By Katalin Rodriguez Ogren,
July 11, 2010 at 3:50 pm
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.
Stand up through the lunge, swining the kettlebell up towards your opposite shoulder. As you lengthen your body upwards, pivot your feet to turn yourself in the opposite direction. The kettlebell should swing as you make this movement, keeping the arms straight.Begin in this lowered lunge position with both hands around the handle of the kettlebell. When you are in the lunge position, make sure you have a right angle at both knees.
Katalin is the Owner of POW! MMA and Fitness, Chicago Krav Maga and POW! Kids Chicago which has been in the West Loop for over 10 years. She is a 4 time black belt and 30 year veteran of the martial arts/combat sports. She is an international presenter and writer for both the martial arts and fitness community. Katalin is the mother of 3 children: Jackson Diego (4), Isis (3) and Colt (1) and married to the most handsome Chicago Firefighter.
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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.
