logo
Archive

Is It Kettlebell Judo

author
Carole Stephens
• Monday, 28 December, 2020
• 15 min read

Written by Matt D’Aquino, a multiple Australian and Oceania Champion and a 2008 Beijing Judo Olympian. All grapples need to be fit, strong, and agile as well as contain enough mobility in our joints to survive being pushed, pulled and twisted into every direction.

kettlebell decathlon kg domyos
(Source: www.domyos.co.uk)

Contents

Movements such as the kettle bell swing and snatch will push your cardio to the limit and get you in the best shape of your life! Due to the ballistic nature of kettle bells you will automatically develop explosive power.

Movements such as swings, snatches, cleans and presses all assist in increasing explosiveness which will help you throw more people, shoot harder for double legs and easily pass your opponents guard Gripping the kettle bell handle for more than five minutes will have your forearms screaming for you to stop.

Kettle bell training helps you get functionally strong which will instantly benefit your grappling game. Those athletes with weak a core will get expose very quickly and will fall behind in training and overall improvement.

Abdominal rotational and anti-rotational strength is important for striking, grappling and in throwing sports like Judo. Having strong and stable muscles is a great way to avoid injury and be able to fight and train to the best of your ability.

In the current time period, many people are not allowed to go to the gym (to say nothing of the dojo, the church, the inside of the restaurant and other markers of a free society). Although it would be great to set up a complete home gym with a squat rack, barbell and plates, not everyone has the space or the money for something like that.

kettlebell workout grapplers bjjee articles conditioning strength comments
(Source: www.bjjee.com)

Fortunately, it’s easy to get a good workout using body weight exercises like push-ups, sit-ups, jump squats, and burpees. Follow along to the video above to find out how to properly pick up a kettle bell and perform basic movements like the swing, squat, and overhead press.

Colton Brown, age 23, was ranked number 1 in the USA (and 27th in the world) in the Men’s 90 Kilogram Judo Black Belt Division on May 30, 2016. Now, Colton is heading to the 2016 Summer Olympics in Rio de Janeiro to represent the USA.

The road to Rio was not easy, but Colton’s USA Olympic Judo Team qualification was one of the proudest moments in my young career as a strength coach. Colton had just returned from competing in the World Judo Championships in Rio de Janeiro, Brazil when I first began working with him in August 2013.

As a dominant collegiate Judo athlete and 2-time All American, Colton had his sights set on becoming an Olympian. After the World Judo Championships, Colton wanted to gain muscle mass.

With the 2016 Olympic qualification period nine months away, we planned to spend two-thirds of the year on strength and hypertrophy. At first, I used it as a tool to teach Colton to squat more efficiently, and to build a strong foundation.

kettlebell leg exercises squat training strength kb front kettlebells legs pooping body stack lower build secret purposes galleryhip powerful exercise
(Source: acceleratedhealth.wordpress.com)

Push (horizontal and vertical) Pull (horizontal and vertical) Hinge (bilateral and unilateral) Squat (bilateral and unilateral) Crawling (side to side, forwards, backwards) Core training Movement in the sagittal, frontal, and transverse planes Colton’s programs included balanced workouts with a wide variety of exercises with barbells, Tax, medicine balls, dumbbells, and kettle bells.

Colton continued to train relentlessly both on and off the Judo mat during the qualification period. At the prestigious Pan American Championships in Havana, Cuba in May 2016, Colton earned three wins with one loss, capturing a Silver Medal after finishing in fifth-place for the previous two years.

Now, Colton will be one of only three men representing the United States Judo Team in Rio de Janeiro this August. Daily, Colton spends countless hours on the mats perfecting his judo technique, dialing in his nutrition, practicing mental visualization, planning his recovery, and studying his opponents.

The goblet squat is a staple in almost all of Colton’s strength and conditioning programs for the past two and a half years. After a two to three week hiatus due to travel, goblet squat prying was an excellent choice to help open his hips.

One of the mobility drills I learned at the HK is goblet squat prying, and it is incredibly effective for loosening up the hips. Alternately, I will instruct them to hold the bottom of the goblet squat position for a count of 10 breaths.

judo martial funny arts quotes gentle throws way jitsu jiu ass inspirational belt karate humour quotesgram bear japanese sport everyone
(Source: www.bearmartialarts.com)

We often superset the prying goblet squat with the ROC hip flexor stretch. Adding a few sets of mini band activation exercises such as bent knee lateral walks, and mini band glute bridges ensure glute engagement.

I want to get a picture of where the athlete is on that given day, along with any flaws or leaks in the movement. They learn better ground force production while building a strong posterior chain (back, butt, abs, and hamstrings).

For these reasons alone, the swing is always at the top of my exercise selection list for Judo athletes. Russian wrestlers have used kettle bells for years and recognized the carryover onto the wrestling mats.

I think the kettle bell swing is one of the best conditioning choices for grapples and other combat sport athletes. Moving comfortably and efficiently from the hip is important for the proper execution of throws and other movements in Judo.

A good Judo athlete must be able to properly hinge from the hips when setting up for or defending a takedown. I have seen a direct carryover from the explosive hip snap action of swinging kettle bells to the mat, especially for throwing.

karate olympics martial into arts tokyo held being
(Source: www.bearmartialarts.com)

When guys come in and try to throw me forward, I’m able to use my hips to block throws a lot more effectively.” Every time Colton sets up for kettle bell swings, he has to start from an athletic position before hiking the kettle bell back. In grappling, the athletic position is critical for defending and blocking throws.

Swings are just one of many kettle bell exercises (loaded carries, heavy get ups, presses, etc.) It is important to note that you can have the strongest grip in the world, but if you’re holding on to the wrong things, it does not help in Judo.

Others aren’t relaxed enough, and they ultimately burn more energy and fatigue more quickly than their opponent during the match. The tension/relaxation principle taught in Hard style kettle bell training is incredibly valuable for the Judo.

One principle from Hard style kettle bell training that I continually drive home with my Judo athletes is the transition between tension and relaxation. Kettle bell swings allow athletes to quickly create maximal amounts of tension followed by relaxation.

Kettle bell training has played a big part in Colton Brown’s physical preparation for the Olympics, and I believe that kettle bell training is of particular benefit for anyone involved in martial arts such as Judo, Brazilian Jujitsu, and May Thai. This also holds true for any other type of combat sport like wrestling, boxing, or MMA.

(Source: aktivtraening.dk)

I did aikido, back in the day, but this is surprising, since I would think your martial arts would work the shoulders quite a bit. How did you get fitter, yet lose strength? Because you can choose to not put your shoulder strength into judo and BJJ etc, but still work out.

Actually if you are an experienced practitioner of judo /BJJ you can control which parts of your body you use the most. My brother is a BJJ purple belt and training around injuries has improved his game in other areas which ultimately made him a better fighter.

Also, he rarely does any weight training anymore but BJJ 5-8x/week. Actually if you are an experienced practitioner of judo /BJJ you can control which parts of your body you use the most.

My brother is a BJJ purple belt and training around injuries has improved his game in other areas which ultimately made him a better fighter. You can use your weight a lot in BJJ but in judo pulling and pushing have to happen.

When I do the 100 swings 1 handed, I'm giving my arms only half the amount of exercise and conditioning because it's 50 per side. If you feel your sore shoulder was due to anything you did in your kettle bell practice, please seek out an instructor and/or post some video here. My experience has been that strength doesn't leave one as quickly as conditioning does, so you may find you are able to return to good form fairly quickly but need to use a lighter weight and/or do less volume and build up those parts of your training more gradually.

(Source: fr.vps.be)

If you feel your sore shoulder was due to anything you did in your kettle bell practice, please seek out an instructor and/or post some video here. My experience has been that strength doesn't leave one as quickly as conditioning does, so you may find you are able to return to good form fairly quickly but need to use a lighter weight and/or do less volume and build up those parts of your training more gradually. To boot, I did this after a 2h elite judo training session which involved all kinds of plyometric calisthenics let alone fighting! My shoulder is almost fully healed now.

1h swings with the 32 are still an utter joke but 2h with the 40 are a decent workout at the moment. I also have to add that I can't see how I could replicate the fighting strength I get with kettle bells through any other method unless maybe very heavy barbell work or something like that which I don't have easy access to.

I do the overhead and rack in one direction then the farmers to get back to where I started. Remember these are supporting lifts, so finding positions where your structure does the work be key: weight over your shoulder and hip for overhead, a good rack position with arm in contact with torso and bell, and carry “on your lat” at arms length.

I do the overhead and rack in one direction then the farmers to get back to where I started. Remember these are supporting lifts, so finding positions where your structure does the work be key: weight over your shoulder and hip for overhead, a good rack position with arm in contact with torso and bell, and carry “on your lat” at arms length.

For the rack position, I start to feel a healthy kind of burn after about 80 steps. The farmer's carries are just excellent things as we all know and challenge the grip and your whole frame.

loud lola hero sluggers suit box wiki fandom lisa wikia
(Source: hero-sluggers.fandom.com)

I like how the rack position clearly strengthens the whole frame to handle asymmetrical loads. Strangely, when I do my SAS setups properly with good form with the 32 my shoulder is not irritated one bit.

I think with these supporting lifts helping me to rebuild the internal strength I need, I'll come back stronger than before. With more of my 'frame' muscles bearing the loads, my shoulder takes less strain.

Written by Matt D’Aquino, a multiple Australian and Oceania Champion and a 2008 Beijing Judo Olympian. I am currently doing a few kettle bell sessions a week just to help keep my shoulders strong and mobile, to develop hip strength and increase my cardio.

For those that don’t know a Kettle bell is simply a round lump of cast iron with a flat base and a handle. Due to the handle being on the top of the weight the center of gravity is extended resulting in the participant being able to perform a variety of explosive movements such as a swing, snatch and over head press.

This is great for grapples as we need both strong and stable joints. Exercises such as the Swing and clean and press will really test your strength endurance and in doing so both your aerobic and anaerobic system will be stretched and increased.

(Source: www.drento.cz)

The Kettle bells signature technique “the Swing” targets your glutes, which is an area of the body that is neglected by most athletes and trainers. The Kettle bell Swing not only strengthens the glutes which will develop a lot more power in the lower body and hips.

Whether you are performing a swing, squat pull or overhead press you will always be using more than one muscle group. This is great for strikers and grapples as we are constantly using more than one muscle when fighting.

In this episode of Judo Training Tips, Allan MacDonald, GB Lead Strength and Conditioning Coach, talks about the benefits of using the Kettle bell Squat with Rotation in your judo training. Training in different planes of motion, such as the transverse plane in this instance, can help build strength which can be put to use on the tatami.

This exercise will particularly help judo build strength for throwing techniques. The exercise shown in this video have been specifically chosen as they require no specialist equipment and can be done in the dojo or weight room as part of a warm-up routine or as specific strength training.

Remember to subscribe to get the latest judo training tips direct to your inbox! The benefits of kettle bell training are undeniable which is precisely why many of the top strength coaches.

(Source: www.sporenco.com)

By: Mike Mahler Kettle bell training has takes the fitness world by storm. In addition, to everyday men and women, many athletes from a variety of sports now use kettle bells in their programs.

The benefits of kettle bell training are undeniable which is precisely why many of the top strength coaches in the world such as Coach John Davies, Christian Thibaudeau, Steve Maxwell, and Wake forest strength coach Ethan Reeve have incorporated kettle bells into their athletes training regimens. There is no better way to burn fat than with a few high rep sets of kettle bell swings, snatches, and clean and jerks.

One way to take the benefits of ballistic kettle bell exercises up a big notch is to combine them with aerobic activities such as jogging or moderate jump roping. I like to call this combination How (High Octane Cardio).

Have your athletes work up to ten rounds with a heavy kettle bell and their conditioning will go through the roof. However, programs in which you train to failure and then take a week off to hang out on the coach are not effective for athletes.

Doing a few light workouts per week will speed up recovery by getting some blood into the worked muscles. These exercises will increase hand eye coordination, grip strength, and the ability to absorb shock.

(Source: www.drento.cz)

An additional benefit of the juggling type kettle bell drills that Jeff does, is that they work the brain. In addition to all of those benefits, the H2H exercises are flat out fun and you will not even feel like you are working out.

Coach John Davies incorporates killer core kettle bells drills such as the Turkish Get-up, The Windmill, The Push Press, and the Renegade Row into his athlete’s training regimens. It is much easier to teach the rapid hip fire movements with kettle bells and have them carry over to barbells.

BJJ champion and strength coach Steve Maxwell, likes to combine kettle bell training with body weight drills and club bells. Finally, ROC Dylan Thomas likes to do some workouts in the gym and takes his kettle bells along for the ride.

After knocking off a few sets of bench presses, chin-ups, and dead lifts, Dylan will bang out some kettle bell snatches and other drills. The possibilities are endless for combing kettle bells into your athletes training regimen.

The one month of kettle bell only training will be a nice change of pace and allow your athletes to focus on one thing really well. Your athletes will not lose strength in other exercises and will most likely come back stronger each time.

volant basic liege badminton pvc raquette sports sporenco suivant
(Source: www.sporenco.com)

One-arm Windmill 3×5 with one-minute breaks in between each set Double Kettle bell Stomp Jerk: 3×6 with one-minute breaks in between each set Instead of taking Tuesday and Thursday off to hang out on the coach and waste time watching TV, have your athletes do some active recovery workouts. A twenty to thirty minute active recovery workout will get the job done.

My friend and Senior ROC Steve Cotter can knock off a rep on one-legged squats with two 70lb bells and has functional tree trunk legs as a reward. If you still do not think that kettle bell training can benefit your athletes, feel free to not jump on board.

These exercises are easy to do but clearly strengthen your whole body nicely! When I'm donged them with the 32 kg, yikes, that'll make me super strong, and they develop the supporting muscles for the other lifts like the swing, the TGU and the press.

I am in need of a “variety” day today and I may just go for a walk with my 24 kg bell again. As to getting back to the overhead carry, I suggest a progression: Strength is very important in judo, and it has been terribly frustrating to not be able to do kettle bells at my level for 4 months.

Other Articles You Might Be Interested In

01: Must Do Kettlebell Exercises
02: Women's Beginner Home Exercise Routines
03: Women's Kettlebell Workouts To Lose Belly Fat
04: Workouts Kettlebell For Core
05: Shoes For Kettlebell Training
06: Dvd Kettlebell Workouts For Women
Sources
1 www.sportsgearlab.com - https://www.sportsgearlab.com/best-kettlebell-workout-dvd/
2 darkironfitness.com - https://darkironfitness.com/the-best-kettlebell-workout-dvd/