Video: Kettlebell Workout for Strikers (Muay Thai, Boxing, Kickboxing, Judo, Karate and MMA)


Your time is limited with skill training and everyday life, you need to train smart and your strength and conditioning needs to give you the best bang for your buck, by achieving maximum overall improvement.

Training with kettlebells is amazing for strikers. You can drastically improve your power, muscular endurance, explosive strength and cardio for your combat sport.

206-kettlebell-1-1024x682Movement patterns for kettlebell training can be similar to the movements used in Martial Arts, whether you’re punching, grappling, throwing or kicking they all involve all of the same biomechanics that you will use in the Kettlebell for Fighters program.

For a striker it is important to generate power for explosive punches and kicks. The ballistic movements of kettlebells can train for power better than most other weightlifting protocols. You can also use kettlebells to train unilateral movements you see in sports like boxing and kickboxing.

Dynamic hip extension and rotational movements is another important component in punching and kicking power. Certain lifts can train the posterior chain in order to get hip extension and rotation.

Boxing-Man-Training-with-Kettlebell-234x300Kettlebell training is also great for shoulder stability and strength, something that is key for fighters.
This workout is designed to make you more explosive, powerful and stronger, while improving your core strength, muscular endurance and cardio. It is broken up into two sections.

Part 1 is your strength circuit. Make sure you use a heavier kettlebell that is challenging but will not compromise your technique.

Part 2 is your conditioning circuit, which will develop both you anaerobic system, grip and endurance. Once again use a kettlebell that will challenge you.

Strength Workout
Perform each exercise for the prescribed reps for 3 sets each
1. Alternating Renegade Row – 10 reps each arm
2. KB Goblet Pistol Squat – 5 reps per leg
3. Figure 8 Uppercuts – 10 reps side

Conditioning Circuit
Perform each exercise for one-minute intervals each one after the other. Rest got 90 seconds and repeat for 3-5 rounds.
1. One Arm Kettlebell Swings (Left)
2. Push Ups
3. One Arm Kettlebell Swings (Right)

Kettlebell Exercises in the Workout – Benefits to Fighters

Figure 8 Uppercuts

The Figure 8 Uppercut exercise is awesome for creating rotational power. You can see that this drills movement is similar to a fighter throwing an uppercut punch.

This movement really focuses on generating power from the legs and hips then transferring it though the core

One Arm Kettlebell Swings

This exercise is an amazing multi-joint compound movement that builds strength and endurance in the muscles along the posterior chain (ie. Glutes, hamstrings, abs, back extensors).

These are what we call the “Go” muscles, which are the ones that develop athleticism. If you want to hit harder, run faster, jump higher and be more explosive, then work the posterior chain. It is where you will generate, apply and sustain maximum power generation.

An incredible exercise for cardio and metabolic conditioning, kettlebell swing variations helps you to develop grip strength, core strength and strength endurance in the lower back.

Pistol Squat
Athletes who want increased leg strength their athleticism and mobility should learn to master this exercise.

There is a great benefit to combat athletes working single leg exercises as most of the movement in competition start form one leg.

When you use single limb training it also prevents hip girdle, lower back and lower body imbalances.

Renegade Rows
Not only are renegade rows excellent for your upper back and lats but it also works the core and obliques.

The Anti Rotation being worked in the obliques and hips translate into the power you need to generate when throwing punches, kicks and also to avoid throws, trips and tosses.

Because you are off balance with the Renegade Row, the abdominal muscles are working to maintain balance.

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