My Favorite Kettlebell Drill for Hip Throws

The Kettlebell Bent-Press is an excellent drill for grappling athletes as it promotes hip mobility, spinal and shoulder stabilization.

Your entire back musculature works overtime to keep your spine rigid as well locking your overhead arm into place.

The Kettlebell Bent-Press is a unique drill that actalluy allows you to develop a mind/muscle connection with your lats, a muscle group that is generally hard to recruit during pressing actions.

The Kettlebell Bent-Press also shares very similar mechanics to many hip throw variations.

In my own training I've given up drills such as the Kettlebell Windmill, Turkish Get-ups and Bent-Presses for more common drills such as Snatches and Long-Cycle Clean & Jerks.

For the next 6 weeks I'll be re-introducing the Kettlebell Bent-Press and Turkish Get-ups back into my program on my strength days.

See below for quick video highlighted the Kettlebell Bent-Press:

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Sand Bag Training with the Long Bag

Sand Bags are one of our favorite training tools for combat sport athletes, especially our grapplers. Below is an interesting video of The Long Bag, once again in Beijing.

Likes:

O Static and dynamic grip action.

O Slight rotational components.

O Explosive hip and knee extension.

O Multi-planar movements.

O Hyper-gravity training stimulus

O Low Price tag - a simple bag filled with some sand or rice.



Dislikes:

O Spinal mechanics- too much flexion and torsion. I know those actions take place in combat sports and are strongly involved with grappling arts, and that some drills should place your body slightly outside of it's intended range in order to build a safety valve. It's the repeated training of those actions on top of their sports skills that could quickly lead to injury.

Combat Sports Conditioning - On A Budget

He's solid video proof that if you have the desire to train nothing can stop you. This is some solid and legit sport specific combat sports training in Beijing. It's so sad when I hear Americans complain that they can't make it to the gym to train or that they don't have the money.

You don't need so-called state-of-the-art training facilities to get an effective training session, all you need is the desire to train, some creativity and heart.

Band and Medicine Ball Drills for Grappling Combat Sports

My introduction to this band drill for grappling combat sports came from Rhadi Ferguson. I'm not sure if Rhadi took it from this gentleman but I'm glad he passed it on.




If you'd like to take this drill one step further please check out the second video below. In my opinion, this Drop Seio Nage drill performed with a Tornado Ball has even more carry over into the actual throw.

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To check out some sample articles please click here: Combat Sports Conditioning Articles

The Red Devils in Action

An article exist where Fedor states that he does not train with kettlebells. I think he's just being secretive.

In the below above please check out these times:

1:20 Kettlebells and Dumbbells under a tree

1:38 Fedor next to some ketelebells doing a back exercise

3:30 Fedor doing sit-ups next to a kettlebell

3:48 Kettlebell under the Swing Set

I guess it's a possibility that Fedor just likes to exercise and pose next to kettlebells ?, but it seems logical enough that if his team is training with kettlebells then Fedor is also.

Kettlebells and Red Devils

The Red Devil Sport Club is a mixed martial arts academy in St. Petersburg, Russia.

The team’s main fighter base is comprised of Russian and Eastern European sambo fighters who have adapted their style to MMA, and they regularly compete in full contact sambo tournaments.

The team’s most notable fighters are the brothers Fedor and Aleksander Emelianenko. It appears that they're fan of kettlebell training from the photos above.

Kettlebell Training for Combat Sports Part 2

This video is of Vadim Kolganov - Master of Sport in Sambo. Vadim appears to pick his drills from a large library of kettlebell training exercises, he then applies those drills to meet his sports specific needs. Notice he doesn't mimic and actual sport skills, he simply works to build that attributes that are needed for his chosen combat sport.

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