Warming up before any workout is important in order to get the most out of your strength building. We are glad to have Mike Salemi backi (@kettlebelllifestyle) to bring you the his Warm Up Kettlebell Flow for grappling and MMA. Mike has an extensive background in all types of lifting and collaborated with top combat sports competitors to create these workouts. His interview with Ryan and Grappling Central will air for the first time on August 18, 2017. We highly recommend you listen to the full interview as well as watch the demonstrations below. Mike can be reached for questions through the information below.
WARM UP KETTLEBELL FLOW
This full body series prepares the shoulders, spine, hips, knees and ankles for any grappling training that follows. Perform one repetition in each movement, with the goal of achieving smooth, controlled transitions from the first to the last exercise.
Start very light and hold the kettlebell by the horns in the bottoms up position. Start the movement with your shoulders set down, away from your ears. When moving in the left direction, begin by aiming your left bicep towards your left ear; once the kettlebell is behind the head, both elbows should be pointed upward. Be sure to guide the kettlebell closely around the head at all times.
Ensuring your elbows are directed down, depress your shoulders away from your ears. Now, simultaneously breaking at the hips and knees, squat back while maintaining an upright torso. Push the earth away from you as you stand tall.
SIDE LUNGE AND COSSOCK SQUAT
Initiate the side lunge by taking a large step out to your side. Sit your hips back while allowing the torso to angle forward slightly.
Begin the cossock squat be stepping out, however this time rather than keeping both feet firmly planted and pointing forward, allow foot of the straightened leg to direct upward towards the ceiling. The torso should remain more upright compared to the side lunge.
Controlling your transition to the ground, begin the Windshield Wiper with both knees bent, feet planted, and torso upright. Bring the kettlebell out in front of your body as far as is comfortable while maintaining good posture. As you dig in with your heels and drop both knees to one side, pull the kettlebell into your hip. Reset the movement and perform on the opposite side.
COMBAT POSITION TO STANDING
With one knee up, and the other laying tucked on the floor, bring the kettlebell out in front of your body as far as is comfortable while maintaining good posture. Now, shift your body forward and push off the bottom leg. Sit up tall as you pull the kettlebell into your hip. Transition back on the ground under control, and perform on the opposite site.
Finish the movement by lunging up to the standing position. Perform 2-3 sets of 3-5 continuous flows with 1 minute rest in between.
If you want to build more strength and power, use a heavier kettlebell that you can perform lower reps with. If you want to build endurance, use a slightly lighter kettlebell for each movement that you can do on the higher end repetition range, 10-12+, or opt for inserting the movement into a longer flow.Here is a helpful article you can read about the number of repetitions you should do of any movement depending on your goals.
In this post, Mike Salemi uses Kettlebell Kings Powder Coat Kettlebells
ABOUT MIKE SALEMI
Kettlebell Master of Sport and 2017 WAKSC World Champion. Mike Salemi's road in strength and conditioning started at the age of 15 while competing in Powerlifting. Today, as a Sports Performance Specialist, Mike’s focus is primarily geared towards Kettlebell, Golf, and Combat athletes alike. By collaborating with industry leaders who share a similar vision of building more balanced athletes, Mike offers workshops on topics ranging from integrative kettlebell training, athlete nutrition, and shoulder & spine health.
Click here to read more about Mike, and to inquire about hosting a workshop in your area.
For information on hosting a kettlebell workshop specific to grappling and MMA, please contact Mike at: Mike@kettlebelllifestyle.com