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.