Improve Your BJJ Fitness! Using This SIMPLE Kettlebell Complex

[@jasonwelsh417]

Doing kettlebell complexes, burpees, and hill sprints not only didn't have me losing any running capacity, it actually increased it after not testing it for a year

[@bulletproofforbjj]

Kettlebell Complexes are one of the most efficient ways to up work capacity!

[@kettlebellmusclegain]

Love seeing kettlebells in the thumbnails. Kettlebell usage is absolutely important for any sort of BJJ or combat sport.

[@bulletproofforbjj]

Great tool!

[@3runjosh]

I've developed so much strength and power from doing KBs in the last year. They are truly amazing at sculpting performance.

[@bulletproofforbjj]

awesome! great tool

[@mattkeen3811]

Love this workout guys, thanks. I've added a swing to the complex too, so my routine is: Right side swing, clean, squat, press, swing to switch hands and repeat on the left side. After 3 sets with 16kg, i'm just about done! I am brutally unfit though 😂

[@patrickmccarthy4515]

Beautiful clean, can tell you've done it a million times.

[@bulletproofforbjj]

he really has. JT's nickname used to be Kettlebell ; )

[@chindianajones3742]

Classic swing-squat-press. You can add a windmill at the top of the press also if you want, or you can even go down into a turkish getup. It is also fun to do a set of swing exercises (alternating, snatches, slingshots, etc.) in between sets of the swing-squat-press. The set of swings is a nice break from doing the swing-squat-press which is very taxing.

[@brooklynnforbes7633]

Thanks Mac from It’s Always Sunny in Philadelphia

[@terryharris1291]

From September 2023 have added 2 handed club and mace to my training,wish I had started with these decades ago.I use Adex clubs and mace,they were not cheap to get shipped to New Zealand ,but well worth the cost.

[@wolfgang4368x]

This week is my first kettlebell week - soft.❤

[@4empion]

Guys love your podcast much love from Latvija

[@bulletproofforbjj]

Thanks for supporting the show! Stoked that you found our channel.

[@meadhound5658]

Watching it I thought this can’t be too hard, after the 3rd set I had a different opinion. Thank you

[@mikedavies2857]

Love kettlebell training but love my cycling through country side aswell So I won't be stopping anytime soon

[@bulletproofforbjj]

promise i wont tell JT

[@serg8004]

Great cardio!

[@bulletproofforbjj]

Simple but effective!

[@briangrose9847]

Mates, I’ve been following your podcast episodes and the kettlebell training methodology and it has been an absolutely game changer for my BJJ. I have modified the complex a bit so I can have all the movement variety. I go Swing, Clean, Lunge, Press, Snatch, 1/2 TGU (or windmill), Lunge again, then repeat for the opposite side then carry the sumbitch the length of my driveway, switch hands, and carry back. After reading everything I realize modify is a bit of an understatement 😂 I just love my 28kg so much I don’t wanna put her down ya know!? I did have a question though. All my bells are “hardstyle” and I am very interested in competition style bells (and Kettlebell Kings is having a tasty sale). Would it be worth it to invest in a comp bell or just stick with the cast iron from KK I have been using? I don’t wanna huge jump in weight, just a 32kg max. Thanks guys, amazing channel, amazing content, hilarious, informative, and motivational at the same time

[@bulletproofforbjj]

hey Brian thanks so much for supporting the channel! Yes that complex you are doing sounds intense. A lot at once. Playing with a 28kg is no joke so you must be a strong human. Definitely recommend the prograde KBs especially when it comes to doing higher volume snatching and CNJ. The uniform shape across all weights means you can really dial in your technique. Worth the investment if you are serious about kettlebells.

[@briangrose9847]

@@bulletproofforbjj Thanks brother man, I am going to bite the bullet and get an adjustable comp bell. And I WISH I was strong lol I have to work extra hard to keep on weight and maintain strength. I walk around at 170 at 6' (77kg and 184cm) and just want to be more of an imposing force. I'm eating like a fatty all day every day and can't keep weight on

[@briangrose9847]

@@bulletproofforbjj Brother man, I bit the bullet and invested in an adjustable competition bell from KB kings. Ready to kick this up a notch!

[@bulletproofforbjj]

@@briangrose9847 good start! Ultimately the adjusting takes longer than you think. Pairs of every weight is the way to go.

[@DS-te9nm]

Just bought a 35lb KB - good to start with you think?

[@farstrider79]

Better than a 0k, start with what you've got and see how it feels.

[@Fab-sp1fj]

I do running and cycling but I train with KBs as well. DId not know this video, but already designed a similar KB flow, with 2 KBs: Clean + Reverse Lunge +Squat & Press. I hate it and love it. Sometimes I perform it as descending set; when I cannot handle the weight, I use a lighter couple.

[@bulletproofforbjj]

Awesome stuff. That complex sounds good! Will have a crack at it sometime

[@Fab-sp1fj]

@@bulletproofforbjj Thanks a lot. It is interesting to see that knowing what you want to achieve you can arrive at similar conclusion, despite we practice very different sports. To me is important to train the movement and your complex (and the one I designed) work very well for cycling and running, but also with skiing and kitesurfing. Of course there is much more to add (like plyo), but KBs should always be part of people who train seriously. And your suggestions are very valuable. Keep it up!

[@zakibbini1]

love the chanel and the content ! what do you think about combining the 3 movements into one flow? at least thats how I learned it.

[@bulletproofforbjj]

That works too. though we find it can be harder to push the intensity (of load) with that approach.

[@andycampbell85]

I did this workout this morning for the first time. I'm looking to improve my cardio on the mat. I enjoyed it but didn't really find it too taxing on my cardio. Should I add more weight, increase reps or sets to get better results?

[@bulletproofforbjj]

Great question Andrew. For cardio I would suggest increasing reps.

[@andycampbell85]

@@bulletproofforbjj Thanks. I'll give it a shot!

[@Duke_loves_aubrey]

My question would be what size bell did you use? If you're using a heavy enough bell it takes a lot of force to drive the bell with swings and snatches etc. That maximum output of force will rapidly issue your heart rate level. Do 10 fasts, crisp, and powerful swings with a good size bell and your heart rate should be instantly going and you will be breathing hard. I would try a heavier bell if your cardio isn't getting taxed. Just raising reps isn't going to develop as much power and strength.

[@stateofnomind75]

That's a sick T brother!

[@bulletproofforbjj]

genki sudo! from scramble

[@KarateRustamRoshchin]

Nice comlex 💥🎯🤙

[@bulletproofforbjj]

Simple but effective! It's one of the first complexes I learned when I first started training KBs. - JT

[@fusilism]

Can i do this every other day

[@zamavee]

Is this perform one movement 5 times and then move to the next movement or perform all three movements counted as 1 rep and do them 5 times ?

[@bulletproofforbjj]

Perform all three, count that as a round, start again 👌🏼

[@RezHardHitter23]

I just finished up this complex, it was great!! Fast and efficient. I added windmills and Turkish get up to for the finish. Feeling the 🔥 now. Keep grinding homie. 10P4L 👊🏽⚔️🙌🏾🤙🏾✊🏽🔥💯😁

[@bulletproofforbjj]

Great work bro! Generally recommend doing TGUs and windmills first when you are fresh! ✊

[@tomorrow3582]

90 seconds rest seems massive, I don't get it. I'm a fan of taking large rests between heavy sets where I'm trying to build strength but surely the primary goal of this complex is conditioning?

[@bulletproofforbjj]

You can definitely reduce rest period, which will push your cardio harder. However there will be a sacrifice in intensity (load) as a result. Both approaches will get you a great result.

[@techniteazyceomaynardmorga5608]

I would like to think of this as strength endurance training at the weight he's using so 90 seconds seems pretty good. Most times people think of KB's as nothing but cardio but I think of it in 3 categories 25lbs and under (low weight) high reps pure cardio. 30 - 50ish intermediate reps strength endurance. 70 and above low reps pure strength. This is a complex 3 movements rolled into 1 low reps working both sides without putting bell down until done so that's why I'd consider it strength endurance lifting as opposed to cardio.

[@Itzak15]

Is this fine to do with dumbbells or are kettlebells advantageous?

[@-Jesse.C]

Kettlebells flow differently and youd likely be better looking for some dumbbell exercises but honestly fitness comes down to dedication and not the most optimally effective exercise or equipment. Just find what you enjoy and keep doing it and eat well and you'll reach your goals and live longer. Keep up the grind 💪🤴

[@bulletproofforbjj]

kettlebells are more ergonomic for this kind of thing but you can totally perform it with dumbells too.

[@jorgegutierrez6742]

Can you do it everyday?

[@shubamnarayan4581]

Off topic any neck exercises you recommend?

[@bulletproofforbjj]

Hey Shubam, yes we do! Go back in our library and you'll see 3 of our favourite drills for building neck strength : )

[@emilcioran2919]

Deca?

[@bulletproofforbjj]

😂

[@Nikkifrenchbulldog]

Great channel.

[@bulletproofforbjj]

thank you chad! good to have you here.

[@hecticram2739]

Would this whole complex be considered one workout or should I add this to the workout I do that day?

[@bulletproofforbjj]

Either approach would work. Its a short standalone workout of its own, but if you add a couple of strength exercises beforehand, or a mobility routine, you'll have yourself a nice solid workout.

[@TeeBoxTobies]

Do we do 5 reps each side?

[@bulletproofforbjj]

yep!

[@ElChaindesaw]

That shirt is amazing

[@bulletproofforbjj]

It's special isn't it! Check out scramble.com if you want your own

[@omardiangeloarteaga4875]

I would add one swing on the beggining

[@bulletproofforbjj]

that would be a nice addition

[@Alexey-gp7vc]

Looks like clusters but easier 👍

[@bulletproofforbjj]

👍🏼

[@zakstephenson4545]

does he mention reps/sets or the structure??

[@MedzKidd]

5 of each movement, 90 secs rest x3

[@BogalaSawundiris]

@@MedzKidd Is the 90 second rest after completing both left and right or is it between switching hands/sides ?

[@jamesgilmore1684]

What does BJJ mean?

[@nilsniggemann1661]

Brazilian Jiu Jitsu

[@BogalaSawundiris]

Bl0w J0b Junkie

[@raciallyconfused]

GENKIIIIIII

[@bulletproofforbjj]

SUDOOOOO

[@deeroso8659]

How much does that kettle weigh? In pounds please

[@bulletproofforbjj]

thats a 16kg bell. google can help with the other bit : )

[@Red-bn4zi]

About 34lbs

[@Laufowler1980]

Great! But is it 5 cleans, then 5 Squat, then 5 Press? Or is it clean, Squat Press * 5?

[@bulletproofforbjj]

The former 😄

[@chindianajones3742]

If i could only use 1 piece of equipment to workout, it would be the kettlebell

[@benroberson1881]

That kettlebell has seen some shit ;)

[@Justlaxin13]

Small confusion on the sequencing of this. Is it segmented by movement on each side or done in a flow from one move to another? For example do I do 5x Cleans then 5x squats then 5x presses then switch side. OR is a "rep" a clean into a squat into a press and then repeat that triple movement 5x on each side?

[@farstrider79]

Either.

[@TimoteoTheOsprey]

Looks like a modified version of Dan John’s ABC (Armor Building Complex)

[@bobdole7292]

Have you tried heavy club training ? Kettlebells are great but heavy clubs are the best training you can do for any grappling based sport

[@bulletproofforbjj]

Indeed we have. Personal experience was with the Persian meel, a wonderful tool which i now own a couple of. I agree that they're great for grapplers, no doubt.

[@matthewthehawk1066]

Unfortunately this is muscle endurance work and does not improve “aerobic cardio”

[@oldnatty61]

KB's are overhyped and overpriced. Their true magic is in the training style which can be done w/ db's for much less $.

[@bulletproofforbjj]

(unpopular opinion)