Kettlebell Training For Mma

Kettlebell training provides mixed martial arts fighters the ability to do a variety of exercises that focus on explosive movements. The shape and handle of kettlebells allows for movements that are not possible with a standard dumbbell or barbell and allow mixed martial arts fighters to train specifically for a fight.

History

The traditional Russian kettlebell was made of cast iron and was shaped like a cannonball with a handle on top and was measured in poods (1 pood is roughly 35 lbs). They have been used for strength training and endurance in Russia from the turn of the 19th century, according to the International Kettlebell and Fitness Federation. Since then, they have become an integral part of several mixed martial arts training regimens to help develop the type of fitness needed in a fight.

Types

Kettlebells come in various sizes and shapes. They vary in weight and material, ranging from 5 to 175lbs. and cast iron to sand-filled plastic. Many companies have created adjustable kettlebells with different variations of handles, some of which can be removed and connected to other weights. For protection, some kettlebells are wrapped in thick plastic and have grips in the handles to avoid damage to floors, and improve safety when swing motions are used.

Features

Due to the shape and distinctive handle of a kettlebell, the wrist and hand are left in a neutral position which allows the fighter to have greater endurance and have a higher work output. When using kettlebells for MMA training, a fighter can incorporate a longer range of motion and the off-centered weight will force the fighter to use more stabilizer muscles. Using kettlebells teaches the fighter how to absorb shock from the ballistic movements, according to kettlebell training instructor Michael Mahler.

Benefits

MMA fighters find kettlebell training to more closely mimic the dynamic and explosive movements that are executed in a fight more than the traditional push and pull movements used in a body building routine. With a kettlebell, a fighter can mimic several of the moves he will have to perform in a fight, such as getting up from the ground with an opponent weighing him down, or shifting the body's center of gravity to take on an opposing force while keeping balanced.

Warning

While using kettlebells, certain motions call for swinging the weight. When training with these weights ensuring a good grip or using supplemental weight straps is advised as this can prevent the kettlebell from being released in mid-motion and causing injury.