Originally kettle bells (Russian: ) were used as tools by farmers to weigh grain. Towards the end of the 19th century it was recorded that more conventional athletes were using kettle bells for strength training in Russia and broader Europe.
The first benefit is that Kettle bell exercises are generally very simple and don’t require a lot of expertise to do properly. This contrasts with most weight training which requires a lot of time and effort put into ensuring proper techniques.
General weight training tend to require more focus on having the right technique for safety and better results. This is good as these muscles are usually disproportionately weak due to being under trained.
Kettle bells are also great tools for improving explosive power, primarily in your lower body. Now that you’ve learned about the benefits of kettle bells for Martha, you might consider getting a couple for home training.
It is made with solid cast iron as its name suggests and finished with a coat of painting for long-lasting usage. The innovative people at Bionic Body have come up with a pretty smart and novel upgrade of the classic kettle bell.
Instead of the usual iron, this kettle bell is made of soft materials (likely leather shreds). The soft construction prevents damages and injuries caused by dropping, making this a safe yet effective kettle bell for home workouts.
The Kettle bell Grip is another clever design and highly recommended for those with a set of dumbbells sitting at home. You won’t have to miss out on your kettle training routine with this portable nifty piece of gear when you travel.
Innit offers a series of cast iron kettle bells with awesome primate designs. This exercise is perfect for training the power body muscles and even the low back.
You can train your strength, endurance or power, by messing with the sets, reps and tempo of the exercise. If you want to focus on power and explosiveness training, you can even add a resistance band, wrapping it through the kettle bell to add a special kind of resistance that will help you train your hips.
Turkish Get Ups are a great exercise for developing a level of full-body strength and shoulder stability, both of which are important for Martha. In terms of full-body strength, this exercise will put you into multiple awkward and somewhat weak positions.
This is beneficial in minimizing shoulder injuries such as dislocations or sprains which are somewhat common in Martha. You’ll see this exercise done by a lot of BJJ guys for their grappling and it can really help in leveling up our clinch game.
Make sure that when you lift the kettle bell that you pull it with your legs and back, as if you were dead lifting, before launching it overhead. Kettle bells are invaluable strength training tools for Martha and all combat sports.
Incorporating kettle bell exercises into your workout routine also helps to mix things up and which can keep you motivated. Join the “swingers club” and prepare for massive gains to your game!
I’ve been doing kettle bell training and exercises for years now and have noticed major changes in the power of my punches, kicks, knees and elbows. Whether your into Martha, MMA, boxing, or wrestling, you will take your fight game to the next level by implementing explosive kettle bell exercises to your workout routine!
This great kettle bell exercise also incorporates the movements of kettle bell swing which will also help you develop explosive power and endurance for Martha or MMA! The kettle bell swing is an excellent core developer that forces you to use your entire body to perform the movement.
The explosive power you’ll develop from swinging your hips, engaging your core and tightening your legs will help in nearly all aspects of your Martha or MMA training. If you do the entire movement of the dead kettle bell snatch, there is no way you won't feel an improvement in the power of your strikes and overall conditioning!
This compound, full body kettle bell exercise will not only help teach you the proper mechanics of lifting something off of the ground and over your head, but it will drastically improve your explosive power. If you’re like most oak may, you have limited time to work on strength and conditioning for your Martha.
Fortunately, doing a kettle bell workout can yield amazing benefits for Martha fighters in a relatively short amount of time. Not only that, but training with kettle bells will also dramatically improve your explosive power, muscular endurance, balance, coordination, overall strength and cardio.
Whether you’re punching, kicking, knees or clinching, all of those movements use the same biomechanics that you will use in the Kettle bell For Fighters Program. The ballistic movements of kettle bells will help you develop that explosive strength and will give you more full-body power than most traditional weightlifting.
Another important aspect of training with kettle bells is that fact that certain lifts can train the posterior chain in order to get hip extension and rotation, which is crucial if you want dynamic hips and powerful rotational movements for your punches and kicks. Kettle bell training is also great for shoulder stability and strength, something that is key for fighters.
This workout for fighters is designed to make you more explosive, powerful and stronger, while improving your core strength, muscular endurance and cardio. Part 2 is your conditioning circuit, which will develop both you anaerobic system, grip and endurance.
Renegade Rows Not only are renegade rows excellent for your upper back and lats but it also works the core and obliques. The anti-rotation being worked in the obliques and hips translate into the power you need to generate when throwing knockout punches and strong kick. Holding the kettle bell in a goblet position requires you to have upper body isometric strength endurance, which you will tap into during clinch work and to keep your hands up later in the rounds.
This movement really focuses on generating power from the legs and hips then transferring it though the core One Arm Kettle bell Swings This exercise is an amazing multi-joint compound movement that builds strength and endurance in the muscles along the posterior chain (i.e.
If you want to hit harder, run faster, jump higher and be more explosive, then work the posterior chain. It is more like a boxing gym where there is a lot of free time and more individual pointers from the GRU (Instructor).
Before, I had more of a “class” stand-up format from an MMA fighter at a fitness gym. This new coach teaches “pure” MuayThai, and I am learning a lot more about power and posture than my MMA stand-up class.
We had a guy visit our gym once who had been fighting in Thailand and everyone was amazed at how straight his posture was and how effortlessly he hit. So, the GRU at my gym had this kid who is an intermediate hold a Kettle bell by the horns and torque his body like a wood chopper but a tighter arc.
Does anyone in martial arts do KB movements that aid rotational power? Opposing arm leg core standing crunch like original strength?
It seems like rotational and lateral movements are not well-trained in most systems of fitness including hard style KB. The GRU is great on MT principles, but not that knowledgeable about KB or exercise science.
I don't like his CrossFit lite type of approach to conditioning and the KB swing format used at the gym makes me cringe. There is a lot of room to improve understanding of breathing in combat sports compared to traditional arts I think.
Does anyone use kettle bells for martial arts in any different ways other than a standard Top or SAS program? Watch any pro fight camp on YouTube, and they use med ball wall throws, plyometrics or band pulls for explosive work.
I do slashers — basically a halo but brought down to hip level on the forward “slash”. I bend my receiving knee in place and torque the body instead of taking a lunge step as is most often demo'd. Pad and bag work will probably ingrain more and condition more than any offset or rotational lifting you could do.
Edit to add: has been many years since I trained MT, but I now recall doing a fair amount of slow heavy bag work with ankle weights. I would also wear them shadow-boxing while drilling kick defense/counter foot jabbing — again all done slowly.
There aren't any KB movements I can think of that mirror closely enough the oblique activation needed for powerful shin kicking. Seems like it's begging for an over extension. Watch any pro fight camp on YouTube, and they use med ball wall throws, plyometrics or band pulls for explosive work.
I do slashers — basically a halo but brought down to hip level on the forward “slash”. Even a very small weight swung with too much force and /or in the wrong direction can cause some very serious injuries.
This is how mine look mostly, except I follow through every rep and instead of taking a step I bend the knee on the receiving side and pivot on the ball of the off side foot — the same footwork as if I were throwing a hook or corkscrew with the rear hand. Side question — do they have you doing any separate shin conditioning or is it left to the bag and pad work?
I still remember rolling mine with a dowel and tapping with a fan of heavy gauge wire. This is how mine look mostly, except I follow through every rep and instead of taking a step I bend the knee on the receiving side and pivot on the ball of the off side foot — the same footwork as if I were throwing a hook or corkscrew with the rear hand.
I practiced a lot of body shots on the heavy bag today and that was of course effective. Some great info and has links to a good video by Dan John and Gray Cook.
My limited input from sport specific exercise lectures tells that replicating specific kick movement using kettle bell requires thorough knowledge and experiment on various levels. Steve Bacardi's name will come up to mind when it comes to striking arts and kettle bell. You can torque a medicine ball much faster without worrying about accidents or injury and even throw it.
I need to focus on relaxing, breathing, and hitting through the target, not working about dropping a bell. It works core stability, helps with pelvic tilt and hip flexors which are too tight and feel good on the shoulders.
I tried the lunging KB slasher version but I have neglected that movement pattern and lack coordination. I will add waiter walks with lighting KB for duration (3 min alteration boxing bell maybe).
The kettle bell snatch helped me to put more of a snap behind of my punches meaning I learn when to tighten my fist right before impact. I see some people grip more but others open their hand on the top of the snatch in video.
The WTH effects of the swing are clear, but I am interested in learning more about how you feel the snatch helps. I am very pleased at the transfer of hard style KB to general fitness and other skills compared to traditional gym weightlifting.
As you imply, traditional gym lifting does not develop power, which is critically important and declines particularly with age unless trained I read recently. LOL Although I'm good with numbers, not so much with grammar. In regards with the snatch, I have a firm grip of the kettle bell or dumbbell.
Then my arm, shoulder and grip becomes more relaxed, similar to a whipping motion. As the momentum continue to carry the weight over and above my head, my grip and arm becomes tense.
Just like when you throw your punch, your arm is relaxed and right before you hit your target, you tense up to transfer the power. The thing I like about the kettle bell snatch that it teach you how to align your wrist right before you lock out.
Club bells combined with your MT footwork are a great way to reinforce punching leverage and timing. I would not recommend just standing there and executing movements, but when combined with footwork it will improve the entire package notably.
It helps to start slow and exaggerate the footwork/body torquing, speeding up as you become more proficient. Level 6 Valued Member Team Leader Certified Instructor
For rotational strength bent press, windmill, get-up anyone arm ballistic also. One arm press and movements with different weight kettle bells in left and right hand.
Level 6 Valued Member Team Leader Certified Instructor