The Kettlebell Swing for MMA Strength and Conditioning

Kettlebells are a popular tool for strength and conditioning for MMA.

The exercises that athletes can perform with kettlebells are limitless. However, if you know me at all or have been reading my blog, you know that I like to keep things simple.

You likely know that the two-handed swing is excellent for developing the posterior chain, grip strength, core stability, and it can also be great conditioning tool.

Today, we are going to dig a bit deeper on the swing, specifically, how to implement the 2-handed swing into your conditioning program.

MMA is predominately an alactic/aerobic sport.

MMA is filled with explosive bursts that last anywhere from 5-15 seconds. After those bursts, the fight might go back to some standup where fighters will be throwing jabs, leg kicks and fakes to set up take downs, etc.

So how can you program the kettlebell swing for this type of energy expenditure?

I thought you’d never ask!

Brandon Hetzler has done some great research on the kettlebell swing. His studies utlizing the force plate tell us that swinging a kettlebell that is roughly 30% of your bodyweight is ideal for power production on the concentric part of the swing.

For more info check out: http://scienceoftheswing.blogspot.com

I’m a huge fan of power, but I’m a bigger fan of replicating that power over and over again with my MMA guys.

Why? Because MMA calls for it!

I’ve put together a template that is essentially an alactic capacity program based off of the 2-handed swing.

The goal with this program is two-fold:

1. Maximum power production during the swing phase
2. Maximum relaxation during the rest phase.

Before I give you the template, here are a few reminders on how to swing (and how to relax when not swinging!

How to Swing!

• Maintain proper alignment of the hip, knee and ankle. Keep the shin angle near vertical.
• Do not shrug or move the shoulders forward.
• Maintain vertical shins at the bottom of the swing.
• Keep the kettlebell above the knees at the bottom of the swing.
• Extend the knee without forward movement.
• Keep the heels down and tracking the toes at all times.
• Keep the foot turnout less than 45 degrees.Extend the hips and knees fully at the top of the swing. Your body should form a straight line.
• Form an extension of the straight and loose arm(s) at the top of the swing.
• Use the biomechanical breathing match.
• Do not overgrip the bell (to avoid fatigue).
• Tighten your glutes and stomach at the top of the swing.
• Keep your eyes on the horizon.
• Allow the hips to drive the bell while the arms(s) guide it.
• Enjoy the float at the top of the swing.

How to relax!

Fast and Loose:

“Shake the meat off the bone.” Let your muscles flop around. Be the opposite of tense. Let your calves, quads, arms be relaxed. Shake your hands out as if you are trying to get water off them. Shake your feet as if you just stepped in dog poop and you want to get it off.

Heel Drops

As you inhale, drive up on your tip toes. Exhale and perform 4-6 heel drops. Let the heel drop push the air out of you. Stay relaxed and let each strike of the ground push the air out.

Do 3-5 sets.

Relax the Jaw

Recent research has suggested a link between clenching of the teeth and the release of cortisol (the stress hormone). The current thinking is that as the teeth are clenched there is compression of the temporomandibular joint (TMJ).

This compression signals the hypothalamus which then triggers the excess production and release of a cascade of hormones including cortisol. Cortisol is the hormone released in the “fight or flight” response.

If you can prevent your teeth from clenching together by dropping your jaw down and forward (putting a measured space between the teeth), it will relieve pressure on your TMJ. This changes the signal to the hypothalamus, preventing the excessive production of hormones (including cortisol), thereby preventing any performance-diminishing effects.

Open your mouth, keep your jaw loose and slightly forward. Move your jaw around through a comfortable range of motion. Don’t force anything and just relax. You can even open your mouth and shake your head side to side lightly and let the jaw float.

Now…The Program…

A 10 week template that should help get you on the right track.

Choose a kettlebell that’s roughly 30% of your bodyweight and perform each workout 2x/week.

Phase  #1

• Perform 9 swings per set
• Rest :60
• Repeat prescribed sets

Workout #1
10 sets of 9 swings
Rest 7-10 minutes then repeat another 10 sets

Workout #2
11 sets of 9 swings
Rest 7-10 minutes then repeat another 11 sets

Workout #3
12 sets of 9 swings
Rest 7-10 minutes then repeat another 12 sets

Workout #4
13 sets of 9 swings
Rest 7-10 minutes then repeat another 13 sets

Workout #5
14 sets of 9 swings
Rest 7-10 minutes then repeat another 14 sets

Phase #2

• Perform 13 swings per set
• Rest :60
• Repeat the prescribed sets

Workout #6
13 sets of 13 reps
Rest 7-10 minutes then repeat another 13 sets

Workout #7
14 sets of 13 reps
Rest 7-10 minutes then repeat another 14 sets

Workout #8
15 sets of 13 reps
Rest 7-10 minutes then repeat another 15 sets

Workout #9
16 sets of 13 reps
Rest 7-10 minutes then repeat another 16 sets

Workout #10
17 sets of 13 reps
Rest 7-10 minutes then repeat another 17 sets

As you can see the volume is significant towards the end of the program. You will work up to 34 sets of kettlebell swings total. You will accumulate some fatigue as you go, but it’s important to stay sharp for the duration of the program. This will ask you to be mentally tough, so stay focused and keep those swings sharp.

If your goal is strength, feel free to use a heavier bell, but just realize that you might not be able to implement the same volume prescribed in this template. If you try this with a beast, you will regret it.

As always, train smart, train hard!