Work of fighters with weights: a set of exercises for wrestlers and boxers

Hello, friends. Why do we need kettlebell exercises for fighters? What actions are most effective for an MMA fighter? What activities are best for a boxer? And are heavy shells necessarily required?

Fighters of different disciplines (boxing, wrestling, MMA, etc.) must improve physically. There are a lot of methods and tools for this. Working with a kettlebell is considered quite effective. The parameters of the projectile and training with it are selected based on the fighter’s goals.

Kettlebell: what is it for and effectiveness

Kettlebell exercises are designed to train the entire body, developing functional strength, agility and endurance. Kettlebell training simultaneously provides strength and cardio, so with the help of this equipment you can strengthen muscles, burn fat and improve body contour.

Kettlebell training develops strength, endurance, agility and balance while challenging both your muscles and aerobic endurance. The birth of kettlebell lifting dates back to 1885, while Russia is considered the country of origin of this sports equipment. For example, in Spanish the kettlebell is called “pesa rusa” (literally “Russian weight”). In English, a kettlebell is called a kettlebell because it is shaped like a teapot.

Now kettlebell lifting has become widespread all over the world, but it is especially popular in the USA. Kettlebells are used by American athletes in both team and Olympic sports. Kettlebell exercises are often found in CrossFit and other ultra-intensive group programs. For example, Chris Hemsworth used weights in preparation for filming the movie Thor.

Features of kettlebell training

Kettlebell training is equally suitable for both men and women. Exercises with weights are especially often used in such areas as:

• high intensity interval training
• cardio training
• crossfit
• Tabata workouts
• team sports

Do not confuse kettlebell training with classic strength training for muscle growth. During a kettlebell exercise, you'll be focusing on the movements, not the muscles. Kettlebell training develops your functional strength, that is, it is more aimed at teaching motor actions and developing physical qualities: strength, endurance, flexibility, speed and coordination abilities. This sports equipment is great not only for training in the gym, but also for training at home.

Kettlebell exercises are generally not intended for bodybuilding or anabolic training. Kettlebell lifting helps accelerate muscle growth and shift stagnation in strength training, but it has virtually no effect on muscle growth. Basic exercises with a kettlebell do not involve an isolating load; they are aimed at improving functional fitness and explosive strength. Therefore, training with a kettlebell is more suitable for those who want to lose weight, get rid of excess fat, accelerate muscle growth, and move the plateau in strength training.

What muscles work during kettlebell training?

During exercises with a kettlebell, large muscle groups are included in the work as much as possible: the back and legs. The muscles of the arms and shoulders, chest, buttocks, and abs also work. Kettlebell training is ideal for general fitness; basic kettlebell exercises help develop all major muscle groups at the same time. You can use a kettlebell for isolation exercises instead of dumbbells, but the true purpose of the kettlebell is still a full-body workout.

Anyone who has worked out with a kettlebell at least once could feel the peculiarity of the load during the exercises. The unusual shape of the kettlebell works the stabilizer muscles, working them through a wide range of motion. For example, exercises with dumbbells and barbells affect the stabilizing muscles to a much lesser extent. Weak stabilizer muscles cause poor posture, as well as discomfort and pain in the neck, back and lower back. This is due to the fact that the back muscles are not able to properly support the spine.

So, during training with kettlebells they work especially actively:

• leg muscles (quadriceps and adductors)
• muscles of the back of the body (back, lower back, buttocks, hamstrings)
• core muscles (abdominal muscles and stabilizer muscles)
• shoulder girdle muscles

In order for a kettlebell workout to be effective, it is very important to learn how to evenly distribute the load between the muscles of the back and legs. Many people make the mistake during kettlebell training by working intensively with their back and arms, without including their legs, the strongest muscle group, in the work. This will not only reduce the effectiveness of your workouts, but can also lead to a back injury. It is the muscles of the thighs and buttocks that should provide the impulse for swinging and pushing movements, and not the muscles of the arms.

Are kettlebells effective for weight loss and muscle growth?

In one of the American studies on kettlebell training, an experiment was conducted in which they revealed the high energy consumption of exercises with a kettlebell. It has been found that when performing exercises with a kettlebell, on average, you burn about 20 kcal per minute or 1200 kcal per hour of training! The researchers explained this fact by the fact that during kettlebell training, a large number of muscles are used, and also the high tempo at which kettlebell exercises are performed is maintained.

Therefore, training with kettlebells is very effective for losing weight and burning fat. If you want to reduce your fat percentage and strengthen your muscles, you can do kettlebell training 2-4 times a week for 20-45 minutes. Since kettlebell lifting already involves cardio and strength training, you don’t have to add other classes to your plan.

But for muscle growth, training with kettlebells is not the best option. Kettlebell exercises help develop functional fitness and explosive strength, but for muscle growth it is better to use dumbbells and barbells. However, kettlebell exercises can help you avoid strength training plateaus and speed up muscle growth, so you can incorporate kettlebell training into your routine every 7-10 days.

Benefits of training with kettlebells:

1. Kettlebell training combines cardio and strength training, which means you will train less, but more effectively.
2. The kettlebell allows you to work efficiently on all muscle groups without exception: shoulders, arms, chest, back, abs, buttocks, legs.
3. Exercises with kettlebells perfectly train the heart muscle and develop endurance.
4. This is a fairly durable and wear-resistant projectile that will serve you for a very long time, unlike expanders, for example.
5. Kettlebell training helps build a lean, muscular body with toned muscles and minimal body fat.
6. Exercises with kettlebells involve a large number of muscles throughout the body at the same time, which means you can get in shape as quickly as possible.
7. Kettlebell training helps strengthen the muscular corset, which stabilizes your spine.
8. Exercises with kettlebells are aimed at developing agility, speed, and coordination, which is why they are so popular in crossfit and team sports.
9. Kettlebell exercises strengthen tendons and ligaments, making joints stronger and less susceptible to injury.
10. The kettlebell helps improve mobility and range of motion without static positions or prolonged stretching.

All about functional training

Disadvantages of training with kettlebells:

1. The kettlebell is not the most effective tool for working on muscle growth.
2. High risk of injury, especially for those just starting to play sports.
3. Exercises with kettlebells put stress on your back, which can lead to spinal problems.
4. High-quality weights made of durable materials are quite expensive.

Kettlebell training is not recommended for those who have problems with the cardiovascular system, musculoskeletal system, injuries or recent surgeries. Before starting training with kettlebells, be sure to familiarize yourself with the correct technique for performing the exercises, and if necessary, consult a doctor.

Types of crossfit programs

5 basic whales for beginners: pull-ups, push-ups, squats, running, jumping.

5 laps at a slow pace.

WOD 2 Candy:

• 20 pull-ups
• 40 push-ups
• 60 squats

5 laps.

• 10 push-ups
• 10 jumps to a height of 50-60 cm.
• 10 lunges

5 laps.

Examples of other bodyweight WODs. The number of repetitions and the order of performing the exercises can be changed.

• Run 400 m – 50 squats. 3 laps
• 50 jumping jacks - 10 squats - 10 push-ups. 5 laps
• Run 200 m – 25 push-ups. 5 laps
• 100 sprint – 100 m jogging. 5-10 laps.

Read more: Yoga exercises for legs, buttocks and thighs at home to tighten and strengthen butt muscles

At home or indoors, running can be replaced by running in place with high knees.

After 1-2 months of classes, you can test and test yourself in the Murph complex.

• Jogging 1600 m
• 100 pull-ups
• 200 push-ups
• 300 squats
• Jogging 1600 m

Based on Murph, you can create your own mini-complexes, including running:

• Run 1 km – 100 squats – 50 push-ups
• 1 minute of running - 30 forward lunges. Cover 2 km
• Run 400 m – 50 squats – run 400 m. 3 laps

Any CrossFit gym has barbells, stands and other equipment. At home, you can squat with a backpack, with a child, with a rolled up carpet. Jump on the sofa or chair. Perform hyperextensions on a chair or fitball.

The complexes are divided by day of the week. 3 workouts per week. Before each WOD, thoroughly warm up and stretch for 10-15 minutes.

Monday

• Jumping onto a box 60 cm – 10 times
• Pull-ups – 10 reps or 10 standing barbell presses
• Push-ups – 10 times or 10 leg raises to the bar.

Maximum number of laps in 15 minutes.

• 500m run
• Deadlift with light weight – 10 reps or hyperextension
• Standing press with light weight – 10 times
• Rowing 500m. Rowing can be replaced by rowing with a close grip on an empty bar or a kettlebell from the floor to the chin. 1 lift = 10 m rowing.

Maximum number of laps in 15 minutes.

Friday

• Jumping rope – 30 times
• Squats with a light barbell - 10 times
• Leg raises to the bar - 10 times
• Hyperextension or bending over with light weight on the shoulders – 10 times

Maximum number of cycles in 15 minutes.

After 1-2 months of training, you can include kettlebell swings, 1-arm dumbbell snatches, squats with a light weight overhead, and perform WODs that include these exercises.

CrossFit programs are divided into several types:

• No time restrictions. The main task is to complete all the exercises; the athlete is not tied to a time frame and can rest as much as he wants between tasks.
• With time restrictions. The task is to meet the established time frame, but the difficulty is that the load increases with each lap.
• With decreasing time for each lap. The number of exercises is fixed, but with each circle it is necessary to complete the entire cycle in less time.

If you go to a specialized crossfit gym, then the trainer prepares the workouts for every day (wod), but if you decide to train at home, then many questions arise on how to create the right workout for yourself.

Ready-made kettlebell lesson plan

We offer you a ready-made workout plan with kettlebells: for the upper body, for the lower body, for the abs and for the whole body. If you want to work on muscle mass, then perform no more than 15 repetitions with the maximum possible weight. If you want to work on fat burning and definition, then perform exercises for 15-20 repetitions with a medium weight.

If you set aside one day for kettlebell training and plan to train the whole body, you can perform all the suggested exercises in one approach. If you train the upper and lower body separately, you can perform each exercise in several approaches or repeat the exercises sequentially in several circles.

Kettlebell exercises for the upper body:

• Overhead kettlebell rotation: 15-20 reps
• Kettlebell Press: 10-15 reps (each arm)
• Kettlebell Rows for Back: 10-15 reps (each arm)
• Casting: 10-15 reps (each hand)
• Kettlebell Pull to Chest: 15-20 reps
• Push-ups: 10-20 reps (can be done from the knees)
• Kettlebell pullover for triceps: 10-20 reps

Abdominal exercises with kettlebells:

• Mill: 10-15 reps
• Russian twist with kettlebell for abs: 10-15 reps (each side)
• Horizontal running: 20-25 reps (each side)
• Rotation of the kettlebell around the body: 10-15 repetitions (each direction)
• Abdominal sit-ups: 10-15 reps
• Side plank: 30 seconds (each side)

Kettlebell exercises for the lower body:

• Kettlebell Chest Squat: 10-20 reps
• Squat with legs raised: 15-20 reps
• Single leg deadlift: 10-20 reps
• Back lunges with weights thrown: 10-15 reps (each leg)
• Jump squats: 15-20 reps
• Combo squat: 10-15 reps

Full body kettlebell exercises:

• Kettlebell Squat: 10-15 reps (each arm)
• One-arm kettlebell push: 10-15 reps (each arm)
• Kettlebell deadlift: 10-20 reps
• Swing: 10-20 reps
• Lateral lunge with kettlebell press: 10-15 reps (each leg)
• Squats + bicep curls: 10-15 reps
• Turkish get up: 5-7 reps

Kettlebell Training Tips

1. Be sure to warm up before your workout and cool down after your kettlebell workout. When preparing to perform exercises with a kettlebell, the muscles and ligaments should be well warmed up.
2. Choose the weight of the kettlebell based on your strength capabilities: the last repetition in the approach should be performed with maximum effort. You can start training with a 4 kg (for girls) and 8 kg (for men) weights, gradually increasing the weight of the apparatus.
3. If you already have sufficient training experience, then the average recommended kettlebell weight for men: 16-24 kg, for women: 8-16 kg.
4. During exercises with a kettlebell, keep your back straight and do not slouch. During squats, move your pelvis back to protect your lower back from injury.
5. Try to keep your hands in a neutral position, without any bending. You can use special wrist braces to help you support your joints.
6. Perform each exercise slowly while maintaining complete control. Do not swing the weight and perform exercises quickly and at speed. Proper exercise form is the most important thing in kettlebell training.
7. If you are working on muscle growth, you should not do kettlebell exercises more than once a week. Kettlebell training allows you to develop endurance and explosive muscle strength, which will help move the plateau and provoke muscle growth. But for anabolic training it is better to use dumbbells and a barbell.
8. If you have two kettlebells available, you can perform exercises using both kettlebells at the same time. Please note that in this case the kettlebells must be the same size to avoid imbalance in muscle development. Examples of exercises:

The importance of kettlebell training

Thanks to this activity, many muscle groups develop. What matters here is the specificity of this projectile - the wandering center of gravity. Its position is influenced by the type of grip.

Also, due to such activities, there is a powerful development of hands and strength endurance.

For training, you need to choose the right equipment. It is not necessary to immediately work with a product weighing at least 16 kg. It is important to act gradually here. And after the exercises, do arm throws.

Often the initial work is built with 10 and 12 kg shells. Gradually the mass increases.

How to choose kettlebells

Whereas previously kettlebells were sold in weights of 4 kg, 16 kg, 24 kg and 32 kg, now you can find almost any kettlebell weight you want. The greater the weight of the weight, the higher its cost. Depending on the material used, weights are divided into plastic, neoprene, cast iron and steel.

Plastic weights

Ideal for training at home, they do not create much noise when colliding with a surface, and the furniture and floor will remain safe and sound. The downside of plastic weights is that their service life is shorter compared to, for example, cast iron or steel. Although if you buy plastic weights from trusted brands, they will last you a long time.

Cast iron weights

These weights are worth choosing for those who value reliable quality. Cast iron weights have high anti-corrosion properties, they are time-tested and will serve you for a long time. But if used carelessly, cast iron weights can scratch the floor or even cause injury to the user.

Steel weights

Weights made of chrome steel have a pleasant appearance and reliable construction. In addition, such weights are also available with a collapsible design, which is very convenient from the point of view of weight regulation. The price of steel weights is slightly higher.

Neoprene weights

The special feature of this type of weights is the soft neoprene coating. Such weights are not so often found on the market, but they are quite practical and safe. Especially suitable for beginners.

Plastic and neoprene weights are safer to use, they are better suited for home use and are cheaper. Cast iron and steel weights generally last longer and are more reliable over long periods of use.

If you are planning to purchase all-metal weights, it is better to get one that is covered with a rubber or vinyl coating to avoid scratching the floor and not creating too much noise. Weights are filled mainly with sand, cement and metal shavings.

Examples of programs for beginners

Beginners are not recommended to immediately begin complexes that include complex exercises with a barbell, kettlebells or rings.

There are complexes that consist only of exercises with your own weight. Squats, push-ups, pull-ups, sit-ups, burpees, jumping jacks, running. They mostly have female names. Here are some of them: Cindy, Angie, Mary, Barbara, Chelsea, Diana.

They should not be performed at full strength. The first time, you should get used to changing the load on different muscle groups, learn proper breathing, the ability to maintain a uniform pace, and endure pain from acidification in the muscles.

Reduce the complex execution time. For example, perform the Cindy complex not for 20 minutes, but for 10. As you train, add more time.

5 laps.

5 laps.

Correct technique for performing exercises is the key to success in any sport. The following points need to be considered in CrossFit:

• The new exercise is first performed slowly under the supervision of a trainer or in front of a mirror, only after the movement has been mastered is it included in the program.
• From simple to complex. Break the task into parts if it involves a set of exercises, such as burpees, and slowly work through each part.
• Posture. Your back should be straight while performing the exercises.
• Balance. It is important to learn to maintain a firm balance, especially important when performing exercises with weights (barbells, dumbbells).

The program usually includes 3-5 exercises for endurance, strength, and agility, but there are exceptions.

Below are the exercises that no CrossFit complex can do without.

• Squats – works the entire lower part of the body with emphasis on the buttocks;
• The plank is a good exercise for the spine and strengthening the arms;
• Push-ups - upper body workout: arms, shoulders, chest;
• Burpee is a small set of exercises aimed at burning fat, includes squats, push-ups and jumping ups;
• Running is an effective endurance exercise;
• Jumping rope – double jumps are used more often, they develop coordination and speed;
• Thrusters – work with a barbell, overhead throw;
• Overhead - squats, done while holding a barbell above your head;
• Setup – various abdominal exercises;
• Farmer's walk - walking with weights.

Read more: Exercises for the buttocks and ways to remove fat from them

In fact, there are much more exercises included in CrossFit programs, these are just the basic ones. You can do CrossFit at home on your own, but it is better to go to a specialized gym where there is competition, in which case the motivation for training will be much greater.

Every year, World CrossFit Games (Medial) are held, and since 2013, the Games have been held in Russia at the regional level.

1. The first stage is held online, athletes from all over the world complete the programs declared by the organizers and send videos. Based on these applications, 48 ​​participants are selected in each of 17 regions of the world.
2. The second stage is a live competition, where all participants perform 3-6 CrossFit programs and only three athletes from each region make it to the finals.
3. The third stage is the final, where there is only one winner, the best of the best.

Every year, CrossFit is gaining more and more popularity, hundreds of specialized gyms are opening all over the world, and new programs are constantly being developed. Thanks to the opportunity to develop in many physical directions, more and more people are choosing CrossFit.

We offer you a unique selection of exercises with kettlebells that will help you work all the muscles of your body, increase endurance, burn fat and improve body contour. After the exercises, a ready-made lesson plan is given that you can follow.

Excursion into history

The origin of the kettlebell as a sports equipment is lost in the mists of time. The first mentions of the prototypes of modern weights that have reached us date back to the times of antiquity. Then these sports equipment were made of stone, but already during the late Middle Ages and the Renaissance they began to be cast from metal. It was good to train with these shells in order to master the sword and spear perfectly. After all, the exercises developed all the necessary muscle groups. In Russia, the word “kettlebell” has been known since the 17th century, and on August 10, 1885, the first “Athletes Club” was founded. This day is still celebrated today as Kettlebell Lifting Day.

In our time, interest in these exercises has waxed and waned, but the advent of CrossFit gave this ancient form of training new life. Exercises with weights give excellent results. But only if the training is regular. A sense of balance and strength appears. Muscles develop.