Improve your BJJ Fitness using this simple Kettlebell complex!

Fitness: is having better capacity to perform at your sport. So in terms of defining fitness for a BJJ player, true 'fitness' must include not just cardiovascular capacity, but also strength and muscular endurance.

Often times when we speak with the BJJ community about improving fitness, people turn to traditional activities such as running, swimming, cycling and so on. While these activities are fine, and they will improve your cardio to some degree, they're quite limited in their transferability to the mats.

Why is this?

Well, fitness for Jiu Jitsu is not simply about having better lung capacity. When rolling, you also need to perform bouts of explosive movement (think scrambles, escapes and takedowns), as well as isometric holds for long periods of time (think gripping, controlling from the back, mount etc) and still be dynamic and powerful in your movement.

Fitness for BJJ includes many aspects of your physical capacity, and this Kettlebell complex will address them all at the same time:

- Muscular endurance, your ability to exert force over a long period of time
- Strength, your ability to produce force and move fast
- Cardiovascular capacity, the aerobic base that allows you to stay focussed and in the fight for a long period of time
- Grip endurance, which is an absolute MUST for any grappler

This Kettlebell complex combines:
- the single arm clean
- front rack squat
- push press

And the beauty is you only need one kettlebell and a small piece of floor space to stand on.

Grab yourself a kettlebell and give it a go.

Let us know in the comments how it worked for you!

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