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Make no mistake, if you are wanting a lean muscle building workout that will get you sure dependable results then you have got to include kettlebell training into the equation. Kettlebell training is a hard hitting way to get your body jacked and ready for any part of the world or time of year that would require you to remove your shirt for public viewing! Check out this 2 part workout that I have included to help you obtain the results you have always wanted.
Part 1: The Overhead Kettlebell Snatch: This is a dynamic and explosive lift that is perfect for helping you to develop superior core strength, hip power, shoulder stability, and a cardiovascular level of conditioning to help you incinerate body fat. To perform this lift you will need the availability of a single bell. The objective is to vertically lift the bell from either the ground or from between your legs to held position above your head in a single clean motion. To do this you will have to vertically pull the kettlebell from the ground or between your legs up to a high position that is lateral to your head. In order to do this you must initiate a technique known as the hip snap in which you forcefully flex and then extend at both your hips and knees to create the momentum to lift the bell to the lateral position next to your head. Once the bell is elevated to this position you must then vertically punch your palm towards the sky and lock your shoulder and elbow into place. Attempt this 10 to 15 repetitions on each arm with a moderately heavy bell before moving on to part 2 of the workout.
Part 2: The Dual Bell Clean, Squat, And Squat Jump Complex: For this drill you will need the availability of a pair of kettlebells of equal weight. Begin the lift by properly executing a clean lift bringing the kettlebells to your chest. Once in this position then simply perform a front squat lift for 15 repetitions with the bells. Try to squat deep enough to touch the insides of your knees with your elbows. As soon as you have completed the front squats simply lower the kettlebells from your chest down to your sides and perform a series of 15 weighted squat jumps. Make sure that you perform each squat jump in continuous and smooth succession without breaking momentum. Between the snatches and this complex you will have enough of a cardio and fat blasting workout to build you all the lean muscle you desire! If you haven’t incorporated the kettlebell into your lean muscle building workouts then you are only holding back your progress. Remember that anyone can train hard, but only the best train smart!
write by alvarez