Grappling Central

Kettlebell Sprawl Series

Posted by Kettlebell Kings on Feb 7, 2018 3:29:26 PM

It is awesome to have Josh Thompson and Mike Salemi contribute to our Grappling Blog. We are starting a four part series with these guys designed to take you through some of Josh's favorite training movements combined with Mike's expertise in kettlebells. Josh is a professional fighter and currently competes in Bellator MMA's lightweight division. 

IMG_1164.jpgAs a defensive movement frequently used in grappling situations, the sprawl can prevent being taken-down to the ground by an opponent.  In this video, both Josh and Mike draw on elements from the sprawl (namely the feet jumping back and a simultaneous dropping of the hips) while utilizing kettlebells for an added conditioning effect.

How to Perform the Base Movement (two kettlebells)

  • Start with the center of the kettlebells lined up directly with the ankles
  • Hinge back at the hips, then firmly grip the kettlebell(s) and exert straight downward pressure 
  • Jump back extending your legs and dropping your hips 
  • Quickly hop back to the start position
  • Extend tall quickly and powerfully

NOTE: The kettlebell sprawl presented here displays a key difference to the more technically correct sprawl that would be used in grappling/MMA, i.e. the toes are flexed when jumping back rather than “shoe laces down”.

 

Read more below video to see how to use this in your workouts!


 

 


Suggested Repetitions: 10 reps

Bonus: Superset with 30-60 second sprints on an Airdyne/Assault Bike or Concept II Rower

Rest Period: Up 60 seconds

Sets: 4-6

 

Variation #1: One kettlebell, two arms

Variation #2: One kettlebell, single arm (5 reps each arm, 10 total)

This variation focuses more on dynamic shoulder and core stability

Variation #3: One kettlebell, single arm adding in vertical jump (5 reps each arm, 10 total)

Tip:  Fully extend the body into triple extension on the take off; land the jump softly and under control. This variation focuses on more on dynamic shoulder stability and lower body explosiveness

 

Learn more about Mike Salemi: www.mikesalemi.io

Learn more about Josh Thomson: http://knoxxgym.com/about-us/

Videography by: Eli Helfman

 

 



 

Topics: Grappling Central