One particular lift that is performed with the kettlebell that is tremendous in helping you to obtain overall superior strength and assist in the mobility of your shoulders is the single arm get up (or turkish get up). This particular kettlebell lift involves you starting out on your back holding the kettlebell above your head, but always at an angle with your arm perpendicular to the ground.

Ultimately the objective is to stand all the way up to your feet and return to the ground while maintaining the load of the bell above your head and with your arm at the perpendicular angle to the ground. To do this you must always think SAFETY first! Use common sense and have 110% confidence in your get up lifting ability before attempting this. As you lay on the ground lift the bell up in one arm using both hands. This is important again for safety. As you start up you want to start tightening your abs and core to roll your body onto your side.

As you do this maintain the vertical perpendicular angle of the bell. “Spear Head” the bell with your arm by pointing in the direction of the ceiling and keeping your lat tense throughout the lift. As you roll onto your side simply roll onto your elbow of the arm that is on the ground. From here work on transitioning your weight to the hand of the arm on the ground. As you are doing this the leg opposite of your free arm (arm on the ground) should assist in the pushing and shifting of your body weight.

Once your weight is distributed to the arm of the free hand from here you simply “get up.” There are many ways to get up at this point, but how you choose to do so is your business. Just make sure that you are comfortable in which way you choose. Once you stand then simply reverse the process entirely to return to the ground.

By implementing this kettlebell exercise into your workout routine you are stepping up your training by a few notches! Take the time to learn more about kettlebell lifts and this ancient art form. By doing so your workout routines will never be the same. I will even make it easier for 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!

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Improved Functional Strength
Unlike Western strength method in the past, kettlebell training involves training the movements rather than training the specific muscles with isolation contraction. Although muscle isolation contraction with dumbbells or barbells can promote development of huge muscles bulk seen in bodybuilder, it does not confer enhanced functional strength that is useful in athletic performance or daily functional performance. Because kettlebell strength training emphasizes training the movements, it allows the individual to transfer the improved ability to

Improved Cardiovascular Fitness
Very often, people associate cardiovascular fitness with long-slow type of aerobic training such as walking or slow jog. The truth is, more vigorous level of cardio training is required to improve cardiovascular fitness. With kettlebell training, it can quickly improve the individual's cardiovascular fitness in less time than the typical type of distance training due to its high-intensity nature.

Enhanced Body Composition
This Russian strength training method can be a mix of high-intensity cardio and strength training that can results in fast fat loss that will improve the tone in the body. Because of the combined effect of high-intensity cardio and strength training, it can raise the post-exercise metabolism to an even higher level that will cause sustained high level of fat burning effects.

Reduced Risk of Injury
Although kettlebell training may look dangerous due to it ballistic nature, it is surprisingly safer than most people think. This is because it trains movements and movements are optimized as a result. There are fewer imbalances between the agonists and antagonists in the body. As such, injuries are not only greatly reduced the aches and pain in the body greatly diminished.

In conclusion, kettlebell training is a great all-round fitness tool for both men and women. However, it can lead to injuries like any other form of exercise if proper instructions are not undertaken. Always be sure about the proper techniques before undergoing a full kettlebell training program.

TC is a Perth kettlebell instructor serving the City of Nedlands, Subiaco and Claremont in Western Australia. He also runs a Perth kettlebell bootcamp and provide small group kettlebell personal training services that specializes in fat loss and strength training.

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A skipping rope.

Skipping is a great exercise. It can be done almost anywhere (just mind the light fittings!) and a small amount of time can achieve big results. 15 minutes of skipping burns between 150 and 250 calories depending on your intensity. It tones most of the body, is good cardiovascular exercise and helps posture, balance and co-ordination.

You can buy skipping ropes from about £1.50 in toyshops, sports shops and on line, a great rope is around £10. Be careful when buying from kids shops as they tend to be a bit short so you may trip over!! It is personal preference but I would steer clear of the plastic types, it is inevitable that at some stage you will fall over your own feet and the rope will ‘whip’ your legs….this is bearable with the plaited ropes but with the plastic ones you will look like you have just had a session with Miss Whiplash!! (And although that may appeal to some of you that really is a different article….)

A kettlebell

Seems to be the latest exercise craze but does provide a really efficient work out in a short space of time. Helps with cardiovascular fitness, strength training, core stability and calorie burning. Workouts with these are not easy…..but as you only need to spend 15 minutes on it, the effort is worthwhile! There are different weights and designs and again it is personal choice but a 12kg should be perfect for most women and indeed men. For those who are stronger you can go as high as you like. A 12kg kettlebell will cost around £25, and prices depend on the weight.

There are loads of exercises you can do with a kettle bell, just tap ‘kettlebell workouts’ into google. Swings, snatches and deck squats are my favourite as they work the whole body.

A set of dumbbells

A set with three different weights is ideal, although unless you are a complete beginner with very poor strength you will rarely use the tiny ones. Many sets have a 1.5kg, 3kg and 5kg which is usually plenty, although you may need a heavier one as your strength increases. Using weights will not necessarily make us ‘bulk up’ they will tone and increase metabolism. A basic set of dumbbells costs upwards of £15, and nothing fancy is required, I find the plastic ones more comfortable to use than metal but try a couple in a sports shop to see what is best for you.

Again there are loads of different exercises to work your whole body, arms, shoulders, back, legs and core, and there are 100’s of demonstrations on the internet.

An exercise DVD.

And there are 100’s of them. Find one that appeals to you, fast paced, dancing, yoga, toning, whatever your level of fitness and likes and dislikes you will find something! My friend loves Davina McCall, I find her really irritating and like Kirsty Gallagher and a yoga one I can’t remember the name of! These provide a structure for your workout and save you thinking about what you need to include. They tend to take about an hour to complete so use when you can spare that bit extra time – if you only have 10 mins, get the skipping rope out!

Amazon have a really good selection, you don’t need to buy the latest release and some of the older ones are really cheap. You can also sell your old ones on here – use it like a swap shop so you can have a new one every couple of months without spending a fortune.

A good pair of trainers.

Yes, you can spend way over £30 on trainers, but it really isn’t necessary and you can buy a perfectly good pair for £30. For most people a good pair of cross-trainers are perfect, they need to be very comfy and provide good support. If you are particularly active in a certain activity (such as running or tennis) it may be worth buying a pair designed more specifically for this. Wearing trainers can help support our feet, knees and hips during exercise. Pop your trainers on and go for a good walk, even wear then to walk to work. Walking is a great all round exercise and you need nothing but your trainers!

One last thing (for women) a good sports bra is essential. And I mean essential, especially for anything that involves bouncing, skipping, jumping etc. Even if you are a small cup size, buy a sports bra!!!

To begin, many people ask me if kettllebell training is effective for gaining muscle mass and strength. To answer this as completely as possible I'll need to begin by saying that barbells and powerlifting style workouts are the best way to gain muscle mass, increase power and strength. With that being said, the next important point to make clear is that kettlebells are excellent training tools for gaining mass and functional strength, however they should not be your first choice if that is your only goal and you want to do it as fast as possible, I would go the powerlifting route in that case, or at the very least consider cross-training.

If however, you want the versatility and freedom to train whenever and wherever you like, then kettlebells might be a better fit. If your goal in training with them though is to gain mass and strength then you'll want to invest in two kettlebells of the same weight as training with two kettlebells is necessary for stimulating bigger gains, more weight = more gains. Simply put by doubling the kettlebells you are putting your body under double the stress.

They true beauty of kettlebell training is in the verstility of the training tool. Kettlebells can be trained at home, outside and pretty much anywhere. You don't need extra equipment like a bench or a gym to take full advantage of them, and training with them will develop flexibility, endurance as well as strength.

One of the biggest limitations of kettlebell training is the difficulty in increasing resistance. Because it's almost impossible and impractical to add weight to a kettlebell, (you can add magnetic weights in increments of two and half to five pounds) but this is tricky and doesn't work well with all exercises especially swinging and explosive movements. It's also very expensive to buy multiple kettlebells and most people will own, 2-6 kettlebells to maintain gains from training with them. More than this would provide increasing resistance but as stated would be very costly. My personal kettlebells are one fifty-five pounder, two seventy-two pounders and two one hundred-five pounders. This allows for very strenuous workouts. The lack of incremental weight is compensated for by adjusting the time under tension and other variables involved in increasing the resistance involved.

One of the biggest dangers that everyone training with kettlebells should be aware of is that because many of the movements are explosive and involve lifting the kettlebells overhead, caution needs to be taken in making sure that the kettlebells are always under your control and this takes practice before getting used to it enough to perform the exercises with heavy weight in a safe and secure manner.

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Kettlebell Thrusters

If you are a rugby player then you better have a strength and conditioning program that is based around building as much strength and mobility as possible. Speed, power, and conditioning are all necessary traits for you to have within the scope of your sport. This is why I am including a single lift known as kettlebell thrusters to help you achieve these physical elements and propel your rugby game hopefully right to the top!

By now you may be somewhat familiar with kettlebells or at least their reputation for building athletic bodies. As a strength and conditioning professional I can honestly tell you that you kettlebells are as intense and an effective method of strength training as anything. The key to kettlebell training is that it is primarily movement based which allows for the rapid development of true athletic qualities such as strength, speed, power, and cardiovascular conditioning. Kettlebell thrusters are excellent for helping you to develop all of these much needed rugby qualities.

To perform kettlebell thrusters you will need the availability of either a single or pair of bells of equal weight. Start out by placing the bell(s) on the ground between your feet. From here perform a proper clean and rack the bell(s) at your chest. Next, perform a kettlebell front squat lowering yourself until you are able to touch your elbow(s) to the insides of your knees. This will ensure you a good range of motion. As you ascend up out of the squat simply lock out your hips and knees and press the bell(s) overhead to lock them out in a press. After you complete the press simply lower the bell(s) back to the rack position to perform the next front squat to execute the following repetition. You will quickly see just how challenging this lift can be only after a couple of reps!

Strength training your muscles for a game as physical as rugby takes work. As a professional I can think of no better well rounded strength lift for you to perform for your rugby strength training program than the thrusters. If you are interested in learning more feel free to access the rest of my articles on the subject for free. Remember that most any athlete can train hard, but only champions train smart my friend!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com
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Kettlebell Snatches For Rugby

If you are going to effectively compete on the field of play in a violent sport such as rugby then you have got to get your body involved in the act of explosive strength training. Kettlebell snatches are an awesome strength training exercise for helping you to develop superior core strength, hip power, speed, explosiveness, shoulder stability, and overall tremendous cardiovascular conditioning. All of these traits I have mentioned are absolutely essential in the game of rugby.

To perform the kettlebell snatch you will need the availability of a single bell of moderate resistance. Begin by pulling the bell either off of the ground, or from pulling it from a swing lift from between your legs to elevate it to a locked out held position above your head. This is all done by you having to engage your hips and knees in a forceful motion that is known as the hip snap.

To elevate the kettlebell you will want to “hip snap” by forcefully flexing and then extending at both your knees and hips in order to drive the kettlebell up to a high pull position just lateral to your head. Once the bell reaches this “high pull” position it will peak out and reach a point of “weightlessness” for a fraction of a second. As the bell reaches this point of “zero gravity” then you will want to vertically punch your palm towards the sky in order to complete the execution of the snatch lift. You will see just how challenging this lift can be only after a couple of repetitions.

The overhead snatch is one of the best kettlebell strength training lifts you can possibly engage in for the sport of rugby. If you want to learn more about kettlebell snatches and other great lifts then feel free to access the rest of my articles on the subject for free. Remember friends that most any athlete can train hard, but only the champions train smart!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com
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Football strength and conditioning programs are by in large similar. Even as a former strength and conditioning assistant at the University of Georgia and having visited other programs I can tell you that most programs include 3 basic lifts into their workouts. They all bench, squat, and clean. Now I'm not going to get into the specifics as to where I agree and disagree with this because it would take too long, but for the sake of this article I can honestly say that one area of strength training that a lot of the major programs are lacking is with the inclusion of kettlebell training.

You see kettlebell lifting is an ancient form of training that has been around for over three centuries now from one degree to another. You see the thing that makes the kettlebell so effective in developing superior strength in athletes is that it has an awkward design. This device basically resembles a cannonball with a handle attached to it. It doesn't matter how you hold the kettlebell it is always “pulling away” from your center of gravity. This alone makes you stronger! When applying its awkwardness to more dynamic and free moving lifts you amplify the effect the kettlebell has on your body by ten fold! This is why the world's strongest men and best athletes have been using this device for so long.

Now in terms of a your football strength and conditioning workouts this device will get your body ready for just about anything that you will face on the gridiron. At the beginning of this article I mentioned that a “lot” of programs are lacking in the kettlebell lifting department, but I didn't say “all” of them were. Many of the TOP programs in the country are adopting this ancient method of training and rightfully so. You see another great quality that makes kettlebell lifting so effective for your football strength training workouts is that it is primarily a movement oriented style of lifting. It teaches you how to manipulate bodily movements and develop strength through the natural movement patterns of your body. After all, the last time I checked football isn't played with you sitting down, is it?

If you haven't started to include kettlebell lifting into your football strength training workouts then you are missing out. This style of lifting is about developing your total athleticism. If you want to learn more about the subject then feel free to access the rest of my articles on the subject. Remember that most any athlete can train hard, but only the champions train smart my friend!

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!

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One of the biggest questions we get asked is what is the difference between the brands of kettlebells that you sell. The questions usually revolve around Cap vs Wright or Dragon Door. Sometimes about Troy and every once in awhile about Body Solid. Now I am going to tell you right up front that I personally have a bias toward the CAP bells, there is no real scientific reason. In fact the best question I was ever asked was, “…if you were stuck on a desert island for the rest of your life and could only bring one kettlebell, which brand would you choose?” My answer, “CAP” I just like them, but you may not like them. As with most equipment, there is some personal preferences that play into the decision and I am hoping that through this article you will get some solid facts that will help you in making your decision.

Price

Lets just get this one out there first thing. The question usually goes something like “why are the Dragon Door so much more expensive then other brands?” or “are the Dragon Door kettlebells really worth that much more?” Now at the risk of stepping on toes here, my answer is “No”. I have seen the Dragon Door kettlebell side by side with a CAP kettlebell and while there are cosmetic differences I do not see a tremendous difference. However I have seen my $40 Addidas basketball shoes next to Nike Air Jordans and there is not much difference there either, but yes the Air Jordans are way cooler then mine. I like Dragon Door, they make a fantastic kettlebell. It is because of Dragon Door that the kettlebell has become a popular training tool again. They can command a premium price and we applaud them for this. If you are going to be RKC certified then you might want to spend the extra to have these kettlebells, but for the most part there is no need to spend that much on a kettlebell, especially if you are just starting out.

One of the other things you should also consider when shopping by price is shipping. Everyone ships differently. Sometimes shipping is built into the price of the kettlebell, sometimes shipping seems expensive, but no matter what some how some way you are paying to ship that kettlebell. It is not cheap to ship a 53 lb hunk of iron across the country. A great example of this is the Troy and CAP kettlebells, at first glance the Troy are cheaper, but upon closer inspection the CAP actually come out less because we are able to ship the CAP consistently from our location while Troy's are typically shipped from one of the Troy warehouses. At Christian's Fitness Factory we do our best to give you actual shipping costs. We do everything we can to ship it safely and inexpensively. If that means we need to re-box them we re-box them. Most companies will not take the time to do this, but it is very important to us.

Dragon Door $$$$$

Wright $$$

CAP $$

Troy $

What are the Major Differences?

For the most part I am going to be focusing on the differences between the CAP and Wright Kettlebell because these are the two brands we recommend the most. The common questions revolve around handle smoothness, width and thickness. We will explore these items on the 35 lb (1 pood, 16 kg) and the 53 lb (1.5 pood, 24 kg ) kettlebells.

Handle smoothness: The Cap has a baked enamel finish on it. This provides a very smooth and almost glossy surface. The Wright kettlebell has a relatively raw but painted surface, this provides a bit rougher of a surface but is a nice texture. The Troy kettlebells have a raw surface with a clear coat on them. Troy has made great improvements on the handle of their kettlebells, while still the roughest of the ones we carry they no longer resemble a cheese grater and are very similar to the Dragon Door handle.

Why would the smoothness make a difference? Well it again comes down to personal preference, but there are some advantages to each. The biggest thing is how much your hands sweat and how much you use chalk. If your hands start sweating just thinking about picking something heavy up then you probably want to consider a handle that has more texture. I love the smooth handle of the Cap kettlebells and I am not much of a sweater, but on high rep workouts even I notice that it becomes a bit harder to hold onto the kettlebell because it is slippery while the Wright kettlebells will be a little easier to grip. The rougher handle bells also hold chalk better. The downside to a rougher handle and chalk is that they can cause callous tears quicker. The smoother the handle the less likely it is to tear your hands up.

Handle width and size: This is a big deal for people with big hands. The shape of the handle is also important, but most companies have gotten on board and now make their kettlebells with a rounded handle. Avoid kettlebells that have squared off handles. They are very uncomfortable even with small hands.. Here are the measurements that I got:

CAP 35lb

• Handle Circumference 5″
• Handle Diameter 1 3/4″
• Inside Width 4 3/4″

Wright 35lb

• Handle Circumference 4 7/8″
• Handle Diameter 1 5/8″
• Inside Width 5″

53 lb CAP

• Handle Circumference 5″
• Handle Diameter 1 3/4″
• Inside Width 4 3/4″

53lb Wright

• Handle Circumference 5″
• Handle Diameter 1 3/4″
• Inside Width 5″

It is interesting to note that the handle size on the CAP stays consistent across the sizes (I had a 70 CAP and it was not bigger) while the Wright increases in size as the bell gets heavier. This is something you definitely want to consider when buying your kettlebells.

The slightly narrower inside handle on the CAP makes it a bit more crunched in there for larger hands while the Wright kettlebells provide a more comfortable grip. As the kettlebell gets heavier this can become more of an issue as you need all your fingers in there. My coworker Jason is able to put his little fingers outside of the CAP 35 lb kettlebell and hold it but to hold the 53 he needed to have them inside while on the Wright 35 and 53 he could hold both comfortably with all his fingers inside the kettlebell handle. If you have very large hands this becomes very important to consider if you are doing two handed work. On the flip side with small hands you may not want a wide grip if you are doing single hand work.

Casting and What's the Deal with the Rubber Bottom

Another question that comes up often revolves around the casting method of the kettlebell. All of the kettlebells that we currently carry are a solid cast for the bell they are not filled. The CAP, Dragon Door and Wright kettlebell are all one piece cast. This means that the kettlebell handle and bell part are all one piece. The Troy kettlebells are a two piece cast. The handle is inserted into the bell between 2 and 3 inches and welded. This allows Troy to improve the handle smoothness and shape without creating a whole new cast for the entire kettlebell. This is a concern for some people due to the fact that a weld presents a spot of weakness, but for most people should not present an issue. The rubber bottom on the CAP kettlebells is amusingly one of the most controversial issues. People love them or hate them. They are easily removed and do not affect the overall feel and weight of the kettlebell. The bottom is nice if you are using the bells inside your home or in a studio. I would recommend that if you want to use them outside you remove them so you are not collecting grass and crud under the lip.

So, bottom line which one would I want on desert island? I am a die hard CAP fan and in fact when we begin manufacturing our own brand of kettlebells in the next few months they will be very similar to the CAP brand. I like the smooth handles and the overall feel of the kettlebell. I do not use chalk so that is not a huge issue for me personally. Because I tend to have what my co-workers so lovingly call “child hands” the slightly narrower inside grip does not present an issue for me. These are the reasons why I like the CAP kettlebell, but these may be the very reasons that you will not like them. If you have larger hands or use chalk then you will definitely want to consider the Wright kettlebell. It is very important that you review what is important to you and your personal needs when purchasing your kettlebell. I would use and have no problem recommending any one of the kettlebell brands that we carry.

Christian's Fitness Factory (http://www.christiansfitnessfactory.com) is the Ultimate Fitness Equipment Supplier. We are the complete source for commercial and residential fitness equipment at affordable prices.
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I must say that if you are wanting to transform your body into a fat-burning oven then you are in the right place. To do this you must provide yourself with a sound training plan. Take a second to read the following 2 kettlebell drills that you can use to give your metabolism a serious bump to start burning off the fat!

Kettlebell Farmer's Walk: This drill requires the use of a couple of kettlebells and an open flat space. Mark off a distance of about 30 yards and then you are set. Pick up your kettlebells, hold them by your side, and begin walking. That's simple enough right? Well it's simple enough to understand, but actually doing it is a lot more challenging than you might think! Just make sure that you use a pair of moderately heavy bells for the drill. To promote substantial fat-loss you must intensify the drill. If heavier bells are unavailable then be strict in manipulating the number of walks and make sure that you don't give yourself too much rest time between each 30 yard walk!

Duel Overhead Kettlebell Walks: This drill is even more intense than the first. This drill is set up the same exact way as the farmer's walk. This is one kettlebell training drill that is sure to help you lose the weight! To begin, simply clean and press both bells up above your head and once again walk the designated 30 yard distance to the other side. Make sure that your elbows are locked out and that your shoulders are sucked into the sockets. This ensures that you are able to sustain the overhead load throughout the drill. Attempt to perform 4 good 30 yard walks with a moderately heavy set of kettlebells for the first attempt. Give yourself no more than about 45 seconds rest between each gruelling walk. Give it a try and watch the fat-loss happen right before your eyes!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com
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What is a Kettlebell?

A kettlebell is a Russian type of hand weight that is shaped like a big cannonball with a handle. Often made out of pure cast iron, they are available in a wide range of weights and sizes. The lightest one weighs in at only 10 pounds, and they can increase in weight all the way up to 100 pound weights. These unique tools are used in a wide range of strength training exercises, to increase muscle and build endurance. Now that you know what they are, you can begin to learn the history of the kettlebell.

The History

Kettlebells originated in Russia, and the first recorded mention of them was in 1704 within a Russian dictionary. The Russian word for Kettlebells is “girya,” and the men who lifted these weights were called “gireviks.” Kettlebells gained recognition as a superb weight loss tool when they were featured in the fitness magazine Hercules in 1913. In the recent history of the Kettlebell, they have become increasingly popular within the United States thanks to a man named Pavel Tsatsouline. Tsatsouline is a fitness author who used to be a trainer for not only the United States armed forces but the Soviet Union forces as well. Once the United States noticed that they could not endure as long as their Russian counterparts within competitions, they began incorporating the kettlebell into their training routines. In 1985 a committee for the sport of Kettlebell lifting was created, and the first National Championship for Kettlebells was help in Russia in 1985 with its own set of rules and standards. Today, the Kettlebell is being introduced into the fitness routines of the everyday man, as their benefits have proven them to be one of the most useful tools for building strength.

The Benefits

As the long history of the Kettlebell proves, it has many benefits to offer those who use it on a regular basis. These benefits include:

• The building of endurance.
• Toning and Strengthening of almost every muscle of the body.
• Allows you to take harder hits.
• Increases flexibility.
• Helps you to shed fat.
• Gives you the freedom to get an intensive workout from home.

The history of the Kettlebell is a long and proven record of its effectiveness. These unique exercise tools have been used by individuals around the world for hundreds of years to build muscle, lose fat, and strengthen their endurance. Now that the Kettlebell s have been incorporated into everyday exercise routines, you can use them from the comfort of your home as a unique alternative to bulky fitness equipment and expensive gym memberships.

Mike Bromley runs a kettlebell resource website at http://kettlebellworkout.org. You can get more information on the best kettlebell workout for you.

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