Best Kettlebell Exercise for BJJ!

jiu jitsu magazine articletgu sale $17Get the Ultimate TGU on sale now for only $17! as seen in the latest issue of Jiu JItsu magazine! Click the above banner or this link!Ultimate Turkish Get Up Program download Or, get Save $$$$ and purchase the Kettle-Jitsu Revolution 8 week program and Ultimate TGU together for only $47!!! Click the below banner or this link to save! Kj revolution/Ultimate TGU combo!New web banner package dealTurkish Get Ups are one of the initial exercises that I knew had a direct connection to MMA and Bjj. The mechanics of the TGU are almost identical to a movement in BJJ called, Standing up in base or the Technical lift. The TGU is the best kettlebell exercise for BJJ for 3 reasons. 1. You work your pushing, pulling, squatting/lunging movements all in one exercise. 2. it has numerous applications in actual BJJ techniques. 3. It works motor skills we are not accustomed to doing in every day life. Therefor it enhances your coordination. Most traditional Bjj dojos practice this via body weight on a daily basis. Standing up in base has many applications in jiu jitsu. It has also evolved into a movement necessary for the “scrambling aspect” of Mixed Martial Arts. Scrambling is the art of regaining the standing position in an MMA fight. If you are not good at scrambling, then you will have a shot career in MMA. So, drilling the mechanics of Standing up in base is a must. In the enclosed video, I have several variations of the TGU and Brazilian get up and some applications with a partner. Implement these into your mma and kb training and you will experience tremendous gains! Be sure to check out Joey Alvarado’s article on the Turkish Get Up in the latest issue of Jiu Jitsu Magazine!

Deck Squat Tutorial

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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!


The Kettle-Jitsu Difference: Why this Kettlebell and Body weight Program Stands out

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the kettlejitsu difference
The Kettle-Jitsu Difference: Why this Kettlebell and Body weight program stands out.
The fitness industry is more popular than ever. Combat sports like MMA and Brazilian Jiu Jitsu are now household names. Because of this we are having a lot of people coming out with different fitness programs. All of them claiming to be effect for combat sports. So naturally people will ask why my system is any different than the others.
The number one reason I feel my Kettlejitsu Program stands out from other kettlebell and body weight programs is that it was developed by me teaching group and private classes, 6 days a week, for the last 7 years at my previous gym SoCal mma and for the last year at Legacy BJJ Burbank. Since I have taught Kettlejitsu so much, I have developed an efficient formula for creating effective kettlebell and body weight routines. When teaching on a regular everyday basis, you have to keep your clients attention. Retention of your students is key to running a gym. Since Kettlejitsu is constantly in evolution, I have developed tons of routines so that my clients never get bored. On my Kettlejitsu71 youtube channel, I have a ton of videos of my bootcamps with me teaching packed classes. On my dvds, I use actual students who take my classes on a daily. I do not hire professional fitness models in my videos. Since I teach daily, I get direct feedback from my students. I can have 15 to 20 people show up to my 5:30am bootcamp. This tells me that im doing something right. When I see a new fitness program come out claiming to do this and that, I google it and the instructor. If there is little info of them on the internet and only videos of them training themselves in their basement, then there isn’t much merit to their claim. Who is actually doing their workouts? In my videos I post on my facebook, web site and youtube, you can see exactly the people I train in my Kettlejitsu bootcamps.
Another reason why Kettlejitsu stands out, is that it contains actual sports specific MMA and BJJ movements. I have fused combat specific movements with traditional kettlebell and body weight exercises. I have seen people claiming to do the same thing, but they are just rehashing the same traditional kettlebell movements that have been around forever.
So Kettle-Jitsu stands out because: 1. Its routines were developed by teaching it extensively for close to a decade. 2. The variety keeps your student’s attention and helps with retention. 3. Because it contains combat specific movements, it engages the practitioner like no other program. 4. I have videos and dvds containing actual students (and combat athletes) who train in my programs to back my claims. 5. I am the only BJJ black belt/BJJ/MMA champion to develop a Kettlebell and body weigh system. Check out this link for my credentials About Joey Alvarado. 6. I actually do the workouts myself. I train with my students 4 days a week. These workouts that Ive developed are like second nature to me. So, I can train and teach simultaneously with my students.
Check out the enclosed video. In this clip, you can see 2 BJJ world champions on the mat. Alberto Crane and Jessica Oliveira. There are also Muay Thai fighter and regular every day people in the video. Remember, you don’t have to be a combat athlete to train like one!

Basic Flying Arm Bar Variation

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BASIC FLYING ARM BAR TUTORIAL
ONNE QUESTION I GET FREQUENTLY BY BEGINNING BJJ STUDENTS IS HOW TO DO A FLYING ARM BAR. SO IF THEY ASK, I LIKE TO SHOW THIS BASIC VARIATION FIRST. ONE OF THE MAIN CONCERNS PEOPLE SHOULD BE AWARE OF IS SAFETY. IF YOU TEACH AN ADVANCE RISKIER MOVE TO A STUDENT WHO MAY NOT BE READY, IT COULD RESULT IN INJURY. THE FLYING ARM BAR IS ONE OF THOSE TECHNIQUES.
IF YOUR STUDENT DOES NOT KNOW HOW TO DO A BASIC ARM BAR FROM THE GUARD. THEN THEY ARENT READY FOR THE FLYING VARIATION. aLSO, MAKE SURE YOU ARE ON A MATTED SURFACE BEFORE ATTEMTING THIS ARM BAR. I HAVE TO CREDIT MY MASTER ROGER MACHADO FOR TEACHING ME THIS ONE WHEN I WAS A BLUE BELT. TIPS: MAKE SURE YOUR LEFT HAND IS GRIPPING YOUR PARTNER RIGHT BEHIND THEIR ELBOW. THE OTHER HAND SHOULD BE ON HIS LEFT LAPEL. RIGH FOOT SHOULD BE ON THEIR HIP. THIS FORCES THEM TO BEND OVER AS YOU SIT DOWN TO SPIN INTO THE ARM BAR.

Check out Legacy BJJ student Fernando Adriano lll hitting this move live at the Irvine open this past weeken!  Instagram arm bar

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Forward and Backward Tumbling for BJJ

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Forward and backward rolling for bjj

 

Mastering certain BJJ specific movements are as important as mastering fundamental BJJ techniques in my opinion.  Forward and backward rolling are 2 of these movements. Mastery of these rolls are crucial because they are needed in a ton of Jiu JItsu techniques. Becoming more proficient in tumbling can increase athleticism, agility, coordination and mat awareness. This video shows a deeper look at forward and backward tumbling and their application in BJJ techniques.

 

 

 

Animal Style Workout Variations for BJJ

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Animal style movement training seems to be pretty popular nowadays. Its hardly anything new. Animal style training can date back to the monks of the Shaolin temple. They used many different animal movements in their Kung fu.  I first was introduced to animal style workouts back in about 1994 when I Trained at Romero Calvacanti’s(jacare) Master BJJ gym in Atlanta.  Animal movements are one of the standard warm ups used in a lot of Brazilian Jiu Jitsu gyms world wide.  Now animal movements have caught on to the mainstream. Since functional training is so popular now, animal style workouts fit right in. They are full body movements that can be performed almost anywhere.  In this video I am doing some variations that I have developed my self. The movements in the video will help with your conditioning, agility, mobility and coordination.  Stay tuned for my upcoming Body Weight 4 BJJ programs! It will contain and encyclopedia of BJJ/MMA specific movements and workouts!. Enjoy! 

To Purchase Joey’s Kettle-Jitsu Revolution 8 week Kettlebell and body weight workout dvd, click here!! http://kjrevolution.com/?page_id=19

Kettlebell S Get Up for BJJ/MMA

The Kettlebell S Get Up

I think anybody who trains with kettlebells knows what a Turkish get up is. It is an amazing full body exercise. I love it and have a very particular way of teaching it. But, at my gym, I teach large groups at once. Most of the time they are vary in fitness levels. Since the TGU contains so many movements, plus the fact that involves holding the bell in an overhead lock out position, it is not always ideal to teach in that type of environment. This is what inspired me to develop the S Get Up.  I wanted to do a get up, that was challenging enough for advanced people, yet easy enough for a novice to learn and enjoy.

Like the Turkish Get up, the S Get up is a compound movement. It contains several movements rolled into one.  Like a lot of my movements, its based off of a Brazilian Jiu Jitsu position. In the SGU your legs are in an S shape that is used in many BJJ techniques.  Ive eliminated the overhead position in this get up to make it safer and easier to learn. Plus, even though it is challenging, I feel that holding a bell in the overhead position has little practicality in BJJ or life in general.

When I teach any routine in my classes, I like to break down each movement and drill each one for 30 second intervals. That way, my students get the feel for it. The same goes for the SGU.  First, I break down each step using body weigh only. Then I put it together in a flow. After drilling the body weight version for several rounds, we apply the kettlebell to it. Start by drilling the lying S press for 30 seconds on each side. Next, drill the S squats for 30 seconds on each side. Same thing with rows and cleans. You can repeat these exercises as much as you like. Then, I put it all together into a 3 minute round. 2 minutes of alternating SGU, 20 seconds of rows and Burpees for the last 30 seconds.

Please remember that you must always warm up thoroughly before rigorous training. My workouts always consist of joint mobility, core warm ups and body weight warm ups before even touching a kettlebell. For an easy to follow kettlebell warm ups and workouts, check out my Kettle-Jitsu 8 week kettlebell and bodyweight workout program! Have fun with the SGU! Oss!

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7 BJJ/MMA Specific Kettlebell Exercises For core/hip strength

 

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7 BJJ/MMA Specific Kettlebell Exercises for core/hip strength

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 10 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 first degree World Champion Brazilian Jiu Jitsu Black belt and over the last 2 years I’ve 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. Here are my top 7 exercises for hip power:

  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.
  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.
  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.
  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.
  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.
  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!
  7. Bridge and sprawl:  In this one, im combining 2 of 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!

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Sensei Joey Receives Black Belt from BJJ Legend!

Breaking News! Sensei Joey Receives BJJ Black Belt!

A milestone was reached yesterday in the career of SoCal mma and Kettlejitsu founder Joey Alvarado! Professor Joey was promoted to Black belt by BJJ legend Roger Machado! Here is a personal note from Sensei Joey himself!

“I started training in BJJ back in 94. I was living in South Carolina and I would drive up to Virginia to get privates with Frank Cucci who was a blue belt under Pedro Sauer at the time. I was in awe of him. A year or so later, Romero Jacare Cavalcanti opened Master Bjj in Atlanta. I had the pleasure of doing some training with him as well. Amazing! I moved to L.A. and was poor. So I just trained to box under the tutelage of my father. I started with Rigan Machado and Roger Machado a couple of years later. Then I caught the mma bug and embarked on a 7 year career. I had to stop training with gi, so I wasnt eligible for promotion. throughout those years, i had many people tell me that I should be a black belt and ask me when I was going to get it. I always said, i dont know and I dont care. When my master gives it to me, then it is so. I could have easily switched gyms to get promoted but I refrained because im just loyal like that. I stuck it out and endured what I had to. 16 tournaments as a brown belt, including10 gold medals, 3 silver, 2 bronze medals later it happened. I would like to thank everyone who helped me through this 20 year journery. To my grandmaster Shelton R. Moreland you instilled something in me that I carry to this day. Training with you gave me the discipline to train in other arts and sports. Gamsamnida! I love you. To my team SoCal Mma I could not have done it with out you. To my special friends who have been my training partners for over ten years Albert Rios and Giovanni Vasquez, thank you and i love you both! Rigan Machado Thank you for the inspiration. To my master Roger, obrigando and im honored to represent you! Special shout out to my good friend Alberto Crane and his team for opening his gym for me to train. You guys are a big part of this and im very appreciative of you pushing me and the techniques I have learned from you! Oss! thank you Michael Perez and Rocky Morales two of SoCals finest for showing up to my special day. ! Oss!”1015963_10204243232618886_4217420290211919861_o