Mixed martial arts fighters often train with kettlebells to improve their strength and speed. Kettlebell exercises use multiple muscle groups in each exercise, training the body to function as a unit when fighting.
Full Body Attack
The full body attack exercise combines a push-up and a kettlebell clean. The muscles of your arms, core, shoulders and chest are targeted by this exercise. It will also help you get up from the ground quickly from a prone position. Get into push-up position with a kettlebell under each hand. Your hands need to be in line with your shoulders and your back must be flat. Next, bend your arms and lower your body toward the kettlebells with your elbows out at 45-degree angles from your body. Jump your feet forward toward your hands and place your feet on the outside of the kettlebells. Stand up quickly and lift the kettlebells up with you. Swing both kettlebells up to flip them over onto your forearm. End with your elbows bent and tucked into your sides, your palms facing forward and the kettlebells in front of your shoulders. Reverse the entire movement to get back to push-up position and complete one full body attack.
Turkish Getups
The Turkish getup exercise strengthens your arms, shoulders, legs, back, chest and core. This exercise helps a fighter get up quickly from the ground in a supine position and it targets many of the major muscle groups of your body. A single kettlebell is used for the Turkish getup. The exercise should be done on both sides equally. To perform a Turkish getup on the left side, lie face up on the floor and hold a kettlebell toward the ceiling with your left arm straight above your shoulder. Sit up, keeping the left arm straight in the air, and put your right hand on the floor with your arm straight at your side. Bend your right knee and open your hip so the outside of the knee touches the floor. Bend your left knee slightly. Then, push up with your right hand and kneel onto your right knee, bringing your left knee up with the foot on the floor as if you were proposing. Next, stand up straight and reach your left arm toward the ceiling. The right arm can relax at your side. Reverse the movement back to lie on the floor.
One-Arm Kettlebell Swing
The one-arm kettlebell swing works your legs, glutes and shoulders. The main muscle targeted is the hamstrings on the back of the legs, unlike the first two exercises that emphasize the quads in the front of the legs. To perform a one-arm kettlebell swing, stand up tall with a kettlebell in your left arm. Hang your arm so it rests on your thighs. Then, bend your knees and swing the kettlebell between your legs. Shift your hips backward and put your weight into your heels. Next, push forward with your hips to stand up straight again. Raise the kettlebell up to shoulder height in front of you. Make this all one motion and continue to the next rep by swinging the kettlebell between your legs again. Do an equal number of reps with your right arm.
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