How to Train With a Kettlebell for MMA

With proper kettlebell techniques aimed at strengthening the body as a unit rather than isolating individual muscles, MMA fighters can gain the explosive power necessary for fighting. To improve your strength in a way that is suitable to MMA, steer clear of simple body building exercises that have a tendency to make your muscles tight and isolated, such as barbell curls and Nautilus machine exercises. Your kettlebell training should have dynamic, explosive movements that can help with specific aspects of fighting.

Things You'll Need

• At least 2 Kettlebells of the same weight

Instructions

1. Align two kettlebells on the ground shoulder-width apart, place your hands on the kettlebells and put your body at the top of a push-up position. Do a push-up on the kettlebells and immediately hop your feet forward in one movement where they will be placed directly outside of the kettlebells (do not remove your hands from the kettlebells). Keep your back straight with your knees bent and clean the kettlebells up using your hip flexors to drive through. Keep your elbows in tight and in line with your stomach to finish the movement. Reverse the movements and do 10 more reps.

2. Clean two kettlebells to your shoulders while pushing your pelvis at the top of the clean (this will allow you to keep the kettlebells tucked in by pressing your elbows to your stomach). Lower the kettlebell to the ground reversing the clean movement and immediately shoot your legs back (the top of your feet will be in contact with the ground) and arch your back. Jump back to the original clean position and do 10 reps.

3. Clean one kettlebell with one arm resting it on your upper chest and bicep. Take one step with the same side leg as your arm holding the kettle bell and lower the opposite leg's knee to the ground. Slide your lead leg forward to bring that knee to the ground and step the opposite leg forward. Repeat for 10 reps, then switch the kettle bell to the other arm and repeat for 10 reps.

Tips & Warnings

• These exercises enhance full-body movements that will build explosive and dynamic power with specific MMA techniques in mind. The first exercise will simulate getting from the ground to your feet when there is added pressure from an opponent. The second exercise simulates a sprawl, when you need to get from your feet to the ground immediately, and the third simulates the movements used in takedowns such as the "double leg" takedown.

• Start out with light weight to avoid injury, warm up with some cardio first and end with stretches.

References

• Grapple Arts - Kettlebell MMA Training

Resources

• Dragon Door - Kettle Bell Training for MMA Fighters