Showing posts with label kb for mma. Show all posts
Showing posts with label kb for mma. Show all posts
What size kettlebell should i start with?
So after a little Google research you have finally decided that kettlebells are for you, now comes the first question, “What size kettlebell should I start with?”. Of course this depends on a number of factors, the obvious ones being gender and general fitness level. There are many different answers to this question around the web but not many acknowledge the fact that everyone is different and that you need to give different recommendations for different types of people. Because kettlebells are always heavy and because of the swinging movements involved it would be easy to injury yourself by not using the right size kettlebell. Another reason you should take the time to figure out the right weight is because your first experiences with a kettlebell will likely determine wether or not you stick with this exercise program.You should begin by taking into account a few factors.
Are you recovering from any muscular injuries or do you have chronic problems with a certain joint for example? You will have to take this into account and depending on the problem you should decide wether you need to lower the otherwise appropriate weight.
What weight and height are you? What kind of build are you? You will need to think of the weight of the kettlebell versus your own weight.
How many kettlebells are you buying? Do you plan on doing exercise that require you to lift two at a time? For anyone new to kettlebells I recommend just buying one. Kettlebells are so versatile that you can do a whole workout with just one. If you are buying just one you will want to pick a heavier one.
Are you using the kettlebell as part of an existing exercise regime or will you just be doing kettlebell workouts?
What is your general fitness level?
Do you have experience with or regularly lift weights?
If we assume that the kettlebell is your dominant tool and that you are just buying one then the general recommendations are sixteen kilograms (twenty six pounds) for a man and eight kilograms (eighteen pounds) for a women to start off. A six kilogram (thirteen pounds) kettlebell is usually appropriate for smaller women with no experience with weight training. No one will ever need to go lower than six kilograms. A woman who has been resistance training regularly should start with and eight while men should start with a sixteen kilogram kettlebell. Women who have been weight training regularly for over a year could start with a twelve kilogram while men could start with a twenty kilogram. Men without weight training experience should probably start with a twelve kilogram one.
A light six kilogram will be enough for a petite woman but for men with strength training experience they would hardly notice the weight.
Benefits of Using kettlebells
A kettlebell is a weight that was originally used by the Russian army. What are the benefits of kettlebell workouts? Kettlebells combine cardio and strength training and can give you a full workout in just twenty minutes. Kettlebells are easily affordable and don’t take up much space so it is easy to see why some people prefer kettlebell workouts to going to the gym. Some of the benefits of Kettlebell workouts are:
If your serious about your MMA training check out the Turbulence Training Kettlebell Revolution website. You will not be disappointed.
- Improved Functional Strength
- Decreased body fat
- Improved stamina
- Improved Cardiovascular Fitness
- Reduced Risk of Injury
- Improved flexibility
- You can spend less time working out
- They’re fun!
Improved Functional Strength
Western strength training methods focus on training muscles in isolation, although individual muscles are strengthened this doesn’t mean you have better functional strength. Kettlebell workouts will give you more energy and day to day tasks will be easier. The swings and lifts in Kettlebell training involve using muscles together and training the movements this results in better functional strength. The increased strength will improve your performance in sports or athletics.Improved stamina
The high intensity nature of kettlebell workouts greatly improves general fitness and functional strength, this means you will have improved stamina.Improved Cardiovascular Fitness
To improve cardiovascular fitness you need to do vigorous, high intensity exercises. Kettlebell training is ideal for this, it can improve your cardiovascular fitness in much less time than traditional methods such as distance training.Reduced Risk of Injury
Kettlebell training can often look dangerous to an outsider, people think that swinging a heavy weight could easily damage muscles or that there is a danger of dropping the kettlebell and injuring yourself that way. However because you are training the muscles together instead of in isolation there are fewer imbalances between muscles and muscle groups. In kettlebell training you are optimizing certain movements, strengthening your joints and the muscles as a group which actually reduces your risk of injury. Kettlebells actually have a much lower incidence of injury compared to other exercise types. Another huge benefit that most kettlebell enthusiasts notice is relief from chronic aches and pains. People with back pain often find it disappears completely, this is due to strengthening the back muscles and improving how they work together.Decreased body fat
Kettlebell workouts are great for burning body fat. The combination of high intensity cardiovascular exercise and strength training are very energy demanding. Kettlebell exercises can burn twice as many calories per minute than traditional aerobic exercises. Kettlebells also have a very high after burn effect. After any type of exercise you continue to burn calories at a faster rate, this effect lasts much longer with kettlebell workouts compared to other types of exercise. Exercising regularly with kettlebells will give you a lean body with toned muscles. Kettlebells won’t bulk you up. If you are skinny you will put on just the right amount of muscle. Kettlebell fat loss workout guide.Improved flexibility
A nice side effect of exercising with kettlebell is improved flexibility without having to spend time stretching. Since kettlebell workouts use nearly all your muscles, any weak muscles will be strengthed and tight muscles will be loosened and strengthened. There will be greater balance between the muscles and muscle groups will work together better.Less time working out
Kettlebell workouts combine strength training with cardio and exercise muscle groups together. This means you need to spend considerably less time exercising. Kettlebells are often known for getting ‘twice the results in half the time’. It would be difficult to find a type of exercise that has as many benefits as kettlebell workouts. The other major benefit of course is that it is easy to stick with a kettlebell workout program. The workouts are short so they are easy to fit in, kettlebells are small and cheap so they can be used anywhere and the exercises are more interesting and engaging than traditional exercises so you won’t get bored. This is probably the most important benefit. If you isn’t easy to stick with an exercise routine you will not see any of the benefits.If your serious about your MMA training check out the Turbulence Training Kettlebell Revolution website. You will not be disappointed.
Kettlebells for MMA fighters
For any combat martial artist, including boxers, stamina and strength are, of course, necessities. However, the sport of kettlebell lifting can be as beneficial, if not more, than traditional weight training in improving overall strength. Let me expand on that for a second before we get into any specific kettlebell exercises for boxers.
With weight training, there are benefits and increases in raw strength. That’s a fact. But with boxing and other combat arts, the emphasis on functional strength should be paramount. Conventional weight training as opposed to kettlebell training is more of a collection of static movements and exercises where you may be locked in a fixed position or a machine. There are not any sport-specific exercises that I’ve seen that you can do with a dumbbell or barbell as far as boxing goes.
Conventional weight training is perfect if your chosen sport is powerlifting or bodybuilding. However, when you need explosive, coordinated, dynamic strength and agility, especially in the extreme ranges of the motion, kettlebell training is just what the doctor ordered.
The use of a kettlebell is more repetition and movement-based, where coordinated movements, breath synchronization and mental focus are more important than getting that last “cheat rep.”
For a boxer, the benefits of kettlebell practice are numerous. The various cardiovascular benefits notwithstanding, the gains in functional strength and overall coordination will increase punching power without a gain in weight. Any martial artist will tell you that punching power, when technique is applied properly and efficiently, can increase punching power without an increase in effort or weight gain.
The secret to improving technique is to have the attitude that raw brute strength is not always the answer. Focused, coordinated strength is a more powerful ally in the ring. In my 22 years of martial arts training, I’ve seen time and again where technique will beat raw strength every time without fail.
Am I saying that raw strength has no place in combat arts? Absolutely not! What I am saying is that focus and coordination makes your existing strength that much better and efficient. If you’re a boxer or an eastern martial artist, you know that to waste energy in a fight can be fatal. So if coordination and focus can make you more efficient, why not make that a critical component in your combat training?
The kettlebell exercises in this article will help the boxer by increasing punching power with specific movements designed to work the muscles and joints used in the sport.
The first boxing-specific kettlebell exercise I’ll show you is called the “slip-dip.” This exercise will increase your leg, back and shoulder strength and will get you ready for the second drill as well.
Slip-Dips
Begin with the kettlebell in an “inside grip.” It should be on the inside of your arm (as if you were holding a football) as opposed to the traditional way of holding it on the outer forearm.
1. Hold the Kettlebell in the inside grip.
2. Assume your boxing “guard” stance with your hands up.
3. Dip your upper body as if you were ducking a punch, then rise to the starting position.
This would be one repetition. Make sure to keep your back straight and that you work both sides equally! You do not want to create any imbalances in your back and shoulder muscles. Do as many reps as you like without losing form.
Kettlebell Uppercuts
This drill will increase your punching power whether you like it or not. When done correctly, your whole body gets behind the punch and increases leverage simply by putting the body mass into the punch. After doing this drill with the kettlebell, try some uppercuts without any weight and you’ll see what I mean here. It’ll be the same effect as a batter warming up with a weighted bat and then going to the plate with a regular bat. The swing speed increases simply because he’s swinging a lighter bat. You’ll have the same feeling after throwing punches with your kettlebell.
1. Hold the kettlebell with the inside grip as in the last drill.
2. Do a single slip-dip as if you were ducking a punch.
3. As you rise, throw your uppercut.
4. The secret here is to use your whole body to do it. You need to turn your upper body while exploding with your legs and hips in an upward/forward motion.
Use your body to execute the punch, not just by simply lifting the kettlebell up with your arm. An effective punch is thrown with the whole body, not just the arm. This applies to all punches and not just the uppercut! However, with this drill, you’ll train not only proper technique, but you’ll be training all of the muscles to work together as a team. This phenomenon is explained in detail in Pavel Tsatsouline’s Power to the People! Work both sides with this drill and over a short amount of time, you’ll see increases in punching power as well as an increased ability to absorb body punches.
Be sure to initiate the movement with your legs as this is where the bulk of your power will come from. Also, do the drill with slow, precise movement with your focus on the proper technique before doing it with explosiveness.
This drill works the shoulders, back, legs, and lungs, and most importantly, the obliques and erector muscles in the lower back, giving you a tremendous amount of rotational power in addition to increased ability to absorb the ballistic shock of body punches.
If you remember what I said before, a focused, more efficient punch is more powerful by default. Efficient punches should be the thing that fighters seek more than anything else. The ability to last in the ring and be as strong in the tenth round as in the first is every fighter’s goal. kettlebell training is one way to work towards this.
Conventional weight training is perfect if your chosen sport is powerlifting or bodybuilding. However, when you need explosive, coordinated, dynamic strength and agility, especially in the extreme ranges of the motion, kettlebell training is just what the doctor ordered.
The use of a kettlebell is more repetition and movement-based, where coordinated movements, breath synchronization and mental focus are more important than getting that last “cheat rep.”
For a boxer, the benefits of kettlebell practice are numerous. The various cardiovascular benefits notwithstanding, the gains in functional strength and overall coordination will increase punching power without a gain in weight. Any martial artist will tell you that punching power, when technique is applied properly and efficiently, can increase punching power without an increase in effort or weight gain.
The secret to improving technique is to have the attitude that raw brute strength is not always the answer. Focused, coordinated strength is a more powerful ally in the ring. In my 22 years of martial arts training, I’ve seen time and again where technique will beat raw strength every time without fail.
Am I saying that raw strength has no place in combat arts? Absolutely not! What I am saying is that focus and coordination makes your existing strength that much better and efficient. If you’re a boxer or an eastern martial artist, you know that to waste energy in a fight can be fatal. So if coordination and focus can make you more efficient, why not make that a critical component in your combat training?
The first boxing-specific kettlebell exercise I’ll show you is called the “slip-dip.” This exercise will increase your leg, back and shoulder strength and will get you ready for the second drill as well.
Slip-Dips
Begin with the kettlebell in an “inside grip.” It should be on the inside of your arm (as if you were holding a football) as opposed to the traditional way of holding it on the outer forearm.
1. Hold the Kettlebell in the inside grip.
2. Assume your boxing “guard” stance with your hands up.
3. Dip your upper body as if you were ducking a punch, then rise to the starting position.
This would be one repetition. Make sure to keep your back straight and that you work both sides equally! You do not want to create any imbalances in your back and shoulder muscles. Do as many reps as you like without losing form.
Kettlebell Uppercuts
This drill will increase your punching power whether you like it or not. When done correctly, your whole body gets behind the punch and increases leverage simply by putting the body mass into the punch. After doing this drill with the kettlebell, try some uppercuts without any weight and you’ll see what I mean here. It’ll be the same effect as a batter warming up with a weighted bat and then going to the plate with a regular bat. The swing speed increases simply because he’s swinging a lighter bat. You’ll have the same feeling after throwing punches with your kettlebell.
1. Hold the kettlebell with the inside grip as in the last drill.
2. Do a single slip-dip as if you were ducking a punch.
3. As you rise, throw your uppercut.
4. The secret here is to use your whole body to do it. You need to turn your upper body while exploding with your legs and hips in an upward/forward motion.
Use your body to execute the punch, not just by simply lifting the kettlebell up with your arm. An effective punch is thrown with the whole body, not just the arm. This applies to all punches and not just the uppercut! However, with this drill, you’ll train not only proper technique, but you’ll be training all of the muscles to work together as a team. This phenomenon is explained in detail in Pavel Tsatsouline’s Power to the People! Work both sides with this drill and over a short amount of time, you’ll see increases in punching power as well as an increased ability to absorb body punches.
Be sure to initiate the movement with your legs as this is where the bulk of your power will come from. Also, do the drill with slow, precise movement with your focus on the proper technique before doing it with explosiveness.
This drill works the shoulders, back, legs, and lungs, and most importantly, the obliques and erector muscles in the lower back, giving you a tremendous amount of rotational power in addition to increased ability to absorb the ballistic shock of body punches.
If you remember what I said before, a focused, more efficient punch is more powerful by default. Efficient punches should be the thing that fighters seek more than anything else. The ability to last in the ring and be as strong in the tenth round as in the first is every fighter’s goal. kettlebell training is one way to work towards this.
Top 5 Kettlebell exercises for MMA fighters
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.
-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.
-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
-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.
-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.
-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.
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