Top 5 Knee Mobility Exercises


Over the last few years I learned the importance of knee mobility exercises; sometimes in life, we have to learn the hard way.

After 30 years of consistent martial arts training and competing, I guess my body was asking for it.

I’ve always been flexible and never had problems with any of my joints, so I suppose I took my flexibility and mobility for granted.

In Tae Kwon Do and Kuk Sool, two martial arts that I trained extensively in, we did joint mobility.

But since I was young, I thought we were just going through the motions; I never realized how important joint mobility was.

Joint Mobility Worked for Dad
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When I first moved to Los Angeles 15 years ago, I was living with my father. My father is a retired professional boxer with over 30 fights under his belt. As most of you know, road work (running) is an integral part of a fighters regimen.

So even in his mid 50’s, running was somewhat of a habit with my father. He would wake up at 5 AM every morning to do his 3-mile run. One day he asked me why his knees were hurting. I asked him if he warmed up.

He said no, so I told him the importance of warming up and gave him a few knee mobility exercises to do. He was amazed at how much it helped him. To this day he still runs and does his warm up/joint mobility.

Thirteen years after the previous story, I found myself in the same situation. I neglected joint mobility and stretching. My left elbow was always throbbing. It particularly hurt when I would do my one of my favorite kettlebell exercises, the high pull.

Needless to say, it was frustrating.

Then I had the pleasure of being invited to my friend John Wolf’s first Evolution Kettlebell Groundwork (EKG) workshop. In this workshop, he covered mobility exercises. That’s when I realized how important it was all over again.

I started working the exercises I learned from John and incorporated them into my warm ups. Low and behold, my elbow pain went away!

The Importance of Knee Mobility Exercises

When performing joint mobility exercises, our body produces a lubricant called synovial fluid. This fluid helps lubricate our joints and can even help regenerate certain parts of the body.

If done on a regular basis, it will help you move freely and pain-free. I do an extensive joint mobility warm up in all of my classes, and my students love it!

The beautiful thing about it is that you do not need a gym to do joint mobility, it can be done anywhere.

Top 5 Knee Mobility Exercises

Our knees are probably one of the most problematic parts of our bodies. Knee issues are one of the most common problems I encounter with my clients.

So, here are my top five joint mobility exercises that I use with my clients. Try them out for yourself, and you will reap the benefits!

Knee Mobility Exercise #1. The Ski Move

I named this exercise the “ski move,” because it resembles the movement used when people ski. It involves a side to side movement that is low impact and gets the knees moving.

Knee Mobility Exercise #2. Tootsie Roll

This movement resembles a dance from the 90’s and involves circling your knees inward. Naming exercises is important so your clients can remember them. I tend to add a bit of humor when I name exercises.

Knee Mobility Exercise #3. Butterfly

Similar to the Tootsie Roll, but involves and outward rotation of the knees. I recommend doing each one for 30 seconds.

Knee Mobility Exercise #4. Egg Beaters

This is an exercise swimmers use to tread water. But, in Brazilian Jiu Jitsu, we perform the same movement while lying on our backs. It involves making circular motions while lying on your back with your feet raised.

Knee Mobility Exercise #5. Rocking Chair

I remember when I first did this exercise. It hurt my knees. This told me I needed to work on my knee mobility. Since it hurt, my coach showed me an alternative way.

If you try this exercise and you feel pain in your knee, place your hand on the floor of the same side you roll up on. This will take pressure off. After a while, you should be able to perform the rocking chair with ease and with no hands.

To see these exercises in action, check out my video that goes along with this article. In the meantime, do not neglect your joint mobility! Practicing joint mobility on a regular basis can ensure healthy, pain-free movement!

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Kettlebell Get Ups for BJJ and MMA! Part 1

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Kettlebell Get Ups for MMA and BJJ
Years before I even trained with kettlebells I heard many people professing how good they were for martial arts. But never quite heard any one explaining exactly why they are good for combat sports.
Flash forward to the first time I was taught the Turkish Get Up! First thing that came to my mind was, “Oh wow!” it’s almost identical to what’s called the Technical lift in BJJ! About the only difference is, with the technical lift, on the get up part, instead of putting the knee on the ground, we bypass that and stand straight to our feet.
The Technical lift (aka: standing up in base or the technical stand up) is a mandatory movement that any Brazilian Jiu Jitsu Practitioner or MMA fighter should master. It is the proper way to stand up when someone knocks you down in a street fight or MMA fight. Also, it has a ton of direct applications in BJJ sweeps and transitions.
Other than martial arts applications, the Turkish Get Up has numerous benefits. I honestly feel that it is one of the best full body exercises you can do. I personally prefer to add a press and drive thru my elbow which targets your chest and back. When you do this, it makes the TGU more challenging because you are utilizing more muscles.
Also, I do not favor doing max reps of a TGU with a ton of weight. In the course of a BJJ match, I personally utilize the TGU or Technical lift movement numerous times. So, I make my get up training closer to that. I prefer to train an alternating Turkish get up for 2-minute rounds to get a full body workout. This also makes it highly anaerobic the same as combat sports. You can get a deeper look into my Turkish Get Up training methods in my one-month Ultimate program.
Check out the attached video in which I demonstrate a Turkish get up and a Brazilian get up. The video also demonstrates a few direct applications to BJJ and MMA. Enjoy!

Farwell to a rock God

12901325_10209068680223698_188215213945284706_oFarewell to a rock God
Thursday, May 18, I woke up about 6am. Tuesday and Thursdays are days I get to sleep in. But since my body is so used to teaching 530am boot camps, I still wake up early. So, I usually wake up and realize that I can sleep in, then go back to sleep. This time, I checked the notifications on Facebook and saw that an old friend tagged me in a post. I was still half a sleep so I didn’t even read the post and fell back to sleep.
I woke up a couple of hours later and checked Facebook and the first thing that popped up in the feed was Chris Cornell dead at 52. Then It donned on me why that old friend tagged me in his post! I was the one that introduced him to Soundgarden (Chris Cornell’s band).
I couldn’t believe it. Of all the brooding Seattle grunge gods, he always seemed like he had it together. Plus, he was at such a high point in his career that it didn’t make sense.
Within the last few years the music industry has lost a lot of icons. Scott Weiland, David Bowie, Lemmy Kilmeister and Prince. All of which I loved. But Chris was my man. There is no other musician that I held on a higher pedestal.
I was first exposed to Chris Cornell and Soundgarden in 1988. I was 16 years old and living in Belgium. My father was in the military so we moved around quite a bit. At that time, Guns n’ Roses were my favorite band. But I was always looking for the next big thing. At that time, there was no internet. I kept up on the music scene through Rock and Roll publications like Circus magazine.
I read all of the articles in Circus mag and would get tips from the album reviews. There was a review for Soundgarden’s album Ultra Mega Ok in one. Their name intrigued me right away. They gave it a really good review and raved about them. So, I looked for it at the Post Exchange. The PX was our equivalent of Target on the military base we were living on. Problem is, they didn’t get those obscure bands on indie labels. They only got what was popular at the time.
I few weekends later, my family took a trip to Amsterdam. A-Dam as we called it, was only a couple of hours away from Belgium. So, we used to frequent trips there.
We were walking around and I noticed a record shop. So, I ran in there to see if I could find it. They had it! I bought Ultra Mega Ok on vinyl. I could barely contain myself on the drive home.
I immediately ran in the house and put the album in the record player. My ears were not prepared for what I was about to listen! I have never heard anything like that before. It was Grunge before that term had even been coined! It was alternative, mixed with metal, blues, punk and God knows what else. It was different and I loved it! Cornell’s voice blew me away. soundgarden-sst
A few years later we were stationed in Wurzburg Germany. At that time Soundgarden had released another album called Louder than Love. My love for the band grew stronger. I found out that they were playing in Frankfurt which was only an hour or so away! I begged my parents to let me go. They agreed to take me. I even brought my younger brother and his friend Andrew with me. Neither of them even knew who Soundgarden was. They just took my word for it that they were the shit!
So, my parents dropped us off at the Batchnap club where they were playing. It was a very small venue. I’m not even sure if a 100 people could fit in there. All I know is that we were early and were got up front center stage! Standing room only. Chris Cornell was literally singing a foot away from me! Shirtless, long curly locks head banging, Chris Cornell blew everyone in that place away with his vocal range! To this day it is still the best concert I have ever been to.
Afterwards while waiting for my parents to pick us up. We noticed the whole band was just kicking it outside of the club! We were like, “holy shit, isn’t that Soundgarden?” So, we walked up and had a chat with them. They autographed their song list and were super cool. My brother and friend became a fan for life after that.
That friend, was Andrew. The one who tagged me on Facebook the day of Cornell’s death.Sound garded loud love
Again, through magazines, I learned of a project with Chris Cornell and members of Pearl Jam called Temple of the dog. This time I found the album on the economy in Germany. I played it and it was nothing like Soundgarden. At the time Pearl Jam wasn’t even a name. To be honest the album didn’t even resonate with me. I guess I was expecting a heavier vibe on the album. But it was the exact opposite. It was slow, bluesy, melodic and kind of dark. But since I was such a huge fan of Cornell’s, I had to give it another listen. With each listen I started to realize how genius the album was. It was beautiful. Temple of the dog was a tribute to their late friend and singer of Mother Love Bone, Andrew Wood.
To this day, Temple of the Dog is one of my top 5 albums of all time.
A few years later, they released Badmotorfinger. It was their breakthrough album. Their single Outshined had a steady rotation on MTV. At that time, I was playing guitar a lot. I’ve actually been playing on and off since I was 10. I had purchased a drum kit and I kept it in my friends Ryan and Mike’s house that they were renting. It was a big house that often turned into a spot for afterhours parties. They had introduced me to their new roommate Scott who was a drummer in a local band Rear View Mirror. We eventually became friends as well. I told him that I play and we should jam sometime. He said cool. What do you want to play? I said have you heard of Soundgarden. He said he had heard them and what particular song I wanted to play. I chose “Outshined”. I could play it on guitar from start to finish with no problem. He said that he would need to listen to it so he could play it.
I put the album in and played the song. He listened to like 10 seconds of it and was like, ok I got it. I was like, don’t you want to listen to the rest of it? He said, no I got it. I thought to myself, there is no way he could play that song after only listening to 10 seconds of it. I mean, Soundgarden is known for having odd time signatures in their music. Not the easiest to play for any musician.
So, we geared up. Scott and I played outshined perfectly! I could not believe that Scott could play like that. It was the first time I had ever played with a drummer of that caliber! It felt so amazing!
I continued to follow Chris Cornell throughout his entire career. He was the only artist that if he released and album, I would immediately buy it without hesitation.
A couple of years ago. I was on my way to Rome to compete and teach. I had a layover in Sweden. So here I am walking around the Swedish airport and Chris Cornell walks right passed me! I turned around and spoke his name. He turned around and said “hey man” with a smile on his face and started walking toward me! I was like, “OMG!” I shook his hand and for the first time in my life, I was at a loss for words. He was larger than life and towered over me! I stuttered words out of my mouth and hoped that he would understand. I felt like a little kid all over again. Maybe it was meant to be.
I don’t want to bore everyone with my countless stories of Chris Cornell. I don’t even know why I’m writing this. I guess maybe I feel I owe him this much for giving me so much. He was a musical genius. He could sing acapella and blow you away. Just check out “all night thing.” He could serenade you with just an acoustic guitar. Check out “Seasons.” His lyrics read like poetry. Just check out like a stone.
I’ve been listening to his music nonstop since his death. He did talk about death a lot. I thought maybe it was because some of his close friends like Andrew Wood and Kurt Cobain had died. Maybe he was fascinated by death.
I had no idea he suffered from depression. I lost my own father to depression. It’s a horrible disease.
Let this be a reminder to all of us, that life is short. I’ve lost more people close to me than you can imagine. Why do you think I do what I do? I’m living the life I want and doing what I love. I may not be rich. But I am living a fulfilled life.
In the song “Like a Stone”, Cornell’s lyrics read, in your house, I long to be, room by room, patiently. I’ll wait for you there. Like a stone. I’ll wait for you there. Alone. I read an article, where the bassist of Audioslave, asked Cornell what he was talking about in the song. What was he waiting for? Cornell turned to him and replied, “I’m waiting on death.”
Just like that, the greatest musician my ears have ever heard is gone. A bonified rock God laid to rest. “I, I never wanted, to write these words down for you. With pages of phrases, of things we will never do. So, blow out the candle and I lay you to bed. Since you can’t say to me now, how the dogs broke your bone, there is just one thing left to be said. Say hello to heaven.”
Farwell to you Chris. I feel like I lost a friend. I hope you look down and see all of these famous bands playing tribute to you. We will always love you. Your music will live for eternity! Thank you☹

7 Reasons to get Certified

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7 Reasons why you should get Certified!
With my Kettle-Jitsu Coach Certification coming up, people are asking numerous questions about it. So why would it be in your best interest to attend and invest in this event. Here are seven reasons why.
1. To attain a greater knowledge of kettlebell and body weight training. For fitness trainers looking to add more tools to your arsenal, Kettlebell and body weight are a must! These 2 training tools are becoming extremely popular! Don’t be left behind!
2. Fitness challenge! Since this is a grueling 2-day event with approximately 16 hours of KB, it is a test of will! Some people look to events like the spartan race or tough mudder. This would be an equivalent.
3. To attain rank. This is a level 1 certification. I look at it as an equivalent of attaining rank in a Brazilian Jiu JItsu or any other martial art. The level 1 cert in Kettle-Jitsu is like earning a blue belt in BJJ.
4. Make fitness your profession. If you have a passion for fitness, sometimes it leads to you wanting to make a living from teaching it. The Kettle-Jitsu Coach cert is a comprehensive fitness course that is geared to prepare you for teaching group classes and one on one sessions. Instead of focusing only on the exercises themselves, The KJC course focuses on proven protocols, routines and exercises so that you may instantly implement them into your training arsenal.
5. Learn to teach boot camps! Teaching large group classes is no easy task! There is a method to the madness. Before teaching a boot camp, one must have a solid foundation in some sort of fitness program. The KJC course prepares you for this and goes even deeper!
6. To add appeal to your gym. Maybe you own a BJJ or MMA gym. If you only offer one discipline at your gym, you are selling yourself short! Adding a fitness boot camp to your BJJ/MMA gym will attract a whole different demographic. Adding more classes equals more $$$! Maybe you own a CrossFit or fitness gym. The same principle applies. Before you invest your hard-earned money. Most of the people administering kettlebell certifications do not own gyms or teach boot camps regularly. So basically, they teach from theory only. If you follow Kettlejitsu on social media, you will see many videos of large group classes. In this course, Joey teaches from 10 years of teaching KB on a regular every day basis.
7. Invest in your health! Taking this course will not only give you a better understanding of kettlebell and body weight training, but It also teaches you to be healthier in general. This course also teaches mobility to prepare your body for workouts and promote healthier joints. Remember, exercise is an easy way to prevent the risk of diseases. The Kettle-Jitsu Coach Cert is geared towards longevity.

H2H Intermediate Kettlebell Flow


H2H Intermediate Kettlebell Flow
This is part 2 of my 3 articles on kettlebell training for combat sports exclusively for my sponsors the Kettlebell kings. In this article, we are covering what I call an H2H or hand to hand kettlebell flow. This particular flow is for intermediate level KB practitioners for 2 reasons. 1. It involves the overhead squat and high pull which require a bit of practice. 2. H2H means we will be passing the kettlebell from our left hand to right hand for the duration of this flow. This requires focus, timing and coordination.
This kettlebell flow contains one of my favorite kettlebell exercises, the high pull. When I was first taught this exercise, I immediately thought to myself “this is like throwing a punch.” I immediately attributed it to a punch we call a overhand right in MMA or Boxing. But to my dismay, we only worked it a few times. Most traditional kettlebell trainers teach the high pull as a precursor to the snatch. Which for a lot of people, is the be all and end all of kettlebell training. Although I do enjoy snatches, I feel the high pull is equally important. Maybe even more so. Reason being, if you work the high pull the way I do, then your hinging, pushing and pulling all in one explosive movement. That means your working your core, chest, back, shoulders biceps, triceps and forearm at once. I am including a video tutorial of how I do a high pull. So check it out to see what im talking about. High pulls are also help with hand speed and punching power. Its like throwing punches with a kettlebell! Try shadow boxing after a few sets of high pulls and see how fast your hands are!
In the previous article I talked about the many attributes needed in combat sports and how kettlebell flows help. One I didn’t touch on is focus. Your mind has to be razor sharp in the ring or cage. Even when you are in the later rounds and you are exhausted you have to have the ability to keep your composure and focus. One mental lapse and it can cause you the fight. Kettlebell flows address this issue. After a few rounds of this flow you will tire and it will increasingly get difficult to keep the flow consistent. It forces you to focus.
Here is the workout. We will keep the protocol the same as the workout in the previous article. In all of my workouts protocol is as follows:
1. mobility and core warm up
2. Ab pyramid (abdominal work)
3. B.I.T. Body weight interval training
4. C.I.T. Compound body weight training.
5. K.I.T. Kettlebell interval training
6. Kettlebell circuit
The kettlebell circuit is as follows: 2-minute round. 1 minute kettlebell flow, 30 seconds of rows and 30 seconds of burpees. I would suggest practicing each exercise that makes up the flow individually. This is what I call K.I.T. or kettlebell interval training. I usually do 30 seconds of work with a 10 second break between each set. Example: 30 seconds of overhead squats on the left 30 seconds of overhead squats on the right, 30 seconds high pulls on the left and so forth. Then try the flow using a lighter bell until you get used to the sequence. You can upgrade the weight of your bell for however you see fit.
There you have it! Intermediate H2H Kettlebell flow for combat sports and fitness! Stay tuned for part 3 of this series!

What is a Kettlebell Flow? Free workout Sample!

kb-kings-banner-for-siteThe Ultimate TGU One month kettlebell and body weight digital download is on sale for only $17 for a limited time! 4 different workouts and 3 different Kettlebell flows! Click here to take advantage of this deal!  Ultimate TGU digital download

What is a Kettlebell flow
Kettlebell and body weight are the only two training methods where you can fuse one’s personality into. This is why I love them. So naturally when I immersed myself into kettlebell training, I started to combine principles and movements from Brazilian Jiu Jitsu and MMA with kettlebell and body weight. The flow is an underlying concept that I’ve used throughout my entire 30 year martial arts career. In a fight you need to be able to seamlessly flow from technique to technique. So I implemented this concept with kettlebells. Over 10 years ago I started using kettlebell flow with my students. Back then, people were afraid to think out of the box when it came to kettlebell training. But thanks to Mark de Grasse of My Mad Methods (bought out by onnit) and my first DVD, Combat Kettlebell Systems, I broke the mold of traditional kettlebell training and started the evolution.
Now countless people are taking a stab at what they think kettlebell flows are. But I see that they are missing some key elements. So I will break down the criteria that makes up a Kettlejitsu Kettlebell flow.
1. Kettlebell flows contain 3 or more movements into one seamless pattern.
2. Each flow should be balanced on both sides of your body.
3. I do not emphasize weight since flows are performed for time.
4. My kettlebell flows are developed so that they may be easily performed in a class format.
5. Continuous motion is a key factor in a kettlejitsu kettlebell flow
6. Only one to two hinging movements per flow.
7. Each flow should contain a pushing, pressing, hinging and sometimes pulling movement
8. In a kettlejitsu flow, there is no pause or stop
In my classes we will do a kettlebell flow for one to two minutes long. Since you do not put the bell down at all during that whole period, all of your muscles, including your forearms get taxed. If anyone has ever training in BJJ or MMA, they know that after a match, your whole body is tired. Your forearms are filled with lactic acid because of all of the grabbing. If your kettlebell flows are structured properly, this is how you should feel after a round. Enclosed are a few examples of kettlebell flows in action. Enjoy!

The below video is an example of a TGU Flow taken directly from the Ultimate TGU one month Turkish Get up Program. For more on this topic, please check out How to do a basic Kettlebell Flow and How to do a basic Kettlebell Flow

This is a very popular video shot almost 4 years ago. It contains many different kettlebell flows I use in my group bootcamp classes.

This video was shot 6 years ago at the My Methods Booth at the LA fitness festival. Me, Mark de Grasse(Creator of the Onnit Academy) and John Wolf (head of the Onnit Academy) shared a booth.  Pre Onnit academy.


The Truth about Mobility

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The Truth About Mobility
Mobility is the ability to move freely and easily. So throughout the day, if you have pain during some of your daily activities, it could be a mobility issue. Fortunately, a lot of those issues can be corrected through mobility exercises. Since I teach large group classes and have been for the last 10 years, I have narrowed down the most common areas that people lack the most mobility in. These are the neck, shoulders, back, hips and knees.
So, how much time daily do I need to spend on mobility? The first 10 minutes of any of my Kettlejitsu boot camps is all mobility. During that time, I cover all of the aforementioned areas where people lack the most mobility. This is the format I have been following and anyone who has consistently attended my classes has enhanced their mobility tenfold. If you teach large boot camps on a regular basis, spending any more time than that on mobility is a waste of time. From my experience, your average person has about 3 hours a week of free time to exercise. If you spend the majority of that time doing joint mobility, you are not giving your clients what they want. People sign up at a gym or boot camp to sweat and get results. You cannot lose weight or tone up from doing mobility for an hour. Quite frankly you don’t need an hour of mobility. I have trained in martial arts for over 30 years now. I even played football and baseball in high school. I had my first Tae Kwon Do match at the age of 9 two weeks after I joined. I literally had dozens of TKD fights, 15 pro mma fights and easily over 100 BJJ matches. At 45 years old, I am more mobile and flexible than the majority of these so called mobility experts.14115440_844597072239195_5298171782733036032_o
Another great thing about mobility is that you do not need any extra equipment to do it. You can address all of your mobility needs through body weight only exercises. There has been no scientific evidence that has proven that adding any implement to joint mobility exercises makes a difference. People who say otherwise are misinformed or they are just trying to sell you some B.S.
So to wrap things up, mobility is very important. Focus on some specific mobility exercises for about ten minutes before each workout and that should be sufficient. Enclosed are some links to videos that show some of the mobility I work with my students on a daily basis. These mobility warm ups can be found on all of my downloads as well. Enjoy! Click here to see proven joint mobility exercises in a live group class!  Kettlejitsu Mobility Instagram


What is the KB Strength and conditioning program?

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The KB Strength and conditioning program is something I have been working on for some time now. While training my group classes at Legacy Burbank, I have experimented with different protocols and the combination of specific kettlebell and body weight exercises that would optimize fat loss and muscle gains. Ask yourself, which exercises do elite athletes, crossfitters and MMA fighters use to gain strength, power and muscle? Cleans, dead lifts, overhead snatches, rows, presses, and burpees are staples of their routines. These exercises are usually performed with barbells though. But guess what? You can do all of these exercises just as effectively, but a lot safer and add more variety with kettlebells. Safer because barbells put you at an awkward mechanical disadvantage. Kettlebells allow for a lot more natural and fluid movement. One of the focal points of this program is emphasis on the dead snatch. This is always been my snatch variation of choice. More so than the traditional snatch using the hip hinge. Why, the dead snatch works a lot more muscles at once. It hits almost all major muscle groups in one explosive movement. In this program I cover 4 different snatch variations and combine them with other exercises to give you a full body workout. These type of metabolic workouts are key to rapid fat loss.
Double kettlebell training is the equivalent of barbell training. But as I said earlier, double kb feels a lot more natural. Therefor making it more safe. Double kb is essential for building muscle, power and strength.
Burpees are a staple of fitness classes every where for a reason. They are an awesome full body, fat burning exercises that can be done anywhere. Only problem is, people get bored doing the same burpee variation over and over. So I have included various different burpee variations in this program. This is called muscle confusion.
I admit, the nutrition aspect of this has been the most difficult. If any of you follow me on the various different social media, you would know I am a big foodie! Its so easy to get caught up into that routine of eating out all the time. Especially in L.A. But I was determined! In the KB strength program, I take an eclectic approach to the diet. I utilize various different dieting strategies and principles to burn fat at a rapid pace.
I put myself through this entire program myself! The results were amazing! I went from 170lbs, to 150lbs in 2 months! I went from a size 34 inch waist, to a 32.14037746_10210212512418788_480519358_o Ive also made noticeable gains in my upper body and arms. At 45 years old I have never been in better shape!14074524_10210287634656797_590989060_o16121410_10211785640065996_459477003_o I initially was going to film my body weight 4 BJJ program, but since ive been posting my progress with this program, im getting messaged like crazy asking what ive been doing! So, I started production on this program and it is now available to download in its entirety! . For a limited time the KB strength and conditioning program is only $27.00! Here is a check list of what you will receive when you purchase the program.
-Body weight warm up
-ab pyramid training
-body weight interval training(HIIT)
-Compound body weight training
-Kettlebell Interval training (KIT)
-Kettlebell circuits using my new patented Anaerobic Pyramid Conditioning (APC) method
-the 15 guidelines of rapid fat loss
-Beginner, intermediate, advanced and elite workout calendars
-PDF of all the workouts with complete graphics
-Professionally edited follow along video of all the workouts

Take advantage of the  sale price and save!! Only $27.00! 

Best Kettlebell Snatch Exercise for BJJ

the dead snatchGet the KB Strength and Conditioning program for only $27 for a limited time! Burn fat and build muscle using only kettlebell and body weight Click here to get your results now! KB Strength and Conditioning special price!

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If you have followed my previous articles, maybe you remember the article, “ The biggest problems in the Kettlebell industry.” One of the problems was over emphasis on the snatch. The traditional kettlebell snatch using hips in particular. Some kettlebell organizations base their whole certification on this exercise. Now if you are into sport kettlebell training, that’s the route you have to go. But if you are into kettlebell training for fitness and appearance purposes, the dead snatch variation should be added to your workouts. With the dead snatch, its one explosive movement from the ground all the way to the overhead lock out position. Its an explosive, full body movement that involves all of your major muscle groups. The dead snatch would be the equivalent of crossfitters doing their barbell overhead snatches. Only with kettlebells you have single and double bell variations. I love this because I teach the one handed dead snatch first. Its easier and a lot safer for your clients. Once they are comfortable with the one handed dead snatch, you can move up to double and other advanced variations with a low risk of injury. I also feel double dead snatches are a lot safer then barbell snatches. The barbell variation puts you at a mechanical disadvantage and can be very awkward. The double kb variation feels a lot more natural. There is a reason why Crossfitters use the snatch. It builds muscle, power and helps burn fat.
The reason I feel the dead snatch is better for BJJ is because it is such and explosive, anaerobic movement. In a Brazilian Jiu Jitsu competition, there are intense bursts of explosive movements followed by lulls in activity. Also, like BJJ, the dead snatch involves multiple muscles at once. Any one who has ever trained Jiu Jitsu knows the feeling of your entire body being taxed after a training session.
I’ve been on my new KB Strength and Conditioning intensive 2-month program. I’ve lost 15 pounds and have gotten stronger in the process. This new program contains a whole snatch progression. Where I utilize different snatch variations in combination with specific kettlebell exercise to maximize fat loss and muscle building.
Check out my various different social media to watch my progress. Check out the enclosed video. It contains different snatch variations and me using them live with my students! Look out for the presale of my KB Strength and conditioning program coming soon!!!

Double Kettlebell Workout for BJJ!

Get 30% off anything in the store! Use code Kj30 at checkout!

double kb for bjj

Double Kettlebell workout for BJJ!

Double kettlebell training is the equivalent of doing barbell work. But, with kettlebells it allows for more natural movement and they offer a lot more variety than traditional barbell work. For instance this workout. I flow seamlessly from the ground to my feel with the exercises. Just cant be done with a barbell! Double kettlebells are great for building strength and power. In this circuit we work our pushing, pulling, squatting and core all with one simple circuit. Keep in mind that this is our pyramid finisher in this video. Before the workout in this video, we worked mobility, abs, body weight training and our kb interval training. We wrapped it up with this pyramid in this video! Remember 5 reps of each exercise, 10 and then back down to five. If your feeling your oats, go all the way up to 15 and back down. Just make sure you warm up first! If you follow the format in my downloads, you should be good to go! Enjoy!