Kettlebell Exercises for MMA

Kettlebells are dumbbells featuring handles like a tea kettle. They usually range in weight from 8 to 88 pounds. While bodybuilders use kettlebells to build muscle, MMA (mixed martial arts) fighters can use them to enhance their strength and fighting in the ring. Kettlebell exercises for MMA can include a variety of different lifts and moves.

  1. Full-Body Attack

    • Place two 50- or 53-lb. kettlebells on the ground or floor about shoulder-width apart. If you weigh more than 200 lbs., consider using 75-lb. kettlebells, suggests certified kettlebell trainer Mike Mahler, in his article "Kettlebell Training for MMA" at GrappleArts.com. Place each hand on a kettlebell and assume a push-up position with both arms extended. Inhale and lower yourself down between the two kettlebells. When you push yourself up, exhale, and quickly jump up and place both feet to the outside of each kettlebell.

      Taking a deep breath, use your legs and arms to pull both kettlebells up to shoulder level. When you lift the weights up, you should bend your elbows and pull the kettlebells up with a reverse grip, with your palms facing downward. This motion is what weightlifters call "the clean." Lower the kettlebells back down, then repeat the series 10 to 25 times.

    Full-Body Defense

    • Start with the two kettlebells on the ground about shoulder-width apart. Place one hand on each kettlebell, keeping your arms straight in a push-up position. Arch your lower back and look up, with your legs extended behind you. Quickly jump up and place both feet to the outside of both kettlebells.

      Without hesitating, pull the kettlebells up to your shoulders as in the previous exercise. Lift both kettlebells over your head. Bring the kettlebells back to shoulder level, lower them to the ground, then repeat the movement between 10 and 25 times. Like the previous exercise, the full-body defense exercise will help strengthen various muscles that you use in MMA grappling.

    Kettlebell Duck Walk

    • Pull one kettlebell up to your right shoulder. Take a giant step forward with your right leg, while lowering your left knee to the ground. Quickly lower your right knee to the ground. Immediately scoot your left knee up so that is even with your right knee (this movement is illustrated at GrappleArts.com). Without hesitation, take a full step forward with your left leg while keeping your right knee on the ground. Lower your left knee to the ground, then scoot your right knee forward. Continue this exercise across the floor or ground until you are winded. This movement is patterned after the motion that MMA fights use to take opponents down to the mat.

    Swing, Flip and Squat

    • A good kettlebell exercise for building endurance, leg strength and balance is the swing, flip and squat exercise. Start out with one kettlebell in your right hand. Bend your knees and toss the kettlebell up in front of you and catch it with your left hand. After you catch the kettlebell, bend your knees into a squat position. Immediately, straighten yourself back up. Just before your knees are fully extended, toss the kettlebell up and in front of you. Catch it with your right hand, then lower yourself into a squat position. Do 10 to 25 repetitions, then rest.