Strength training for mixed martial arts and fighters have to include the use of kettlebell training in order to gain an overall superior edge and achieve a well rounded physical presence. Because of this I have included 2 great strength building exercises that I guarantee will help you in your strength training for fighting. If I have your attention then continue to read and apply the following 2 drills to your own workouts for that competitive edge you are seeking.
The Kettlebell Swing: This particular exercise is considered to be one of the more basic strength endurance lifts of kettlebell training while at the same time being one of the most well rounded and hardest hitting for even the most advanced fighter. There are many variations to this drill, but for the sake of this article I am going to refer to the single bell double arm swing. In order to execute this dynamic lift you will need the availability of a single kettlebell of moderate resistance. Make sure that you have a flat and safe surface to perform the lift on. To begin, simply pick the kettlebell up with both arms and allow it to hang at your groin. From here you will want to perform the hip snap motion in order to actively swing the bell back and forth from between your legs up to chest level like a pendulum. This is done in a continuous fashion and with forced effort. Your body should be tense and you should maintain a tight arc with the bell with every swing by keeping your shoulders retracted and your core tight and stable. The key to this lift and with all other kettlebell lifts is mastering the technique and effectively combining it with the continuous effort of your strength.
The Kettlebell Snatch: This is another hard hitting kettlebell lift that is also known as the Czar of all kettlebell lifts. This particular lift can also be done a couple of different ways, but I am going to refer to the single arm kettlebell snatch. To perform this exercise you will want to forcefully pull the kettlebell from either between your legs or from the ground and lift it to a held position above your head in one continuous smooth motion. This is done once again by performing the hip snap motion in order to create the necessary momentum to lift the bell to a high lateral position next to your head. Once the bell reaches this lateral position next to your head then you must vertically punch your palm to lock it out overhead to complete the lift. Once you punch the palm make sure to lock out your elbow and secure your shoulder into the socket. This is a strength training workout that is sure to transform the entire foundation of your fitness. If you haven’t taken the time to include this lift and other kettlebell strength training exercises into your workouts then you are lacking in your preparation as far as I’m concerned. Remember that most anyone can train hard, but only champions train smart my friend!
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