Grappling Specific Kettlebell Exercises

[snakeybizz]

So my kettlebell exercise repertoire just involves the core exercises at the moment cleans, swings etc

was looking to add in a few unique no gi jiu jitsu/grappling/wrestling related exercises.. some examples of what I mean are

snake move - its like a shrimp on the spot but with a kettlebell extended in your arm

guard get ups - just something I came up with that simulates standing up in someone's guard, hold the kettle bell at chest level, post one foot up and then the other to stand up

kettlebell wrestling shots - exactly as the name says, hold a kettlebell and do a penetration shot

 

[ironwolf]

Pretty hard to beat the Turkish get up...especially if you use a real kb (24kg+)...

 

[snakeybizz]

Pretty hard to beat the Turkish get up...especially if you use a real kb (24kg+)...

fooking brutal...I can squat 180kg and can barely do 5 TGU both side with 16kg... embarssing lol

 

[snakeybizz]

Pretty hard to beat the Turkish get up...especially if you use a real kb (24kg+)...

you say you stick to the barbell for max strength?

could you share your lifts of the big 3 barbell lifts and bodyweight...i can't wait to do TGU for reps

 

[Genghiz]

I'm no grappler, but Mike Mahler's got an exercise that might be similar to your guard get-up.

You lie down on your back, knees up, feet on the floor. Hold a kettlebell with one hand at your chest. Punch up with the KB and extend the punch a little taking your shoulder blade off the floor. Then back down under control, explode up again, repeat. Use your feet to brace, but you're essentially staying on your back.

 

[ironwolf]

you say you stick to the barbell for max strength?

could you share your lifts of the big 3 barbell lifts and bodyweight...i can't wait to do TGU for reps

Hi, sorry for the late reply, I've been on a cycling trip in Tibet.

My body weight stays at a pretty consistant 200lbs unless I'm dropping weight class for comps/fights. And I'm 6'4, pretty lean.

As for my maxes, not really sure what thy are now but before this trip, I dead lifted 485x2. I don't even remember my squat pr as I train then lose strength when I do log trekking/cycling trips so I
Don't really worry too much about pr's but I have squatted 395x4. My bench has never been great and the most I've ever benched was like 230x2.

A few months back, I had returned from a longer trip to Thailand (Muay Thai) and Bhutan (trekking) for about 7 weeks and was able to do 1030 at a pseudo pl meet.

Again I don't really max very
Much because I do t really chase lifting goals, just use it as gpp for
My grappling and Muay Thai/boxing/trekking/cycling/mountaineerig.

I find that bar bell stuff mixed with kettlebells is great for overall strength.

 

[ThinkGreen]

Turkish get up would be a legit movement. The examples you provided seem sort of pointless though. How is holding a KB while shrimping going to help anything? And what is practicing a shot while holding a KB going to accomplish?

 

[oyaji poi]

So my kettlebell exercise repertoire just involves the core exercises at the moment cleans, swings etc

was looking to add in a few unique no gi jiu jitsu/grappling/wrestling related exercises.. some examples of what I mean are

snake move - its like a shrimp on the spot but with a kettlebell extended in your arm

guard get ups - just something I came up with that simulates standing up in someone's guard, hold the kettle bell at chest level, post one foot up and then the other to stand up

kettlebell wrestling shots - exactly as the name says, hold a kettlebell and do a penetration shot

Turkish getups are a great way to hurt your shoulder, especially if you're doing them with a meaningful amount of weight. There is no good reason to hold a weight at arm's length while doing a dynamic movement. A better alternative would be to hold a sandbag on your shoulder and get up from the ground. You get the same challenge of a weighted stand up but without the risk of a catastrophic shoulder injury.

Look at the risk/reward of holding a heavy weight at arm's length versus on your shoulder.

The problem with kettlebells is people try to get creative with them because they cannot be loaded and they are expensive. Yes, they are good for swings, cleans, and snatches, but just about everything else is wanking around when you could be doing something more effective with more weight.

 

[oyaji poi]

So my kettlebell exercise repertoire just involves the core exercises at the moment cleans, swings etc

was looking to add in a few unique no gi jiu jitsu/grappling/wrestling related exercises.. some examples of what I mean are

snake move - its like a shrimp on the spot but with a kettlebell extended in your arm

guard get ups - just something I came up with that simulates standing up in someone's guard, hold the kettle bell at chest level, post one foot up and then the other to stand up

kettlebell wrestling shots - exactly as the name says, hold a kettlebell and do a penetration shot

Also, putting an external load on a sport-specific skill is a good way to fuck up that skill.

I'm referring to the weighted wrestling shot. That's just silly. Develop speed and power by getting strong (with barbell lifts) and proficient at the movement through practice - not by adding resistance to the movement.

Again, it looks like you're falling into the trap that many kettlebell enthusiasts fall into - when your only tool is a hammer everything looks like a nail.

If you limit yourself, or you are limited, to a kettlebell you start looking at doing everything with it.

 

[ironwolf]

Turkish getups are a great way to hurt your shoulder, especially if you're doing them with a meaningful amount of weight. There is no good reason to hold a weight at arm's length while doing a dynamic movement. A better alternative would be to hold a sandbag on your shoulder and get up from the ground. You get the same challenge of a weighted stand up but without the risk of a catastrophic shoulder injury.

Look at the risk/reward of holding a heavy weight at arm's length versus on your shoulder.

The problem with kettlebells is people try to get creative with them because they cannot be loaded and they are expensive. Yes, they are good for swings, cleans, and snatches, but just about everything else is wanking around when you could be doing something more effective with more weight.

Turkish get ups strengthen the shoulder....unless you know something that the experts know.

Pavel and steve maxwell are just 2 who disagree with you about the get up. I also disagree but I'm nobody.

 

[oyaji poi]

Turkish get ups strengthen the shoulder....unless you know something that the experts know.

Pavel and steve maxwell are just 2 who disagree with you about the get up. I also disagree but I'm nobody.

I didn't say they do nothing, I said the risk/reward ratio is not favourable compared to other exercises. If you want to hang 24kg from the end of your arm and move around fly at it, maybe you'll strengthen your shoulders somehow, maybe you'll dislocate your shoulder. Or you could do a sandbag get up and get a similar conditioning impact while not risking your shoulder health.

It's a matter of training efficiency - ask yourself if you can get the same or similar conditioning benefit from a less risky exercise. Holding a weight at arm's length puts your shoulder in a precarious position. Even if there is some "strength stability" benefit is it worth the risk should you fuck up? The margin of error is much smaller than doing a barbell overhead press.


The thing with kettlebells is they are a niche product, people have a lot to gain by promoting their "unique exercises" while putting all the risk on the user. Pavel says as much in his books. They're marketed as a "hardcore" fitness product and so very few people who buy into them are going to post online saying they fucked up. Pavel certainly isn't going to, he sells them. Steve Maxwell won't either, he sells programmes and seminars for them.

 

[ironwolf]

Well, according to pavel, the getup also helps your overhead press, I guess a sandbag over the shoulder wouldn't do that although it would probably do the same for the core that get ups do.

I was just doing getups about 15 mins ago and I really don't see how one would damage their shoulder if using correct form and building up to the weight. But like anything, few people take the time to learn properly and progress properly (barefoot running, KB work, stuff like that) and do end up getting injured, so I see your point.

Its not like id just throw a 53lb kb down and do get ups with it. I started with a 12kg one like a year ago and worked my way up, my shoulders feel better than ever.

 

[snakeybizz]

Also, putting an external load on a sport-specific skill is a good way to fuck up that skill.

I'm referring to the weighted wrestling shot. That's just silly. Develop speed and power by getting strong (with barbell lifts) and proficient at the movement through practice - not by adding resistance to the movement.

Again, it looks like you're falling into the trap that many kettlebell enthusiasts fall into - when your only tool is a hammer everything looks like a nail.

If you limit yourself, or you are limited, to a kettlebell you start looking at doing everything with it.

Hi Oyaji, I haven't fallen into the trap just yet, I stick to the basic core exercises...introducing grappling specific exercises was just a suggestion I've been thinking about and I'm looking for feedback, was sceptical about this from the beginning

 

[tracknfieldgear]

Kettlebells are highly complete fitness equipments that are used for improving sports person's cardiovascular, strength, agility, stamina, flexibility and in general overall fitness.
Source: tracknfieldgear.com

 

[oyaji poi]

Kettlebells are highly complete fitness equipments that are used for improving sports person's cardiovascular, strength, agility, stamina, flexibility and in general overall fitness.
Source: tracknfieldgear.com

 

[ironwolf]

Kettlebells are highly complete fitness equipments that are used for improving sports person's cardiovascular, strength, agility, stamina, flexibility and in general overall fitness.
Source: tracknfieldgear.com

Yeah, not sure about this....

 

[ironwolf]

Kettlebells are highly complete fitness equipments that are used for improving sports person's cardiovascular, strength, agility, stamina, flexibility and in general overall fitness.
Source: tracknfieldgear.com

f off....

 

[tracknfieldgear]

Kettle bell build strength and efficiently work the muscles in the legs, shoulders, and lower back

 

[pliftkl]

Kettle bell build strength and efficiently work the muscles in the legs, shoulders, and lower back

I have to assume based on this and your other postings that you are a bot rather than a human. If you are the author of this bot and you read this, can you PM me? I've got some questions about how you do the trigger logic for posts.

 

[Kiwi Tricker]

Kettlebells are highly complete fitness equipments that are used for improving sports person's cardiovascular, strength, agility, stamina, flexibility and in general overall fitness.
Source: tracknfieldgear.com

Kettle bell build strength and efficiently work the muscles in the legs, shoulders, and lower back

So basic you'd turn litmus paper blue.

I'm sure this can't be a real person.