Three Kettlebell Strength Training Exercises for a Mixed Martial Artist (Yahoo! Contributor Network)

An athlete that is involved in mixed martial arts should be performing kettlebell exercises, which can help him or her increase overall muscle strength. Kettlebell exercises for mixed martial arts can also reduce the risk of injury to an athlete, since it can help him or her improve flexibility. Strength training with a kettlebell can help a mixed martial arts athlete with his or her striking abilities, grappling abilities, and can improve his or her kicks.

Here are three of the best exercises that an athlete can do with the kettlebell, which can help him or her during mixed martial arts.

Kettlebell Deadlift

The kettlebell deadlift is a wonderful exercise for an athlete involved in mixed martial arts, since it can help him or her improve overall muscle strength. Deadlifts can increase strength in the back, hips, legs, thighs, and shoulders, which are all vital areas for an athlete in mixed martial arts. For this exercise, you want to begin by standing over the top of the kettlebell, line up your toes with the handle of the kettlebell, and then bend your knees at a 90 degree angle. You should keep your back straight as you bend forward, grab the kettlebell with your hands, and gradually begin to stand straight back up. You want to bend over so that you can then place the kettlebell back on the floor, and repeat the process 10 times. As you perform this exercise, you should also take a 10 second break in between repetitions, which can help prevent injuries.

The Kettlebell Single Arm Floor Press

The single arm floor press can help an athlete increase his or her arm strength, as well as increase his or her core muscle strength. For an athlete involved in mixed martial arts, core strength and arm strength are important, since this is what improves striking ability. For this exercise, you want to begin by lying on the floor, and bend your legs while you keep your feet flat. Take a kettlebell and place it over the top of your chest about 12 inches away. Slowly bend your right arm and lower the kettlebell, keep going until your elbow begins touching the floor, and then bring the kettlebell back up to starting position. You want to repeat this exercise 10 times, making sure to go down to the ground and back up, which is equal to one repetition. You should also repeat this exercise 10 times with the left arm, which can help both sides of the body increase potential striking ability.

The Kettlebell Squat-Pull

The kettlebell squat-pull exercise can help an athlete develop better arm control, which can help him or her control his or her striking. For this exercise, you want to begin exactly like the deadlift, and as you lift up the kettlebell, move it toward your chest and waist. You want the kettlebell in the middle of your chest, and your elbows should be a little higher than your hands. You should bring the kettlebell back down to the ground by straightening out your arms, and then begin bending your knees and hips. You want to also do this exercise 10 times, making sure to move both directions before moving onto the next repetition.

Jeanne Rose worked as a dietary clerk in a hospital for three years, went to vocational school for Allied Health, and obtained certification in nurse assisting.

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