Exercises For Combat Athletes

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Where my fighters at?! This week I am sharing strength training exercises for combat athletes. Why should combat athletes strength train? Strength training is often an overlooked element in many combat sports. Combat athletes are often concerned about maintaining or losing weight to compete in a weight class and get concerned that lifting weights or having a strength training program could make them heavier. However, adding in a strength program can not only increase your overall strength, power, performance, and mobility but it can also help reduce your risk of injury. While these exercises may be beneficial to many people, below are a few exercises I selected specifically for combat athletes.

Bottoms Up Kettlebell Carry

Trainer Tips:

  • Keep wrist inline with elbow

  • Keep the kettlebell in front of the shoulder and relatively close to the body.

  • Go slow and try to keep your hips as square as possible

  • Maintain a neutral spine

 

Turkish Get Up

Trainer Tips:

  • Keep the kettlebell over the shoulder

  • Roll to the elbow to get up and down, don’t sit straight up or down

  • Go slow and focus on proper alignment

  • The TGU is a fairly advanced movement, if your new to this exercise it may be a good idea to learn from a kettlebell coach or personal trainer

 

Med Ball Over The Shoulder

Trainer Tips:

  • Pick up the ball with good form by hinging and sitting back into your hips (think deadlift).

  • Push the ground away from you with you legs to stand up.

  • Keep your core braced throughout the exercise.

 

2 Hand Kettlebell Swing

Trainer Tips:

  • To start the swing begin by hinging and sitting back into your hips and hike the kettlebell.

  • Push the ground away from you with you legs to stand up, brace your core, and squeeze your glutes.

  • Don’t swing the bell above your shoulders, think plank in the air.

  • When your finish end the kettlebell on the floor where it started, don’t stop the bell mid swing.

 

Cossack Squat

Trainer Tips:

  • Step to the side, keeping one leg straight and sit back into your hips.

  • Keep your core engaged, this will help you get out of the squat.

  • Drive through the squatting leg to return to standing.

 

Med Ball Push + Sprint

Trainer Tips:

  • Stand in your fighting stance and hold the medicine ball in the back arm.

  • Push the ball like a punch, and pivot on the back foot, exhaling as your push.

  • Sprint to the ball and repeat.

 

Weighted Hip Mobility

Trainer Tips:

  • Started in a seated position making to 90 degree angles with your front and back legs. One hip will be in external rotation and the other hip will be internally rotated.

  • Hold the weight in front of your body and drive your hips forwards.

  • Return to seated switch your legs and repeat.

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