Grapplers have a lot of options when it comes to improving strength, resilience and performance for jiu-jitsu.
But at Order & Progress we’re focused on the the best high-value methods that deliver the most benefits with the least costs in time and money.
You could build out a complete performance gym in your house with tons of gear, or join an expensive gym with all the latest state of the art equipment.
Or you could get nearly all of your performance needs for the mats from a few simple tools.
The kettlebell being one of them.
Here’s why all grapplers, especially those over 35, should train with kettlebells.
1. RELENTLESS Strength Endurance
For years, I’ve touted that strength endurance is one of the most, if not the most, important quality for high performance grappling.
It’s the ability to maintain strength output over time, meaning late into a match or series of matches like a tournament.
When skill is equal, matches often come down to a war of attrition, and the opponent who can keep fighting and enforcing their game can often win.
That’s why I’ve always put an emphasis on strength endurance. And I don’t think there is a better tool to build and maintain this quality than kettlebells.
Mark Wildman sometimes calls kettlebell training endurance weightlifting, and because of its design it’s easier to manipulate for longer periods of time than other tools like dumbbells, and certainly barbells.
Kettlebell training creates the exact type of strength you need for the demands of grappling.
2. RESILIENCE THROUGH Loaded Mobility
I put mobility on the same level of importance as strength endurance for resilient high-level grappling.
The ability to access your joints full range of motion with strength at the end range is vital for injury prevention and mat resilience.
You can build this quality by training loaded mobility, or using weights to improve joint mobility and strengthen joints at their end range.
Because of the design of the kettlebell, it also allows for easier loading of specific positions that would otherwise be difficult or impossible to train effectively with dumbbells or other tools.
An example would be the Shin Box with rotations. Try this with a dumbbell and you’ll quickly realize the KB is the more effective way to load this valuable mobility exercise.
Other loaded mobility exercises like Windmills, Get Ups, Armbars, and Cossack Squats are far better loaded with kettlebells.
3. EXPLOSIVE Power
Along the same lines as strength endurance, kettlebells can be used to improve explosive power, meaning the ability to generate high levels of force quickly.
Often, this is exactly what you need to finish a takedown, sweep or transition when the match is on the line.
Not only can you build explosive power with things like kettlebell swings, snatches, cleans, and jerks, you can build power endurance as well.
Power endurance is just like strength endurance, but the ability to continually deliver explosive force over time.
Power is the first and quickest thing to deplete in training, and takes time to recover, but with the right training protocols, it can be sustained.
And kettlebells are the superior tool to build this power endurance.
4. Minimalist and Time-Efficient
If you’re a minimalist, or just a busy person, there may be no better training tool than the kettlebell.
They take up nearly no space to store, can be transported easily, and can be used almost anywhere in a small amount of space – indoors, outdoors, in a small bedroom, or at the BJJ gym.
Workouts can be quick 5-minute loaded mobility sessions to prep for the mats or other training, or efficient 20-minute total body smokers that build exactly what you need for the mats.
Bodyweight training may be the only better time-efficient option, but you won’t get the resistance training benefits that an external load like kettlebells can provide.
Save time and get exactly what you need for grappling with kettlebell training.
5. Unmatched Versatility
In addition to all of the great qualities listed above, kettlebells can be used for strength training, cardio conditioning, muscle-building, and nearly any other important physical quality you need.
You can even use kettlebells for effective rotational strength training. The heavy club is the superior option for this, but the kettlebell outperforms the dumbbell, and certainly the barbell, for lateral and rotational movements, which are some of the most vital qualities for BJJ durability.
Kettlebells are unmatched when it comes to versatility for building important qualities you’ll need for the mat.
Even just one 53lb kettlebell is enough to build everything listed above.
Add a 35 and 72lb and you’ll have everything you need for BJJ strength, mobility, and resilience.
Final Thoughts
Even if I had access to a fully stocked gym with state-of-the-art equipment, I’d still mainly use kettlebells for my BJJ performance needs.
They’re excellent for building all of the important things you need on the mat, but are inexpensive and don’t require a ton of time or space.
If you’re not training with kettlebells, I suggest learning the fundamentals from a certified trainer, as there are some specific techniques required to handle them effectively.
Then, take your BJJ performance and injury prevention to the next level with the best kettlebell movements for grapplers here.
And consider the Grapplers Get Up for a total body kettlebell program for BJJ resilience.
