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.
Kettle bells are a fantastic training tool for grapples because they work pretty much every single muscle in the body — just like grappling. Training with Kettle bells 2-3 days a week plus grappling classes will greatly improve your functional strength.
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.
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.
Whether you are using Kettle bells or not, working out a higher intensity will burn more calories during exercise. In this Kettle bell program package Matt D’Aquino will show you how to use kettle bells to develop your power, strength, explosiveness, core and grip strength to help you train at a higher intensity for longer!
Over the last 20 years we have seen so many fitness fads come and go, but the kettle bell has stood the test of time….and that’s because kettle bell training works. Over the years I have found that if I am unfit then my grappling isn’t as smooth or as effective but if I am fit and strong, my grappling becomes way more efficient.
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. Look at a lot of the top ranked grapples around the world and you can see that they all follow some sort of explosive strength and conditioning program which include kettle bell techniques.
In this kettle bell video, coach Funk of Funk MM A shows you the best kettle bell exercises for grapples. 1.5 Stance Swings — Jason C Brown 5.
Rotational Snatch — Mike Mahler 12. One Arm Reverse Kettle bell Lunge 18.
One Arm Kettle bell Step Ups 19. Double Kettle bell Floor Press 24.
Fore more info on Kettle bell Training for Grappling sports check out : Written by Matt D’Aquino, a multiple Australian and Oceania Champion and a 2008 Beijing Judo Olympian.
Often we see people lining up to use the treadmills or Cross trainers while dust gathers on the kettle bells sitting quietly in the corner. They are also a great way to get a heck of a good workout in a short amount of time.
The great thing about this workout is you can scale it to suit your current fitness levels. For example swings develop hip and glute power which is great for single leg stability and lower body power, sprawls obviously help you defend takedowns, squats increase leg strength and the clean and press will increase your grip and shoulder strength — which is perfect for when you are doing Judo and BJJ.
When the kettle bell swings back (due to momentum) drive it upwards using your legs, glutes and hips. Hold a kettle bell in what we call the ‘rack position.’ Keep your abs tight as you perform a squat.
To start out simply bend at the waist and visualize your opponent shooting for a double leg. When they shoot simply place your hands on the ground and arrive your hips into the floor.
Drive up with your legs, shrug your shoulder and pull the kettle bell up to the ‘rack’ position. During this movement the kettle bell will swing up and over your hand and land sitting on the back of your wrist.
Keep your abs tight, slightly bend your knees and begin pressing the kettle bell above your head. Once you reach the top position return the kettle bell back down to your shoulder and repeat for 50 repetition.
Movements such as the kettle bell swing and Turkish get up target every muscle — making you functionally strong for grappling. When you are out of shape, unfit and untrained you will suffer both physically and mentally in training and in competition.
The great things is that kettle bell training will make your heart rate skyrocket resulting in you getting fit in a short amount of time! 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!
Everyone has rolled that guy at training who is super explosive and cuts through your guard with ease. 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 developing explosiveness which in turn 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. I am sure you have heard many times that everything you do stems form the core region and that its also true for fighters.
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.
Due to the range of movement you go through when using kettle bells your joints are going to get a lot stronger and more stable. 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.
Download your copy of Kettle bells for Grapples today and get started with strengthening every muscle in your body As a strength and conditioning coach and grapple myself I have written literally hundreds of strength and conditioning programs for grapples who want to get fit, fast and strong — and kettle bells are a great way to achieve this.
If you’ve been around exercise for any length of time you’ll have heard the hype surrounding kettle bells by now. Over the last few years even the mainstream gyms — usually the slowest to adopt any new training equipment that doesn’t cost an arm and a leg — have started buying kettle bells.
I see recommendations frequently from people as to how best to use them and frankly many are just jumping on what they hope will be a profitable bandwagon, with little real experience or knowledge to offer. That is, they develop the hips, hamstrings, and lower back as well, if not better, than other exercises, including those that use a higher load.
Because you are able to perform many swings during a training session you are able to effectively flush an often troublesome area with blood and allow it to heal or recover. For many athletes, such as runners, whose sport involves horizontal force projection that makes swings a far better choice for training than even an exercise like dead lifts.
While dead lifts are a fantastic exercise for raw strength they can lead to a lack of explosiveness in athletes due to the grinding nature often used in the lift. Secondly, the high loads can be problematic for endurance athletes who likely don’t have the core strength or stiff backs of seasoned lifters.
The addition of incidental grip training is useful both for hand fighting and being part of a system that helps shoulders stay healthy. Kettle bell swings are a great option for those wishing to get some heart rate/ energy systems training yet are unable to perform better variations such as running.
We’ll also cover essential drills to keep the body healthy and supple regardless of sport, as well as three other core kettle bell moves. In this video set, I demonstrate practical breathing techniques that have significantly improved my health and well-being.
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