MMA Meets Kettlebell Training, Part 2
The Russian kettlebell can offer so many challenges. They offer a dynamic experience in any workout setting. Since this week is dedicated to giving you one exercise each day, I will also give a little information daily on how kettlebell training is useful for the martial artist.
Kettlebells have a way of recruiting your entire body into an exercise. They do not simply isolate one group of muscles and not in a predictable concentric and eccentric way. Kettlebells help recreate how the body moves functionally which is particularly important with athletics. The exercise below is simple, but perfect for a mixed martial artist. It mimics a change in levels which is critical in MMA. It will help generate power when moving through levels and trains you how to engage what I call the 'push muscles.' The push muscles are those that you explode from, not necessarliy through into order to accomplish a sport movement.
In this exercise, the kettlebell can flip up so the bell is pointing towards the ceiling. When using the type I have in the picture it does not pose strain on t he wrist or back of hand. Even with a modest weight this exercise using the kettlebell with a thinner handle can push you to your threshold. The authenic kettlebells have a thick handle and may hurt the back of your hand. It is valuable to learn the technique for flipping the kettlebell up which is a unique component to kettlebell training.
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