Gi training involves a lot of grabbing collars, lapels, and sleeves, so it’s a crazy forearm workout. My hands and forearms were constantly sore to the point where I would have to submerge my hands in ice water.

The Kettlebell Solution for Jiu-Jitsu

Enter the kettlebell, I was introduced to kettlebells, and I developed my Kettle-Jitsu training system. This reinvigorated my love for training (at least the conditioning aspects of it). Along with the gi, it is the best tool for increasing grip strength and conditioning. Below is sample template on how I incorporate the kettlebell into my class’s training week, using the kettle-jitsu technique.

Step 1: Warm Up for Kettlebell Training

My classes always start with a 10 to 15-minute joint mobility/light bodyweight warm up. The goal of this portion of the workout is to increase your core temperature by performing basic movement skills and calisthenics. Once you’ve broken a sweat and your muscles are warm, I suggest performing ground-based mobility drills. This will ensure no injury will occur during your kettlebell workout.

Step 2: Movement Practice for Kettlebell Workouts

Once you are nice and loose, it’s time to mimic the actions in the ring with 3 to 5, 1-minute rounds of Shadow-Jitsu (the bodyweight training variation of Kettle-Jitsu) combinations. Some combinations you could use for your Shadow-Jitsu workouts can be seen here:

Step 3. Kettlebell Workout Schedule for Jiu-Jitsu

We then do a light kettlebell warm up, followed by 3 to 5, 2-minute rounds of kettlebell circuits. Below is an example of how you could organize your training week:

Monday: dynamic warm-up/mobility; Shadow-Jitsu; double kettlebell training
Wednesday: dynamic warm-up/mobility; Shadow-Jitsu; a heavy single kettlebell routine
Friday: dynamic warm-up/mobility; Shadow-Jitsu; light kettlebell routine

If I’m feeling my oats, I will squeeze in another day of kettlebell and bodyweight. This is the general format I have been using at my gym for some time now, and everyone loves it! Both my women’s and men’s classes have been packed!

Step 4. Get Started Adding Kettlebell Workouts into Your Jiu-Jitsu Schedule

3-4 days of kettlebell training should not interfere with recovery for your grappling or fight training. If you want to improve your grip strength and take your MMA or BJJ game to the next level, it is essential you incorporate the kettlebell into your training week. Incorporating the kettlebell into your training will greatly benefit you, unfortunately not so much for your opponent! Give these two workouts a shot next time you have a chance:

Kettle-Jitsu Kettlebell Workout

Double Kettlebell Workout with Kettle-Jitsu

The post 4 Steps to Add Kettlebell Workouts for Jiu-Jitsu into Your Schedule appeared first on Onnit Academy.

After 30 years of consistent martial arts training and competing, I guess my body was asking for it.

I’ve always been flexible and never had problems with any of my joints, so I suppose I took my flexibility and mobility for granted.

In Tae Kwon Do and Kuk Sool, two martial arts that I trained extensively in, we did joint mobility.

But since I was young, I thought we were just going through the motions; I never realized how important joint mobility was.

Joint Mobility Worked for Dad

When I first moved to Los Angeles 15 years ago, I was living with my father. My father is a retired professional boxer with over 30 fights under his belt. As most of you know, road work (running) is an integral part of a fighters regimen.

So even in his mid 50’s, running was somewhat of a habit with my father. He would wake up at 5 AM every morning to do his 3-mile run. One day he asked me why his knees were hurting. I asked him if he warmed up.

He said no, so I told him the importance of warming up and gave him a few knee mobility exercises to do. He was amazed at how much it helped him. To this day he still runs and does his warm up/joint mobility.

Thirteen years after the previous story, I found myself in the same situation. I neglected joint mobility and stretching. My left elbow was always throbbing. It particularly hurt when I would do my one of my favorite kettlebell exercises, the high pull.

Needless to say, it was frustrating.

Then I had the pleasure of being invited to my friend John Wolf’s first Evolution Kettlebell Groundwork (EKG) workshop. In this workshop, he covered mobility exercises. That’s when I realized how important it was all over again.

I started working the exercises I learned from John and incorporated them into my warm ups. Low and behold, my elbow pain went away!

The Importance of Knee Mobility Exercises

When performing joint mobility exercises, our body produces a lubricant called synovial fluid. This fluid helps lubricate our joints and can even help regenerate certain parts of the body.

If done on a regular basis, it will help you move freely and pain-free. I do an extensive joint mobility warm up in all of my classes, and my students love it!

The beautiful thing about it is that you do not need a gym to do joint mobility, it can be done anywhere.

Top 5 Knee Mobility Exercises

Our knees are probably one of the most problematic parts of our bodies. Knee issues are one of the most common problems I encounter with my clients.

So, here are my top five joint mobility exercises that I use with my clients. Try them out for yourself, and you will reap the benefits!

Knee Mobility Exercise #1. The Ski Move

I named this exercise the “ski move,” because it resembles the movement used when people ski. It involves a side to side movement that is low impact and gets the knees moving.

Knee Mobility Exercise #2. Tootsie Roll

This movement resembles a dance from the 90’s and involves circling your knees inward. Naming exercises is important so your clients can remember them. I tend to add a bit of humor when I name exercises.

Knee Mobility Exercise #3. Butterfly

Similar to the Tootsie Roll, but involves and outward rotation of the knees. I recommend doing each one for 30 seconds.

Knee Mobility Exercise #4. Egg Beaters

This is an exercise swimmers use to tread water. But, in Brazilian Jiu Jitsu, we perform the same movement while lying on our backs. It involves making circular motions while lying on your back with your feet raised.

Knee Mobility Exercise #5. Rocking Chair

I remember when I first did this exercise. It hurt my knees. This told me I needed to work on my knee mobility. Since it hurt, my coach showed me an alternative way.

If you try this exercise and you feel pain in your knee, place your hand on the floor of the same side you roll up on. This will take pressure off. After a while, you should be able to perform the rocking chair with ease and with no hands.

To see these exercises in action, check out my video that goes along with this article. In the meantime, do not neglect your joint mobility! Practicing joint mobility on a regular basis can ensure healthy, pain-free movement!

The post Joint Mobility Training: Top 5 Knee Mobility Exercises appeared first on Onnit Academy.