Some forms of martial arts, like karate, require the use of punches and kicks while others, such as judo, employ throws, chokes and joint locks. Whichever type of fighting art you practice, kettlebells can be a useful strength training and conditioning tool that you can use to help improve your fighting performance.
Kettlebell Swings
The kettlebell swing develops your leg, hip, core, back and arm muscles, all of which are vital in martial arts. Performing this exercise with a heavy weight for low repetitions will develop muscle power; if you perform higher repetitions with a lighter weight, it will improve your muscular endurance and general fitness. To perform kettlebell swings, hold a kettlebell in both hands and stand with your feet shoulder-width apart. Bend your knees slightly, push your hips back and lower the kettlebell between your knees. Drive your hips forward and swing the kettlebell up to around shoulder height. Keep your arms straight. Let the kettlebell drop back down as you simultaneously return to the starting position. Do not allow your lower back to arch when performing this exercise, as this may lead to injury.
Single Arm Floor Press
The single arm floor press develops core and arm strength, essential for improving your punching ability. Lie on the floor with your legs bent and feet flat. Take a kettlebell and press it to arms' length over your chest. Bend your arm and lower the kettlebell toward you until your elbow lightly touches the floor. Drive the kettlebell back up to arms' length and repeat. Inhale as you lower the weight and exhale as you push back up. Keep your core muscles tight during this exercise and do not allow the weight to pull you over to the side. On completion of your set, swap arms and repeat.
Renegade Pushup Rows
This exercise works almost every muscle in your body and is especially useful for developing core, arm, chest and back strength. This exercise is especially popular with grapplers. Place two kettlebells on the floor hip-width apart. Bend down and grasp the handles and then walk your feet back and into the pushup position. With your abs held tight, bend your arms and lower your shoulders to your hands and then drive back up to the starting position. Next, bend one arm and pull the kettlebell off the floor and into your chest. Lower the kettlebell back to the floor and then perform another pushup. Perform a second row on the opposite side. Continue alternating pushups and rows for the duration of your set.
Pistols
Pistols, also known as single leg squats, are a tough but effective exercise for developing leg strength. Leg strength is essential in fighting as it provides you with a strong base from which to perform various techniques and makes you harder for an opponent to unbalance. Hold the kettlebell in front of your chest. Keep your elbows low and your chest up. Shift your weight over onto one foot. Bend your weight-bearing leg and lower your butt toward the floor while simultaneously lifting your free leg forward for balance. Squat down as deeply as you can and then stand back up. On completion of your set, change legs and repeat. Despite appearances to the contrary, this exercise is easier when holding a weight as the kettlebell helps to enhance balance.
References
- "Enter The Kettlebell! Strength Secret of The Soviet Supermen"; Pavel Tsatsouline; 2006
- "The Martial Arts/Kettlebell Connection: Strength-Building Exercises for Superior Results"; John Spezzano; 2010
- "Kettlebell Rx: The Complete Guide for Athletes and Coaches"; Jeff Martone; 2011
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