¬The Kettlebell Figure 8 for MMA Striking
Close to 10 years ago when I started developing my Kettlejitsu system, I discovered you can mimic fighting movements with a Kettlebell. The rocking chair and snake move are the first exercises that I experimented with. I was astonished at how well they worked together! I became obsessed! So, I wondered, could I utilize striking movements with the kettlebell? The answer is yes! I saw someone do a figure 8 to a hold back then and I though, that looks similar to an uppercut! That’s when I started working on the fighter’s figure 8 and the KB uppercut. It later led to me developing swings and other striking movements from a fighting (staggered) stance.
But first things first. I believe it is easiest to start working on these movements with the basic figure 8 first. Why? Because it is from the same stance most KB exercises utilize. So, you will have a basic, shoulder width stance. I have seen many figure 8 variations. I use a hinging movement with this exercise. I have seen variations where people stay hunched over and just use arm momentum to feed the bell in a figure 8 fashion. I tried this method and really got nothing from it. By utilizing the hinge in the basic figure 8, and since the bell is being fed in between the legs and on the outside of the body, it hits your core in an entirely different manner than a swing.
Couple of tips! I grab the bell by the corner and feed it to my other hand so it can gram the opposite corner of the bell. If you grab the handle by center of the bell, when you feed the bell through your legs, you may accidentally grab your own hand and drop the bell. Also, I suggest using a light bell to practice.
Once you get the hang of the basic figure 8, you can progress to a figure 8 to a hold, bottoms up uppercuts, ballistic uppercuts and the fighters figure 8. Some of these can be found on my Kettle-Jitsu Revolution download.
I definitely recommend adding the Kettlebell figure 8 and its variations to your workouts. They are super fun and add a ton of variety to your training! You do not have to be a combat athlete to enjoy and benefit from them!!