Skip to Content
Onnit 6 Bodyweight is now FREE for Frontline Healthcare Providers
Onnit 6 Bodyweight FREE Onnit 6 for Frontline Healthcare Providers Sign Up Today
FREE Onnit 6 for Frontline Healthcare Providers
7 MMA Specific Kettlebell Exercises for Core & Hip Strength

7 MMA Specific Kettlebell Exercises for Core & Hip Strength

Written by
October 21, 2015
Updated April 13, 2018

I’ve seen quite a few articles out there on this topic. But I’m not seeing anything new. Swings, snatches and cleans are about the only exercises I see so called kettlebell experts doing.

A lot of them are putting the tag “for MMA” behind it. Even though the majority of them haven’t had any experience in that area. Kettlebells are my single most favorite exercise tool. I have dedicated the last 6 years of my life to kettlebells and body weight training specifically for BJJ/MMA conditioning.

Over this period of time, I have developed new kettlebell movements, released 3 dvds on the subject and administered certifications all over the world with my Kettle-Jitsu system. I am a Brazilian Jiu Jitsu black belt and over the last 2 years I have competed in 18 BJJ tournaments. So, I have battle tested my system as well.

After reading numerous articles on core strength for MMA/BJJ, I decided to take a stab at it. I guess you can call this 7 unconventional BJJ/MMA specific Kettlebell exercises for core strength. I use the word unconventional, because these aren’t the typical KB exercises you see people doing. These are exercises I have developed myself and teach to my students regularly.

I love kettlebells because they allow for more natural movements. You can do a lot of sports specific movements with them. When I design workouts, I think in terms of practicality as well as effectiveness.

I have seen people recently lay 400 lb barbells over their hips to develop hip strength. Im not saying it doesn’t work, but in terms of practicality, it doesn’t suit me. I teach large classes, so using a kettlebell allows me to utilize minimal space and still deliver an amazing workout.

Top 7 Exercises For Hip Power:

loading...

Kettlebell Exercise #1. Snake Move

In MMA/BJJ you have to know how to fight off of your back period. Snake move is an essential movement that you have to master if you want to fight off of your back effectively. Adding a kettlebell to this movement mimics fighting off of your back to a T.

Kettlebell Exercise #2. Rocking Chair

This is another BJJ bodyweight exercise adapted with a kettlebell. This is one way to regain the standing position in combat sports. It is also used in numerous transitional techniques in Brazilian jiu jitsu. It hits your core and hips directly. I like to add a press to this exercise to hit more muscle groups simultaneously.

Kettlebell Exercise #3. Upa

Prounounced oo-pah. This the third BJJ body weight exercise adapted with a kettlebell. Upa is typically used for escaping the mount and as a way to offset your opponents balance. Bridging is a common movement found in the ground fighting.

Kettlebell Exercise #4. Turkish Presses

Some people refer to this as a quarter get up. But this is a partial movement of an exercise commonly called “standing up in base” in BJJ. It is another movement that is used almost every time you are fighting off of your back. It has a ton of applications.

Kettlebell Exercise #5. Double Kettlebell Swings

Double kettlebell training means double the power. This swing variations will take your hip and core power to another level. Mastering swings and the hip hinge will take your sprawls to new heights.

Kettlebell Exercise #6. Hopping Swings

This is a swing variation that hits your core differently than traditional swings. It adds explosiveness to it. Hopping back and forth builds momentum, so your core works harder to stabilize your body. Otherwise, this exercise can throw you off balance big time!

Kettlebell Exercise #7. Bridge and Sprawl

In this one, I am combining 2 common movements used in ground fighting. This exercise also requires coordination, agility and focus into one flowing movement.

I was training a fighter for his UFC debut once. We were using these exercises combined into a circuit and afterwards he said, “Man, I felt like I was in a fight the whole time!”

To make a routine like this you will typically need various different training devices. But, with a little creativity, a kettlebell can do it more efficiently. Enjoy!

Joey Alvarado
Joey Alvarado is the owner and head trainer of Socal MMA Fitness based in East Los Angeles, California. Joey is a former professional MMA fighter and competitive grappler, and the developer of Kettle-Jitsu, a unique blend of Jiu Jitsu bodyweight exercises and newly developed kettlebell exercises. Find out more at www.KettleJitsu.com

Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at media@onnit.com.
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com.
To qualify, simply verify your status during checkout on the payment step. We verify through ID.me, our trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service.
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international shipping rates.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.