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.