for this summer or next! Kettlebells are a hard-hitting tool that can be used for you to annihilate body-fat and get you into the greatest shape of your life. Check out the following 2 exercises that I have included here to help you kick your fitness into high gear!

1. The Double-Arm Kettlebell Swing: This is a wonderful kettlebell training drill for women. If you want to develop a tight set of glutes (tight butt) and legs that look slick and athletic along with a hard flat stomach then you will like the results that you get from this challenging exercise. To begin, simply squat to pick up the bell from between your legs. Make sure your feet are about shoulder width apart in length. Next, you will want to perform the hip snap movement to create momentum to swing the bell from between your legs up to your chest level. To do this simply flex and extend at both your knees and hips back and forth in a constant motion. Make sure you keep your shoulders retracted and your arms straight. Perform 30 to 50 of these in a row with a moderately heavy bell and you will know exactly what I am talking about when I say "beach body!"

2. The Kettlebell Squat: This is a simpler exercise than the swing but is very effective for helping you to develop lean hard muscle in your hips, glutes, low back, and hamstrings. This kettlebell exercise is performed by setting the bell right between your feet. Make sure your stance is about shoulder width or slightly wider than shoulder width apart in length. Perform a perfect form squat and reach down with both arms to pick the bell up. Make sure you properly flex at your hips and knees to perform the squat. Once you ascend lock out both your hips and knees at the top of the movement. Perform every rep by picking the bell up and setting it back down. Do this continuously for about 30 to 50 reps in a row! This will certainly speed up your fat-loss progress.

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!

How to Build the Ultimate Body!

So what is the ultimate body? That is the question you need to ask yourself before reading any further into this article. You've heard the old saying that "Beauty is in the eye of the beholder." I often wonder about what some people consider beautiful, however I guess that is why this interesting saying exist. Anyway, ask yourself the question that I posed. Now do you want to build that body? Now I am going to tell you that you can't do it! At least not exactly.

Now that I have your attention you are probably wondering what in the hell I am talking about. Lets think about this example of the ultimate body in a logical fashion. Lets say that you think Arnold Schwarzenegger has the ultimate body. Now if you want to look at this realistically you more than likely are not going to look like the Governator! This is true for many reasons. Reasons like genetics, training, diet and general looks all pose as too many true differences that serve as to the reason why you won't be able to look like Arnold. Now having said that it doesn't mean that you can't resemble him by building your body to have common physical traits.

Another example would be that if you think that the ultimate body is more of the Men's Health kind of look like someone resembling Brad Pitt, then this is even more different than the Arnold look. Chances are you don't look like Brad Pitt either, but you can cater your training to forge your body to resemble the look. This is the key to trying to find your "ultimate body." You have to structure your strength and condition program to fit the goal you want to achieve. If you are going for the Arnold look you need to train your body for muscular size characteristics, but if you want to train for the Brad Pitt look then you should train more for strength and hardcore fitness.

The bottom line is that whatever your ultimate body is remember that it is YOUR body and not the guy on the cover of Men's Health or Muscle and Fitness. Forge your body to be what you want it to be. Hammer away at it the way a blacksmith would hammer out a hot chunk of iron to forge the ultimate weapon for combat!

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!