As a martial artist, it is vital that you stay in peak physical shape in order to compete. Practically all sports require a strong core strength, but the martial arts entail rapid, strong movements such as kicks, throws, punches, chokes, etc. Therefore, those practicing specific martial arts (karate, judo, Brazilian jiu-jitsu, etc), or those who have chosen to delve into the popular mixed martial arts, need to utilize special exercises that are geared to this unique niche.

This is where utilizing kettlebells comes into play. Kettlebells are the perfect weight training tool for martial artists because they’re easy to grip which makes them ideal for core strength training as well as increasing movement intensity. Since kettlebells come in various weights, it’s also a breeze to adjust your workout load as needed.

Check out the following four advanced kettlebell exercises which are great for those practicing martial arts. Begin with 3 sets of 10 for each exercise and adjust accordingly.

Kettlebell Workout #1 – Single Leg Squats

Single leg squats (or pistons) are great for increasing leg strength, a must in martial arts competitions. Not only are the legs used extensively in offensive and defensive moves, but they are also more prone to injury due to their exposure to blows and twists and, therefore, need to be strengthened. 

Execution: From a standing position, hold a kettlebell to your chest, keep your back straight and keep your arms tucked into your body. Shift your weight to one leg and squat down as far as you can. The free leg should extend out in front of you while you squat to help maintain balance. Raise yourself back to a standing position and repeat.

Kettlebell Workout #2 - Kettlebell Swings

A couple variations of kettlebell swing exercises can be performed to target different goals. Using lighter weights with more repetitions will help you to eliminate fat as well as tone the muscles. If you use heavier kettlebell weights and lower reps then you will increase muscle growth and power. Kettlebell swings will develop and strengthen the back, hip and core muscles.

Execution: Stand up straight with your feet spread apart about shoulder width. Slightly bend your knees and hold a kettlebell with both hands in front of you. Bend over and swing the kettlebell with a controlled motion through your legs. 

As you bend over for this movement, it is important to push your hips back while keeping your back as straight as you do. Then, when you swing the kettlebell back up, drive your hips forward to give you momentum. The kettlebell should be lifted to about shoulder level and then repeat the swing. Focus on using your muscles to control the weight and don’t just let gravity swing it. Also, do not arch your back during this exercise as it can cause injury.

Kettlebell Workout #3 - Figure Eights

You will be making a figure 8 movement with this kettlebell exercise and, thus, the name. Figure eights are really good for strengthening abs and the core.

Execution: Stand with your legs spread somewhat farther than shoulder width. Hold a kettlebell with one hand and swing it down and through your legs. Keep your back straight and rotate your hips as you make the movements. Transfer the kettlebell to the other hand at the backside of your legs and swing it around to the front of you and back through your legs again, transferring it to the other hand behind you and repeat. 

Kettlebell Workout #4 – Renegade Pushup Rows

Renegade pushup rows are another good core strengthening exercise which also increases both strength and speed of response in the muscles of the chest, back, shoulders and arms.

Execution: Place two kettlebells on the floor about shoulder width apart. Get down into the pushup position, each hand holding a handle of a kettlebell. Complete one pushup and when you return to an upright stance, with a rowing motion use one hand to pull the kettlebell up to your chest and back to position. Continue with another pushup and then a row with the other arm to complete one set.

\