2 Kettlebell Exercise for KO Power and a Shredded Core!

I love experimenting with new exercises and when I was in the gym the other day messing around I came up with these 2 new dandies: the Kettlebell Side Plank and Swing and the Plank Saw.

Both are core exercises that target rotational stability – upping your striking power and especially targeting and strengthening your obliques and deep core muscles such as the multifidus and transverse abdominis.

Check out the video, pay attention to the form cues, give the exercises a go then let me know what you think:

 

For more unique KB exercises that will give you core power for MMA, check out the link below:

 

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Vladimir KelmanJosemmInjury-Free Kettlebell Training TipsRonGeorge Recent comment authors
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Vladimir Kelman

I think it’s just great. I love kettlebells and I have a life-long scoliosis, so core stability is a paramount to me.

Josemm
Josemm

Ive been using the swing one for several months now is a beauty i really like it i end up replacing the renegade row from oapu pgm to do this instead i know i shouldnt change the program but i just like it so much i couldnt resist the temptation sorry im a weak mfker lol

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[…] cleans are a great exercise to use in your MMA or kettlebell training workouts for developing hip power as well as a fundamental movement if you’re using KBs to […]

Ron

I would also like to know if using a dumbbell instead of a kettlebell would work?

George

Eric, both exercises rock. Good on ya mate. Love’em

VB
VB

Top Stuff!! Can you put this in pdf report wit pics so we can save it?? Please!!

Tim

Ive done similar exercises using 2 dumbells. Start in plank, do a pushup, row, twist, and press. Alternate sides for a set of 20. Great core and upper body workout there.

Lew
Lew

Thank you, for the exercises, and the advice. And i really appreciate the detailed form input.

Fellow Warrior
Fellow Warrior

Tight! the routine and your abs/core
Thanks Eric!

Eric

REPS | SETS | REST

First of all, make sure you practice proper technique with these exercises with no external weight.

Once you’ve got the form down, then you’re ready to progress to adding some weight – start with a lighter kettlebell and work your way up.

Here’s a recommended reps/rest/sets scheme to use to add to the end of your routine (don’t do this before Squats, Deadlifts, etc because then your core stabilizers will be shot and you might throw out your back):

A1) Kettlebell Side Plank and Swing (and press) – 4-6 reps per side, go right to A2

A2) Plank Saw – 12 reps per, rest 60-90 sec, then back to A1

Complete 2-4 supersets of each.

What you DON’T want to do is keep doing the movements when you’re not in neutral spine like I show in the video.

Doing so trains bad movement patterns and puts you at risk for injury.

Eric

Hey Charles – awesome to hear man… Keep it up.

And I’m not quite there yet – still engaged! Not till end of July this year. 🙂

Shawna
Shawna

Eric,

Great looking excercise looking forward using this in my core training.
How many reps per set and what size kettlebell do you recommend to start off with?

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Nick
Nick

With the press for the press, I think stretching your wrist should be avoid, could be prone to injuries. It could be a better option to keep the wrist not bend while pressing.

Charles
Charles

Loved the video Eric. I have your program and let me tell you it works. Man I’m getting strong and fast. When are you going to give us some more awesome NRG’s! Love your work, man you are good. Congrats on the marriage:)

Darryl
Darryl

To help Mikey out with his question. Yes using a dumbbell works, you have to make some small adjustments, but it works. I’ve used dumbbells for this exerscise. Eric this is an amazing core exercise. Glad that you mentioned about neutral spine. Keep up the great work. Cheers!!!

Mikey
Mikey

Would using a dumbbell instead of a kettlebell work?