Kettelbell Plus Workout

Here is one workout that I use for myself and coach others to do. It is a workout that uses kettlebells and bodyweight exercises. It can be done 2-3 x week or as I do, once a week , while doing different workouts the rest of the week.

I am using heavier KBs for lower reps. Should one not have heavy KBs, do higher reps.

1) KB Cleans:

I find 2-hand cleans with kettlebells and excellent exercise for combat sports, especially for stand-up wrestling. Do 2 sets of 5-8 reps.

KB clean start

KB clean finish

2) Close-Grip Chins:

Using a close grip has more usefullness for combat, as it is a common position we encounter in fighting. We rarely pull opponents with a wide grip. At the bottom (arms extented) make sure you fully stretch out one’s arm, staying for 1 second extension. At the top position, pull up to one’s sternum. This is done by arching one’s back. Perform 2 sets of max. Because of full stretch and pulling to sternum, they are quite difficult.

Full stretch at bottom for 1 full second

Pull to sternum at top

3) 2-hand KB Press

Cleaningthe KBs in position press both arms overhead. If needed, one can push press, by using your legs to jerk up the KBs. Perform 2 sets of 5 reps

2-Hand Press start

2-Hand Press Finish

4) Overhead Shrugs:

These are shrugs performed with the KBs overhead. Keeping your elbows locked, shrug, holding it for 1-2 seconds. Perform 2 sets of 12 reps.

Overhead Shrug start

Overhead Shrug finish. Hold for 1-2 seconds

5) 2-Hand  Shrugs:

Hold a KB in each  hand. From full stretch, raise arms, thinking of shoulders will touch ones ears. make sure not to drop your chin down, as it may cause some neck pains. Hold for 1-2 seconds. Perform 2 sets of 20 reps.

2-Hand Shrug start

2-Hand Shrug top position, hold for 1-2 seconds

6) Reverse flyes:

This is great exercise for the back of the shoulders, an area that is much under trained and susceptible to injuries, especially in combat sports.

To perform, use a rubber band hooked around eye level. Keeping elbows as straight as possible, bring your arms backwards. Slowly, 3 seconds, bring the hands back together. Perform 2 sets of 12 reps.

Start of Reverse Flyes

Keep arms at shoulder level and return slowly, about 3 seconds

7) Split Squat:

Although this looks like a lunge, one stays in position performing a squat. The weight is kept overhead (dumbbells are shown in the picture, but one can use a bar, as it is a bit easier to control). Squat down, while almost touching the floor with the back knee. Perform both sides. Do 2 sets per leg of 10 reps.

Split Squat start

Squat down, not lunging forward

8) Reverse Leg Curls:

This a fantastic exercise for the hamstrings, but can be demanding. Start by hooking one’s feet to keep them from coming up. If you have a partner, they can hold your feet down.

Start in upright position with knees bent. Slowly descend down. Keep your hands on your side, as it is difficult at first to fully control ones descent. From the bottom position, with the aid of your hands(less and less as one gets stronger), raise ones body back up, but keep the back straight. Perform 2 sets of 10 reps.

Reverse Leg Curls start

Keep hands on side to break ones descent