Strength and conditioning workouts for combat athletes have unique requirements. They should build the fighter’s strength in multiple planes and positions with an emphasis on grip and core strength, shoulder stability, and overall body awareness. Here are five movements that will strengthen you from head to toe, build your rotational power, increase your hip speed, and help you crush your enemies. Assuming you know how to fight.
1. Staggered Alternating Rotational Swing
Learning how to build power from the staggered position will carry over into just about every sport. Combine this with the benefits of the swing which include building glute and core strength, hip speed and power. The added benefit of the rotation will help transfer rotational power which is crucial for every type of combat athlete.
2. Deadstart Rotational Clean
Being able to pull explosively from an off-set position rotationally will come in handy in...
The kettlebell snatch is a powerful movement that builds full body strength and power. Once you’ve mastered the basics it’s time to get some rotation in! Here are three variations that will give you a new movement to master as well as build rotational power.
For each of these variations it’s crucial to have the “float” at the top to allow for the bell to finish in the overhead position without slamming on your forearm. Regardless of what orientation or degree of rotation you’re in, maintain enough tension throughout your torso and during the movement itself to avoid putting too much pressure on your lower back.
1. Deadstart Rotational Snatch
This variation will require the least amount of coordination since you’ll be moving the bell vertically and across the body. There is no drop in the variation so you’ll only be getting the concentric pull.
2. Half Rotational Snatch
This variation will have the bell...
Battle Ropes are already intensity in ten cities, but if you are ready to level up with them...check these 5 Variations to Intensify your battle rope training:
Alright, so let’s say you only have a kettlebell and a battle rope...how do you get a good workout?
We talk through a few methods to think about getting the most bang for your time, when you want to get a great workout at the local park with just a kettlebell and a battle rope.
Aaron breaks down battle rope set-ups, and then they jump right into the workout.
Think about a basic full body workout:
Can we trust everything we see online?
Aaron Guyett and Marcus Martinez talk about this, as well as the good, the bad, and the ugly with online fitness personalities.
There are really excellent and very authentic online fitness personalities, but there are also money-hungry pretenders online as well.
Marcus and Aaron give a few tips on how to tell the difference between these two types of online fitness personalities.
Let us know what you think in the comments below.
Check out more interviews and articles from Marcus Martinez and Aaron Guyett in the blog, or get full versions by subscribing to our membership here: https://www.living.fit/kettlebell-workout-plans-and-memberships
The Clean is a deceptive exercise. It looks like a curl, but moves from the ground to your shoulder in an entirely different way. The key thing for those new to the clean to understand is the trajectory the kettlebell needs to take and the primary movers.
Here are a handful of regressions that will help you on that path!
Strength and size typically go hand in hand. The more muscular a person is the stronger they are, but that’s not always the case. Building strength and building muscle have some key differences that need to be made aware of. The skill of strength can be acquired through better technique, increased neural drive, and better firing of motor units. Progressive overload is a necessity, but strength is primarily created in the 1-6 rep range with greater rest periods. While incredibly taxing typically the time under tension is minimal with much less blood flow into the muscles as compared to sets in the 8-15 rep range.
Many athletes need strength, but also need to stay in a certain weight class. Take Olympic weightlifters for example. The practice of getting stronger doesn’t necessarily equate to muscular size gains. While their movements are very technique driven and work strength and power, you’d think many of the athletes would be bigger with the insane...
The swing is a powerful movement that helps the strongest and most powerful athlete get even more explosive. Two hand swings are great and have their uses, but here are five swing variations you might not have tried before.
Here you’re going to take the mechanics of the swing (strong hip drive, tense upper body, tall standing position), but instead of staying in a bilateral stance with your feet at an equal distance you’re going to stagger your feet. This allows you to focus slightly more on one side (your front leg) as you drive through to the top of the exercise. On this variation avoid rotating your torso on the downswing. Sink into your front glute on the downswing to add a greater unilateral focus to the movement.
This is by far one of my favorite kettlebell exercises. You get the timing of the alternating position from the hand to hand transfer as well as your foot position, the...