Kettlebell training for athletes and fighters

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To people who aren't familiar with kettlebell training, these movements may seem very foreign. Most people will inevitably ask, "What body part does this workout?". Unfortunately most people today are only familiar with body building principles and know very little about true strength training and conditioning for athletes.

The exercises demonstrated here workout the entire body. They build the type of explosive strength needed for real world applications. These movements are very similar to the Olympic lifts. That's why many kettlebell exercises share common names with the Olympic lifts, like "snatches" and "clean and jerks". These fundamental exercises start by generating force from the legs and hips, and then the upper body and arms take over from there. This is how fighters throw a punch, and how almost all athletic movements work.

Doing the exercises demonstrated here for a high number of repetitions also develops very good cardiovascular strength. Try doing snatches for about 3 minutes straight and you'll know what I'm talking about. Your heart will feel like it wants to jump out of your chest.

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[Ramubay]

I'm in HS and just starting out with weight training. Why is this better than using handweights? Is it how you use your wrist or because its faster to grab it?

[IvanDrago187]

@Ramubay There are many advantages to the shape of the kettlebell. They way it rests on your forearms and how you use your wrists are a part of it. It lends itself to an almost infinite variety of exercises. Dumbbells start to become awkward when you move up in weight and reps, which can lead to injury.

[tomoh99]

wrong!

[IvanDrago187]

Care to explain yourself?

[jollygreenspartan]

Usually, you have to swing the kettlebell up to nose height to count the rep. Gym Jones requires the KB to be higher than the head. Crossfit requires straight above the head. It's your choice, but SOP with KBs is to bring them to head height.

[IvanDrago187]

There are lots of different swing styles and variations that emphasize different things. There are many right ways depending on the effect you are going for. Sometimes if you are trying to train heavier, you might want to only go up to chest height just to conserve some energy. If you only have a light kettlebell on hand then you can go all the way up crossfit style. There are also variations in the knee bend and the waste bend. Sport guys tend to bend very little in the knees.

[CLing5]

Everyone on the Baltimore Ravens use kettlebells, most mma guys use them, Russian special forces used them. Pretty much badasses became badass by using kettlebells. Tell your coach that.

[zpaulk]

This guy is a kettlebell guru. His name is Jeff Martone and if anyone knows what they are doing with a kettlebell, it is him. Post a video with your perfect form before you talk shit. Dumbass...

[cglarsen26]

Burpees combined with kettlebells provide an intense workout. This is one variation I'll try.

[Cornampoo]

@Ramubay it's because the center of gravity is outside your grip. That way it costs more energy to stay balanced.

[chslax9]

Somebody's a lefty...

[tunda11]

@IvanDrago187 lmfao

[superstarshad]

@haleah07

As a professional you can't just take everything someone says as absolute.... Study it, ponder it, try it, throw it way, the create your own. In my opinion that's the only way, but even that's up for debate.

[superstarshad]

@royzzer69

It's a power exercise that teaches you how to explode from the hips, while transfering force to the shoulders.

In regards to throwing height if you're looking to maximize conditioning go ahead and use shorter throws.

[haleah07]

According to Pavel and the RKC

"a swing of a kettlebell from between your legs up to your chest level."

Pavel is the Father of modern kettlebell