In-Depth Video: Kettlebell Training for BJJ
“A Kettlebell Training for BJJ Video Post by Jason C. Brown”
Last week I posted my “3 Favorite Kettlebell Exercises for BJJ” (Brazilian Jiu-Jitsu.) During the week I received many emails asking me for details on each kettlebell exercise and why I chose them for BJJ strength and conditioning.
I really do love to give the “Why’s” behind my thought processes as well as the “How’s” but not many people are interested in the “Why’s” so I’m super-excited to share with you my reasoning for choosing these kettlebell exercises for my BJJ conditioning.
The Kettlebell Bent Press
I use the Kettlebell Bent Press do to its similarities to many hip throws. This is known as Dynamic Correspondence or carry-over.
I may be an old-school BJJ player but I still believe that your match should begin on your feet and with a solid takedown…none of this butt-scooting that’s so common in BJJ today. And my favorite throws are all hip throws.
The kettlebell is an excellent choice for the Bent Press because its Center of Gravity lies behind you; just like your opponents COG during your hips throws.
The Kettlebell Bent Press is also a great pre-habilitative exercise for the same exact reason.
The offset COG of the kettlebell will try to bring your shoulder into external rotation and as a result your rotator cuff will become much stronger at resisting external rotation.
If you’ve ever tried some hip throws you know you need flexible AND strong shoulders to pull them off correctly and pain-free.
The Kettlebell Turkish Get-up
The Turkish Get-up has been used by grappling athletes for centuries. Again, I use the Kettlebell Turkish Get-up due to its Dynamic Correspondence.
For example, standing up in base and sit-outs or sit-throughs are basically bodyweight Turkish Get-ups. The hip and shoulder action are the same.
Now, in terms of carry-over to BJJ, the Kettlebell Turkish Get-up builds mobility and stability into your entire shoulder complex, it stretches your hip flexors while simultaneously strengthening your glutes and hip extensors, which are paramount for bridging and shrimping movements so common in BJJ.
Gorilla Cleans
I like Kettlebell Gorilla Cleans because they feel like Pummeling. The dipping action, speed and explosiveness that Gorilla Cleans develop are all essential for stand-up grappling and BJJ.
Posted by jason | in Home, Kettlebell Training Videos, Kettlebell training workouts | 7 Comments
hey Jason,,, this was a great breakdown. As a friend of mine would like me to come in to is Studio and teach some classes. These would be perfect to gt them to understand just how important KB training is. Thanks again, look forward to more great info. Have a safe 4th!
Some more benefits of turkish getup is that the same movement is used on multiple actual techniques, i.e. from x-guard sweep where you carry the leg, and bring your own feet out, which is exactly how you do turkish get-up. This same sweep can be started from butterfly guard also, and many other positions. Also there is technical standup, where you do the same exact motion in turkish getup to standup from bottom position.
Hey, Captain Smooth! Great job. A person can learn more in 5 minutes from your videos than they in 5 days from the amateur kettlebell show-offs who pop up on YouTube. Your expertise is greatly appreciated.
Tony,
Those are excellent ideas. There many uses. We’re just scratching the surface. Thanks for your input.
Thanks James! I appreciate it very much.
Jason, very nice job on the explanations. It’s nice to see how the exercises can carry over to real world applications. As a martial artist I appreciate how various moves can be translated into other techniques.
Thanks Derek! It’s true…training with a purpose is very important. Thanks for stopping by.