Kettlebell Training For All

Here are a few tips from rushtraining to help you take that first swing to success.

For any combat based sportsman, power, stamina and strength are, of course, standard requirements. Weight training with Kettlebells can be as beneficial, if not more, than traditional weight training in improving this basic standard and provide carryover into specific strength and power for martial artists.

Boxing and other combat arts training and body conditioning should have the main emphasis on functional strength. Raw strength is helpful of course but the strength and power in combat sports is achieved through coordinated movements and strength at the 'end range of joint motion'.

Training with Kettlebells training is very applicable when you need explosive, coordinated, dynamic strength and agility, especially in the extreme ranges of the motion. The secret to improving technique is to have the attitude that raw brute strength is not always the answer. Focused, coordinated strength is a far more powerful ally in the ring. Over my years of observing boxing and martial arts training and competition, I’ve seen over and over again where technique will beat raw strength every time without fail.

Conventional barbell, dumbbell and machine strength training is more of a collection of static movements and exercises where you may be held in a fixed position. There are not any sport-specific exercises that I’ve seen that you can do with a dumbbell or barbell as far as boxing goes. Also, many MMA strength-training regimens consist primarily of bodybuilding exercises such as: barbell curls, bench presses, or even worse fixed strength machine exercises. At best, these exercises make your muscles stronger and bigger. However, most likely they will make your body tight and teach your muscles to work in isolation instead of using your body as one muscle. This is appalling training transfer for an MMA fight.

While standard bodybuilding exercises are great for increasing muscle mass in order to move up to a heavier weight class, they do not have a significant sport specific transfer to MMA fight and other striking sports.

Conventional weight training is perfect if your chosen sport is Powerlifting or bodybuilding. However, when you need explosive, coordinated, dynamic strength and agility, especially in the extreme ranges of the motion, Kettlebell training is king. Any martial artist will tell you that when technique is applied properly efficiently and accurately, punching power is more devastating without an increase in effort. Raw, conventional strength definitely has its place in combat sports, but coordinated attacks are far more effective in causing damage to an opponent and eventually bringing them down.

The traditional exercise associated with the Kettlebell focus on ‘Total Body Coordinated Strength’. These exercises consist of the swing, the clean, the snatch, the deep squat, the Turkish get up (TGU), the clean and press and the windmill. All these movements can be modified and combined to create the power/ strength moves needed in combat sports. However, in their own right, they require practised coordinated movement and combined muscle activation to be performed properly before increasing loads. This is very similar to the mechanics of a learning to throw a punch.

Efficient punches should be the first thing that fighters seek more than anything. An effective punch is thrown with the whole body, not just the arm. This applies to all punches and good boxing coaches will always focus on technique, coordination and speed first and foremost to create this effectiveness (in that order also!). With each Kettlebell exercise, the basics need to be learned before the combinations thrown in. Very similar to a punch/kick learning series. Performing the drills with controlled, precise movement and focusing on the proper technique before performing with explosiveness will ensure the carryover into the ring is beneficial.

If effective punches are no.1 priority, strength endurance would be the no.2. If MMA/boxing combat rounds were just 30 seconds you wouldn't need strength endurance, but with multiple rounds of 3 to 5 minutes you sure need it! If you can not achieve this, there is no point in training martial arts. If you are not fit enough you may often fail to achieve the two; you will get beaten by less skilled, but better conditioned opponents. Fighter’s energy during combat is mostly delivered through anaerobic energy pathways with often repeated intermittent maximal bursts of effort.

The best and most specific way of training for cardiovascular and strength endurance is prolonged power effort and circuit training. By adding Kettlebell combinations together (such as 10 swings [each arm] , 10 snatches [each arm], 5 clean and jerk, 2 TGU [each arm]) you can create that 2-3 minutes worth of explosive power, core and strength training that may be used in a round. If you watch beginner amateurs fighting you will notice that punching turn into pushing by the end of the rounds. If you want to maintain your whip and snap until the end of the fight, you need Kettlebell circuit training.

Core strength hip strength - The real power behind a punch comes from the big muscle of the leg and hips. Namely the glutes, quads, hamstrings and hip extensors. Lower body strength and power transmits to the fist through the core; that is one of the reasons you need good core strength. Almost all Kettlebell exercises train the core to stabiles and react in all 3 planes of motion. Your most powerful muscles should be your hip muscles which stand behind your hip thrust. When you learn to punch and kick using your hips, no matter your body size, you will be a threat for any opponent, even much bigger than you. The Kettlebell swing, clean and snatch require massive hip power and drive to be performed. Another important carryover into combat.

Forearm strength - Strong grip and wrist strength is especially important for wrestling, grappling and striking. The Kettlebell is held outside the centre of gravity of the bell so the forearm has to work harder to be stable in movements. This transfers all through the shoulder, down through the hips and legs to the ankles. Having this constant battle with stabilising the body, prepares the tendons and joints for extreme ROMs’ during combat. Furthermore, when performing ballistic drills, because of the inertia, the stress upon you gripping muscles is very high, so all ballistic Kettlebell drills are great grip strength developers.

Shoulder Strength and Range of motion (ROM) - Traditional and combined Kettlebell drills work your shoulders in almost every possible angle and range of motion. In MMA the shoulder is one of the most vulnerable parts of your armour. If you get caught in a lock or if you fall on your hands, your shoulders might get hurt. Training with Kettlebells will condition the shoulder muscles, tendons, ligaments and articular capsule to be tougher, more stable and less susceptible to rotary problems.

The fundamental “rack” position (where you hold the Kettlebells before and after exercises such as the clean, jerk and front squat) helps with guard positioning “dip to hip”. It develops static endurance for keeping the hands and elbows positioned for protection of the jaw ribs. Sets completed for time will help you at the end of the round where too many fighters expose themselves by lowering the guard.

One final thought: Power is king in all athletic disciplines. The ability to apply maximal strength in shortest time possible makes the difference between great strikers and novices. Introducing Kettlebells to your training will help you get there.