7 Kettlebell Exercises

I just got back from the cottage this past weekend and had a great time. The weather was pretty good, but it’s a lot cooler than most July’s are. Not sure what’s going on there – global cooling???

Anyway I got some decent fishing in, I boated a couple of northern pike and a couple of largemouth bass, but nothing record breaking. Better luck next time.

For this trip, I brought a kettlebell up and shot a quick video for you showing some of my favourite KBell exercises.

fedor-kettlebells

I always find it funny though that whenever you hear about kettlebell training for MMA, they show the picture of Fedor above and they make it seem like kettlebell training will turn you into Fedor.

Unfortunately, kettlebells are not the magic pill that you’ve been missing in your quest for glory, but they’re a good tool when used properly.

In this video, I’m simply showing you some of my favourite exercises.

Check the vid here:

kettlebell-exercises-mma

Do you have a kettlebell?

If so, let me know what your favourite KBell exercises are below.

NOTE: if you’re having problems watching the vid, try one of 2 things:

  1. Download the latest Adobe flash player by clicking here
  2. If you’re using Internet Explorer, left click on the ‘Page’ menu and turn on ‘Compatibility View’ (thanks Youssef!)

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Josemm
Josemm

Nice eric to read you saying in the comments that every tool has its place i was wonder where do you stand in all this kettlebell trend i mean how would you use them where and why ? Whats the main benefit do you find in the use of kettlebells? Thanks as always

robert
robert

Great stuff and great sorroundings, I too want to go see or lake side, now!!! I am now a year almost free of weights, trying to correct my posture faults and doing mostly BW, KB, TRX, sandbags… and I must say I like it. KB gives me my power and strength endurance which was lacking before. Also joint stability is on a new level, specially my shoulder which are still stiff, mostly because of bench pressing and hiting the bag. Eric what are your thoughts for bench press as an exercise for a regular guy and fighter? I think (now after reading many trainers and my new experience) that BP is over emphasiss exe that don’t give back manny results as we want or like. i would like your opinion on this (or somebody else too) Have a nice day, I certainly will I am having today picnic with my… Read more »

Eric

Hey Robert,

I DO like the bench press as an exercise but I realize that many guys have done it too much in their lives – so a break from it can be good…

However, there is no better exercise for developing the upper body pushing muscles than the bench press – if it’s done right.

And once technique is learned properly, you can load it a lot for development of maximal strength, something that’s hard to do with other pushing exercises, such as Dumbbell presses, cable presses, etc.

So use it, but use it in the right amounts at the right time and it will pay dividends.

Arnoldas
Arnoldas

Hello Eric.I’m 17 years old and i’m practising karate kyokushin, i tried to do those exercises with 8kg kettlebell and i really liked it, i did 3sets x 8, so there is my question, how often i should do those exercises to keep good form? After that first time my hands a little bit shaky. Maybe you can suggest me also some other exercises?

Kaleo
Kaleo

Maybe you should lower your sets and add more reps. I would do the circuit 2 or three times a week if your training steady in karate. Keep your sets around 1 to 2 and do them more often in the day. For example kick out a quick workout in the morning, train in karate then kick out another short session in the evening. Do this for 2 to 3 times a week would be good. Keep the reps at about 8-10. A lot depends on the exercises your doing also. I would stay with the getup’s, clean and presses, overhead squats, and Cossack squats. Add some Cossack squat and press and sprawl (squat thrusts) with snatches. I think you want to keep your hips and legs loose for your combat sport and this will help you do that. Your shoulders and arms will stay loose with these exercises also… Read more »

Arnoldas
Arnoldas

Very big thanks Kaleo for your advices.

Arnoldas
Arnoldas

I just did that workout and i feel very good, im not too tired and i can go to fight easily now with good form 🙂

ROME
ROME

Hey Eric, just wanted to comment on the awsome job you’re doing on providing really useful training tips for professional and amateur fighters, as well as people looking to get into the training aspect of MMA. Keep up the good work!

david
david

i do alot of boxing can u suggest a good circuit for strenght and conditioning using a kettle bell would be most grateful

Kaleo
Kaleo

A good circuit for boxing for starters is one arm snatches combined with jump rope intervals. 10x each arm snatch then jump rope for 1 minute. Go for 6 to 8 minutes.

A more advanced routine is one arm snatches 5x each arm; double k/b clean and push press (clean each rep) 5x; alternating cleans 10x each side; jump shrugs 10-15 reps; 1 minute passive rest (jump rope or shadow box) Repeat 2-4 times.

Another one for a high punch output is one arm snatches 20x (switch every 10 reps); alternate cleans 20x; jump shrugs 20x; passive rest (jump rope or shadow box) 1 minute. Repeat 2-3 times. You can reduce the reps or weight your 2nd or third time through if you want.

Craig
Craig

Can you recommend a good Kettlebell weight for general strength conditioning workout and rep range for the exercises you suggest in the video?

Kaleo
Kaleo

Most average males can start with a 16kg/35lb bell. Some stronger people can start with a 24kg/53lb bell. A good rep range is between 8-10 reps and the sets about 3-5 depending on what your doing strength vs muscular endurance training.

Steve M.
Steve M.

Nice vid! Love Turkish get-ups! I noticed you only did it to standing, I like to take it back down to the ground keeping the weight pressed up as well. I like snatches to shoulder press flipping the bells around. Now that I don’t work in a fitness store your video makes me want to pick up a set. 🙂

Joe Martinez
Joe Martinez

Exercises look good. I’ll try them out on my MMA team and I’ll let you know what they think. Thanks for the great site.

Kaleo
Kaleo

I never noticed the Fedor photo before, he is a tough Russian or is it European. Not sure I would want to look like him though. I wanted to mention that even Frank Shamrock was using kettelbells at one time to add strength to his MMA game. Kettlebells may not be the one great tool but it certainly ranks as one of the them. Mixed in Martial Art means just that a variety of things, but everyone has their core routine that they use and if you get the desired result then more power to you. I was happy to see kettlebells mentioned on the forum. This is one of the better forums on staying fit and training in MMA or whatever your sports or art is!

Corey Haney
Corey Haney

great stuff as always erik. Love kettlebells, best tool for mma.
keep up the great work!

Eric

hey man – yes kettlebells are good, but I would argue that there is no such thing as a ‘best tool’ for MMA… every tool has it’s advantages and can add something to your MMA strength and conditioning, but I would say not one tool can give you everything.

Ron Knaack
Ron Knaack

Hey I have used the Crazy Eights system in workouts now for a week, and the method works great, this kettle ball system looks really interesting but I am having problems getting it to play on my PC. Can anyone send me a list of the excersises, that would be greatly appreciated.

Eric

Hey Ron – glad to hear you’ve been using some of my stuff.

If you’re using Internet Explorer, try left clicking on the ‘Page’ menu, then turn on ‘Compatibility View’.

Kaleo
Kaleo

I have several kettlebells, 16k up to the 32k. I like the get ups too, I do three 5 minute rounds with 1 minute rest between. I also like the figure 8 to a hold, renegade rows and K/B squat thrusters. Nice to see kettlebells being mentioned on the forum.

Eric

Nice!

Yeah those exercises you’ve mentioned are good – I’ll throw those on sometime for peeps to check.

Joel

Nothing like the basics Eric.
Great video and a great view of the lake.