3 Kettlebell Exercises for Rotational Power and Endurance | Phil Daru

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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!

[@morenoh149]

0:35 hip shift 1:59 hip shift swing 3:15 coil to press

[@thebeautifulviolenceclub8087]

“No this is not Yoel Romero’s little brother !” 😂😂

[@notyourdinner3446]

So glad he said that because in the thumbnail I thought it lol!!!

[@hanswestmar4249]

He was smiling when he said that lol

[@kirkusarelius3365]

Best coach around, #1

[@alexescobar7292]

Stg bro

[@gamerx30]

Real Talk fam

[@jakeowens1253]

😂as soon as I started video I was like "that yoel romero?"🤣 Thanks Coach Phil for clearing that up right off the bat! 👍💪

[@danielgray5756]

These type of videos are 🔥 to me right now with everything going. Thank u!

[@doccholo905]

Love the vids Phil, because of the detailed explanation of how to do the exercises, how they affect certain body parts, and why it should help you improve physically. Great stuff!

[@justinyglesias5383]

Been really using the videos a lot! Thanks again man.

[@AlVanFit]

Great Channel Daru. I enjoy the unique exercises you regularly put out. Been watching a vid in car before gym weekly now to do find new functional stuff.

[@IRONPOD]

Again high quality information

[@Nate-dj9nt]

Your videos are so helpful. I hope to start training for a boxing match to raise money for Cancer research soon, covid permitting. I look forward to documenting this on KZbin

[@davidmolnar4843]

Good simple real world movements. Thank you

[@cassimcarrim8588]

Brilliant coach. Excellent exercises. Real value exercises

[@gipsystrengthmedia9022]

Been following Darus’ training methods here on YT and I’ve gotta tell that my punching power has increased within a week by a lot. Thanks for this, Daru.

[@kamesennin178]

Excellent thank you so much🙏

[@jamescannon1161]

I'm really loving the recent stuff

[@dadventuretv2538]

Thanks man. Incorporating in today’s workout. Already do the alternating hand swing but without the lateral part so that looks like a great addition. Primarily working out for Mountain Biking now at age 50 these look perfect.

[@kingslavd661]

This looks awesome, will try this today.

[@peaceandgraceforjenn]

Thanks for this - something new for me. Am 48 so the first one excellent for warm up!!

[@Rob-gp6yb]

Cheers Phil, love that coil press

[@mrmunson5423]

You sir, are a better trainer. I like the idea of the mentorship you mentioned. I am a trainer in a gym, full of everyday people, I love my job, lack confidence despite being in the industry for many years, but I am passionate and committed to helping people, I know what I’m doing, but when I see quality like this, I realise that I should be more creative and brave with exercise selection. I love yoga too - great, great video man 💪

[@emaddarawsheh7420]

Gold.....thanks Phil

[@thebigchimpanski4783]

Why did I never think of these? … good stuff Man

[@willianrosales2093]

Thanks Phil good exorcise i Will do it add to My traíning

[@conspiracychris4742]

Rotational force is my favorite thing to train! Thx coach you duh best.

[@jamiegaudet6008]

got any tips for someone starting to do the same?

[@conspiracychris4742]

@@jamiegaudet6008 mark wildman has a great kettal bell channel but my fav excercises right now are paloff press variations with a resistance band. High plk kettal pull thru, med ball throws and hollow body variations.

[@omermohamed323]

Good stuff Dr Daru

[@indisingh1990]

Good timing I just order kettle bells

[@DAconfusedZED]

I’m excited to discover your channel as working out after 20 years has become stale but functional exercises provided by you are great!

[@TyMcLeod]

Incredible content

[@danielh8238]

Just finished shoulder KB routine, nice one

[@hanswestmar4249]

Your beard is classy my man. Great videos too thanks!

[@HULKBIGHEAD]

Thanks for tips

[@sambsialia]

Man’s a genius.

[@jamesford8701]

I thought u were coming out with a kettlebell program? Is that still in the works or did I get it wrong? Thanks

[@RiccaRazor]

Top notch

[@jorgecastro4309]

I do this and I'm telling ya'll, this got me in incredible shape!!

[@RichFitzwel]

Good shit

[@dundee1080]

Awesome

[@tracewalker4963]

Love the kettle bell shit

[@Ksamenk]

fist time I see the last exercise.., thanks

[@bag-life]

Saw that you trained the Louisiana legend!!! I TOLD ALL THE HOMIES HE WAS TAKING THE DUB COS I KNEW CONOR WAS GONNA GAS !!! Anyway I recently acquired kettle bells fasho adding these to my touring ty

[@caiquesilva2752]

Do more kettlebell workouts

[@gokuryu]

Who the hell gave this a thumbs down?

[@dayd7420]

1. LOWER BODY HIP KETTLEBELLS ROTATIONAL POWER & ENDURANCE (Weight BB/DB/Cable) Phil Daru kzbin.info/www/bejne/mpisn4mje7Gpia8 -Kettlebell hip shift 60 secs or more or 5-10 reps each side (for aducters & glumede) (begin by hip shifting to one side to start with that knee slight bent and the other leg more straight, hold the kettlebell in the opposite arm by centerline near the thigh, next shift to the opposite hip, dropping and catching the weight switching hands) -Hipshift kettlebell swings 5-10 reps (switching from flexion going down, into extension going upward, do more quality reps) (when coming up with the kettlebell the knee of the same side leg should be more bent with the other leg more straight) (for kettlebell swings, ensure increase the range on the way down swinging the kettlebell far behind you for more power) (when coming up on a kettlebell swing, make sure to be explosive in the hips and not swinging the ball too high) -Coil to Press (functional punches) (for legs, hips & the transverse plane (trunk, obliques, transverse abdominal & rotational power) (get into a deep lunge position, coil laterally flexing the weight down on the forearm to open up with full flexion, the torso should be bent to the side of the weight, then as you go to step, follow up by rotating straight punching to the ceiling with the forearm & shoulder. Coil on the knee side, with internal rotation on the stance leg, while the swing leg comes out in front as u press the weight punching up, so as u press into expansion, have the other side go into coil which gives compression)

[@dayd7420]

1. SHOULDERS for MMA (Weight BB/DB/Cable) Phil Daru -Cuban Press (keep the elbows up high and dont drop them down when raising up the weights into a scarecrow position, proceed to shoulder press up in the air with palms facing front, make sure not to round your back when bringing the weights back down with palms facing the back) -Serrano Press (on a 45 degree bench in a position looking similar to inverted Y's, making sure neck is above the headrest) -Banded Facepull 1. CORE for Boxing & MMA (Weight BB/DB/Cable) Phil Daru kzbin.info/www/bejne/fHOzhXWXmtqcmZo -Farmer carry walks with kettlebell (keep shoulders retracted back for core) (for using muscles working together synergystically to increase movement quality) (walk 1 step at a time, stopping with the back heel up as if to generate punch force, make sure to grab the ground and stay rooted with the feet, then side bend with flexion, coming back up with the kettlebell while taking the next step to repeat this again) Bear crawls w/ ab roller (for anti rotation and anti flexion. works the serratus, errectus abdominals & obliques, be sure to keep the nuetral position of the spine not letting the base cave forward) 1. CORE Rotational KO Power & Stability (Weight BB/DB/Cable & Bands) Phil Daru kzbin.info/www/bejne/f5PFp3ltdtSKl5I -Banded rotating core twists 3-4 x 8-10 reps (activates power through obliques, transverse abdominals & glutes) (get into a 90/90 position & setup by driving hips into extension so when you pull the band past midline, you will have tension throughout the whole range of motion. Start by getting up into position, squeezing glutes, locking out both hips forward with a straight stable base keeping your knees in line with the band) (interlock both hands on the band keeping posture, next pull the band with your far side hand first, pulling the band to the midline & back, ensuring you have a tight core, posture & squeezing glutes & abductor when you pull the band, connecting all the muscles within the movement) kzbin.info/www/bejne/e2mTqGx_nbt4Z6M (with kettlebells) -Turkish getup with bottoms up kettlebell hold 15-25 lbs (for core & trunk stability & grip strength) (lock down your lat on the side of the kettlebell making sure the scapula is retracted, keeping one knee up on the same side the kettlebell is up, plant the other hand out to the side, brace your core and sit straight up where the kettlebell is over your head, plant the other hand behind you now to be up before the heels push your hips up follow by pushing with your heels down against the ground driving your hips up squeezing your glutes maintaining position stability with the obliques, slowly bringing the kettlebell down, bringing the other hand back out to the side of you, making sure you activate and hit every vertebrae on the way back down) -Kettlebell anti-rotation core pulls 50lb kettlebell or heavy (for internal & external obliques, transverse abdominal & full core stability) (start out with your hands out on the ground like a pushup shoulder width with feet out wide keeping a straight spine, next reach underneath where the kettlebell is facing down and pull it through to the other side using ur lats, romboids & rear delts pulling through with no abdomiinal crunching when crossing the arm under to get the kettlebell, instead maintain a straight stable core & shoulders staying upright when you pull underneath through to the other side with the kettlebell, not reaching too far rotating the body)

[@Mason_Ramos]

Love the content man, I've adopted a lot of your methods into my routine. Not a fighter but I love to train like one. Would you recommend for regular people who don't plan on competing but who still love to train like a high level athlete to periodically put themselves through a "camp/season" for themselves? Or is there a method you would recommend for steady gains without peaking? Keep up the good work brother!

[@PhilDaruStrong]

I do like to follow more of a concurrent/conjugated style for those not looking to peak and maintain throughout the year I have a program app that goes through this it’s called fight dominance it’s on my website

[@divardo1408]

The guy in the thumbnail looks like a mix of Detrius Johnson and Yoel Romero

[@charles_75.49]

Nice video!! Could you do a video where you show some dumbbell wrestling exercises

[@PhilDaruStrong]

Yes I can show my grapplers DB circuit

[@charles_75.49]

@@PhilDaruStrong thanks a lot I started wrestling a few weeks ago and got some dumbbells at home so i can train a little bit

[@luckysharma-gc1vs]

From where I can get personal training I can't find link . I want online personal training for mma .

[@BREZ760]

when doing kettlebell exercises in general should you be aiming for 1/2 min with rest periods or reps of tens im working with a 16kilo kettlebell and i weight around 70kilo any advice i want to develop power for kickboxing

[@Jay9xOTDark]

Shit I actually thought that was Yoel haha Thanks for the vid!

[@xyzct]

I did these exercises and now I have an awesome beard.

[@GhaimiNacer1982]

can we build muscles by those exercises??

[@MegaSchew]

These are amazing! I have a softball pitcher im working with and these will work wonders for her. Thank you! #prettybrain

[@bondjames-bond7664]

What weight KB shud v use ? Skinny guy here 53 kgs only

[@KarateRustamRoshchin]

👍💪🎯

[@youcefbanroi1138]

New romiro coach 😁😁😂

[@milliern]

Yoel shoutout!

[@sumona8632]

You look like Brock Lesnar and Connor McGregor had a kid

[@caseycollum3003]

So I only have 30-45 minutes a week to put towards strength training as I work full time and train MMA for around 8-10 hours a week. What would be the most beneficial way to allocate that time to see noticeable improvements in my game?

[@yangtroy1]

How do you only have 45 mins a week for strength training but 10 hrs for mma

[@bibekkahlon6105]

You could probably do like a 10 minute kb exercise set everyday. Im sure that could help with dividing up your time throughout the week and maybe even doing it a couple times a day.

[@Varkhondjie]

Phil can you do a video about kicking harder for MMA pleas

[@PhilDaruStrong]

Check my older videos

[@Varkhondjie]

thank you

[@cayenne767]

would the KB coil to press work as a substitute for a landline press? - asking for the people who don’t have access to a landline press :)

[@PhilDaruStrong]

Yes it could be a sub out

[@cayenne767]

@@PhilDaruStrong thank you Sooooooooo much for replying to my question. I’m gonna start #FightReady for the 2nd time around in a few weeks and will use the KB coil press as a substitute. - My Muay Thai gym is at a temporary location, so all the barbell + S&C equipment is in storage, and I’m doing my strength work at a big box gym that only has Smith Machines.

[@heaven-earth108]

good Q 👍🏻

[@monicagabrielahernandez626]

🤩

[@henryhoward855]

Have you trained any top tennis players? Do you have a tennis training programme?

[@PhilDaruStrong]

I have not but these movements would apply

[@henryhoward855]

@@PhilDaruStrong Thanks Phil.

[@bondjames-bond7664]

Sir A few plyo exer for upper body for boxing pls ???

[@PhilDaruStrong]

It’s coming

[@bondjames-bond7664]

@@PhilDaruStrong tq bro

[@KongGooksu]

lol I immediately thought that he was Yoel's secret brother

[@valentineelias7299]

He really looks like Romero 💯

[@gamerx30]

Phil when you going to get a television show fam? Dana White should start up Tuf again and put you on.🥊🥊🥊

[@seancorrea5078]

i really thought this was yoel romero frkn the thumbnail

[@DoomSlayerEythyn]

Very surprised no one has said you look like brock lesnar lol

[@malikepperson6164]

How well do these exercises translate to football?

[@PhilDaruStrong]

I use these with my highschool and college football athletes all the time

[@gabemeadows2087]

Okay

[@Adam-td5eq]

The first think I thought was that he looked like yoel Romero 🤣

[@juliannieto4168]

4:16

[@Nutella-gn9uv]

1:39 2:50

[@kin263]

Drop the theo von video

[@macken97310]

i have to quite

[@macken97310]

brow no

[@paulshealthfitness7922]

clickbail with romero looking thumbnail. he looks slightly more european mixed