Kettlebell Workout for Endurance & Knockout Power

Phil Daru goes over improving fight stamina with essential kettlebell exercises! Perfect for fighters or anyone looking to enhance endurance and strength.
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Bio -
Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!

[@dakidp97]

Flexibility & Mobility (2 Rounds of 5/side; 15 sec rest between exercises; 45 sec rest between Rounds) 1) KB Arm Bar 2) KB Half Turkish Get-Up 3) 90/90 Shin Box Get-Up 4) KB Halo in Qtr Squat Strength & Stability (2 Rounds of 6/side; 30 sec rest between exercises; 60 sec rest between Rounds) 1) KB Windmill 2) KB Single-Arm Press 3) KB Single-Leg RDL with Row 4) Single-Arm Front Rack Reverse Lunge Strength & Power (2 Rounds of 10; ran consecutively; 60 sec rest between Sets) 1a) Russian KB Swing 1b) KB Swing-To-Goblet Squat 1c) KB Squat-Swing (2 Rounds of 5/side; ran consecutively; 60 sec rest between Rounds) 2a) KB Step-Back Swing 2b) KB Step-Back Overhead Snatch 2c) KB Side Swing Rotation (2 Rounds of 5/side; ran consecutively; 60 sec rest between Rounds) 1a) KB Rotational Swings with Pivot from Back Foot 1b) KB Rotational Swing-Row Anti-Rotation (2 Sets of 10/side; 60 rest between Sets) 1) Tabletop KB Pull-Throughs w/Wall Reference Hopefully this'll save SOME of y'all some time. 🙏🏻 I stay runnin' this man's workouts. Have Train Heroic and my son & I did The Grind together 💪🏻🥵🔥‼️

[@Globetrottingfoodie111]

You're the best! Thank you for this.

[@mickyo9223]

Thank you sir.

[@ta-ya-music]

Thanks for this❤

[@Rob954ever]

I'm 57 years old and have been using Kettlebells for about 90% of my strength and conditioning workouts( bands for my other 10%) for over 10 years now. For all you young guys: Start using them NOW. You will get STRONG.💪🏻😉👍🏼

[@c3ktlc3ktl85]

I’m also 57 been back in the gym 2 months now kettle bells and using the sledge jump rope skipping row machine feeling fit and strong again, followed PD for the last 2 months 💪🏽👊🏽

[@whotflivesinwyoming]

21 years old reading ur comment. Will do💪🏽. I’ll lyk how it goes

[@niizeavalanche4794]

@@whotflivesinwyominghow did it go?

[@SerenityAndrus]

I love your channel. I give people their flowers all the time, but when I feel strongly about something...it's a big deal. You can tell this is quality knowledge and skill and wow. Amazing

[@salvatorecampanile6696]

This kettlebell workout is very useful for martial arts athletes.

[@DaroZuo]

This is a comment.

[@SuperRaceCarBoy]

The knowledge Phil drops and is giving out for free deserves way more views than these past few vids have been getting!

[@stojancvetanovic3541]

Thank you man! As a BJJ practitioner, All my endurance and strength workouts are taken from your videos. I will for sure use this one too!

[@rosella3966]

Phil Daru is the King of rotational strength and power.

[@Art-b4r9f]

New subscriber....interested in clearly and simply explained conditioning workouts, this channel rocks!

[@israellopez9204]

Sir, I just discovered you. I have been practicing kettlebell for two years now. Where have you been this whole time! God bless you are a beast

[@Mexican_Loko]

Bruh idk why I’m excited for this workout when I know ima be wired asf going hard with these kettlebells. 💯💯💯

[@thewolf1630]

Much appreciated Fam 💪🏾 Keep the greatness coming 💪🏾

[@instantdislikechannel5699]

Thanks a lot!! Great workout, gives me another bunch of motivation!

[@persistence05]

THIS IS GREAT GREAT GREAT STUFF! Thank you.

[@VicMcLov1n]

This is EXACTLY what I needed. Thank you.

[@therowgawd]

These are excellent. Everyone should try this.

[@leomedina5984]

I like this will have to try!!! Thanks champ!!

[@thundercheeks1989]

I dont "train" anymore. Still work out every day, sometimes for 10 minutes sometimes for a few hours. I just do whatever feels fun and good for my body. So, this is literally the opposite of a workout Id be interested in doing, but just couldnt help but watch. I imgaine if youre focused on results and improvement in your sport/physical practice, you couldnt do much better than this dude. Type-A indeed.

[@juanpablozuritaantequera8017]

The best in the game!

[@andressosa1504]

Will be doing this for tomorrows workout, thank you!!! 🙏🏽

[@rickeymcclaryjr.2350]

Let’s go!! Always with the 🔥. Another to add to the programming clip.

[@mateusz7422]

Phil the man ! love your workout plans, much appereciate them they're awesome !!!

[@GroutGuruNYC]

Love it brother

[@pitfit7772]

Pure gold💪

[@RobertScarlett-b5o]

Keep up the gud work bro 👊🏼

[@michaelcraig9449]

GOOD

[@LinardsBerzins]

That’s a beastly one

[@GhaimiNacer1982]

Respect From Algeria bro...good luck

[@shackett]

DOING THESE TONIGHT

[@saintsfan903]

This video was amazing I will be doing this today…thanks

[@Deathwing611]

Phil Daru thanks a lot man we need more of this :) what are the basic exercise for mma btw ?

[@genises200]

On 50/50 to get that Kettlebell program. Phil give me a high 5 and im sold!

[@danyfields]

I love this. Everyone at my gym look at me with my kettlebell

[@marsdroid1]

Thanks for this ,i need to try this and get some extra bells , gonna try the u bell for turkish get ups not used one yet LFG!!!!!

[@hawkie333]

This looks like a great program. Keith Weber Extreme KB series changed how I thought about being "strong".

[@eugenebach5421]

Wow squat swings are awesome!!!

[@vanceparrish5251]

This beat is fire

[@shackett]

LETS GOOOOOO

[@dedlifter1]

Pretty excited to do this

[@marvinwright3304]

Looks like a great workout, defo gonna give it a go. Think I may need to be careful on some of the rotational swings though, looks like your missing your knees by millimeters!

[@bevilhive]

Excellent!

[@I.am.arig_]

The swing squat is something I’m gonna have to practise.

[@eugenebach5421]

Took me awhile too lol

[@gojgo284]

Thank you

[@michaelcraig9449]

So do you still do a regular standard workout, bench press, curls, presses, rows, etc ? If so, do you do this after all of that or on a different day? How do you set it all up? Thanks.

[@PhilDaruStrong]

A seperate day of hypertophy work can be done as an auxiliary day. But this is all dependent upon your goals and what your training for.

[@tapasdutta2989]

Awesome!!! Osu

[@theaugustacarguy3189]

Now thats a warriors work out 💪🏿💪🏿

[@manuelpalma6544]

👍 great videos

[@number1outlaw123]

90/90 sb get up has me feeling incredibly weak holy smokes

[@maciejapka3051]

Hello How much weight should you work with for each set?

[@GNOsanin]

These workouts good for lower body hypertrophy session?

[@jacobbustamante6867]

Kb armbar 5 each side Kb half Turkish get up 5 each side Kb shin 90/90 get up Kb halo 5 each side 2x light Kb windmill 30 sex In single arm press 5 each arm Kb single rdl row 5 each Single arm kb front rack squat 5 each? 2x medium Russian kb swing 10x Swing goblet 10x Swing squat 10x 2x heavy Step back swing 5x each Step back snatch 5x each Side swing 5 each Rotation swing 5x each Rotation swing and row 5x each 2x heavy Kb pull trough 10x each Did I get this right ?

[@ironfistjdk8727]

0:21 -> 4:30 4:35 -> 5:05

[@kief_yt]

Would you recommend this circuit for beginners or would there be a better fully body kettlebell workout you'd recommend? I lifted weights 5+ years ago, just now geting into boxing and love the idea of these workouts. cicuits/HIIT was my preferred workout vs high weight lifting.

[@PhilDaruStrong]

This would be more intermediate to advanced

[@galpo8663]

Is this a full body training?

[@FlowPain7]

🔥🔥🔥🔥🔥

[@briansingh1635]

Word

[@squall557]

What is the weight of the ketllebell please ? What should be ?

[@eamonob84]

Gonna be totally dependent on the person, how strong you are, how familiar you are with kettlebells, etc.

[@squall557]

@@eamonob84 Merci beaucoup !

[@umove3069]

I soccer fitness coach, when are you coming to Dubai?

[@PhilDaruStrong]

In April 2024

[@ballergs83]

Can you pls create a follow along?

[@PhilDaruStrong]

It’s coming soon

[@1x1_southcoast83]

💣🔥

[@Sons_Brad_Dalton]

Can’t wait to rip this one

[@sahlanfauzi6657]

4:55

[@leggoego]

tgu's are too complex for the average person esp without a coach. omit them.

[@chethansingh-g8g]

talk less in the video man.. full video has onlg talks

[@TheToeOfEarl]

This has awesome. Would love to find a place like this to train. Anyone have ideas what I would look for? Sport performance centers? Physical therapy centric places? Strength and conditioning center? Live in Denver, btw.