5 Essential Kettlebell Exercises for MMA
Kettlebells are great for overall strength and conditioning for all grappling and striking arts. Kettlebells strengthen your whole body through compound movements that are both ballistic and fun. The 5 best kettlebell excises for MMA athletes are:
-Alternating cleans
-Alternating overhead presses
-Two handed snatch
-Round the world
-Walking swings.
If you can implement any of these exercises into your gym program you will definitely feel the results when you're sparring at practice.
Alternating cleans:
-Hold a Kettlebell in each hand between your legs.
-Bend your knees, back straight and core muscles tight.
-Keeping your head up and back straight begin the movement by extending at the knees and shrugging your shoulder pulling one of the Kettlebells up into the rack position.
-Your elbows should come high in the initial pull, but then swing underneath the Kettlebell so that the Kettlebell will come to rest on the back of your hands
-As you begin lowering the kettlebell simultaneously clean the other kettlebell up into the rack position
- Repeat for desired number of repetitions.
Alternating Overhead Presses:
Alternating Overhead presses are fantastic for working your shoulders, triceps and your core strength. These should also be a fundamental exercise for MMA fighters because it is utilizing the whole body.
To do Alternating overhead presses:
-Stand with two kettlebells in the rack position
-Contract your abdominal muscles and press one kettlebell above your head
-Do not lock out the elbow joint
-As you begin lowering that kettlebell begin to press the other kettlebell overhead
-Repeat for desired number of repetitions
Two handed snatch:
This exercise is one of the hardest kettlebell exercises to do, but it is also one of the most beneficial to MMA fighters.
-Grasp a Kettlebell in each hand.
-Keep your head looking straight ahead, your back straight and feet flat
-Swing the Kettlebells between your legs, be sure to bend your knees and push your bum backwards.
-Keep your core muscles tight and breathe in when swinging the Kettlebells between your legs.
-As the Kettlebells swing forward drive hard with your hips, legs and lower back. This will make the Kettlebells travel upwards
-Instead of only getting the kettlebells to shoulder height drive the weight hard so the bottom of the kettlebells will travel over the top of the handle, and rest on the back of your hands
-Control the weight back the same direction it travelled
-Repeat for desired number of repetitions.
Round the World:
Round the worlds are great for rotational strength which is vital to all throws and punches.
-Hold the Kettlebell at chest height. Simple pass the Kettlebell around your head in a circular motion.
-Keep your head up, back straight and core muscles tight. Be sure not to hit yourself in the head.
-Perform for desired number of repetitions.
Walking swings - Walking swings require a lot more room than most other kettlebell exercises. These are a great exercise to include into a circuit or fitness regime. To do Walking swings you must perform a kettlebell swing and when the kettlebell is at the top of its swing take a step forward with both feet. Perform kettlebell swings but in between each swing take a step forwards.
Kettlebells are great for overall strength and conditioning for all grappling and striking arts. Kettlebells strengthen your whole body through compound movements that are both ballistic and fun. The 5 best kettlebell excises for MMA athletes are:
-Alternating cleans
-Alternating overhead presses
-Two handed snatch
-Round the world
-Walking swings.
If you can implement any of these exercises into your gym program you will definitely feel the results when you're sparring at practice.
Alternating cleans:
-Hold a Kettlebell in each hand between your legs.
-Bend your knees, back straight and core muscles tight.
-Keeping your head up and back straight begin the movement by extending at the knees and shrugging your shoulder pulling one of the Kettlebells up into the rack position.
-Your elbows should come high in the initial pull, but then swing underneath the Kettlebell so that the Kettlebell will come to rest on the back of your hands
-As you begin lowering the kettlebell simultaneously clean the other kettlebell up into the rack position
- Repeat for desired number of repetitions.
Alternating Overhead Presses:
Alternating Overhead presses are fantastic for working your shoulders, triceps and your core strength. These should also be a fundamental exercise for MMA fighters because it is utilizing the whole body.
To do Alternating overhead presses:
-Stand with two kettlebells in the rack position
-Contract your abdominal muscles and press one kettlebell above your head
-Do not lock out the elbow joint
-As you begin lowering that kettlebell begin to press the other kettlebell overhead
-Repeat for desired number of repetitions
Two handed snatch:
This exercise is one of the hardest kettlebell exercises to do, but it is also one of the most beneficial to MMA fighters.
-Grasp a Kettlebell in each hand.
-Keep your head looking straight ahead, your back straight and feet flat
-Swing the Kettlebells between your legs, be sure to bend your knees and push your bum backwards.
-Keep your core muscles tight and breathe in when swinging the Kettlebells between your legs.
-As the Kettlebells swing forward drive hard with your hips, legs and lower back. This will make the Kettlebells travel upwards
-Instead of only getting the kettlebells to shoulder height drive the weight hard so the bottom of the kettlebells will travel over the top of the handle, and rest on the back of your hands
-Control the weight back the same direction it travelled
-Repeat for desired number of repetitions.
Round the World:
Round the worlds are great for rotational strength which is vital to all throws and punches.
-Hold the Kettlebell at chest height. Simple pass the Kettlebell around your head in a circular motion.
-Keep your head up, back straight and core muscles tight. Be sure not to hit yourself in the head.
-Perform for desired number of repetitions.
Walking swings - Walking swings require a lot more room than most other kettlebell exercises. These are a great exercise to include into a circuit or fitness regime. To do Walking swings you must perform a kettlebell swing and when the kettlebell is at the top of its swing take a step forward with both feet. Perform kettlebell swings but in between each swing take a step forwards.
