Strong Back - The Best Lower Back Exercise in a Single Lift!

Exercises for lower back muscles have to be properly performed to prevent injury just like any other lift or exercise. As a professional trainer and strength and conditioning specialist I constantly get asked about what exercises are best for strengthening the lower back. If I had to pick one single exercise to strengthen the lower back it would be double arm kettlebell swings.

By now you may have heard of the ancient kettlebell and realize that this is an ancient strength and conditioning device that is sure to provide you with a mind blowing workout. The base strength endurance lift that is performed with the kettlebell is the double arm swing. This lift engages hundreds of your muscles at once to properly execute it. By implementing this single lift you initiate the function of your hips, low back, shoulders, legs, and arms. 

This single lift is a tremendous core strengthening exercise to give you overwhelming support for your lower back. To properly perform the double arm swing you must grab the bell with it hanging at your groin. Your feet should be about shoulder width apart in length. From here you must initiate the hip snap to swing the bell back and forth from between your legs up to chest level in an arc like motion. The hip snap is performed by you constantly having to flex and extend at both your hips and knees in a smooth continuous fashion. This is how you are able to swing the kettlebell back and forth like a pendulum. You must make sure that you are very sure of your understanding of the technique before attempting this lift, or any lift for that matter.

By incorporating this single lift into your personal lower back and hip exercises you stand to enhance your fitness and strength program exponentially. There is no substitute for the kettlebell my friend. I will even challenge you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only the best train smart.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

The Best Shoulder Exercise Period!

Shoulder workouts for mass, power, and resiliency must without a doubt include single arm overhead snatches. By now you may have heard the ancient kettlebell and understand that this strength and conditioning device has been around for centuries. Not only is this device great for your shoulders, but it is top notch for your overall fitness!

The single arm overhead snatch is a dynamic lift that is a "hybrid" in nature. In other words, it is great for both muscular power and muscular endurance. This single lift will help you to develop superior core strength, hip power, leg strength, and tremendous shoulder stability. You see this lift is very different and much more hard hitting than traditional body part specific lifts. 

Kettlebell lifts manipulate muscular movements rather than specific muscle groups. The overhead snatch is done by you lifting the bell from either the ground or between your legs up to a held position above your head in one smooth movement. This is accomplished by you implementing a technique in kettlebell training known as the hip snap. The hip snap is performed by you having to forcefully flex and then extend at both your hips and knees in order to create the necessary power to lift the kettlebell to a pulled position lateral to your head. Once the kettlebell is at this lateral position to your head the snatch lift is completed by you vertically punching your palm towards the sky. Once you "punch your palm" you should lock out your elbow and suck your shoulder into the socket. This is tremendous for developing your deltoids, traps, and lats! Your shoulders will never look the same.

If you haven't taken the time to include the kettlebell snatch or other more basic kettlebell lifts into your personal strength and fitness program then you are missing out on something huge! Take the time to learn the proper techniques involved with even the most basic lifts. Once you do this your workouts will significantly improve. I will even challenge you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Leg Power - The Best Leg Strength Exercises to Do at Home!

In order to increase your leg muscle strength you must implement exercises that involve whole body multi-joint movements. As a strength and conditioning professional I can think of no better way to do this at home than to implement the use of kettlebell training. Kettlebell training is very dynamic in nature and can easily be structured to help you build a pair of powerfully fit legs!

Kettlebell training is an ancient form of strength training that has been around for over three centuries. This ancient art form has been used by the world's greatest athletes and strongmen to forge the perfect body. Kettlebell exercises such as front squats, snatches, swings, and deadlifts are all great in helping you to take your leg workouts to a whole new level. Kettlebells are so versatile that you can use them to work every part of your body without worrying about leaving something out. You see the beauty about this type of training is that it is primarily "movement based" and not "body part specific."

This is the case most of the time, however kettlebells are valuable because they can be structured to emphasize any body part as well. You can implement the use of a pair of bells with many lifts or you can get a more isolateral (independent side) workout for optimal total body development. All you need to pull off a hard hitting leg workout is a couple of moderately heavy bells, a flat open space, and the will to work! Increase your leg muscle by utilizing the power of the ancient kettlebell.

If you haven't already taken the time to learn about kettlebell training then you are behind on cutting edge strength training my friend. This ancient art form is way ahead of the curve when it comes to building muscle and optimal fitness! I will challenge you by asking you to access the rest of my articles on the matter for free. Remember that anyone can train hard, but only the best train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Best Fitness Equipment to Get in Shape at Home!

If you are looking to get in shape at home then you have to sweat to get in shape there just like you do at the gym. Equipment or free weights is nice, but it isn't essential. As a matter of fact, you can get a lot more done by being innovative in your training by utilizing a single piece of equipment known as the kettlebell.

The ancient kettlebell is a strength and conditioning device that has been around for centuries. This device has molded some of the world's greatest bodies. The value of kettlebell training is that it is a true get in shape routine for you if you are truly serious about getting results. You see this device basically resembles a cannonball with a handle attached to it. By using the style of training that is involved with this device you will develop physical characteristics that will blow away the results you have ever gotten from using a fully furnished gym. 

You see the key to kettlebell training is that it is "movement based" and not "body part specific." This is the reason that it differs from most any other form of training than you have ever experienced. You see the key is to properly learn the technique that is involved in the base lifts performed with the kettlebell such as the swings, cleans, snatches, jerks, and one arm turkish get ups. These are all very dynamic lifts that utilize whole body movements to give you a mind blowing workout. This is also hugely beneficial because you can do these lifts anywhere. Take the bell to train in your living room, garage, front yard, or to the park. Its easy to transport and store away when you are finished. Kettlebell training is not elitist, but it does require a bit of a learning curve. Don't let this discourage you because kettlebell men and women are just a little bit better than anyone else when it comes to fitness. Let it be a badge of honor, because it is my friend.

If you haven't already included the kettlebell into your own workouts then you truly missing out. Take the time to learn how to use this device. I'll make it easy on you by asking you to access the rest of my articles on the subject for free. Remember that anyone can train hard, but only the best train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Body Weight Muscle Builder - The Best Body Weight Workout For You to Pack on the Lean Muscle!

Body weight workouts include movements that are multi-joint in nature which in turn is the reason these type of exercises are so effective. The best body weight exercises can either be endurance-based or for high intensity. Any way you try to slice it you are going to benefit a little from both intensity and endurance. A truly great body weight workout can be intensified by merely getting creative at distributing your weight differently.

One of my favorite body weight training exercises involves the one arm push up. This is a prime example of how body weight can be distributed in such a way that your strength and lean muscle gains can be as successful as using free weights. Body weight exercises can build muscle as well as anything with a little creativity. The one arm push up is a great way to develop superior core strength, shoulder stability, hip strength, and overall stability. When properly performed this push up drill is just as gruesome as any exercise you can perform with a dumbbell.

Remember that the key to strength is tension. Well, I am here to tell you that this version of push up is as good as anything when it comes down to tensioning your body. To pull this feat off you must have proper body alignment. Your feet should be just slightly wider than shoulder width distance (not doing a split like Rocky Balboa). You must initiate the hollow position to stabilize your core and lower back. You must properly suck your shoulder into the socket to support the joint and completely control your body throughout the descent and pushing portion of the exercise. You must also maintain rigidity throughout your body keeping your knees and hip locked throughout the movement.

Take the time to learn this drill my friend. This is just one high impact body weight drill, but there are many more that are sure to challenge you more than you could ever imagine. Take the time to practice this body weight exercise my friend. Remember that anyone can train hard, but only the best train smart!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

Dominate on the Court - The Best Strength Training Exercise For Basketball!

Strength training for athletes should always focus on the overall development of strength, power, speed, explosiveness, and overall conditioning. If these traits are obtained through properly prescribed strength training drills then your basketball game will improve, period!

As a professional if I could suggest a single lift for you to include into your strength and conditioning training it would be the single arm overhead kettlebell snatch. By implementing this lift you will improve the strength of your core, your hip power, shoulder stability, and cardiovascular fitness. This single lift is tremendous because it is incorporating the use of hundreds of your muscles at once in order to pull it off. 

To perform this drill you must pull the bell from either the ground or from between your legs and lift it to a held position above your head. This is done by you having to forcefully flex and then extend at both your hip and knee joints to create the momentum to elevate the bell to a high position lateral to your head. Once the bell is elevated to this high position you must complete the lift by vertically punching your palm towards the sky. As you punch your palm lock out your elbow and shoulder to secure the weight overhead. This lift will drastically improve your explosive strength training qualities. Take the time to learn and master the single arm overhead snatch.

If you haven't already included the ancient kettlebell into your personal strength and conditioning program then you are missing out on a big opportunity to really improve your game. Remember that anyone can train hard, but only champions train smart my friend!

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.

2 Great Cardio Strength Training Exercises For Women!

Ladies in order to achieve a truly beneficial workout you must include a workout that contains both qualities of strength and conditioning! In order to achieve these qualities strength training workouts for women must include the use of kettlebell training! By now you may be familiar with the ancient kettlebell and realize that this strength and conditioning device has been around for centuries. Kettlebell training has been used to mold the world's greatest bodies for a long time. Read and include the following 2 kettlebell exercises in your personal program.

1. The Double Arm Swing: This is the base lift that you can perform with the kettlebell. It involves you having to swing the bell from between your legs up to chest height like a pendulum. This single movement is highly effective because it incorporates the use of hundreds of your muscles at once and elevates your level of perceived exertion quicker than anything you will ever try. This is a workout good enough for superior results. I mean by implementing this lift you will forge a body that is considered worthy by even Hollywood's standards. To execute the lift you must initiate a movement known as the hip snap. The hip snap is a technique that involves you having to flex and extend fluently and continuously at your hips and knees to create the necessary momentum to swing the bell. Ladies if you want to kick your workouts up a notch then start with the double arm swings!

2. The Single Arm Swing: This is obviously a more intense variation of the double arm swing. By implementing this lift you further isolate your lat muscles, shoulders, back, and core independently on each side. To execute this lift you will want to grip the bell's handle towards the inner half. Pick the bell up and slightly angle the foot opposite of the hand with the bell away from your body. From here execute the hip snap. As the bell builds momentum allow it to rotate to a "thumbs down" position as it descends down between your legs. As the bell ascends allow your forearm to rotate back to a "palms down" position. Maintain a good "hook" grip on the kettlebell by gripping it deep into your palm and not with your fingers. Maintain balance and pull your shoulder back (retract it) at the top of every swing. Ladies, you will quickly see just how effective this style of strength training is at burning calories after you start including it into your workouts. Remember that anyone can train hard, but only the best train smart my friend.

To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here:http://www.betterthansteroidsebook.com You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go tohttp://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.