Kettlebells and MMA

Here at The TOUGH Spot we use the Kettlebell in our Caveman Circuit Training - MMA Workout class.

The Russian kettlebell is a tool used in various weight-training regimens akin to the dumbbell. But unlike the usual dumbbell, the kettlebell is known to be more difficult to use owing to its design. It is shaped like a cannonball with a wide handle. Kettlebells are usually referred to as a “pood” with one pood roughly equal to 16 kilograms or 36.11 pounds.

Kettlebells are usually known to have originated in Russia, hence the name “Russian kettlebell”. A number of successful Russian strongmen in the early 1900’s were known to have trained using kettlebells which added to its reputation as an effective training tool. However, some sources suggest that similar tools were used by Greek and Roman gladiators and even Shaolin monks. Kettlebell training is very deeply rooted with Russian athletes; in 1948 the first kettlebell competition was held and eventually became Russia’s national sport.

Kettlebells are more difficult to train with than the traditional dumbbells for a number of reasons. Firstly, the handles are thick making it hard to grip. Combined with its weight, the kettlebell becomes more arduous to hold. This is beneficial eventually as the athlete will develop an iron grip with this aspect alone. Secondly, the center of gravity of the kettlebell is off-centered. This means that when handling the kettlebell, the athlete will use more of his core muscles to maintain stability across the range of motion. With these difficulties in mind, it becomes a bit clearer as to how kettlebells are more efficient in building strength and stability for athletes.

A number of kettlebell training regimens fall under ballistic training. Ballistic training involves generating maximum force in the least possible time. This is especially important among combat athletes especially those participating in MMA competitions. Unlike cardiovascular training, ballistic training provides the MMA athlete burst of power during fights. It is here that a number of trainers and MMA fighters can attest that kettlebell training is superior to traditional power training. As such, MMA fighters who go up the rank incorporate kettlebell training into their regimens to help them make more explosive ground and pound maneuvers and more powerful strikes.

Kettlebell training is very successful in helping athletes develop power and endurance because of the way training is done. Kettlebell trainings usually require very fast movements across multiple joints. This recruits a number of related muscle groups and require them to work together. When done properly, the force generated by one muscle group complements the force of the other muscle groups thereby exponentially amplifying the force generated by all the muscle groups working together. Traditional exercises using machines and dumbbells usually isolate muscle groups which eventually make them larger and stronger. However, larger and stronger muscles are not as effective as when they are trained in movements comparable to real life. Kettlebell training does not isolate muscle groups; instead, it trains various muscle groups in performing movement patterns that are useful in MMA fight scenarios. There are many ways to train with kettlebells. Exercises such as the duck walk, split snatch, and split jerk with the use of kettlebells can help the MMA fighter develop the needed strength for explosive takedowns. Combining kettlebells into a pushup-squat trust-stand routine can help train the body as one unit and develop power when driving against opponents.

Training with kettlebells is guaranteed to provide quick results for the MMA fighter. However, newbies should take caution when using unfamiliar equipment. Kettlebells are more difficult to use and as such can cause injury to the uninitiated. It is best to learn from professional trainers or attend kettlebell classes. Reading about kettlebells over the internet is great but nothing beats learning firsthand from a qualified kettlebell trainer.

Advanced Kettlebell Session

Advanced Kettlebell Session II

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