I’ve been training with kettlebells for jiu jitsu performance since 2011 and got certified a year later in 2012.
I was first drawn to them for their ability to simulate the grueling, high-intensity grind type work that’s similar to hard rounds of sparring.
But what kept me using them 12 years later is their versatility.
They’re excellent for building minimalist strength, endurance, power, and conditioning, anywhere, anytime.
But over the last few years I’ve turned to them more frequently for building joint resilience through loaded mobility.
Loaded mobility drills increase your joints’ range of motion with the addition of the extra load, pushing you slightly beyond with every rep.
They also build strength by asking your muscles to stretch and contract out of the new range. Each rep becomes a deposit in your BJJ resilience investment bank.
The following are the 5 best loaded mobility exercises every grappler should do.
1. Cossack Squat
The Cossack Squat is a stretch, strength exercise, and warmup mobility drill all in one. It demands serious hip mobility, adductor flexibility, ankle mobility, leg strength, and spine mobility.
Plus, it builds the lateral strength and stability that most people neglect, but is vital for effective mat movement.
You can start this one with bodyweight, then add a kettlebell in the “Goblet” position, then advance to a single, then double KB rack position.
2. Windmill
The Kettlebell Windmill is another high-value kettlebell drill that improves mobility and resilience with every rep. This one ignites the entire body from the foot up through the shoulder, but the main target is the hips and core.
It actives the trunk in a very unique way by laterally flexing, rotating, and stabilizing all in one – 3 of the 4 main functions of the core.
But while your core is strengthening, your hips are mobilizing, your adductors are stretching, and your shoulder is stabilizing and mobilizing at the same time.
This is a powerful exercise that can be regressed with no weight, loaded in the “low” position for beginners, and done with a heavy weight overhead for advanced.
3. Shin Box
There are too many benefits of the Shin Box for grapplers to leave this one out of their routines. Not only is it an actual position we use on the mats to execute techniques, it builds strength and resilience in the exact areas we need for durable BJJ.
By loading it with a kettlebell you can take the benefits further, improving hip, spine, and shoulder mobility and strength at end range.
You can add presses, pulses, heists, and even windmills to the Shin Box for even more benefits.
Ultimately, the Shin Box makes your hips, core, and lower back stronger, more stable, and more resilient for the mats.
4. Hunter Squat
The Hunter Squat is the best squat variation for BJJ that you’re not doing. It’s called the Hunter Squat because it’s how you would transition from a kneeling position to standing most efficiently while keeping a vertical spine if you were holding a rifle while hunting.
When loaded, the Hunter Squat builds single leg and core strength while mobilizing the hips, spine, ankles, and knees.
It also stretches the bottoms of your feet, which is an issue many grapplers have while keeping “toes on the mat” pressure in positions like side control.
Start unloaded to master the technique, then load up for all the mentioned mobility and resilience gains.
5. Armbar
Whoever named this one must have been a grappler because they nailed it. The KB armbar puts you in a position you never want to be in on the mats, with a fully extended arm.
The benefits however, are excellent for any grappler looking to improve shoulder stability, mobility, and durability.
There are also armbar variations that can improve neck, ribcage, and spine mobility.
You are also preparing all of the tissues and joints to handle when your arm does get extended against your will on the mats.
This one is a must for all grapplers.
Final Thoughts
Loaded mobility has become my secret weapon for building mat resilience in a time efficient way. You can use these drills in a warmup before class to prep all of your joints and tissues while activating the specific muscles you’ll need on the mat.
There are many other loaded mobility exercises, including the Turkish Get Up, which may be the best total body exercise for grapplers.
I also like pullovers, foot elevated split squats, standing pancakes, and the loaded Butterly stretch, but if I had to pick 5, those above would be it.
Start light or even unloaded first to learn these moves, then gradually add weight. You don’t need a ton of load to get the benefits from these exercises, so progress slowly.
But add them a few times a week before training or on their own to take your resilience and mobility to the next level.
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