Every year, I put together a short list of kettlebell movements that deliver the highest return for grapplers.
Not flashy exercises. Not random variations.
These are movements that build usable strength, mobility, and resilience in positions you actually find yourself in on the mat.
You can see the 2024 and 2025 lists here.
For 2026, this list reflects a continued shift toward integrated training. Movements that strengthen the body while improving how it moves, not just how much it can lift.
Here are the five kettlebell exercises I believe every grappler should be training this year.
1. Half-Kneeling Windmill
The half-kneeling windmill is one of the best ways to build shoulder stability and hip mobility at the same time.
By removing the standing base, this variation reduces compensation and forces the hips, core, and shoulder to work together. The lateral core engagement protects the spine while the shoulder learns to stabilize overhead through rotation.
Key benefits:
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Shoulder stability and control
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Lateral core strength
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Hip internal and external rotation
This is a high-value option for grapplers dealing with cranky shoulders or restricted hips.
2. Wide Stance Rotational Row
Pulling strength is essential in jiu-jitsu, but most grapplers only train it in straight lines.
The wide stance rotational row adds hip and thoracic rotation to a fundamental pulling pattern, better matching the demands of grip fighting, clinching, and control from bottom.
The wide base challenges hip stability while the rotation improves upper-back mobility and force transfer.
Key benefits:
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Upper-body pulling strength
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Thoracic spine mobility
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Hip stability
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Grip endurance
3. Half-Kneeling Rotational Press
This is one of my go-to pressing variations for grapplers.
The half-kneeling position limits lower-body compensation and forces the core to organize before the press happens. Adding rotation turns it into a powerful integration drill that links the hips, core, and shoulder into one coordinated system.
Key benefits:
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Shoulder strength and resilience
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Core strength and stability
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Rotational power
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Shoulder–core integration
This press builds strength that actually carries over to framing, posting, and hand fighting.
4. Cossack Squat
The Cossack squat was on my original list in 2014 and remains one of the most effective loaded mobility drills a grappler can perform.
It builds single-leg strength through deep lateral ranges while simultaneously improving hip and ankle mobility. Few movements develop lateral strength and control as effectively.
Key benefits:
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Single-leg strength
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Hip mobility
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Ankle mobility
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Core strength
If you want better base, smoother transitions, and fewer hip and groin issues, this belongs in your training.
5. Kickstand Hinge
The kickstand hinge is a simple but incredibly effective way to restore genuine hip extension while reducing lower-back compensation.
By staggering the stance, this hinge encourages better pelvic–femoral dissociation and integrates the foot, hip, and glutes into a clean force-producing pattern.
Key benefits:
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Glute and leg strength
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Improved hip extension
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Foot–hip integration
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Posterior hip mobility
This is one of the safest, smartest ways for grapplers to train hinge strength year after year.
Final Thoughts
The best kettlebell exercises for grapplers aren’t about chasing exhaustion or novelty.
They’re about building strength that supports movement, mobility that holds up under load, and resilience that keeps you training long-term.
These five movements do exactly that.
Train them consistently, progress them patiently, and you’ll build a body that’s harder to break, on and off the mat, in 2026 and beyond.
WHENEVER YOU’RE READY, THERE ARE 4 WAYS I CAN HELP YOU:
1. Start improving your durability with this loaded mobility program, BJJ Kettlebell Resilience.
2. Fortify your body for BJJ with this free course on BJJ Resilience.
3. Join the free weekly newsletter here.
4. Apply for online coaching here.
