Russian Kettlebell Training Routines For Combat Artists

Kettlebell workouts encompass the fundamentals of human movement and combative arts, such as joint stability and strength and reveal weaknesses between the left and right sides of your body, according to certified kettlebell instructor Brett Jones, co-author of "Kettlebells from the Ground Up." Developed in Russia in the early 18th century, kettlebells have been used by soldiers and athletes throughout Europe and the United States to improve strength and movement. Kettlebell training helps martial artists improve their strength transference from their lower body to their upper body, which is necessary for strikes and grappling.

Kettlebell Swing Combo

Hold a 35-lb. kettlebell with both hands in front of you, and stand with your legs about shoulder-width apart. Bend your legs slightly, and bend forward at your legs to initiate the swing. Swing the kettlebell between your legs, and push your buttocks forward to generate force to swing the weight in front of you. Swing it until both arms are parallel to the ground. Perform 10 swings with both arms, exhaling when you swing up. Without stopping, hold the kettlebell with your right hand only, and perform 10 swings. Switch hands when you swing the kettlebell between your legs, and perform another 10 swings. Rest for 30 seconds, and perform two more sets, following the same pattern.

One Arm Kettlebell Squat and Lunge Combo.

Hold a 35-lb. kettlebell in your left hand with your forearm close to the center of your body. Stand with your legs about shoulder-width apart and your feet pointing forward. Squat down as low as you can while keeping your torso upright. Shift your weight toward your right foot to maintain a better balance. Exhale and stand upright. Step back with your left leg, and lunge down until your left knee almost touches the ground. Step forward to the starting position. Step back with your right leg, and do another lunge. Step to the left side with your left to do a side lunge, and do the same with your right leg. Repeat the entire pattern for three sets total, switch hands, and repeat the lunge pattern for three more sets.

One Arm Clean

Hold a 35-lb. kettlebell with your right hand so that your knuckles are facing out to your right. The kettlebell should be resting on your right forearm. Stand with your legs about shoulder-width apart. Bend your legs slightly, and push against the ground to help you press the weight over your head. Hold the kettlebell overhead for two seconds, and lower it to your shoulder. Perform 10 cleans for three sets on each arm.

Expert Insight

Russian Kettlebell Certification founder Pavel Tsatsouline, author of "Enter the Kettlebell," recommends that men start with a 35-lb. kettlebell, while women start with a 20-lb. kettlebell. If you wish to improve endurance, use a lighter weight with more reps. If you wish to improve strength and power, use a heavier weight with fewer reps.