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The Best Kettlebell Circuit for BJJ Players

The Best Kettlebell Circuit for BJJ Players

 

“They say that strength doesn’t count, but it does. Maybe it wouldn’t make a difference if the opponent didn’t know anything. If the opponent knows something, then strength starts to count.” – Carlson Gracie 

One of the most versatile and, best value training tools available to the BJJ athlete is the kettlebell. The dynamic and ballistic nature of kettlebell training, using pushing, pulling and rotational whole body movements make them an ideal training aid for BJJ. One of the main benefits is that of explosive hip flexion/extension, this can also be trained using Olympic lifts, but for those who don’t have access to an Olympic Barbell, bumper plates and lifting platforms, there are kettlebells at a fraction of the price.

Doug Fioranelli made a set of Kettlebell circuits for BJJ for Breaking muscleBelow are some examples of strength and conditioning Kettlebell circuits to get BJJ athletes in shape and performing at their best:

Simple Kettlebell Circuit

This one is great to start out and get yourself or your athlete going and build up your endurance base. Three rounds of three exercises consisting of squats, push-ups, and planks for various timed intervals. There is no rest in-between the exercises but there is a 30-60 second rest between each round depending on your fitness level. This circuit can be performed 2 to 3 times. See the video below for demonstration.

Round Exercise 1 Exercise 2 Exercise 3 Time
Round 1 Goblet Squat Pushup on the Bell 2-Arm Swing 15sec
Round 2 Goblet Squat Pushup on the Bell 2-Arm Swing 20sec
Round 3 Goblet Squat Pushup on the Bell 2-Arm Swing 30sec

 

 

 

 

Build it Up Kettlebell Circuit

This one is probably my favorite circuit and I use it quite frequently. It is guaranteed to get your heart rate going and contribute to your overall conditioning. Three rounds of two movements, the first building off the deadlift and the second using a swing variation. Perform your deadlift movement for 30 seconds and then rest 15 seconds and then move to the swing variation. Complete all three rounds rest for 60 seconds and repeat them all again. This circuit can be performed 2 to 3 times. See the video below for demonstration.

 

Round Exercise 1 Exercise 2 Time
Round 1 Deadlift 2-Arm Swing 30 sec work/15 sec rest
Round 2 Deadlift -> Squat 2-Arm, 1-Arm, 1-Arm Swing 30 sec work/15 sec rest
Round 3 Deadlift -> Squat -> Press Alternating Swing 30 sec work/15 sec rest

 

 

 

Double and Single Kettlebell Circuit

This circuit consists of four rounds of three exercises. Round one and three utilizes both arms and legs while round two and four are single-sided, therefore requiring you to do both sides before moving to the next round. On the single side you can choose to do all three exercises first and then repeat on the other side or you can switch back-and-forth between the different sides for each movement.

 

Choose a kettlebell you can use for every exercise knowing that some movements may be easier or harder to perform than others. Each exercise is performed for 30 seconds of work and 15 seconds of rest. Complete all four rounds and rest 1-3 minutes before starting another circuit. Perform this whole circuit 2-3 times. See the video below for demonstration.

 

Round Exercise 1 Exercise 2 Exercise 3 Time
Round 1 Goblet Squat 2-Arm Push Press 2-Arm Swing 30/15
Round 2 (1xeach side) 1-Arm Squat 1-Arm Push Press 1-Arm Swing 30/15
Round 3 Goblet Alt. Lunges Push Ups on Kettlebell Alternating Arm Swing 30/15
Round 4 (1xeach side) Single Leg RDL 1-Arm Row 1-Arm Snatch 30/15

 

See entire article

 

Check out these other grappling kettlebell circuits:

 

Fore more info on Kettlebell Training for Grappling sport check out :

Swing Into the The Start to Finish Kettlebell Guide Designed Specifically For Fighters. Transform yourself with this centuries old method, designed specifically to bring out the fighter in you.
Learn from elite strength and conditioning coach Mike Perry as he helps you prepare your body in this comprehensive fitness guide.

 

 

 




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