Unless you've been living under a rock, then there is a good chance that you've heard of kettlebell training. While recently gaining media attention, the kettlebell has a been a training tool for the past century, having built some incredibly powerful physiques.
Kettlebells are rugged and primitive, and because of their odd shape and weight distribution, allow for a variety of movements that otherwise can not be done with traditional dumbbells or barbells. Their thick handles build super strong hands, wrists, and forearms. And the majority of the movements done with kettlebells target the muscles of the posterior chain - namely the hamstrings, glutes, spinal erectors, and upper back.
For a fat loss aid and conditioning tool, not much else can deliver the goods like a heavy kettlebell. From complexes to long timed sets to interval training, a single 24kg kettlebell can bring many a strong man to his knees! Combat athletes would especially benefit, as the kettlebell has been called the closest thing to a fight without actually throwing a punch...it's just brutal.
Here are 5 of the best total body kettlebell drills for developing what Pavel Tsatsouline calls "android work capacity". Its one thing to be strong, but for fighters having the ability to express that strength over a period of several minutes (at least) is what really matters.
1. swings (one handed and two)
2. snatches
3. cleans
4. clean and press or jerk
5. turkish get ups
For building the strength and muscular endurance of a warrior, try doing timed sets of the above for 2 minutes a piece. 2 minutes of anything sounds easy, but with the "pitbull of strength training" in your hands and your heart rate through the roof with lactic acid surging through your body, 2 minutes will be quite the task!
Dustin is a combat readiness and muscle building expert. Check out the [http://www.norulestraining.com] blog for more free articles, workouts and insider training tips!
Article Source: http://EzineArticles.com/2892126
Showing posts with label mma training. Show all posts
Showing posts with label mma training. Show all posts
2 brutal kettlebell exercises
If you are involved in the sport of MMA or any form of martial arts you understand the importance of technique, but you also understand the importance of speed and power! If you want to add the latter to your MMA training program then permit yourself a minute to tune in and read this article. I'm all about getting an edge for sports and competition and my clients know this better than anyone. This is why I am including 2 brutal kettlebell drills for you right here that will enhance your MMA training program in a hurry.
Kettlebell Training For MMA:
1. Kettlebell Slams: Now for this drill you will absolutely have to be outdoors in order to perform it. This drill is very dynamic and is meant to help you develop pure explosive power for punching and throwing. In order to pull this off make sure you are comfortable with handling a kettlebell and that you have a flat open space with either other experienced kettlebellers around or with no one around. Safety is first when it comes to this drill. You can implement the drill by having a single kettlebell of moderate to heavy resistance. Make sure that you are comfortable with swinging the bell up to an elevated height just slightly higher than your chest level (at about eye level). From here keep the arc of the swing tight and release the handle of the bell at the peak of the swing height in order to palm the sphere of the bell. Once you have the palm of your hand around the sphere at the peak of the swing simply throw the kettlebell back into the ground as hard as you can. Make sure the downward throw is forceful, but controlled allowing the kettlebell to land on the ground and "thud" right in front of you. This can be done with with either both hands or with one hand at a time.
2. Kettlebell Clean And Lunge: This particular drill is tremendous for both upper and lower body strength and movement. In order to pull off this particular drill you will want a single bell of moderate to heavy resistance that you can comfortably clean and rack at your chest level. From here place the bell between your feet and ready yourself to execute the clean and rack. For the sake of this article lets say you clean the bell to your chest with your right hand. Once the bell is up simply take a lunge step forward and then back with your left leg maintaining the balance and control of the bell. Once you complete the lunge step simply return the bell to the ground between your feet to start the process all over again. This little drill is great for improving your martial arts training in a hurry.
Take the time to learn more by checking out more of my material. Improving an MMA workout takes work and innovation and kettlebell training happens to provide both of these elements my friend. Remember that most any fighter can train hard, but only the champions train smart!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com.
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!
Article Source: http://EzineArticles.com/5572401
Kettlebell Training For MMA:
1. Kettlebell Slams: Now for this drill you will absolutely have to be outdoors in order to perform it. This drill is very dynamic and is meant to help you develop pure explosive power for punching and throwing. In order to pull this off make sure you are comfortable with handling a kettlebell and that you have a flat open space with either other experienced kettlebellers around or with no one around. Safety is first when it comes to this drill. You can implement the drill by having a single kettlebell of moderate to heavy resistance. Make sure that you are comfortable with swinging the bell up to an elevated height just slightly higher than your chest level (at about eye level). From here keep the arc of the swing tight and release the handle of the bell at the peak of the swing height in order to palm the sphere of the bell. Once you have the palm of your hand around the sphere at the peak of the swing simply throw the kettlebell back into the ground as hard as you can. Make sure the downward throw is forceful, but controlled allowing the kettlebell to land on the ground and "thud" right in front of you. This can be done with with either both hands or with one hand at a time.
2. Kettlebell Clean And Lunge: This particular drill is tremendous for both upper and lower body strength and movement. In order to pull off this particular drill you will want a single bell of moderate to heavy resistance that you can comfortably clean and rack at your chest level. From here place the bell between your feet and ready yourself to execute the clean and rack. For the sake of this article lets say you clean the bell to your chest with your right hand. Once the bell is up simply take a lunge step forward and then back with your left leg maintaining the balance and control of the bell. Once you complete the lunge step simply return the bell to the ground between your feet to start the process all over again. This little drill is great for improving your martial arts training in a hurry.
Take the time to learn more by checking out more of my material. Improving an MMA workout takes work and innovation and kettlebell training happens to provide both of these elements my friend. Remember that most any fighter can train hard, but only the champions train smart!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com.
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!
Article Source: http://EzineArticles.com/5572401
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