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The Fat Buster – 2 Kettlebell Drills To Eliminate Your Love Handles!

The Fat Buster – 2 Kettlebell Drills to Eliminate Your Love Handles!

MBody at OC Marathon Expo 2009 by mbodystrengthVal's kettlebell snatch by Petranek Fitness (Crossfit LA)

Weight-loss can only be achieved by manipulating 2 variables in your life. The first is your nutrition and the second is your exercise program. For the sake of this article I am going to talk about the exercise portion for you. The fact is that there is no “single” way to get fit. Fitness is something that can be obtained several different ways. Now having said that, the difference in a decent fitness program and an outstanding fitness program has to do with efficiency. The more efficient you are in training your body the bigger the results! I have included 2 kettlebell drills here ultimately designed for speeding up your metabolism and giving you a rock hard body!

1. Kettlebell Stair Climbs: For this drill you will need a pair of moderately heavy kettlebells of equal weight. You will also need a set of stairs or decent set of bleachers of reasonable height. I would recommend something with at least a height of about 2 stories. Simply start at the base of the bleachers or stairs with a kettlebell in each hand and start climbing. As you trek to the top of the stairs keep a constant pace. This is a great exercise for improving both your cardiovascular fitness and total muscular endurance. Once you reach the top simply turn and come back down. After you reach the bottom of the stairway simply set the kettlebells down on the ground and permit yourself a couple of minutes to recover. Be strict about your rest time. Don’t go over the 2 minute rest time if possible! Attempt to walk 5 of these to start.

2. Clean, Squat, and Press: For this drill you will need the availability of the same 2 kettlebells as mentioned in the first drill. Once again, this drill will further enhance your rate of fat-loss and weight-loss by implementing movements that are intense and efficient for obtaining those characteristics. Begin by placing the kettlebells between your feet. Simply squat down and grab the bells to clean them to your chest. Once you have the bells racked at your chest simply perform a deep squat. As you squat try to descend far enough so that your elbows touch the insides of your knees! This is how you will know that you have executed a full range of motion. Once you have completed the squat simply press both bells above your head and lock out both your shoulders and elbows. Finish by properly lowering the bells back to the ground to start the process all over again. Train hard and enjoy!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at
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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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