by Brett Bartholomew
Kettlebells are a great resistance tool for any athlete. Today we are going to showcase simple kettlebell workout that allows you to tax every major muscle group in the body. We are going to focus on compound movements like squats, swings, presses, and rows. This is great if you are short on time, on the road or simply only have access to a kettlebell.
MMA Kettlebell Workout
The Kettlebell Swing
Start in the hike position, back is straight, draw the kettlebell back toward the hips, then snap the hips into the kettlebell and allow the arms to guide the bell up to about sternum height. Then draw the lats down, pulling the kettlebell back down toward the start position. Forearms coming back through the legs before initiating the next swing.
Kettlebell Goblet Squat
Hold the kettlebell close to your body, forearms vertical, then sit down with the elbows just inside the knees. Feet flat, hips low, chest up and then drive the feet into the floor to stand back up tall.
Kettlebell Overhead Press
Start with the kettlebell in the racked position, wrist neutral. Lock in through the trunk, glutes tight, and root the feet into the floor before pressing overhead. You’ll finish with the palm facing forward, arm in line with your ear.
Hinge at the waist, back flat, braced through the trunk, then pull the kettlebell up toward the arm pit. You can maintain a square stance, stagger the feet or perform it standing on one leg.
The intensity, volume and speed of each movement is determined by your ability level and training goals. For more details, be sure to check out Brett’s FREE 45 Minute Webinar here… or click the link below to learn about Brett’s Savage & Simple training plan for fighters.