2 New KETTLEBELL Exercises for KO Power

If you’re a boxer or mixed martial artist and you throw punches, you’ve gotta start doing these new kettlebell exercises as I guarantee they’ll help you generate more power in your hands.

Your sparring partners won’t appreciate it but you’ll be feeling more powerful than ever.

And if you don’t throw punches, give these a shot too because they train the neglected transverse (rotational) plane of motion that is important to fully developing the muscles of your core, especially your obliques, as well as your hip rotators, which are equally neglected.

IMPORTANT NOTE: the Kettlebell Cross and Jab Clean are not meant to replicate exactly a punch – they’re designed instead to teach you to generate power from the ground up and throw your shoulder into the punch.

So don’t go and try to throw a technically proper punch or you’ll mess yourself up – just follow the instructions in the video and you’ll be golden.

What do you think of these 2 new exercises?

Let me know in the Comments (and hit that ‘Like’ button on the way down)!

Coach E

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Sean
Sean

Always great videos from you! Much appreciated!

Andy A
Andy A

I like the cross clean. Not a fan of the jab clean.

kyle b
kyle b

Eb eric, how much does the kettle bell your using weigh?

Jim
Jim

Love kettlebell. Always looking for another way to incorporate them into my training. Thank you Eric!

Rick D.
Rick D.

Eric…great routine! Advice, I live in a rural area wherein there are no places to train with kettlebells. What would you recommend for a DVD Kettlebell workout series that would help me with all the exercises for a complete workout? Thanks Eric!

Eric

What’s your current fitness status and goal?

Rick D.
Rick D.

Hi Eric! I train daily doing Crossfit in the morning, and teach Krav Maga classes in the early evening. I’m looking for something to possibly compliment or even replace some crossfit training. Thanks! Rick

EdStanley
EdStanley

Great video Eric! Just curious as to the rep ranges and weight of kettlebell you would suggest to start out with? Thanks again for the excellent video.

Eric

Depends on your goals and current fitness. 🙂

But if explosive power is your thing, then go for 10-15 seconds per side MAX and use a weight that you can move with some velocity, but not one that you can launch like a tennis ball.

I personally use 20-24 kg for this exercise.

Edd
Edd

Eric, great variation on a standard exercise. I believe that movement will improve your kicks as well. Keep up the good work!

Eric

It’s definitely better than doing the Leg Press 😉