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Tip of the Week

June 15, 2008

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Building Explosiveness and Stamina with Kettlebells

            Grappler coaches train their wrestlers to become more athletic.  One of the best ways to accomplish this is by having every wrestler master the Olympic-type lifts – power clean, hang clean, hang shrugs, high pulls, clean-and-jerks, snatch squats, push presses, push jerks, front squats and lunge variations.  All of these lifts demand a combination of explosiveness, balance, flexibility and coordination, thus making them ideal for enhancing overall athleticism in young wrestlers.

            However, when you’re working with a large group of wrestlers in a confined space, you should think about using one-arm kettlebell or one-arm dumbbell lifts as part of your strength and power training sessions.  Wrestlers need to have tremendous strength throughout their trunk and legs – quadriceps, glutes, hamstrings, lower back, abdominals and obiques – in order to compete aggressively on the mat.

            You achieve that core strength/integrated strength when you perform one-arm kettlebell lifts!  Think about how your body is required to stabilize when you perform a one-arm lift.  If you’re pressing the weight up with your right arm, your opposite side muscles must contract in order for you to perform the rep with proper balance and stability.  Maintaining good balance while in motion is what wrestling is all about.  Your opponent is attempting to gain a competitive advantage by getting you off-balance.

            One-arm kettlebell squatting-type movements and one-arm Olympic-type lifting movements attack your core muscles like nothing else!  Jason Spector, head coach at South Glens Falls (NY) and former NCAA Division III Champion, utilizes one-arm kettlebell squats and lifting movements with his squad.  Jason took over a fledgling program with only five wrestlers and in a few short years turned South Glens Falls into a 22-7 squad with state qualifiers!

            Countless MMA champions utilize kettlebell training for building strength and power endurance.  Well-known strength coaches such as Ethan Reeve of Wake Forest University, Jason C. Brown of www.KettlebellAthletics.com and CrossFit Philly, Juan Carlos Santana of The Institute of Human Performance in Boca Raton, Florida and Zach Evan-Esh of www.undergroundstrengthcoach.com  all employ kettlebell training with great success!

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