Grappling Central

Kettlebell Ground Series  Part 1 - Bridge to Combat Sit-Up

Posted by Kettlebell Kings on Mar 16, 2018 2:21:54 PM

As a fundamental movement utilized across grappling sports, the bridge is an escape technique that proves beneficial when driving an opponent off the body from a mounted position. When combining this movement with a kettlebell and transitioning directly into other key positions such as the “combat position”, we are drilling a sport specific sequence helpful for the grappler of any style. 

HOW TO PERFORM

    • Lay on your back with your knees flexed and kettlebell resting on your lower abdomen/pelvis. 
    • Drive your hips up to the ceiling in a controlled motion and rise the kettlebell up and over your head to one side touching the floor
    • Return back to the start position and repeat in the other two directions (straight overhead, and to the opposite side)
    • Once you’ve completed all three directions, drive the kettlebell forward as you simultaneously tuck one knee under your glutes and sit-up
    • Raise up into the Combat Position and pull the kettlebell into you hip
    • Lower back down under control and repeat

It is recommended the you use a light kettlebell, +/- 8kg, and work on the fluidity of movement above all. 

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Topics: Mike Salemi, Josh Thompson

Kettlebell Flow Warm Up For BJJ & MMA

Posted by Kettlebell Kings on Sep 15, 2017 8:46:26 AM

Warming up before any workout is important in order to get the most out of your strength building. We are glad to have Mike Salemi backi (@kettlebelllifestyle) to bring you the his Warm Up Kettlebell Flow for grappling and 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. 

Warm Up Kettlebell Flow 

This full body series prepares the shoulders, spine, hips, knees and ankles for any grappling training that follows. Perform one repetition in each movement, with the goal of achieving smooth, controlled transitions from the first to the last exercise.

Kettlebell HALO

Start very light and hold the kettlebell by the horns in the bottoms up position. Start the movement with your shoulders set down, away from your ears. When moving in the left direction, begin by aiming your left bicep towards your left ear; once the kettlebell is behind the head, both elbows should be pointed upward. Be sure to guide the kettlebell closely around the head at all times.

GOBLET SQUAT

Ensuring your elbows are directed down, depress your shoulders away from your ears. Now, simultaneously breaking at the hips and knees, squat back while maintaining an upright torso. Push the earth away from you as you stand tall. 

 

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

 

SIDE LUNGE AND COSSOCK SQUAT

Initiate the side lunge by taking a large step out to your side. Sit your hips back while allowing the torso to angle forward slightly.

Begin the cossock squat be stepping out, however this time rather than keeping both feet firmly planted and pointing forward, allow foot of the straightened leg to direct upward towards the ceiling. The torso should remain more upright compared to the side lunge.

 

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, Warm Up, Kettlebell Complex

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!

 

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, 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