Kettlebell exercises are an excellent addition to whatever else you’re doing for building a “bullet proof” body and if your a mixed martial arts proponent, the type of conditioning needed to dominate opponents in the ring. I’d recommend starting with the following 10 kettlebell movements. Each set is done for 2 minutes time, counting down from 5 to 1 using alternate arms or legs or as with the Squat and High Pulls, for time. 30 seconds rest between sets.
1. Snatches
2. Swings (one handed, two handed, hand to hand switch)
3. Clean and Presses
4. Squat and High Pulls
5. Bent Over Rows
6. Squats
7. Seated Presses
8. Pistols
9. Chest Presses
10. Lunges
There are a load more variations of the them, but these 10 kettlebell movements are the basics and, in my opinion, should be drilled and used to their maximum benefit. Just the snatch and swing alone, done for super high reps or time, are excellent for building lactic acid tolerance. I often throw in a quick 3 minute set at the end of my workouts, where I switch hands every 5-10 reps without putting the kettlebell down. These are superb short “finishers”.
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