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Seeking Kettlebell Workouts for BJJ
2 year(s) ago • 1115 views • 27 replies
BPurple beltVerified
2 year(s) ago
Hey everyone! Looking to up my BJJ game with some kettlebell workouts. Any recommendations or favorite routines? Drop them below!
CRBrown beltVerified
2 year(s) ago
For grips, I like doing farmer's carries / suitcase carries with kettlebells, using a smaller kettlebell and holding the bell itself rather than the handle. Alternatively you could use a towel / your belt and loop that through the handle and do farmer's carries that way.
VCBlack belt 3rd degreeVerified
2 year(s) ago
Kettlebells are quite unforgiving tools and usually shreds your forearms until you have conditioned them sufficiently in my experience (since 2007). For overall strength, like Christopher mentioned, heavy Farmer's walks for 10 mins are great. I personally see a lot of cross over from the Turkish Get Up to BJJ, moving under load, doing heavy KB swings for endurance, double KB alternate swings are superb for cardio and strength. Split lunges for explosive takedowns.
CRBrown beltVerified
2 year(s) ago
A couple more you can add are:
- Kettlebell rows: working on upper body pulling exercises are great overall for BJJ.
- Kettlebell deadlifts / goblet squats: this is for power through the legs and body, like being able to stand up when inside someone's guard or driving to lift someone in a takedown.
Dr Mike Israetel has a good instructional on weightlifting for grapplers that's worth checking out IMO. He brings up things like sticking to the 5-10 rep range, explosive concentric movements (e.g. rowing the kettlebell as hard as you can) with a slow concentric (lowering the kettlebells over 2-4 seconds).
- Kettlebell rows: working on upper body pulling exercises are great overall for BJJ.
- Kettlebell deadlifts / goblet squats: this is for power through the legs and body, like being able to stand up when inside someone's guard or driving to lift someone in a takedown.
Dr Mike Israetel has a good instructional on weightlifting for grapplers that's worth checking out IMO. He brings up things like sticking to the 5-10 rep range, explosive concentric movements (e.g. rowing the kettlebell as hard as you can) with a slow concentric (lowering the kettlebells over 2-4 seconds).
JABlack beltVerified
2 year(s) ago
The easiest recommendation I can give is Pavel's Simple and Sinister. It works very well and is simple to do. https://www.youtube.com/w[...]oq9OgkRiJM
CBlack belt 1st degreeVerified
2 year(s) ago
Something simple I would do:
Day 1: snatch complex, heavy swing to rack and squat, unilateral accessory for legs, carry
Day 2: clean & press complex, heavy pulls, leg raises
Day 3: plyometrics/speed
Rest every other day.
Day 1: snatch complex, heavy swing to rack and squat, unilateral accessory for legs, carry
Day 2: clean & press complex, heavy pulls, leg raises
Day 3: plyometrics/speed
Rest every other day.
BVBlack belt 2nd degreeVerified
2 year(s) ago
Kettlebells are really good to supplement your bjj training with. Posterior chain needs some extra attention for prevention of injuries. Add pull ups in the mix and your set.
I do a lot of variations, I either do a circuit (hinge, legs, push, pull, core/cardio) or a AMRAP for reps or reps for time. I like the endurance/cardio element of kettlebell training, because BJJ doesnt get me there as often anymore.
I do a lot of variations, I either do a circuit (hinge, legs, push, pull, core/cardio) or a AMRAP for reps or reps for time. I like the endurance/cardio element of kettlebell training, because BJJ doesnt get me there as often anymore.
PFBlack beltVerified
2 year(s) ago
Keep it simple. Find some movements you like to super set or tri set, take 3-4, and have some kick ass sessions!
Swings are great for both your stand up game and lengthening all that gets contracted from playing guard.
Swings are great for both your stand up game and lengthening all that gets contracted from playing guard.
MGBlack beltVerified
2 year(s) ago
There are tons of kettlebell exercises that are great for BJJ. Goblet squats, swings, strict unilateral snatches, etc. All of the above suggestions. But if you’re truly looking to up your BJJ game you should perform exercises in a way that improves the energy system most important to BJJ athletes: glycolytic capacity. To improve your capacity exercises with a kettlebell should be 90-120 seconds long, have 3 reps per set, and 2-4 sets per session with of rest 1-2 minutes between reps. Set up yourself a program of 5-6 of your favourite BJJ specific kettlebell exercises, make a progressive program (+sec, +sets, and -rest), and hit the bell program at least 3 times a week. Game improved.
YKWhite beltVerified
2 year(s) ago
https://youtu.be/Okh9GL9g[...]2Py6nxRY5t
Youtube Daru Strong with kettlebell workouts for bjj and mma. you’ll find some dope workouts to add to yours. cheers 🥂
Youtube Daru Strong with kettlebell workouts for bjj and mma. you’ll find some dope workouts to add to yours. cheers 🥂
KKBrown beltVerified
3 month(s) ago
i think its not a special workout that would help you i think in general Kettlebell will help a lot in diffrent thinks. Grip strenght conditioning
MBrown beltVerified
3 month(s) ago
Hey everyone! Looking to up my BJJ game with some kettlebell workouts. Any recommendations or favorite routines? Drop them below!
I am a certified kettlebell instructor since 2010 and still use em next to bwe, traditional barbells and TRX/ rings in my S&C workouts, depending on what I want to train.
1. I love loaded carries, like farmer and waiter walks, helping with ovall strength, core stability, shoulder stability and gripping
2. TGUs
3. single leg deadlifts
That said of course you can these exercises with dumbbells too.
Back then, especially swings, TGUs and kettlebell complexes (clean, squat, press, etc…were my favorite exercises when working out with Kettlebells).
1. I love loaded carries, like farmer and waiter walks, helping with ovall strength, core stability, shoulder stability and gripping
2. TGUs
3. single leg deadlifts
That said of course you can these exercises with dumbbells too.
Back then, especially swings, TGUs and kettlebell complexes (clean, squat, press, etc…were my favorite exercises when working out with Kettlebells).
ARBlack beltVerified
3 month(s) ago
I am a certified kettlebell instructor since 2010 and still use em next to bwe, traditional barbells and TRX/ rings in my S&C workouts, depending on what I want to train. 1. I love loaded carries, like farmer and waiter walks, helping with ovall strength, core stability, shoulder stability and gripping 2. TGUs 3. single leg deadlifts That said of course you can these exercises with dumbbells too. Back then, especially swings, TGUs and kettlebell complexes (clean, squat, press, etc…were my favorite exercises when working out with Kettlebells).
What's TGUs?
MBrown beltVerified
ARBlack beltVerified
JBlack beltVerified
3 month(s) ago
My friend Joey Alvarado has an instructional on BJJ Fanatics for his "Kettle-Jitsu" workout. Here's a short clip he did for Jiu-jitsu Magazine https://youtu.be/hWBg9EJy[...]Bsx7bvxWt_
ZHBlue beltVerified
FWhite beltVerified
1 month(s) ago
I like what Brett Jones and his team put out. Their instructional on the Turkish get-up is fantastic. The sequence and the full movement carry over well to combat sports.
EBBrown beltVerified
5 day(s) ago
The easiest recommendation I can give is Pavel's Simple and Sinister. It works very well and is simple to do. https://www.youtube.com/w[...]oq9OgkRiJM
Simple and Sinister is an excellent routine. I did it for over a year, and everyone around me started commenting on my grip and overall strength. I now do an upgrade with 2-3 exercises I throw in to mix things up, but the key, perhaps, is - and it was mentioned in the thread - keep it simple. That way, you don't get a cognitive overload and can easily track progress. Also, keep workouts short. Not more than 30 minutes. If you can do a kettlebell workout for an hour, you are probably not doing it right. Increase the weights.
FBlack belt 2nd degreeVerified
5 day(s) ago
KB are my go too.
ZBlue beltVerified
4 day(s) ago
If doing kb deadlifts, how heavy should one go? For Bjj should the focus be on weight amount or more reps with lighter weight like a HIIT style routine?
OGBlue beltVerified
2 day(s) ago
Something simple I would do: Day 1: snatch complex, heavy swing to rack and squat, unilateral accessory for legs, carry Day 2: clean & press complex, heavy pulls, leg raises Day 3: plyometrics/speed Rest every other day.
What is a snatch complex and a clean and press complex? Thx!
VCBlack belt 3rd degreeVerified
2 day(s) ago
What is a snatch complex and a clean and press complex? Thx!
https://chasingstrength.c[...]ld-muscle/
I'm not affiliated nor endorse this but found this link online to provide an example.
I'm a KB certified coach (Level 2) via IKFF by the late Steve Cotter back in 2007 and still practice KB.
I'm not affiliated nor endorse this but found this link online to provide an example.
I'm a KB certified coach (Level 2) via IKFF by the late Steve Cotter back in 2007 and still practice KB.
VBlack belt 2nd degreeVerified
1 day(s) ago
I like the stick to the 6 core Kettlebell movements. Pavel has a bunch of books and videos out there.
BBobOP
Purple beltVerified
1 day(s) ago
If doing kb deadlifts, how heavy should one go? For Bjj should the focus be on weight amount or more reps with lighter weight like a HIIT style routine?
I’m limited in my weight range so I typically try to go to grip failure(well close to)
EPurple beltPending
1 day(s) ago
KB halos are great for shoulders.
ZBlue beltVerified
22 hour(s) ago
I’m limited in my weight range so I typically try to go to grip failure(well close to)
What weight are you using?
ZBlue beltVerified
