Grapplers follow a specific training program to maximize technique and maneuvers for improved performance. A typical training program focuses on the various movements, but another essential component is strength training. One of the most effective strength-training tools for grapplers is the kettlebell -- a weight consisting of a round bell and handle. In the end, the kettlebell strength exercises complement a well-rounded grappling strength and conditioning program.
Duck Walk
The kettlebell duck walk is a sport-specific grappling exercise that develops the strength and flexibility needed to take down your opponents. To perform the duck walk, hold the kettlebell in one hand overhead and lunge forward. Allow the lead leg to drop to the ground and slide the trail leg forward. Drop the other knee and repeat for a total of about 10 to 20 repetitions. Always keep your head looking forward and stay in constant motion while stabilizing the kettlebell overhead.
Swings
Kettlebell swings are one of the traditional kettlebell strength exercises and are excellent for grapplers. The swing helps to develop total body strength and coordination with a specific focus on the core and hips. To perform the kettlebell swing, grab the handle with both hands and lower your hips to a partial squat. Forcefully extend your hips to drive the kettlebell in a circular motion until the kettlebell is overhead. Allow the kettlebell to swing back down to the starting position and repeat for 20 repetitions.
Split Jerk
The split jerk is an Olympic lift and can be performed with a kettlebell with small variations for a grappler. The split jerk is designed to be an explosive and powerful movement that transfers to quicker movements while grappling. Start the split jerk by holding the kettlebell in one hand at your shoulder. Drop your hips slightly and quickly drive the kettlebell overhead as you jump into a lunge position. Return the kettlebell to your shoulder and move your feet together and repeat for 10 repetitions on each side.
Turkish Getup
Turkish get-ups are a ground-based exercise that develops total body balance, agility and coordination. Hold the kettlebell in one hand vertically as you lay flat on your back. Lift your shoulders off the mat as you continue to push the kettlebell toward the ceiling. Continue lifting your body off the mat until you are standing upright with the kettlebell pressed overhead. Slowly return to the starting position and repeat for five repetitions and switch to the opposite side.
References
- Power Athletes Magazine; Developing Takedown Strength; Mike Demko
- Grapplearts; Kettlebell Training for MMA; Mike Mahler
- Elite FTS; How Combat Athletes Can Effectively Use Kettlebells and the Grappler; Zach Even-esh
- Knoxville Brazilian Jiu-Jitsu; Kettlebells for Grapplers; Kosta Megas
- Dragon Door; Mastering the Turkish Get-Up for Total Body Power; Adam Glass; March 2007
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