This is the final part in a series of four articles by Jason Brown, a jiu jitsu coach known for his deep understanding of supplemental training methods.
Kettlebell Training for Jiu Jitsu Part 4
In Part 3 of Kettlebell Training for Jiu Jitsu we added a sit-back to the TGU with high-bridge. In week 4 we combine all the elements that you’ve developed in the previous weeks into one seamless flow starting and finishing from the 1/2 kneeling position. There are 2 ways to work kettlebell flows. You can decide on a set number of repetitions to complete each set or you can work for a certain time period as part of a larger circuit.
If you choose the timed approach:
Be sure not to rush and maintain a high quality of movement and control. Also, consider putting flows at the beginning of the circuit while your most fresh and coordination isn’t limited by fatigue.
If you choose the set and rep approach:
Keep the reps lows, 1-5. I find it’s great to combine kettlebell flows with an upper-body pulling movement like a suspension trainer row or a pull-up. This keeps the upper back alive and helps to maintain shoulder stability and control during the kettlebell movements.