We have collaborated on this series with Master of Sport, Mike Salemi ( @kettlebelllifestyle ) who first taught you the Top 3 Exercises For Grappling & MMA . We recommend oyu start there if this is your first time reading one of our posts wiht Mike.
Mike has an extensive background in all types of lifting and collaborated with top combat sports competitors to create these workouts. His interview with Ryan and Grappling Central will air for the first time on August 18, 2017. We highly recommend you listen to the full interview as well as watch the demonstrations below. Mike can be reached for questions through the information at the bottom of this post.
SINGLE ARM SWING PROGRESSION
LOW HINGE BASED SWING
Begin with a low, hinge-based swing. Low in this case means do not accelerate the bell all the way up to chest level. Keep it relatively low along the swing path about waist or belly button high. (shown at 0:38).
SING ARM RUSSIAN SWING
After completing one low, hinge based swing, immediately follow up this with a more powerful Single Arm Russian Swing (0:38). This movement uses power hip hinge mechanics to drive the kettlebell up, as it floats to chest level.
SINGLE ARM HIGH PULL
Still using the lower body as the main driver for accelerating the kettlebell (0:50), integrate a chest level, pull horizontally. Horizontal in this case means keeping the bell in the horizontal plane at the top of the movement while pulling it back towards you. Your elbow and forearm should be approximately inline (parallel to the ground) at the top of the movement. Guide the kettlebell back down along the midline of the body, and once the arm has straightened, initiate your hip hinge.
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In this post, Mike Salemi uses Kettlebell Kings Powder Coat Kettlebells
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SINGLE ARM HIGH PULL & REVERSE STEP
Repeat the movement above and add a reverse step. The reverse step should take place on the same side as the arm that is performing the high pull (1:00). Once the high pull is completed, return the rear foot back to its original side-by-side stance, and guide the kettlebell back through the legs as you initiate your hip hinge.
SINGLE ARM HIGH PULL & STAGGERED HOP
At the same time as the high pull, initiate a dynamic, staggered hop (1:11). Once the high pull is completed, hop back into the initial starting position where the feet are positioned shoulder width a apart and side-by-side.
This completes one full progression. After you have completed one progression on one side, switch the opposite side and repeat.
How To Utilize
Each combination works well when performed for sets of 5-10 repetitions, for 3-5 sets, or also when inserted within a longer kettlebell flow. Depending on your goals you would want to perform different rep ranges at different loads.
If you want to build more strength and power, use a heavier kettlebell that you can perform lower reps with. If you want to build endurance, use a slightly lighter kettlebell for each movement that you can do on the higher end repetition range, 10-12+, or opt for inserting the movement into a longer flow. Here is a helpful article you can read about the number of repetitions you should do of any movement depending on your goals.
In this post, Mike Salemi uses Kettlebell Kings Powder Coat Kettlebells
ABOUT MIKE SALEMI
Kettlebell Master of Sport and 2017 WAKSC World Champion. Mike Salemi's road in strength and conditioning started at the age of 15 while competing in powerlifting. Today, as a Sports Performance Specialist, Mike's focus is primarily geared towards Kettlebell, Golf, and Combat athletes alike. By collaborating with industry leaders who share a similar vision of building more balanced athletes, Mike offers workshops on topics ranging from integrative kettlebell training, athlete nutrition, and shoulder & spine health.
Click here to read more about Mike, and to inquire about hosting a workshop in your area.
For information on hosting a kettlebell workshop specific to grappling and MMA, please contact Mike at: Mike@kettlebelllifestyle.com
Kettlebell Kings has the most highly & frequently reviewed kettlebells in the world. We have free shipping in the US & Canada ( www.kettlebellkings.com ), Europe ( www.kettlebellkings.eu ) and Australia ( www.kettlebellkings.com.au ). Check out our 4,000 reviews for quality and customer service here !
