The russian kettlebell may be the ultimate "Becoming Bamboo" tool for jiu-jitsu players.
It's effective because it is simple. And so is this quick 10 minute kettlebell and bodyweight workout.
I explain everything in the video so please be sure to watch completely to get the details but here are a few quick tips:
- Start a new round of 10 kettlebell swings and 10 sit-throughs or sit-outs every minute on the minute for 10 minutes.
- The faster you work the more you rest. Stay active during the rest.
- You can pick any kettlebell swing variation. The choice is all yours. But remember, some kettlebell swings are slower/quicker than others. You may be able to perform 2-arm kettlebell swings quicker than the hand-to-hand swings that I use in the video.
- You can progress this workout a few ways...once 10 & 10 become too easy pick a heavier kettlebell or up your repetitions. You could also add some complexity to one of those skills like throwing a high-bridge into the sit-through. Make sense?
Please let me know how it goes.