We bring you the best kettle bells for BJJ workout exercises that’ll turn you into a grappling machine For a long time, barbell training was considered to be the golden standard of strength and conditioning for sports.
The staple exercises of squatting, dead lifting and pressing are present in virtually every program you can find. However, if you do not have access to a barbell or hate training in commercial gyms, how can you get in shape for grappling?
These marvelous tools are going to provide you with the option of training every fundamental strength move. Well, for starters, they’re oddly shaped objects which tend to move through the air very differently to dumbbells and barbells.
SO if you want to develop bone crushing strength and a gas tank to match, choose kettle bells for BJJ conditioning. That said, the idea strength and conditioning training session for grapples should look something like this: You’ll need to spend the least amount of time while getting the maximum benefit.
Click for full video instructional there’s only one move you can do with kettle bells for BJJ, then this is it. The double kettle bell clean and press is a powerful, full body.
It engages both the upper and lower body as well as a number of different pulling and pushing muscles. The double clean and press is going to help you develop strength and power for grappling better than any other tool.
On a plus side, the complex nature of the move has a strong conditioning effect as well. Make sure you learn the proper form before going really heavy to reap maximum benefits.
Furthermore, kettle bells provide a different balanced resistance to dumbbells, again mimicking BJJ. Technically speaking, the double floor press hits both the shoulders and the chest.
Click for full video instructionalThis is the antagonist move to the double floor press. The double bent over row builds back and biceps strength like no other exercise.
Moreover, it provides balance in a training program when done along with a horizontal push like the floor press. Click for full video instructionalThis is the one lower body specific move on our list.
You don’t need them The double kettle bell front squat has both your quads and hamstrings covered. This is due to the rack position of the kettle bells which are held in front of your body.
It is the ultimate lower body strength and power exercise for BJJ. As with all other kettle bells for BJJ exercises, the front squat has upper body implications as well.
What you’ll get in return from this exercise is increased power, explosiveness, better flexibility and an unbelievable gas tank. Click for full video instructional you can do only two kettle bell exercises, then the Turkish get up should be the one to complement the double clean and press.
Every range of motion, from pushing, pulling rotating and stabilizing is included in the Turkish Get-up. Depending on the movements and rest times, it is going to help you develop high-level conditioning as a bonus.
Now that you know the 6 essential exercises, it is time to organize them into the perfect grappling training session. One of the most known Strengths and Conditioning coaches Mike Perry brings you his life experience with kettle bells training.
Check the best KettleBells instructional for Grapples by Mike Perry — use Checkout Code FANOM10 for 10% off Guest post by Will Afford, a Certified Strength and Conditioning Coach who trains under Andre Galeão in San Diego, CA.
It’s versatility and construction make it extremely useful for developing functional strength, power, and endurance that will carry over to the mat. This exercise works your entire body and improves power, strength, and cardio capacity.
This exercise puts a twist on the Single Arm Bent Over Row and assumes a low takedown stance as if starting a match. Do not rest the non-working hand or arm on your knee, but use the core to maintain the position with a flat lower back.
The Cossack Squat is an excellent move for grapples and fighters because it works single leg strength and mobility. If you’re new to the Cossack Squat, chances are you won't have the adequate mobility to get full range of motion for the movement.
This exercise works the small muscles around your hips and upper leg that get exhausted from playing guard and forceful passing from the feet. A staple in the kettle bell tool set, the swing delivers explosive hips, enduring grip, and lungs that won’t quit.
The one arm variation will tax your grip even more and require your core to work overtime to prevent the torso from collapsing. The goal is to maintain a symmetrical position with the body while managing an offset load, similar to the One Arm KB Thruster.
Again, we rarely find ourselves pushing evenly though our muscles when grappling so this movement will develop unique strength and endurance that translates perfectly to the mat. This may be the most beneficial KB exercise to grapples, as it works the entire body, develops mobility, and reinforces proper movement patterns when standing up.
It builds healthy and resilient shoulders and requires you to perform a sequence of specific movements while under stress (much like BJJ.) From the Russian fields where girl, the far ancestor of a kettle bell, was used for weighting crops, to strongman contests, circus performances and “Gregory” sport through 19th century, kettle bell finally found its way to the light of the day.
What is the main reason kettle bell got so popular in the world of strength training? That specific shape gives kettle bell one advantage over other training equipment and that is center of a mass extended beyond the hand.
In terms of workout language, you have to engage almost every possible muscle to do the movement correctly. One more benefit that is important to highlight is that kettle bell allows a ballistic and swinging way of exercising so your muscles have to work like a pendulum.
Kettle bell workout routine for BJJ, grappling and MMA allows actions in numerous fields in the same moment. Bonus benefit in this type of workout is that you develop grip strength even although you are not thinking of it.
I will present a few of the basic exercises that have the roots in fundamental human movements such are squatting, hip hinge, pushing, pulling, walking and rotation. For every movement I mentioned above I will give you one example of exercise you can use in building your kettle bell training routine for BJJ.
This is a pattern you use every day so you are pretty familiar with it even if you haven’t touched kettle bell ever in your life. You start with that feet shoulder width, holding your kettle bell for horns.
Next thing is to start squatting movement holding your chest up, elbows tight and with knees tracking the toes. This is exercise primarily for the leg muscle region but it activates the whole body.
Hands, back, deep core muscles region, glutes, legs…. If I can choose only one exercise I can bring to an isolated island, it would be kettle bell swing.
It combines explosiveness, stability, endurance, mobility and it is must have exercise in BJJkettlebell workout plan. Find an ideal distance taking the length of your hand into consideration.
You pull the bell through your legs that are shoulder width while keeping your head in neutral position with proper back alignment. Push the bell up to your top position where you squeeze your glute region muscles to prevent overextending your back.
Next thing is to press that bell directly up and lock your arm in top position. Avoid any hunching in your shoulders which will lead to bad posture while doing exercise.
You grab kettle bell from the ground, holding it for the horn and pull it back and upwards. A unilateral way of working, with 1 hand only, is also a great way to activate your anti-rotational stabilization muscles.
The core will be on a real task to stabilize walking movement, and I am sure you will increase your grip strength. So, how to fill all of those movements into kettlebellBJJ training routine and other martial arts?
The best way to explain that is to give you examples of different routines depending on their main goal. I will give you one example for strength development and one for endurance oriented BJJ workout routine.
To conclude, kettle bells and all levels of BJJkettlebell workout are must have in your strength and conditioning routine. Higher skill level exercise, harder bell, shorter rest periods, two kettle bells instead of one….