Kettlebells and MMA: A Match Made in Heaven

When you set foot in your gym, what is the first thing you see? The treadmills?  Maybe it’s the elliptical machines?  Or perhaps it could be the circuit training machines? For some of us it might even be the smoothie bar.  What you may not notice at first glance in your gym is the collection of kettlebells that are hiding around there somewhere.  Unlike traditional dumbbells, the kettlebell allows for swing movements that are not possible with traditional dumbbells.  Because more muscle groups are utilized in the swinging motion of a kettlebell than during the lifting of dumbbells (particularly posterior chain and core muscles), a kettlebell workout is said to be more effective and gets better results in a shorter period of time (depending on training goals).  Much like the “skinny kid” in the gym, kettlebells sometimes go unnoticed.

What you may not know is that the kettlebells have actually been around for quite some time.  Originating over 300 years ago in Russia, the kettlebells were used to compare strength, endurance, and coordination.  As time progressed kettlebells were still never considered an “official” sport.  Russian men would show their abilities with kettlebells during city festivals.  Kettlebells finally got recognition as an official, regulated sport in 1985 and the sports’ popularity skyrocketed.  In November of 1985 the First National Championship of USSR was held in Lipetsk, Russia.  Kettlebells eventually made their way to America in the year 2000.  However, only in the last few years have these unique weights become extremely popular in many gyms around the country, and that popularity continues to rise.

In fact, many MMA fighters have begun to incorporate kettlebells into their workouts and fight preparation.  World class fighters such as Georges St-Pierre, Frank Shamrock and Fedor Emelianenko use kettlebells as a regular part of their workout when preparing for a fight.  In fact, The “Godfather of MMA”, Bruce Lee, also used kettlebells and even taught John Saxon how to use them on the set of Enter the Dragon.

Why would MMA fighters look to kettlebells for training purposes, you ask?  Well the answer is simple.  One of the essential purposes of the kettlebell in MMA is for resistance training to build the muscles used to lift and move an opponent during ground-fighting competition.  Muscles used while training include shoulders, triceps, laterals, thighs, the core muscles, back, and abs.  The specific advantage of the kettlebell for MMA training is that its design allows for easier handling of the weight that is not possible with traditional weights. The large handles allow for a greater range of motion  to work wider ranges of muscle groups at the same time. Kettlebells can be used by MMA fighters to train takedowns and develop more explosive power moving from the ground up.  These are all very important aspects of MMA training.

Some MMA academies are now including kettlebells as a class for their students to participate in.  One such academy is Eric Colon’s Tong Dragon MMA in Bayville, NJ.  The class is led by Paul Hafner, a certified RKC (Russian Kettlebell Challenge Certified) instructor under Pavel Tsatsouline.  Hafner is also a Brazilian Jiu-Jitsu Purple Belt under Fernando Cabeca Sarmento Jr., a Police Academy Physical Training Instructor for 17 years, FBI Defensive Tactics Instructor, G.R.A.P.P.L.E. Instructor, and New Jersey State Athletic Board MMA Fight Inspector.  To see for myself just how the kettlebells are incorporated into MMA training, I attended a session with Lt. Hafner and the Tong Dragon MMA Fight Team.

Upon my arrival, Hafner spent some time explaining how and why he got himself into the kettlebells.  It all stemmed from him living life on the go and always being busy.  Hafner wanted to be able to spend more time with his family, but still wanted to live a healthy lifestyle and get his time in at the gym.  You can do several different exercises with the kettlebells in less time than what people normally spend in the gym.  And if you invest in some kettlebells at home, you can still do the majority of these exercises there as well.  I guess Paul can now “have his cake and eat it too”.  And by cake, rest assured it’s probably a Myoplex cake!  The benefit of these exercises is that it really is a full body workout.  Witnessing first-hand, I can attest to the fact that you need to use your entire body to hold these kettlebells steady as you swing them around from the ground up to the ceiling.

The two exercises Hafner chose to torture his students with were the Turkish Get-Up and the Snatch.  After seeing the form of these exercises, it is perfectly clear why many MMA athletes choose to work with kettlebells on a regular basis.  Both these motions can be used in actual fight situations and helps give you the explosive strength needed to fend off an opponent.  The Turkish Get-Up starts on the ground and as you hold the weight above you the entire time, you go through the steps of getting up to your feet and then back down to your back again.  This is ideal when fighting to get back to your feet with the weight of an opponent working against you.  So the athletes are doing their fight preparation along with their strength and conditioning at the same time.

The Snatch, on the other hand, will help you to develop your explosiveness.  This is extremely necessary when you’re competing in MMA.  Standing over the weight, you reach down, grab the bell, and throw it up over your head.  Almost like reaching down and throwing a punch up into the air.  This can definitely help with one’s striking game.  If you are a visual person then see the photos I took after the article.  What your body will go through in a 20-30 minute workout with kettlebells is the equivalent of an hour and a half or more of using different equipment in your gym.  It’s a compressed workout with astounding results.

One of Tong Dragon’s students that participated in the kettlebell class is BJJ Purple Belt, Michelle Agustin.  Michelle is set to make her MMA debut for Asylum Fight League on September 11^th at Trump Marina in Atlantic City.  Agustin had this to say in regards to how the kettlebells are helping to prepare her for her fight:  “Well, for one, it kicks my ass!”.  More importantly though, Michelle stated, “I’ve gotten more explosive in training, such as when I fight to get out of side mount during grappling or when I drive into strikes during sparring. I’m learning to engage my whole body, especially my core, and build up my muscle endurance to prepare me for the demands of my fight”.  She also said that “quality kettlebell training will not only improve my physical appearance, but also tremendously increase my strength, stamina, and power”.  All of which will benefit her come fight night.

The kettlebell workout really is strength and conditioning all wrapped up in one.  Hafner explained that the cardio aspect of the workout is purely coincidental, but VERY beneficial.  It does work  and the results will be satisfying if you stick to it.  The students in the class started off doing the exercises and joking around a little to lighten the atmosphere, but 15 minutes in and the class was virtually silent, each standing over a puddle of sweat.  The students looked exhausted afterwards and rightfully so.  Keep in mind, these are top notch MMA athletes who fight professionally and are already in top condition.  Imagine what this can do for anyone just trying to get back in shape!  As coach Hafner likes to say, “A day without kettlebells is like a day without sunshine”.

If you are interested in learning more about the kettlebells and finding an RKC instructor near you, check out www.dragondoor.com.  And if you’re in the Jersey Shore area and you’d like to check out a class at Tong Dragon MMA, go to www.tongdragon.com.  They are located at 333 Atlantic City Blvd.(Rt. 9), Bayville, N.J.,08721.  You can also reach them by phone at (732) 237-2595.  Paul Hafner can also be reached through Trident Training Solutions by email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it .  Also check out their website at www.tridentkettlebells.com and remember to “Like” them on Facebook at Trident Russian Kettlebell Training.

Here is a team shot of the Tong Dragon MMA Fight Team...