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Kettlebell Training for Martial Arts

1st August 2018

Kettlebell Training for Martial Arts

Kettlebell training is a type of training that combine cardiovascular, strength and flexibility training - perfect for any martial artist. You can use heavy ones for strength training, or lighter ones for cardio. 

They are also cheap to buy and take up no room at all, so you don't need a gym membership to have a complete workout available to you. But if you have a gym membership already, chances are your gym has a whole range of kettlebells in different weights.

If you are looking to get into kettlebell training, here are some exercises to try:


Kettlebell Squat

Very simply, this is a normal squat, but using a kettlebell instead of a bar. Usually the kettlebell is held with 2 hands, at around chest height. 


Kettlebell Swing (2 hand)

Grip the kettlebell with 2 hands, perform a squat, allowing the kettlebell to swing down between your legs, and then stand up straight, thrusting from the hips, swinging the kettlebell out in front of you. Repeat this without stopping in between.


Kettlebell Swing (1 hand)

The movement is the same as a 2 handed swing, but this time holding the kettlebell in 1 hand. There are a few different ways this exercise can be done:

  • Alternate which hand is holding the kettlebell, switching at the top of each swing
  • Alternate which hand is holding the kettlebell, switching at the bottom of each swing
  • Do all reps with 1 hand, then switch to the other hand and repeat

Our advice is to play with all 3 and see which is easiest for you to do safely.


Russian Twist

Sit on the floor with your legs off the floor. Pick up the kettlebell with 2 hands, and place the kettlebell to the side of your waist, and then to the side of your other waist, and repeat until sore!


Author: Bear Martial Arts

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