When it comes to strength and conditioning for mixed martial arts, kettlebells are one of the best tools you can use.
They provide a great workout that will help improve your endurance, power, and agility – all important factors in MMA.
This article will answer some common questions about kettlebell training for MMA and show you how to get started with your own program.
Let’s get started!
Why Are Kettlebells Good For MMA?
Kettlebells are a great tool for MMA because they provide a total-body workout.
They work your muscles in all directions, which helps improve your overall strength and coordination.
Additionally, the explosive movements involved in kettlebell training help increase your power and agility – both important factors in MMA.
Kettlebells are also good for MMA because they can be used anywhere and anytime.
You don’t need to go to the gym or wait for your class at the dojo; you just pick up a kettlebell and start swinging it around!
This means that you’ll have more time to focus on other aspects of training, such as technique or sparring.
Kettlebells are also inexpensive, which means that you won’t have to spend a lot of money on equipment before starting an MMA program.
If you already have some dumbbells at home, then all you’ll need is one kettlebell!
Do Boxers Use Kettlebells?
Boxing is a sport that requires lots of speed and power, so it’s not surprising that boxers use kettlebells.
The explosive movements involved in kettlebell training help to develop these qualities – which are important for boxing!
Additionally, the wide range of weights available with kettlebells means that you can start off light (around 12kg) and progress to heavier weights as you get stronger.
This is a great option for boxers who are looking to improve their power and strength.
Are Kettlebells Good For Jiu-Jitsu?
Yes, kettlebells are also a great tool for Jiu-Jitsu.
The movements involved in kettlebell training help to improve your balance and coordination – both of which are important in Jiu-Jitsu!
Additionally, the dynamic nature of kettlebells means that you can use them anywhere; whether it’s at home or on the go.
Check out how yoga can benefit BJJ!
The wide range of weights available also means that you can start off light (around 12kg) and progress to heavier weights as you get stronger.
Kettlebells can also be used to improve your grappling skills. For example, you can use kettlebell swings to practice hip escapes or takedowns.
See how I got on in my first ever BJJ competition!
How Do I Get Started With Kettlebell Training For MMA?
If you’re looking to start incorporating kettlebell training into your MMA program, here are a few tips:
– Start off light and progress to heavier weights as you get stronger.
– Make sure that you warm up properly before starting your workout.
– Start with basic exercises and progress to more advanced movements as you get better at kettlebell training.
– Focus on proper technique – this is crucial for avoiding injuries.
– Drink plenty of water and eat a healthy diet to help fuel your workouts.
– Take a break if you feel dizzy or lightheaded – these are signs that you’re pushing yourself too hard.
Kettlebells are a great tool for MMA because they provide a total-body workout.
They work your muscles in all directions, which helps improve your overall strength and coordination.
Additionally, the explosive movements involved in kettlebell training help increase your power and agility – both important factors in MMA.
See the 15 Best Kettlebell Back Exercises here.
Kettlebells are also good for MMA because they can be used anywhere and anytime.
You don’t need to go to the gym or wait for your class at the dojo; you just pick up a kettlebell and start swinging it around!
This means that you’ll have more time to focus on other aspects of training, such as technique or sparring.
Also Read: Kettlebell vs Dumbbells
The Best Kettlebell Exercises For MMA
Let’s go over my list of the best exercise you can be doing with a kettlebell to help improve your strength and conditioning for mixed martial arts.
Kettlebell Swings
Kettlebell swings are a great warm-up exercise and a good way to improve explosiveness.
A kettlebell swing is a ballistic move, meaning that your muscles act under tension against resistance only during the very brief moments of the actual movement – as opposed to a weightlifter’s typical rep, which involves slow and controlled movement.
When performing kettlebell swings, the goal is to generate force with your hips and legs while keeping your arms mostly straight.
The resulting motion will resemble the act of “pumping” or “hiking” a swing – hence the name.
It is essential to master good hip hinge movement and proper lockout before attempting a kettlebell swing.
To do a kettlebell swing, stand with your feet shoulder-width apart and grab the handle of the kettlebell with both hands.
Hike the bell back between your legs as if you’re hiking a football (but don’t bring it quite as far back, as the kettlebell is much larger than a football).
At the same time, bend your knees and push your hips back.
Let your arms hang straight down toward the floor with your elbows locked and core braced – this is the starting position for a kettlebell swing:
Keeping your arms straight and torso stationery, explosively drive your hips forward while forcefully pushing your shoulders back.
You should swing the kettlebell up to about chin height as you simultaneously shrug your shoulders, bend your elbows, and curl the weight.
Repeat for swings.
Also Read: 10 Strength And Conditioning Exercises For Muay Thai
Double Kettlebell Swings
Double kettlebell swings are a form of high-intensity interval training (HIIT). HIIT uses short intervals of intense efforts, such as sprinting or weight lifting, to increase speed and endurance.
Because double kettlebell swings train both the upper and lower body at the same time, they give increased resistance to your workout while still allowing you to get in lots of repetitions.
Instructions for Double Kettlebell Swings:
1. Stand with your feet shoulder-width apart and grip the handle of two kettlebells just outside shoulder-width apart, pointing toward each other. Use an overhand grip.
2. Keeping your back straight, bend at the knees and waist, lowering the kettlebells toward the ground.
3. As you continue to lower the weight, thrust your hips forward and straighten both your knees and waist, explosively pushing the weights upward with force.
4. Swing your body slightly backward as you return to your starting position, again maintaining an upright back posture.
5. Repeat for your designated number of repetitions.
Single Arm Kettlebell Swings
Start with one kettlebell.
There are many different techniques for performing the swing, but this How-
To will cover the most fundamental version which is designed to get you up and moving on your way to being able to perform more advanced swings that are harder on your back.
Begin by standing with feet shoulder-width apart, while holding onto the handle of the kettlebell with both hands.
Next, press the bell above your chest by fully extending your arms while squeezing your upper back muscles tightly together. The chest will be out and the head looking forward or slightly up.
Your hips move back as far as possible while keeping your heels on the floor before jetting them forward again under tension from the hip flexors in order to begin driving through with full force.
As you drive through, the bell will approach eye level.
Once your hips are fully extended and there is no slack in the cable between your feet and the kettlebell, explosively reverse the motion by again squeezing your upper back muscles tightly together to pressurize the cable system within them, propelling the bell forward until it reaches the chest height.
Ensure that this motion stays completely under control with no jerking or sudden decrease of speed at any point.
The one-arm swing ends when the bell reaches about face level once again after reversing direction.
At this point, all reps for one arm should be completed before switching arms and starting again with a clean slate for both weights between reps if on a time clock or going as long as possible if not on a clock.
You will want to switch arms once one arm becomes difficult to control and the sticking point of the bell is traveling away from your body after fully extending, meaning you can’t generate enough force at this position in order to continue driving forward.
Your performance of these how-tos should be such that your shoulders stay relatively level throughout with almost no sag or drop during any part of the motion.
Turkish Get-up
This is a great strength and mobility exercise that can also serve as a good cardio warm-up or cool down if performed at the right intensity.
How hard you work on this one will depend upon what your goals are for using it.
I’d recommend using it only on days where your heart rate gets above 100 bpm, so 90% of time spent in rest/cooldown should fall under that limit.
If your goal is pure strength, you might consider adding weight to make the exercise more difficult (usually in the form of a kettlebell).
Make sure, though, that the weight you’re holding is light enough that you can control it throughout the entire movement.
If you find yourself fighting to keep your arm straight, the weight might be too heavy for this exercise.
If your goal is mobility or flexibility, then work on being able to do all reps with good form before moving up a weight.
Doing a few sets of high rep Turkish get-ups will also help warm up the shoulders and allow them to stretch out a bit more after a long day spent hunched over a computer or studying papers in an office chair.
Just don’t sacrifice your form by going so heavy that you have to swing your arm around.
Even though one of my goals was increasing shoulder mobility, I chose not to use any load at first because I wanted to get used to the movement.
Also, my shoulder was extremely tight at the time, so I didn’t want to risk having it pop out of its socket because I’m doing something wrong.
Here’s a video of what proper form looks like:
If you’re looking for an effective way to warm up or cool down, then this is one that will definitely do the trick!
Just don’t forget to increase your intensity gradually!
Clean And Press
1. Stand over the kettlebell with your feet shoulder-width apart. Squat down and grab the kettlebell handle with both hands, shifting your weight onto the heels of your feet.
2. Keep your back straight as you lift the kettlebell off the floor by pushing up through your legs until your legs are straight and you’re standing upright.
3. Allow the kettlebell to hang directly in front of your thighs, then let it rest for a moment as you tighten your grip on the handle to secure the kettlebell in place.
4. With a tight grip on the kettlebell, swing it up toward your chest until your forearms touch your biceps.
5. Keep your shoulders down and back, press up through your heels, and push with enough force so that the kettlebell moves above shoulder level.
6. Reverse this movement by slowly lowering the back down to the starting position with control.
Kettlebell Overhead Lunges
To perform a Kettlebell Lunge, hold the kettlebell in one hand straight above your head with your arm locked out.
Now step out in the lunge with either leg. Also, keep your gaze forward with this movement, and avoid putting too much strain on your neck.
Once you stand back up out of the lunge repeat on the opposite leg. Moving through alternating lunges will give your core a much greater workout.