The Healthy Bear - Gays And ObamaCare

Gay Health Insurance
The numbers for the percentages of Gay women and men without health insurance in America is downright ugly. While nationwide about 1 in 6 (15%) of the general population go without health coverage, within the LGBT community the ratio of the uninsured rises to 1 in 4 (25%) overall. The percentage of uninsured is even bleaker for low-income Gay Transgendered, Hispanics, Blacks and other LGBT racial minorities where 1 in 3 (33%) go without.

ObamaCare is the biggest life-preserver our Gay community has ever been offered. So here's just a big Fuck-You to Gay Log Cabin Republicans who are complicit in supporting the GOP, the Conservative Right, and any one and any thing that seeks to undermine the ability of our LGBT community to finally get the guaranteed access to very affordable health care that we desperately need. There are many explicit non-discrimination provisions within the Affordable Care Act that address equality in access and services for our community that's long overdue - especially for those with partners and who are now legally married.

For Gay Bear men - especially the Chubba-Bubba Bears - Our propensity towards being overweight, prone to diabetes and vascular disease as well as our risk profile for HIV/AIDS and transmissible infections makes us a unique demographic that needs more than the average Straight Joe. We owe it to ourselves and our community to take advantage of the opportunities and benefits the ACA - Affordable Care Act - 'ObamaCare' is poised to offer us on January 1st 2014.

Even for Gay Muscle Bears and those with a Commit-To-Fit lifestyle, without basic comprehensive health insurance, all one's efforts at the gym may be for naught if a sports injury, an accident, or serious illness strikes. One's health, financial security and well-being can change in a single event, a single health crisis, or begin to degrade steadily with time.

Of note, the No-Cost PREVENTATIVE health services mandated to be included in all of the Affordable Care Act Exchange plans are something you ought to review and be aware of. The ACA prohibits out-of-pocket costs for prevention services. Particularly for MSM : Men having Sex with Men -- Free immunizations that the CDC Guidelines recommend for our community are something you should review with your doctor and take advantage of.

If you thought you couldn't afford health insurance, if you'd been denied because of pre-existing conditions, you might be surprised at how comprehensive and cheap ACA insurance through either your state or the national ACA exchanges can be. Policies range across a 4-Tier Bronze, Silver, Gold & Platinum framework. Even the lowest-cost but high-deductible Bronze plans include lower negotiated Physician or Urgent Care billing prices and prescriptions, with no out-of-pocket costs for those preventative services. Find out more about LGBT healthcare options at -- and at apply at or your local state exchange.

Beefy Bodybuilder Muscle On Stage : Generation Iron Documentary

Ever wonder what it really takes to muscle your way to the top and onto the stage at the Mr. Olympia professional bodybuilding competition? The long-awaited documentary "Generation Iron" hits theaters in September, more than three decades after the groundbreaking 'Pumping Iron' first turned the camera towards the emerging sport of competitive pro bodybuilders. That was then. This is now:

My favorite lugnut - Branch Warren is featured in the documentary - along with Phil Heath, Jay Cutler, Kai Greene, Ronnie Coleman, Hidetada Yamagishi, Roelly Winklaar, Ben Pakulski, Victor Martinez and Dennis Wolf who round some out the worlds leading bodybuilders on the road to the Mr. Olympia 2011 competition. Expect a look at the men, their motivations and fears, strengths and weaknesses shown on camera like we've never seen before. The sport has evolved and grown so much over the decades, a modern view of today's pro bodybuilding scene is long overdue. More info can be found at the film's website.

MuscleBulls vs MuscleBears : LugNuts vs MeatHeads

Muscle Bull Strongman
They really are a different breed, you know. In the Bears vs Bulls stage out on the gym floor, the differing weight lifting and training styles of Gay MuscleBull men vs The MuscleBear Meat Heads plays out. When you study the genetic composition of these two disparate body somatotypes, it often boils down to the Endo-Meso hybrid (Lugnuts) vs the pure Meso or Meso-Endo types (Meatheads).


The thick-boned and well-padded Endomorphic-leaning MuscleBulls chow-down (up?!) in bulk to bulk up a heavy-set olympic Powerlifting frame ideal shoving uber-heavy sets of weights around. They never were predisposed to stripping down to lean, detailed, sculpted and striated muscle mass any ways. So they go for what's attainable: Lugging, dragging, shoving, hefting ridiculously heavy objects like #300 concrete balls and whatnot for sport -- ala the Strong Man Games.


Ah, but your lean and beefy Mesomorphic-leaning 'Classic' MuscleBears - now that's a different stripe. They may go hard and heavy with the weights too, but like their diet it's far more controlled and geared for exacting precision. "Make _that_ muscle _here_ separate _here_, and bring it's size to _this_ and it's curve to _there_." The diet that feeds the Meat-Head Bear muscle machine is intrinsically different 'cuz sheer-BULK isn't the point.

All in all, two very differently composed physical types and patterns of body-fat distribution: Both inherently very muscular. But form follows function. Heavy set guys like MuscleBulls seem happiest doing what their bodies were designed for: Heavy Lifting, like oxen hooked to a plow.

Image Credit: Unknown - From a bygone era where wearing a Fig Leaf for support pre-dated the invention of the Jock-Strap.

Muscle Bear BodyBuilding Supplements : 1-2-3 Easy

Brutus The Bear Bodybuilder
There's a multi-billion dollar muscle building supplement industry just waiting for the next sucker and his wallet to come along. And if you're a Gay Bear, we already know you're already skilled at that, so… let's separate your actual nutritional requirements to pack on muscle from all the marketing myths, beliefs and hopes about nutrition. There's really only THREE things you actually need and want to shove into your Bear Hole to meet the demands of achieving your fitness and muscular development goals:

1. Eat A Clean, Fresh, Protein Rich MuscleBear Diet

The biggest challenge any muscle building Bear has is to consciously get the daily amount of quality, clean complex carbs and lean protein they need to pack on muscle - and to keep body fat in check. And if you're a big husky Bear training hard, your daily caloric needs are going to be high. Lean protein is the most expensive food source by weight, which is why the Magic Protein Powder industry is aiming for your wallet. (See #3 below.) Otherwise, it's not rocket science worth rehashing like a million diet 'n' muscle articles across the net. Just ONE sentence is needed here: Dairy, Meat, Fish, and Eggs. A lot of Fresh Vegetables and Fruit. Maybe a few Whole Grains. Period.

2. Take Your Vitamins, Bear

The ONLY 'insurance' policy your bod needs is a daily multi-vitamin with minerals. It's a cheap, 1-A-Day kind of guarantee your body will get ALL that it clinically needs without -- literally -- pissing money and excess unneeded nutrients down the toilet. Take two on days you need to believe getting 100% of your daily requirements isn't somehow enough. This Big Honker of a 500 count bottle of Kirkland's Multi+ is the cheapest, hands-down deal that'll last you a whole year. A multi-vitamin and mineral is the ONLY supplement you really ought to invest in:

CHEAP Multi-Vitamin

Compare To Centrum

3. Recharge Your Bear Body Post-Workout

Bring some good nutrition with you for right after your workout. The ONLY time you MIGHT need to get drug into the world of big-ticket $10+ a pound Nutrition Powders and Protein Shakes MIGHT be immediately after your gym workout. A rather complete and high protein shake with extra Branch Chain Amino Acids is best, forget the rest. Timed right, they can give your body what it needs for quick uptake, regeneration and recuperation. There you have it in two sentences - without having to read a 4 PAGE ADVERTISEMENT in a bodybuilding magazine that you thought was an article, but it turned out to just be an advertisement selling you 'miracle' supplements.

Gay Bear Fashion Trends : At The Gym - Bar - And Beyond

Gay Fashion For Bear Men
Hmmm. What's hot on the Gay fashion scene for Bears these days? Has Gay Bear fashion really changed much over the past decade or two? It could be argued that our Gay, hyper-sexualized homoerotic culture has a tendency to go after the same old butch and hard workin' man looks that have served us well as men in general over the past century.

Whether its vintage or modern work wear, Blue Collar fashion is still in fashion. Blue and brown twill slacks, work shirts and perma-press fabrics highly reminiscent of the beefy-handed electrician or plumber, or the slightly more upscale and crisp look of a UPS, FedEx delivery guy. And let's not forget that big and bearded hairy Bus Driver: The one who keeps glancing up and looking at me in his mirror wearing his sky blue shirt and with the crisp center seam on those navy twill shorts that draw attention to his thick, hairy bare legs.

Gay Lumberjack Fashion

Timeless and Enduring: Brown 'shit-kicker' boots. Jeans - or even better yet jean or camo BDU shorts exposing hairy Bear thighs and thick, muscular calves. And of course, the cut-off sleeveless 'Bubba Shirt' is my favorite fashion staple, ideally unbottoned in the front to Bare-The-Bear and show off that hairy chest and belly.

Biker Bear Fashion

Bushy, full and sometimes braided beards make the Bear biker look with grungy Men's tees that make a statement with F-You declarations of freedom to ride, rumble and party. Grungy, fithy un-washed not pre-washed or stone-washed faux worn jeans. Dirty, greasy, naturally filthy biker jeans - but with a leather vest to add a gentlemanly air of class defines Rough Ridin' Mens Biker Gear. A skull-cap and Mirrored sunglasses that keep you guessing which part of you he's hungry for.

Gay Cowboy Fashion

With their crisp pearly-snap western shirts, tight-tight Levi, Lee and Wrangler boot-cut jeans (and pointy-tip boots to match) you'll see a higher-notch of Gay fashion on display with Rope 'Em, Ride 'Em Western Apparel. Tooled leather belts with big, oversized buckles under Big Bubba Bear bellies draw attention to what's below the belt doesn't hurt. Accessorize with a western style bolo tie - no, not to wrap around your balls - for your neck, Hoss…

Gay Gym Fashion

This definitely is the hotbed of current fashion trends too. Oh there's always the Classic burly powerlifter in his mid-top boots and thick sweat socks that I will always love. A firm, prominent belly with an outie belly-button and prominent big meaty nipples are often tightly wrapped in a tight, white tank-top tee. Just timeless. But I'm seeing alot of guys at the gym with the latest fashion trend of bright, bright florescent colored sneakers and hi-tops in glowing saturated hues brighter than the human eye has ever seen before.

Locker Room Bare Wear

After the sweaty, grunting workout, it's time to un-dress for success! I can't help but notice Under Bear fashion as men disrobe - the Bear in a jockstrap is making a comeback - but not in the sturdy, traditional white jockstrap your daddy used to wear. Nasty Pig apparel and their more colorful line of popular clothing with the striped and colorful Bear jocks is being seen with incresing frequency. So suppliment that retro Duke or Safe-T-Guard athletic supporter and pack your package into more modern boner-guard gear to clad that furry rump this fashion season.

Bear Fashion Poolside

Oh, don't even get me started talking about fashionable hairy men in Speedo swimwear. I've already blogged about that here, here, and on BeefPieBear Industries highly LIKE-able SpeedoBears FaceBook FanPage. Slap on a pair of wrap-around sunglasses, let the Speedo drawstrings sluttily hang out, and rock your Speedo Bear bulge in confidence.

Urban Bear Wear

I's worth mentioning the continued popularity of Urban Wear fashions for Gay Hipster cubber-dubbers and young'uns. Detailed and intricate swirly, winged patterns on shirts and pants pockets define Urban Wear. Often blinged-out with shiny silver micro-studs or glittery sparkle and eye-catching but focused hints of color seem to resonate with the younger Bear crowd. A style trend with surprising staying power that's yet to look dated.

Daddy Bear Corporate Style

From Wall Street to a handjob in a stall at the businessmen's club after drinks, here's to Bear Dad fashion in a 3-Piece that's serious and professional. Ya gotta love a hairy Bear neck wrapped in a crisply starched dress shirt, and that expensive, striped silk tie has sooooo many pig-play uses. Hear the 'klack!' of his cufflinks on the dresser as he disrobes, the sweaty smell of polished wing tip shoes… as he drops his slacks and bulges in his boxer shorts… High-Ball fashion of the Business Bear at its best when you help the old man take a load off after a hard day's work.

Image Credit: Tobias Waterman - Cute Little Blokes

Is Lucas Parker Gay - Or Just A Fit Furry And Fabulous Bear?

Lusca Parker CrossFit MuscleBear
Any Gay muscle blogger worth his salt monitors his website stats to see what search terms lead traffic to his blog. You wouldn't believe the weird, kinky and perverted things you guys type into Google, Yahoo and Bing that leads you to BeefPieBears Big Gay Hairy MuscleBear Blog!

Reviewing the web stats of a friend of mine who runs a Queer culture blog of his own - Steven Michael's Gay Celebrity News - reveals a common trend: "Is [Insert Actor, Politican, Musician, Athlete's Name Here…] Gay?" - It's something people search for and apparently want to know. Even if they AREN'T, like Ethel Merman and Kermit The Frog, or Ellen Degeneres and Rummelsnuff - who are.

Poor Lucas Parker! -- Whom I honestly admire for his CrossFit Games athletic prowess ten times more than I do his gorgeous dark red beard or furry, thick neck. More than his muscular, hairy Bear body. More than the way he absolutely rocks swimwear when he's wearing a Lycra Spandex Mens Speedo Bulge Bikini Brief. Ultimately it is his athleticism that I admire MOST. Simple as that.

But that's what happens when you're in the camera's spotlight: The rest of the world begins to wonder who and what you really are behind the fame and notoriety you might achieve doing your thing for the world to see.

So as to the question: Is Lucas Parker Gay? I can tell you this: I have NO idea.

1. He's never asked ME out for a date, so that probably tells you something.

2. If he tried to out-muscle me, wrestle me down and lock lips for a bristly bearded session of sucking face, I would probably succumb, get all giddy, blush and act stoopid. Exceptionally strong men make me weak. Go figure.

3. He might be too young for me anyways. Even though he's a manly, hairy Gorilla of a MuscleBear physically at age 24, he probably isn't quite mature enough emotionally to handle going 1-on-1 with the greying old Daddy Bear that The BeefPie has become. Honestly, I tend to like my Bears tough, old and chewy with a diverse range of life scars under their belt.

4. Even if he was Gay, I wouldn't be the one to Out him. We all find our own ways of expressing our identities and interests - On Our Own Terms.

5. If Lucas has a girlfriend - She might beat me up for even broaching the subject - and I'm scared of girls, especially angry ones!!!

Other than that, Lucas has simply been drawn into the Search Engine algo quagmire of a Gay Blog where I've mentioned his YouTube and Crossfit Games videos - In admiration only, with nothing more implied.

This post is ultimately more about the nature of the internet, Search Engine leverage, Social Media Marketing, and Link-Bait techniques that drive so much of what we see and share on FaceBook, Twitter and beyond. When I'm not torturing myself at the gym, I'm also a 'Bearsploitation Specialist' who uses the internet to lure and reel the innocent in with tasty, hairy, beefy, bearded Gay muscle BEAR-BAIT to keep my face fed when I have the chance. I mean after all, you are here reading this post right now, aren't you? It guess works.

Last thing: Even if Lucas was my boyfriend, I probably couldn't resist Trimming His Bushy Beard -- just a little bit. You know, pinning little Bear Boys down, taking a hair-clipper to their furry-bits and sayin'; "Hold still and quit squirmin', Boy!" is fun. I get off on that sort of thing...

Is Rummelsnuff Gay? MuscleBull Wrestling Video - Ringen

Uber-Hot is the only words to describe German musician and lyricist's 'RINGEN' music video as he and a fellow MuscleBull take to the grappling mat with foreskins swinging both in - and out - of tight Lycra Wrestling Briefs.

That said, Rummelsnuff's (ahem) vocal style is decidedly an acquired taste - ideal if you have a fetish for beefy, muscled German men barking and growling at you about your favorite wrestling fantasy. Take a look at Rummelsnuff's complete discocgraphy to see he's worked as hard at time spent in the recording studio as he has at a gym.

For a rough translation of the butch and manly-man lyrics that accompany this musical wrestling video, I went to Bing Translator and did a German to English conversion of the lyrics for 'Ringen' and found a touchingly romantic tale of men, homoerotic wrestling, and their love for the fight…

You are a man, I'm a man,
Both of equal weight.
Speed ​​and strength
Are ready for fighting duty.

You are a man, I man,
Both our skin itches.
To wrestle on the mat now,
To fight, but quickly.

We fast before!
The force has both arms now packed.
Bursting with muscles, firm in the state
So chiseled that it cracks!

My neck stuck between your legs
And nothing moves more.
Put your head in a headlock.
Now it is time for you.

Body to body
The pulse quickens.
Our breathing hard and deep!
Instinct and strength, courage and spirit
Called us to fight ...
Called us to fight!

Hard I have you in my grasp,
I will not let you go.
To air we struggle for victory,
And the revenge is pending.

My heart is drumming in your ear
In beats like music.
My heart beat is blaring in your brain,
As long as you are lying down.

The sweat runs down in streams,
This makes grasping difficult!
The victory is near, the victory is mine;
I will not let go!

Beast for beast-
The pulse rockets.
The breathing hard and deep!
Instinct and strength, courage and spirit
Called us to fight ...
Called us to fight!

In the truest sense of the words
A fight welds us together.
No pain scares us, no grip hurts us.
What proves fighting spirit.

Straight Men - Fear Of The Speedo And Speedo Bears

Hairy Man In Speedo
What is it about a men's bikini style Speedo swimming brief that Straight men find so disturbing? And trust me, they do. When confronted head-on by another male, especially a large, hairy and Bearish man wearing only a Speedo brief, you can just tell someone has crossed a line of social acceptability. There's too little fabric. It's too tight. There's too much exposed flesh. There's too much bulge outlined in detail to ignore. That's your job as a Straight Guy: To ignore those particular parts of another man. But an in-your-face skimpy Speedo makes it almost impossible! Even if you're not trying to, and with only a glance, your brain will inadvertently assess the man's hairiness, musculature, junk and relative 'Meat To Ball Ratio' in a spit-second. You'll either feel despair and jealousy, or a smug yet uncomfortable sense of superiority and derision.

Sure, Speedo makes other styles of men's swimwear. There's the slightly more acceptable square-cut, short-legged trunk that at least has the decency to cover slightly more of the buttocks and thighs. But we live in an era of shame and modesty where men swimming in loose, baggy board-shorts that go down past your knees is fashionable. Straight men take comfort in both seeing or wearing these, obliterating 'Too Much Information' under the loose folds of and safety of a square yard or more of fabric. Perhaps they might be less disturbed by long, jammer-style Speedo trunks which cover a man's hairy thighs and provide a larger visual field of obstruction and camouflage. Yet they still must contend with the tight fit, curves and contours of another man's bulge wearing a Speedo jammer. Less hairy man flesh is more comfortable to deal with, especially at close range.

Unless he's a hermit or lives under a rock -- No Straight man is safe from exposure to a Speedo Bear at some point in their life. He may be seaside, He may be at your family's local municipal pool, He might even be wandering around in only a Speedo bikini and flip-flops at your local Wal*Mart for chrissakes! But by then it's too late. You've been exposed to large or hairy or (gawd forbid) large AND hairy man, his love-handles oozing out of the tight Lycra Spandex Speedo like a furry, overstuffed sausage. You're just going to have to Deal With It!

Many Straight men would likely prefer that guys wearing tiny Speedo briefs stayed where they belong: Ideally at Summer Olympic Games being held on the other side of the planet. Ideally in a country they've never been or will ever go to. Ideally with the Speedo briefed men IN THE WATER exposing only their heads, and not standing on the pool deck with TV cameras on them waiting to dive for any longer than absolutely necessary. The Olympics seem to be the ONLY place where and when wearing a man wearing Speedo bikini brief is acceptable.

CrossFit Games Muscle Bear - Lucas Parker

Lucas Parker at 2013 CrossFit Games
The 2013 CrossFit Games sponsored by Reebok was in progress this past week; a great opportunity to see 'The Fittest On Earth' compete in a tortuous range of strength, agility and endurance exercises of every sort. The activities and events aren't announced until a day or two prior to the competition -- requiring the athletes to be ready for ANY and EVERY physical challenge they might come up with.

Many of the CrossFit challenges are back to back exercise sequences involving both conventional weight and powerlifting moves, bodyweight plyometrics, swimming, running -- and lugging, pushing, pulling, and dragging some rather unconventional and usually very heavy objects just to keep things interesting. That's the nature of CrossFit: A constantly changing set of workout routines that build a body that's ready to respond to any strength and endurance challenge with a conditioned musculature to handle any physical and physiological demand.

One of my favorite contenders in the Individual Men's category is the bushy-bearded Lucas Parker, a 23 year old gorilla of a Muscle Bear from the Canada West CrossFit division. To even qualify for the annual International CrossFit games, he succesfully placed in the Top 2 of his Canadian division. That's something he did last year as well, so this Bear is one hell of an athlete no matter how you slice it. (He also rocks a Men's Speedo 1 Inch Shoreline Swim Brief as shown at 13m:10s in the clip below:)

It was hard watching him in the 2103 games coverage as the week began. Lucas really struggled with the first few events - only placing in the bottom quarter of the 45 or so guys in the Individual Men's competitions. But halfway through the games he finally hit his stride, got his muscle mojo on, and started placing much better going into and through the weekend. He especially rocked the progressive Ladder Clean and Jerk and tied for 1st-Place. (See picture above and watch this clip at the 25 minute mark) as Lucas screams and hollers his way through a #345 lift! That win seemed to shift his whole mindset and the 'real' Lucas Parker came roaring back.

In the last three events he finished 8th, 4th, and 5th respectively. That 8th placing in the 'Sprint Chipper' event was critical in helping him make the Top-30 cut to even be able to participate in the last two events. Overall, he managed to salvage the rough start and finish out the games at a respectable #19 overall. The Bear made a great comeback!

Watch more of the CrossFit games footage here - or learn more about the emerging sport of CrossFit training at Wikipedia.

Kettlebell Bodybuilding Workout For Muscle Bears

Bodybuilding With Kettlebells
Here is a great initial set of the five key kettlebell bodybuilding workout movements that virtually any MuscleBear or Bear Powerlifter should try for a great muscle building workout session. There is just something about kettlebell lifting that can build your beefy Bear bod and muscles in ways which typical dumbbell and barbell lifts don't. You may also find that committed kettlebell training is uniquely beneficial to for developing highly defined upper arms and shoulders - as well as forearm definition and wrist muscle size in particular. The 5 kettlebell bodybuilding movements listed below are a great workout as-is and can help form the foundation of your kettlebell training and muscle routine. But there are many other variants and exercises you can and should explore.

Types Of Kettlebells : Coated vs Uncoated vs Contoured
Your choice of which type of kettlebell to buy might simply be personal preference - or involve other practical factors. For some, Coated Kettlebells are easier on flooring and (when used in pairs) can minimize of of the klick-klack noise during a workout.

Others prefer the raw look and klinking sound of classic Cast Iron Kettlebells.

Lastly, a unique option is both a contoured and coated kettlebell that can be a bit more forearm friendly with it's specialized design:

GoFit KettleBell

Coated and Contoured

KettleBell Workout Protection
Wrist protection is smart for any kettlebell novice, and even for experienced users. Regardless if you're forearms are thin and bony or thick and meaty, until you truly master the nuances of kettlebell handling, you'll want to prevent them from getting bunged-up or bruised from many of the movements that involve a a flip of the weight onto the forearms. Kettlebell Wrist Guards with semi-rigid inserts to diffuse the impacts are the preferred choice. Alternately, double-wide terry-cloth athletic wristbands 4" to 6" wide and ideally with triple layers of fabric can provide more affordable forearm protection during your workout.

Kettlebell Swing
A classic initial warm up move, kettlebell swings stimulate the cardiovascular system while strengthening your legs and particularly, your core. To execute kettlebell swing, stand about two feet in front of the kettlebell. Bend at the waist and knees while maintaining a straight back as you reach forward grasping the handle. Lift the kettlebell out and upward steadily, letting it swing between your legs as you pop your hips forward and raise the kettlebell in front of your body. Continue to swing the bell down and back between your legs - then forward with pendulum motion. While you swing it forward, draw in your glutes, quads and abs forcefully. At this point you should exhale. Don't arch your back or use your arms or shoulders to advance the kettlebell, the key driver of momentum should emanate from the trust of your hips.

Kettlebell Deadlift
The deadlift works the glutes, quadriceps, hamstring muscle and erector spinal back muscles. To execute the kettlebell deadlift, straddle a kettlebell with feet a little wider than shoulder width. Lower your body slowly and gradually by bending your knees and grasp the handle of the bell with your hands side by side. Try to keep your eyes looking straight ahead and the angle of your back straight. Breathe deeply, then stand up in a steady movement, ending with a forceful exhalation and simultaneous contraction of your thighs, buttocks, and abs. Slowly and gradually lower the kettlebell to the floor, then repeat to complete the set.

Front Kettlebell Squats
Frontal squats with kettlebells predominantly beef-up your thighs, quads and gluteus muscles. Squats are preferably performed with twin kettlebells of equal weight. If you do not have an exact matching pair, you can trade and alternate sides between sets, or use the marginally weightier kettlebell in your non-dominant hand to improve it's strength. Or, you can perform a Goblet squat with a single kettlebell held centered on your upper chest. Standing with your feet in a fairly wide position, pick up the set of kettlebells from the floor and flip the balls out, up, and over so they are resting on the outer forearms at shoulder height, with elbows and arms flared out to the sides. Slowly lower your body until your upper legs are 90 degrees parallel, then stand back up pushing through your heels.

Kettlebell Snatch
The snatch is a combo power move involving a one arm kettlebell swing and also military press. To commence this exercise, begin in the same position as with the swing and position one hand on the kettlebell. Carefully lift it off the floor, let it swing back between your legs and then vigorously lift it straight over your head. As you do this, flip the bell over to the back of your forearm and try to keep your arm straight as possible. Pause at the top, then swing and flip the bell back down between your legs, repeat for a full set of reps, then switch sides.

Military Kettlebell Clean And Press
The military press using kettlebells works both your core and shoulders in unison. Get into the very same starting point as the deadlift, reach down and grasp the kettlebell using your right hand. Meticulously lift it from the floor, flip it over so the ball portion rests upon the back of your forearm and tuck the arm into the front of your body. This is called the 'rack position' and executing that movement is called a 'clean'. The kettlebell should now be at upper chest height. Bending your knees slightly, stand up straight as you push the kettlebell directly overhead. While you do so, powerfully contract your abdominals, rump, and quadriceps for an entire second, lower the kettlebell to your chest at the rack position, and then repeat. After accomplishing a set of reps, change sides.