Free Kettle-Jitsu Happy Hour workout!

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Free Kettlejitsu Happy Hour Kettlebell and Body Weight Workout!

The Happy hour circuit has been in the Kettle-Jitsu curriculum for years now!  Its a full body workout! Can you say intense?? Download your free Mp4 and PDF here! Happy Hour workout PDF


Thai Knee Kettlebell flow

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The Thai Knee Kettlebell Flow

This is a really basic kettlebell flow with a twist. To be able to perform this flow, you must first know how to do a T-Rex squat, 2 hand overhead press and 2 handed swings. If you are proficient at the 2 handed swings, you can add the Thai knees to it. Adding the knee really challenges your balances and hits your core more so than regular swings. I suggest trying this combo with a lighter weight first. Also, please make sure you are thoroughly warm before trying any kettlebell exercise. If you are not sure on how to warm up properly, purchase the Kettle-Jitsu revolution 8 week kettlebell and body weight course to get you on the right track. Enjoy!

Deck Squat Tutorial

The Deck Squat
I recently had a buddy of mine from Sweden ask me about the deck squat. He wanted to know how to go about teaching it and what not. It’s a great question because teaching a deck squat can be a bit tricky. You have to remember that people who come to you for training will vary in athleticism and fitness. So as simple as a deck squat may seem, not everyone can perform it equally. But, if you follow the tips I cover in this article, you will have your students reaping the benefits of this awesome exercise in no time!
In the enclosed video I cover various different variations of the deck squat. Not to be confused with “Death squat.” I had a student that confused the name until I corrected her. Lol Anyways, first and foremost, please warm up your clients thoroughly! The deck squat involves rolling off of our back all the way up into a full squat position. You work a lot more muscles in this variation than a traditional squat. Next make sure you have a comfortable surface to work on. At Legacy BJJ Burbank, we typically work on tatami mats. But, not all people have access to tatami. So in this video, you can see in our Kettlebell and conditioning room, we have these individual mats made by perform better. They add a sufficient amount of padding to perform this exercise.
Next lets get into the execution of this exercise. Start on you matted surface from the sitting position. Rock backwards to create momentum. Make sure you come up with both feet planted evenly on the ground. Then, use that momentum to squat up into the standing position. In my experience, this can often be difficult for people to do. People vary in fitness levels, flexibility and may have injuries and what not. So, if they cannot do the standard version, I tell them that it is ok to use their hands. You can use one hand at a time or 2 hands at a time. Ive had students use the hand assisted versions until they worked up to the regular version.
Last but not least is the rocking chair variation. Now if the aforementioned variation does not work for your clients, the rocking chair variation does the trick. This method involves tucking one leg in and rolling up on the side of your shin. Again, you can use a one handed assisted variation if need be. I want to thank Bjorn from Sweden for this question. Please feel free to ask me any questions kettlebell, body weight, BJJ or MMA related. I will try my best to answer it!

The first Kettle-Jitsu Coach certification of 2016 is set for April! Get certified and learn to teach exercises like the deck squat! Learn more here! Kettle-JItsu Coach Certification 2016

7 MMA Specific Kettlebell Exercises for Hand Speed and Punching Power

Free download banner for webSubscribe and get your free ebook and free kettlebell flow workout! Also, get exclusive discounts on all workout programs! click here!  Free ebook and Kettlebell flow workout!jiu jitsu magazine article   kb punch7 MMA Specific Kettlebell Exercises for Punching Power and Hand Speed
Close to 7 years ago, I released my firs DVD Combat Kettlebell Systems. On this DVD I introduced combat specific kettlebell exercises to improve striking and ground work. Kettlejitsu is in a constant state of evolution. So, since then, I have developed more exercises. In this article I will briefly cover exercises to improve punching power and hand speed.
First and foremost, let’s talk about safety. If you do not a solid foundation in kettlebell training, you should not attempt to try these exercises. Second of all, you should warm up thoroughly. Third, start off with a light weight. I will cover all of these exercises in a future digital download. So keep an eye out!
Exercise 1. The pull and punch: This exercise has a bit of sleight of hand. It involves pulling with one hand and a punch press with the other. This movement addresses the pivot. Pivoting into your punches is essential for strikers.
Exercise 2. Combat Thrusters: This exercise is performed from a fighting stance. Some people refer to it as a stagger stance. Again, there is a pivot at the top of the punch press. You will definitely feel these in your core! Remember, power comes from your core.
Exercise 3. The Fighters Figure 8: Before you try this, you must master a regular figure 8 and a figure 8 to a hold. This one involves a hooking type motion with a pivot at the end.
Exercise 4. Bottoms up uppercuts: I have to give a shout out to my boy Rollie Robles of Fatx101.com He attended my very first certification years ago. We were working figure 8s and someone asked my about how to throw an upper cut with a kb. At that time, I was doing the ballistic version only. Then I saw Rollie doing the bottoms up version. I liked it. So I kept it!
Exercise 5. Ballistic uppercuts: This one involves a bit of hand 2 hand. Definitely not for beginners. This one will develop your focus and hand eye coordination as well.
Exercise 6. Combat cleans: If you do not know how to do a regular clean, then please do not attempt this. This involves the pulling and punching aspect of punching.
Exercise 7. Combat High Pulls: This exercise in my opinion is most specific to throwing straight punches. Even more so than the previous exercise. Use a light bell at first. Doing high pulls from a fighting stance can be a bit tricky. Plus, keeping the bell suspended in mid air can be challenging for your forearms.
I really feel that with kettlebells, you can get more specific to ground fighting and striking than any other training device. There is not a more versatile implement on the planet! Keep an open mind and evolve! To develop your foundation so that you will be able to execute these movements, check out my Kettle-Jitsu Revolution 8 week kettlebell and body weight download!


Combat Thruster Kettlebell Circuit

tgu banner combat thruster pic for article new years adCombat Thruster Kettlebell Circuit This is our Kettlejitsu, “workout of the week” at Legacy BJJ Burbank. All of the exercises in this workout are performed in a fighting or “stagger” stance.  This adds and entirely different aspect to the workout. Since we are working from a fighting stance, all of your muscles are working from a different angle. Pivot and torque are also addressed in these exercises. Combat thrusters, and combat high pulls add a pivoting aspect to the exercises.  These two exercises are very specific to striking since it is imperative to pivot into your punches for maximum power. Check out the enclosed video to see the Combat Thruster Circuit in action

Free Kettlebell and Body weight training Ebook!

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Subscribe to the Kettlejitsu Newsletter and receive a free Kettle-Jitsu Coach Certification manual Ebook! This is the same kettlebell and body weight training manual used in all of Professor Joey Alvarado’s Certifications world wide! Subscribe now! Important! Please check your email for confirmation of your subscription and you will get a link to download the ebook in your box! Thank you!




Can you build muscle with Kettlebells?

 kb strength banner for web and facebook pre salelearn the 15 secrets to rapid fat loss and muscle gains w Joey’s new KB strength and conditioning 2 month intensive program!  Click here for the pre sale ! Only $12.99! Kb strength presale                                                       Can you build muscle with Kettlebells?

Recently I watched a video post of a gentleman addressing the question, “Can you build muscle with kettlebells?” I don’t remember what his name was. But I believe he was a crossfit guy and he was in great shape.  His answer to the question was no. You cannot build muscle with kettlebells.  He demonstrated a few kettlebell movements. I believe he did some swings and snatches.  His form was good.  So I can see someone properly trained him. But his answer was based on those 2 movements.  Unfortunately, those are the only movement’s people associate with kettlebells.  Swings, snatches, cleans and the occasional Turkish get up are the most prominent movements taught in the kettlebell industry.  So I can’t blame him for coming up with his conclusion.  People just have not put in the work to explore the true potential of what kettlebells are capable of.

I disagree with his conclusion 100%.  All of my strength and conditioning comes from kettlebell and bodyweight only.  I don’t use machines, chin up bars, barbells or dumbbells.  If you know how to use a kettlebell properly, they can take place of all of the aforementioned exercise devices.  But if all you do are swings and snatches, you will not get those results.  I will dive further into this subject in the future.  I just want to give a brief example of how I structure routines in my Kettle-Jitsu system.  In the enclosed video, we work our chest, shoulders and triceps with crossover pushups. If anyone has ever used this exercise, you will know it awesome for building power and definition in your pecs.  We do 2 hand cleans that work your legs, glutes, biceps and shoulders.  Rows work your back, lats, core and arms.  In this video we are using what I call Thai knee swings. In this variation, as we swing upward, we drive one knee up. This is a fantastic overall body exercise that emphasizes core.  Thai knee combos are done prior to the kb workout. This dynamic bodyweight combo works almost every muscle in your body.

So keep in mind, you can build muscle and burn fat simultaneously with kettlebells.  It’s all about how you put it together. If all you are doing are the standard swings and snatches over and over. It will be difficult to get significant results.  To learn how to build muscle and burn fat w kettlebells take advantage of the new KB strength and conditioning presale!