Using Kettlebells for MMA Training Norwich
Training for MMA is about an orchestrated effort between all the muscles of the body, used as one continuous unit. Therefore, our training always revolves around using all the muscles simultaneously – never isolating any particular muscle groups. When it comes to strength and weight training, this can lead to some issues.
You see, most of the common workouts – dumbbell curls, benchpress, and all the overpriced weight machines you find in gyms – isolate individual muscle groups for each rep. This can give you bulk, sure, but it trains you to use one muscle group for an individual movement. This will absolutely kill you when grappling.
MMA uses the entire body as a tensed coil; all the power of every move comes from the entire body, so when you're weight training you need exercises that will train your body to use all your muscles. That's where the kettlebell comes in.
Here are two easy kettlebell training workouts that you can use to maximize your explosive power in the ring.
The Attack:
This exercise teaches your body how to get off the ground in one explosive move – essential for a grappling match against a tough opponent. The Attack will not only help your moves in a match, it will get you into great shape and boost your endurance.
You need two 53lb kettlebells, but you can also substitute two 50lb dumbbells as long as they don't roll.
Place the kettlebells on the ground at shoulder width and place your body into the classic pushup position (hands on the kettlebells) with your arms straight. Do one pushup, and at the top of the rep throw your feet forward and land in the beginning position for the clean.
Do a full clean with both kettlebells, and at the bottom again hop your feet backwards to end in the pushup position once again. That's one rep.
Try to do three full sets of five reps, three times a week. Once you get used to the move, add a rep to each set until you reach ten reps per set. Eventually, work your way up to doing 25 straight reps at one time with a 53lb kettlebell. You'll start to notice your stamina in a match improving almost immediately, and your explosive power will be unmatched.
The Duckwalk:
A lot of MMA fighters use the duckwalk already, but by adding weight you add more resistance to the move, which will give you a huge advantage once you take it to a match. Here's how you do it.
Take a kettlebell in your right hand and then clean it; your elbow shouldn't be below your waist. Step forward with your right foot and drop your left knee to the ground. Then, let your right knee drop and slide your left leg forward, bringing the knee up. Do the same thing again to bring the right knee up one more time.
When you're doing this, concentrate on driving your knee forward, as if there was an opponent directly in front of you.
We teach a lot of different techniques for MMA training at our school in Norwich, Norfolk. Every class is different. Drop by sometime to see what you can gain from training with the Icon Jiu Jitsu team.
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