This is a KILLER exercise if you're short on time...you can also use it in place of any cardio machine in the gym.

The Kettlebell Swing is a great exercise for the entire posterior chain (the muscles running down the back of the body)...one glaring weakness, however, is the lack of substantial quadricep involvement.

The Goblet Squat is a great exercise for the quads, core, and upper back...

So now we're going to combine BOTH exercises onto one movement, resulting in a fantastic exercise that hits basically your entire lower body and a good portion of your upper as well.

It's excellent for high rep/cardio-style training and for heavier, lower-rep training as well.

You'll need a kettlebell for this one. The first part of the exercise is a standard one-arm kettlebell swing.

Swing the kettlebell back.

Then snap the hips forward to get the kettlebell swinging forward and up.

As the kettlebell swings to the top, bring it in towards your chest and catch the "bell" part in your free hand, holding it in your palm.

Now do a goblet squat in that position.

Come back up, then move the kettlebell away from your body and swing it back down. Then repeat.

There are two versions of this exercise. In the first version, you separate each exercise into distinct phases. Swing the kettlebell up and catch it. Stop. Then squat down and come back up. Stop. Then swing the kettlebell back down and repeat.

You can also perform it as a smooth transition, swinging the kettlebell up and going directly into the squat the moment you catch it, come down then come back up and immediately start the downswing.

It's tough to describe in pictures, so I would HIGHLY recommend you watch the video of both methods in action.

This combination exercise works a MASSIVE amount of muscle mass, making it perfect for cardio training and very effective for building strength and power as well (when using heavier loads).

The goblet squat is a fantastic exercise for the anterior core (specifically the anti-flexion or "support" function), while the swing is one of the best exercises you can do for the lower back, making the combination of the two a perfect complement to each other.

You'll get a powerful near-total-body workout with this one!

Watch the video of this one in action here...

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If all you've got is a single kettlebell, check this out...

I've mentioned this program the past few days...iT's s called "Visual Impact Kettlebell", created by my friends and collegaues Rusty Moore and Chris Lopez.

Now, if you're not an experienced kettlebell trainer, it doesn't matter...you can use this stuff.

Chris has been training exclusively with kettlebells for more than 15 years now and has become a master at teaching people with very little experience how to use them effectively.

I've done a decent amount of kettlebell training, but I don't even come close to the knowledge base he's got.

 

Here's a few of the things you'll discover in the course...

• How to get an incredible Full Body workout with just one single kettlebell and the #1 TIP for picking out the perfect kettlebell weight.
  
  
• The reason why kettlebells will work your fast-twitch fibers using a relatively light kettlebell… allowing you to move like a MUCH younger person WITHOUT stressing your joints.
  
  
• Unlike a barbell, a kettlebell is a FIXED weight: these are the 5 main variables you can adjust to get KILLER results and challenge yourself when the weight never changes.
  
  
• How kettlebell lifts performed in the right way torch calories, and why you don’t necessarily have to do traditional “cardio exercises” at all to burn calories and lose body fat.
  
  
• How to make a kettlebell feel 5-10 times heavier than its actual weight… which can increase strength as effectively as an exercise with a much heavier barbell.
  
  
• Why kettlebells have been the preferred method of training in Russia for 300+ years. In fact, in 1913 a Russian magazine reported: “Not a single sport develops our muscular strength and bodies as well as kettlebell athletics.”
  
  
• Any decent brand of kettlebells can be used for our workouts, but these are the 7 top-tier kettlebell brands that we consider EXCEPTIONAL… grab any of them without hesitation.
  
  
• Fast-twitch Type 2 Muscle Fibers require the most energy to fire, meaning they burn calories at a high rate… here’s how to target these with a kettlebell and burn as many calories as possible.
  
  
• How the “Kettlebell Clean” exercise will improve shoulder health by training the neglected external rotation function of the shoulders (just make sure you maintain THIS elbow position).
  
  
• Why less is more: how to burn calories and get lean while doing WAY less work than you are capable of in an exercise session.
  
  
• A simple and SAFE no impact 20-minute explosive workout that will make you sweat like an intense cardio session… without ever experiencing “burn” or fatigue in your muscles.
  
  
• A movement many call the “Tzar of Kettlebell Exercises” that is hard to master, but will STRENGTHEN your body from head to toe. Hint: It’s not the kettlebell swing.
  
  
• How to incorporate “Density Training” into your kettlebell workout and why this GREATLY increases the fat-burning potential of those workouts.

 

I've known both Chris and Rusty personally for a LONG time...they've definitely know what they're doing and I can tell you this program is excellent.

If you have limited equipment (for example, just one or maybe just a few kettlebells), this is EXACTLY what you need to keep making progress.

This course will help you not only strengthen your body, you'll build a more visually appealing physique (Rusty's whole focus is the "Visual Impact" idea where a major goal is simply looking better).

Discover how to use one single kettlebell to dramatically reshape your body FAST!

Nick Nilsson
The Mad Scientist of Muscle

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