Grappling Central

 The Kettlebell Figure 8 For MMA Striking

Posted by Kettlebell Kings on Mar 19, 2018 11:23:15 AM

Our friend Joey Alvarado is back to talk about his Kettlebell Figure 8 for MMA Striking. Joey was one of the first to incorporate kettlebell training into his jiu jitsu and called it Kettlejitsu. Joey discovered you can mimic fighting movements with kettlebells, thus building the muscle and breathing needed for fights. Joey was astonished at how well the two worked together and definitely ahead of his time as kettlebells are just now being accepted by some in jiu jitsu. 

When Joey first saw the Figure 8 to Hold movement (demonstrated below) his first thought was how much it reminded him of an uppercut and he got to work on The Fighter's Figure 8. This movement can serve as the basis for a lot of other kettlebell movements because it is from the same stance that most kettlebell exercises utilize. 

Start with your basic, shoulder width stance and you will perform the movement with a hinging motion demonstrated below. By using your hip hinge as opposed to just being hunched over and feeding the kettlebell between your legs, it works your core in an entirely different manner than the swing. Having a strong core is one of the most important aspects of combat sport training. 

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Topics: 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!

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Topics: Grappling Central


Posted by Kettlebell Kings on Feb 5, 2018 8:18:19 PM

Nicholas Gregoriades is a 3rd degree black belt in bjj under Roger Gracie and the founder of the Jiu Jitsu Brotherhood.

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Topics: Grappling Central

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 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  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