Combat 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
learn 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!