What is the difference between real ultimate strength and fitness and everyone else's so-called "expertise"? The answer is in my secret weapon of strength. I'm introducing the NUCLEAR BOMB of fitness: The simple version of my Kettlebell Philosophy!

The Kettlebell Swing: (The Pull) The kettlebell swing is the base strength endurance lift that you can perform with this device. This involves one of the two key movements that you are capable of performing with most any lift. The swing is a pull oriented lift. This exercise is very dynamic in nature and is performed by you having to perform the hip snap motion by forcefully having to flex and then extend at both your hips and knees in order to create the necessary momentum to swing the bell back and forth like a pendulum. The arc like motion of the bell is initiated by your hip motion and propels the bell back and forth from between your legs up to at least chest level. This is one of the most common strength endurance lifts that you can perform with the ancient kettlebell and it requires the use of hundreds of your working muscles in order to effectively pull it off. This is the first main lift in the foundation of my kettlebell training philosophy. Without it you can’t progress to anything else.

The key to properly executing the kettlebell swing or any other lift for that matter is making sure that you maintain strict form by stabilizing your core center. This has to be done whether or not you are lifting kettlebells, barbells, dumbbells, or even medicine balls. Being mindful of your core center is important irregardless of what you are doing. A strong core stabilizes your spine and maintains ideal posture whether you are walking through the grocery store, playing a game of poker.dk, or even painting your house. Without this you cannot have a functionally fit body and be truly fit. My entire strength and conditioning philosophy is centered around, but not exclusive to the kettlebell. The bell is simply a tool in the toolbox that I prefer to use to help you to shape and acquire the strongest fittest body possible. By learning the technique involved with the swing lift you will be better in every other aspect of your training. The kettlebell swing is tremendous for helping you to develop a strong core center, enhanced mobility, cardiovascular conditioning, total body strength, and improving overall stamina. If you can master this lift you can master most any other!

The starting position of the Swing.

Midway through the arc of the Swing.

The end of the Swing (or the Pull).

The Kettlebell: The Walking Static Press (The Push)

Note my recognition of the Pull and the Push. Both of these actions are the two basic movements of the human body. Everything we do can be classified in these movements. So for the second half of my kettlebell and strength philosophy I want to describe a push movement with the bell. Here is the catch: Before completing this push movement you have to learn another simple pull movement-the clean. First of all you may be wondering, what is a clean? The clean means that you have to lift the bell or weight from the ground to your chest in one “clean” movement.

So to start this lift begin with the bell on the ground as described in the (Pull) paragraph above. From this point the individual will clean the bell with one arm. To begin, the kettlebell lifter will perform a proper squat and grab the bell with the gripped fist facing away or using a pronated grip. Then the person in one continuos motion moves to a standing position at the same time pulling the bell from the floor and in a corkscrew motion rotates the bell to the outside of the forearm. The arm should come to rest against the front of the chest and abdomen slightly off-centered depending on which arm is used. Women should be conscious of having the arm off-centered slightly more than men for obvious anatomical reasons.

Once the kettlebell is lifted to this point then all you have to do to achieve the static walking press is two things. The first, is to make sure before you do this that you are on a level and flat surface with plenty of walking room. The second, is to simply press the bell from the chest-level catch position to overhead with the shoulder and elbow locked into position. From here all you have to do is walk the desired distance. Finally, just make sure to always lower the bell the same way in reverse that you got it from the ground. This is always a safe and correct way to unload the bell! Finish the Drill!

There are many other pushing oriented lifts that you can perform with the kettlebell, but this is a great one to start with. Even if you just have to practice standing and pressing the bell straight overhead you are in a great position to start properly handling the bell at the overhead position. Like any properly executed overhead press you are not using the SHOULDER to press the weight, but rather only using the shoulder to stabilize the bell once it is pressed overhead. This should be the case whether or not you execute an overhead press with a kettlebell, barbell, dumbbell, or even a sandbag. To press any weight overhead you've got to pack your shoulder joint and stabilize your core center by building pressure throughout your torso! This is where the importance of breathing comes into play.

Whenever you handle a relatively heavy load you've got to create core stability by tensing up your abdominal muscles. The best way to describe this is for you to imagine that you are just about to take a punch straight to the gut! If you are standing there relaxed and unstable then the impact from the punch is not going to feel good at all. However, if you tense up your core center by tightening up your abs and pushing air out from your diaphragm before taking the punch then you can take a greater blow to the gut. Look I'm not saying that it'll feel like a day at the spa, but it will feel much better than being relaxed and unstable. This takes practice, but that is what I am here for if you need it! Don't worry I won't hit you in the gut too hard!

Are YOU ready?

If you want to journey with me into the dark dungeon of the kettlebell torturing world only to emerge from the ashes with greek god physicality then what are you waiting for? Click on the link below for the purchase of your kettlebells.

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