Grappling Central

Single Arm Swing Progression For Grappling & MMA 

Posted by Kettlebell Kings on Aug 16, 2017 4:03:59 PM

We have collaborated on this series with Master of Sport, Mike Salemi (@kettlebelllifestyle) who first taught you the Top 3 Exercises For Grappling & MMA.  We recommend oyu start there if this is your first time reading one of our posts wiht Mike.

Mike has an extensive background in all types of lifting and collaborated with top combat sports competitors to create these workouts. His interview with Ryan and Grappling Central will air for the first time on August 18, 2017.  We highly recommend you listen to the full interview as well as watch the demonstrations below. Mike can be reached for questions through the information at the bottom of this post. 

SINGLE ARM SWING PROGRESSION

LOW HINGE BASED SWING

Begin with a low, hinge based swing. Low in this case means do not accelerate the bell all the way up to chest level. Keep it relatively low along the swing path about waist or belly button high. (shown at 0:38).

SINGE ARM RUSSIAN SWING 

After completing one low, hinge based swing, immediately follow up this with a more powerful Single Arm Russian Swing (0:38). This movement uses power hip hinge mechanics to drive the kettlebell up, as it floats to chest level.

SINGLE ARM HIGH PULL

Still using the lower body as the main driver for accelerating the kettlebell (0:50), integrate a chest level, horizontal pull. Horizontal in this case means keeping the bell in the horizontal plane at the top of the movement while pulling it back towards you. Your elbow and forearm should be approximately inline (parallel to the ground) at the top of the movement. Guide the kettlebell back down along the midline of the body, and once the arm has straightened, initiate your hip hinge. 

Get More Workouts and Expert Advice For Grappling & MMA Here!

 

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Topics: Mike Salemi, Single Arm Swing Progression

Top 3 Exercise Combos For Grappling & MMA

Posted by Kettlebell Kings on Aug 6, 2017 10:31:27 PM

We have collaborated on this series with Master of Sport, Mike Salemi (@kettlebelllifestyle) to bring you the Top 3 Exercise Combos For Grappling & MMA. Mike has an extensive background in all types of lifting and collaborated with top combat sports competitors to create these workouts. His interview with Ryan and Grappling Central will air for the first time on August 18, 2017.  We highly recommend you listen to the full interview as well as watch the demonstrations below. Mike can be reached for questions through the information below. 

TOP 3 COMBOS FOR MMA

In these 3 kettlebell combinations, many of the qualities necessary to be successful in grappling and MMA are trained and developed. The athlete will practice working through multiple coordinated movement patterns, while simultaneously integrating the lower body, upper body, and core musculature.

DECK SQUAT

Descend into the bottom of a Goblet Squat as you transition to the ground by rolling onto your back. Keep the kettlebell at chest level and then initiate a forward roll (shown 0:39). Push the kettlebell forward as you scoop your heels under you to get back into the bottom of the Goblet Squat position and stand up tall. This is one repetition.

Get More Workouts and Expert Advice For Grappling & MMA Here!

Rolling Single Arm Press to Half Kneeling

Start laying on your side (0:49) with an overlapping grip on the kettlebell (shown). Pull the kettlebell in towards you while rolling onto your back - this is similar to the beginning of a Turkish Get Up.  

Next, release the unloaded arm and initiate a forward roll, sitting up as you simultaneously press the kettlebell upward until the arm is fully locked out. Windshield wiper your knees to one side (1:00), then sit up tall and transition into the half kneeling position. To come back down, tuck your back leg in, and find the ground with your free hand. Lower back under control into the start position to repeat.

IF YOU HAVE NOT ALREADY, MAKE SURE TO SIGN UP FOR NOTIFICATIONS FOR NEW POSTS LIKE THIS BY FILLING OUT YOUR EMAIL IN THE FIELD ON THE RIGHT ON A DESKTOP OR BELOW ON MOBILE!

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Topics: Mike Salemi

Steve Cotter Part 2: Squat & Press Variations

Posted by Kettlebell Kings on Jul 25, 2017 10:50:31 PM

In Part 1 of our posts with Steve Cotter for grapplers he demonstrated the importance of posture and showed you a few movements to help. After you have mastered those movements you can apply them to Part 2, which the Squat and Press with a kettlebell. In this post, Steve uses his Kettlebell Kings Competition Kettlebell. You will start in the same deep squat position which Steve Cotter taught in Part 1. If you have not mastered or read Part 1, we recommend you begin there. 

Steve Cotter is a dynamic force in the world of fitness, sports conditioning, and mind-body practice. A global pioneer in Kettlebell training education, Steve has personally instructed thousands of fitness professionals around the world through his International Kettlebell and Fitness Federation(IKFF), which he founded in 2008. Steve trains world class jiu jitsu competitors like Xande Ribiero in kettlebell and we are really excited to have him with us to bring you his series on kettlebell workouts for grapplers.  Also, our personal favorite, Steve is on the Men's Health Magazine 100 Fittest Men of All Time. 

SOts Press

  • Squat into the starting position (0:50)
  • Bring it to the rack position to start (1:00) 
  • Keep your wrist straight and make sure there is no space between your outside forearm and the bell
  • Press upward
  • Make sure to use a weight you can control with the center of mass of the bell over your base in the rack and overhead position -- do not let the weight pull away from the center, control the bell and stabilize it with your shoulder 

Make sure to subscribe to the blog for updates by filling in your email under 'SUBSCRIBE TO EMAIL UPDATES' depending if you are viewing this on mobile (it is at the very bottom) or desktop in the right hande column.

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Topics: Steve Cotter

Steve Cotter Part 1: Improving Posture To Improve Grappling

Posted by Kettlebell Kings on Jul 11, 2017 9:56:42 PM

Steve Cotter is a dynamic force in the world of fitness, sports conditioning, and mind-body practice. A global pioneer in Kettlebell training education, Steve has personally instructed thousands of fitness professionals around the world through his International Kettlebell and Fitness Federation(IKFF), which he founded in 2008. Steve trains world class jiu jitsu competitors like Xande Ribiero in kettlebell and we are really excited to have him with us to bring you his series on kettlebell workouts for grapplers.  Also, our personal favorite, Steve is on the Men's Health Magazine 100 Fittest Men of All Time. 

In the first post with Steve he demonstrates some important basics to improve flexibility, range of motion and mobility which are important for grappling as well as moving onto important kettlebell movements. Steve will start with the basics and by the end of the series move to more advance movements all designed to help your grappling training. 

Posture and range of motion

Posture and range of motion are important for grappling and Steve demonstrates how to improve by first working on a full squat which will be the basis of a lot of movement (demonstrated below).  Developing this range of motion, body control and core strength will help you have a solid base so that you do not come off your center of gravity easily during a match and lose control of yourself and the match (demonstrated 7:20). By being able to control your body better, you can control the match better.

  • hips down
  • feet flat on ground
  • upright position

The goal of this exercise is to improve mobility to be able to move around in this position easily from one position to another for fighting. Steve recommends utilziing a stick or light resistance band to work on this (demonstrated below).

Make sure to subscribe to the blog for updates by filling in your email under 'SUBSCRIBE TO EMAIL UPDATES' depending if you are viewing this on mobile (it is at the very bottom) or desktop in the right hande column.

Anyone who tries this will eventually get stuck at some point and the goal is to keep working at it to work through it to improve your posture, control and range of motion. 

We recommend watching this video a few times or different sections a few times before moving on. You will pick up on important pieces as you start to understand the goal of the movement better. If you think of this in terms of a progression which is designed to be harder each time, it helps you understand that by mastering each progession you gain more control over your body and posture which in turn gives you more control on the mat!


watch the full video below and read more for the complete breakdown! 

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Topics: Steve Cotter, Posture, Improving Grappling

Introduction To Scott Sonnon of TacFit

Posted by Kettlebell Kings on Jun 13, 2017 10:53:08 PM

Scott Sonnon of TacFit will be one of our contributers for our special content for Grappling Central listeners. Scott is known worldwide for the sytems he has created and trains BJJ World Champions like Alberto Crane. Scott was one of the very first to bring kettlebells to the United States after extensive overseas training. Scott Sonnon was voted one of "The 6 Most Influential Martial Artists of the 21st Century" by Black Belt Magazine in 2010. Additionally, Scott was named one of "Top 25 Fitness Trainers in the World" by "Men's Fitness Magazine" in 2011.  Scott was named by Men's Health Magazine, the creator of the "World's Smartest Workout" (called TACFIT) in 2014. Below is a quick preview of some of the insightful help that Scott will be providing. 

SCOTT SONNON'S 3 TACFIT SECRETS TO FIX YOUR PRESS:

  1. Prime the mobility of the shoulders and hips and stability of the scaps and lower back with my Angled Bridge. (Pull and reset the shoulders together on each new bridge)
  2. Activate the contralateral platform for the unilateral lift by internal knee squeeze and opposite fist clench (Drive the elbow into the ground).

READ #3 AND WATCH THE DEMONSTRATION BELOW!

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Topics: TacFit, Scott Sonnon

Kettlebell Kings & Grappling Central

Posted by Kettlebell Kings on May 30, 2017 10:00:24 PM

Kettlebell Kings is very excited to be partnering with Grappling Central to create content designed to improve your strength and conditioning preparation for combat sports. The goal of our partnership is create workouts, tips and technique so that listeners can improve your workouts and better prepare for your events. We will be creating content ranging from mastering the beginner kettlebell movements in order to form a solid base of kettlebell knowledge all the way to advanced movements taught to World Champions. 

All of the content we will be creating is designed specifically for combat sports and will be taught by instructors who currently train World Champions like Xande Ribiero.  Make sure to sign up for post notifications through the form on the right side of this post to receive notifications of each new release.

Get To Know Kettlebell Kings:

Kettlebell Kings was founded in 2012 by three friends. We have worked very hard to create a great experience for our followers by putting out high quality, instructional content with some of the foremost kettlebell experts in the world. We publish frequently to our blog as well as our social platforms, which you can find through the links below.  We have worked very hard to accumulate over 2,000 Five Star customer reviews through our relentless drive for the best customer experience, ultra high quality equipment and fast, free shipping on all orders at www.kettlebellkings.com. We are very excited to start introducing you to some great kettlebell workouts designed specifically for combat sports. Feel free to ask any questions through the comments section below or contact us at info@kettlebellkings.com.  Visit the Kettlebell Kings Community page to read about some of the most commonly asked questions about kettlebell training like, "What type of kettlebell do I need?", "What size kettlebell should I train with?"

 

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Topics: Grappling Central