5 exercises with kettlebells if you do combat sports.
If you do combat sports such as MMA, Muay Thai,Kick Boxing, Boxing, etc. you must definitely include in your athletic preparation these 5 exercises with kettlebells to improve your explosive strength and improve your general physical conditioning but with particular attention to the peculiarities of a fighter.
The 5 best kettlebell exercises for explosive strength and conditioning
Perform the best kettlebell exercises such as clean and press, snatch and swing to dramatically increase your power, endurance and explosive strength in your Muay Thai or MMA workout!
I’ve been training with kettlebells for years and I’ve noticed major changes in the power of my punches, kicks, knees and elbows but in general in athletic performance using this “simple” tool, a real portable gym.
The “core” of your body (abs and back) and overall strength will become better thanks to the best exercises of with this tool and training for explosive strength and conditioning.
It’s a unique tool that you can’t use if you want to improve your performance!
Whether you practice Muay Thai,MMA, Boxing, Brazilian Jiu Jitsu or grappling, you will take your wrestling performance to the next level simply by implementing these explosive exercises in your training routine!
Do these 5 Top exercises with kettlebells:
Kettlebell high pull
I love this exercise because not only is it an explosive movement, but it’s very similar to throwing a punch!
This is the best exercise with the kettlebell because of the explosive thrust and traction mechanics it has.
If you are looking to improve the power in your fists or get a more explosive hand speed, then this exercise is a FONDAMENTAL.
This fantastic kettlebell exercise also incorporates kettlebell swing movements that will also help you develop explosive power and endurance for Muay Thai or MMA!
Kettlebell swing
When I first saw this exercise I thought it wouldn’t be as tough as exercise, but it’s actually an exercise power!
The swing kettlebell is an excellent exercise that forces you to use your whole body to perform movement.
The explosive power you will develop by swinging your hips, involving your core and tightening your legs will help in almost all aspects of your Muay Thai or MMA training.
There are several variations such as the double swings of the kettlebell, the one-arm swings, with movement up to shoulder height or complete above the head and others like the side swing, but all will help you develop hip strength that will help you carry the shots in an even more explosive way.
Snatch
If you do the whole snatch movement, you’ll feel an improvement in the overall hit and conditioning power for MMA or Muay Thai!
This is one of the best exercises with Kettlebell because movement engages practically the whole body.
The kettlebell’s detachment starts with the legs and muscles of the back, then continues all the way through the hips behind.
Kettlebell clean and press
This exercise involves the whole body and will not only help you teach you the correct mechanics to lift something off the ground and above your head, but it will drastically improve your explosive power for Muay Thai and MMA!
Whether you’re using the version with a kettlebell or the double-weighted version of the kettlebell, you’ll develop extraordinary power and endurance if you perform this fantastic exercise correctly.
If you really want incredible power and explosive strength then first learn the two exercises composed with kettlebell separately, first the clean before adding the press, then once you have learned the movements correctly perform them together.
Turkish get up
This is another top exercises that looks strange and also requires some attention to movement and its steps but after doing it many times I assure you that this is one of the best exercises with kettlebell!
The Turkish rise is great for improving your balance, stability and strengthening your core.
Although it’s not an explosive exercise it’s a phenomenal exercise that you have to use in your MMA preparation or in your Thai workout, you get incredible benefits.
Ps.As for the turkish get up learn the movement without kettlebell, then with a lighter kettlebell (or a weight) and finally with the one with the weight you need to use.
How to perform the exercises:
You have to run a 5-minute x 5 series circuit with a one-minute break between series.
Every exercise one minute.
When there is a change of hand you have to do 30″ with the right hand and 30″ with the left hand.
The goal is to do as many repetitions as possible and try to improve each series and from time to time.
- Beginner: 5′ x 3 series with 2 minutes of recovery
- Intermediate: 5′ x 3 series with 1 minute recovery
- Advanced: 5′ x 5 series with 1 minute recovery
There are many other exercises you can do but start with this 5-exercise circuit.
Happy no stop training with kettlebells!!
Street Fight Mentality & Fight Sport
Andrea
Pss. To choose the correct weight of the kettlebell put it on your shoulder and lift it above your head if you can use the weight of that kettlebell, otherwise lower the weight.
