Kettlebell Training Exercises : Kettlebell for Martial Arts Power Clean & Press Exercise


Hi! My name is Julio Anta of Anta’s Fitness
and Self Defense in Miami, Florida and my website is www.miamikettlebell.com. And we
will continue with kettlebells for the martial arts. As martial artists, we need the power
in our core, our hips, punching or escaping on the ground if you are grappling, bridging
out, all of that. Most kettlebell moves have that, this one in particular also. It’s
called the power clean and press. And in the power clean and press, what we are going to
do is, again, zip it to the rack position or the clean position. Zip it up, here. Catch
it with your legs; that’s three dips on your legs. Two; bend your legs, push up and
stare at it, stiff, bring it down, catch it. That was your third dip…and down. For instructional
purpose I kept it up; never keep it up more than a second or too. So watch it again. Let
me do it sideways so you can see my alignment: butt out like a little old lady looking for
the chair, back in a C curve. Well I’ll go with the right hand so you can see it better
here: catch it…now lift the hand out, dip the legs. Push, dip it and unzip it. So here
we go; weight on your heels, catch, push, stare at it, bring it in, elbow tight, unzip.
Excellent move as you can see. I am using my legs the way our body moves. In martial
arts, your body is always moving together: lateral, forward, ballistic, going fast; perfect
move for martial artists.

24 thoughts on “Kettlebell Training Exercises : Kettlebell for Martial Arts Power Clean & Press Exercise

  1. Its popular because it works and its effective training for "applied" functional strength for those of us who actually use are strength in the arena. Regular freeweights are good for bodysculpting and aesthetics, so you look good on the beach.

  2. Oh you mean the overpaid million dollar crybaby circus freaks? I see your point, I was referring to real people.

  3. As with everything the kettlebell is just a tool. I have several as well as dumbbells also and I love mine. Especailly high rep snatches. For a person to say kettlebell are useless probaly haven't tried them. They are only uselss if you don't use them.

  4. @Mensa
    Bladesaint is right "Regular freeweights are good for bodysculpting, and aestics, so you can look good on the beach." Just as they are good for building explosive power and functional strenth. Again, kettlebells, dumbbells, they are only tools it is how you use them that matters.

    If you train like a bodybuilder you are going to look like a body builder. If you train like a combat athlete you are going to look a combat athelete.

  5. @ Menstrualcyclist: I was referring to the "NFL strengthcoach creating Monsters in the gym" part of your comment.

  6. The hate mostly comes from people who have not tried them. Those bells are tools. I can tell you right now : You do not need a barbell, dumbbell, whatsoever. Take a tree and and grass ground and I can teach you everything with bodyweight. But i use kettlebells, dumbbells, barbells as well. Tools are tools for certain reaons. Barbells = Maximal Strength. Dumbbells = More versatile than the BB. Kettlebell = Ultimate Tool for Strength endurance and Work Capacity/GPP.

  7. @Mensa
    Bladesaint is right "Regular freeweights are good for bodysculpting, and aestics, so you can look good on the beach." Just as they are good for building explosive power and functional strenth. Again, kettlebells, dumbbells, they are only tools it is how you use them that matters.

    If you train like a bodybuilder you are going to look like a body builder. If you train like a combat athlete you are going to look a combat athelete

  8. Remember, though, Olympic lifters are using barbells, which involves a different movement than k-bells. If you tried lifting a k-bell like a barbell, the momentum would cause the k-bell to swing back and, depending on the weight, take you back with it. For instance, with a dumbbell snatch, you're right there should be no arm pull. But doing a snatch with a k-bell is not wise.

  9. If you wanted to, you could buy an adjustable kettlebell. It's basically the handle that you can add weight plates onto. I'd recommend taking the plunge and getting a proper kettlebell, though.

  10. Given that kettlebells have been around for hundreds of years I doubt they're a fad, HOWEVER, there are definitely some things you can do better with a dumbell. Personally, I think a combo of the two work best — at least that's what works best for me.

  11. I'm asking, Not criticizing! Are you sure this technique is ok? I train with kettlebells and I got the technique from Enter The Kettlebell instructional video+book. The shown technique here is awful. It shows the lack of understanding. Although kettlebells are great!

  12. 1. Racking position seems to be wrong
    2. No dips!
    3. "using legs" ??? this is wroooong. Use hips!
    4. Clean and Press ??? … pressing straight up, lowering straight down is not compatible with shoulder mechanics.

  13. Agreed. I don't know anything about the company "kettlebell Concepts", but apparently this guy was certified through them. Way to go "expert" village.

  14. hmm not the best form but if your a martial artist trying to toughen up your wrists then you could let it bang into it like he did 🙂

  15. Not to hate,but if you are on a site called expert village you should probably be and expert. I am very well versed in bells and this was not expert form. It wasn't GS or Hardstyle. I don't know what this was honestly. If you call yourself an expert then you shouldn't be someone that dabbles in the tool.

  16. Kettlebells are,just as mentioned below dumbells.
    Now…as far as mechanics are concerned there are some differences.
    Whoever is doubting the results should check the competition style kettlebells.
    We are talking about athletes there.Completely different to body building.
    It's nothing more than a "home version" of weight lifting.
    Most of the kettlebell excercises are targeting various muscles and joints in the human body.
    In other words,isolating the muscles is not the prime target.

  17. Kettlebells or Dumbbells?Karate or Judo?Why argue the point?They all work!!If it's what you like,it's your choice.

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