In order to generate force in the body and transfer that force into an effective strike, there has to be an understanding of the essential mechanics involved. In the myriad of martial art systems, be it karate, kung fu, boxing, or ju jitsu, the student is first taught how to stand. The particular stance of the system sets the foundation for developing effective strikes. With the study of stance/footwork, the student learns how to generate force from the ground up. The legs coil and uncoil, lunging and evading, all the while storing and unleashing elastic energy. So from the beginning all students learn that

The legs are integral to the development of striking power.

As force is increased through the foot's contact with the ground, it moves up the leg as a wave and joins with the force generated through the rotation of the hips. This rotation allow for greater extension and projection of the accumulated force. Simultaneously the abdominal "core" is contracted and pressurized so that the force has a stable "platform" to project forward from as the fist (or palm, foot, etc) impacts its target. Some martial art systems teach use of the kiai at this point, to increase the pressurization in the abdominal cavity. Keep in mind that the hip joint is complex and involves a large mass of musculature. Some martial art systems emphasize training the muscles of the inner hip (piriformis, iliopsoas, etc.--baguazhang is famous for this) rather than simply the large muscles of the outer hip, such as the gluteals.

The hips are integral to the development of striking power.

"Now", you say, "I got it". But wait, there's still one key mechanical component to add, if you want to maximize your punching power. The expansion and contraction of the muscles of the thorax will generate incredible power when applied to a strike. The reason is because we are talking about very strong muscles, the muscles that are involved with respiration such as the intercostales and subcostales, and the diaphragm. The latissimus dorsi (lats) also act as an accessory muscle in respiration. As the legs are propelling the force forward and the hips are rotating and extending the force, the torso will be forcefully contracted as the strike impacts its target. One should note a strong compression in the abdominal region and the ribcage.

The muscles of the thorax are integral to the development of striking power.

The exercise that I have found to be very useful for teaching the body how to properly contract the thorax is the Russian Military Press. If you are not thoroughly familiar with this exercise, review the RKC video and book and practice the RMP with kettlebells! With some practice, you will get a very clear sense of fully expanding and fully contracting the muscles of the ribcage.

Once you have developed the full range of motion with the RMP, put down the KB and practice the same movement with just your body. You should still be able to create the proper tension throughout the body. With the hand that is not pressing, place your fingers over the side of your ribs on the working side. As you press the hand overhead, you should feel the ribs on the pressing side open fully, so that you can poke your fingertips between the ribs. As you pull the hand down, feel the ribs closing around your fingers, so that at the bottom of the compression, your ribs form one solid 'vest', and your fingers cannot penetrate between the ribs. It is very important that you fully compress at the bottom of the movement. Think of corkscrewing the elbow down into the body as you pull the arm down. Feel a solid linkage from the armpit all the way down to the hip, so that the lats and obliques feel like one continuous muscle.

Over time, you will learn to easily expand and contract the muscles of the thorax and will be able to do so with less and less movement of the arm. Progress to the point that you can solicit the full expansion and contraction of the ribs without having to move the arms at all. Once you are at this stage in your practice, you will be able to transfer this muscle control skill into your strikes.

The legs, hips and torso and involved in all types of strikes, be it straight punches, uppercuts, hammer fist, elbows, knees, or kicks, as well as in grappling and throwing.

To incorporate full body power into a strike, there must be power generation from the legs, hips, and torso.

There is more, of course, to generating powerful strikes than the basic mechanics discussed above. Other key components include technique, timing, and balance, as well as strengthening weak links in the body such as the wrist for punching and the foot/ankle for kicking. However, by learning how to properly integrate the strength of the torso with that of the legs and hips, you are enhancing your ability to maximize your striking power.

Confusion often surrounds the topic of strength training for the martial arts. There are generally two schools of thought on the subject. One school states that weight training is detrimental to martial skill acquisition because the excessive tension held in the muscles will reduce the fluidity of movement, thus robbing one's technique of speed and power. The other school says that strength training done correctly and as a compliment to the martial skill training will increase the contractile strength of the body without sacrificing flexibility, the end result being improved speed and power.

Where do I weigh in on this long-standing debate? Some weight training practices will indeed create sluggishness and a loss of tensile strength but only if the martial artist uses a body-building or train-to-failure approach. Any weight training will also diminish martial skill if it becomes the primary focus rather than a supplement to the martial arts skill training. Strength training, when the appropriate method is selected, will compliment and contribute to enhanced martial art skill, in the form of greater speed, power, flexibility and endurance.

So what is the right method of strength training for the martial artist? Why should a martial artist practice strength training, and how does one begin? While there are many training tools available, kettlebells are the tools that offer the most to the martial artist's strength training curriculum.

Of all the physical variables that the well-rounded martial artist must address when designing the right strength training program, there are 4 in particular that kettlebells address better than other training modes: strength/endurance, mental toughness/body hardening, martial specificity, and efficiency (economy of motion).

In a martial arts or fighting context, strength/endurance, or "enduring strength", is the ability to fight with intensity for extended engagements. This is even more crucial than maximal strength, or the ability to deliver one very powerful blow. Maximal or limit strength is very important as well, as in knockout power, or a quick submission, but the well rounded fighter must be prepared to deliver multiple strikes in combinations. This requires tremendous strength/endurance. Kettlebell high repetition snatches, for example, develops a strong work capacity and anaerobic threshold. This means that you learn to continue to apply power even while aerobically taxed. For the martial artist this is a very important skill. Often times it is not how strong you are when you are fresh but how strong you remain once you become winded and have expended a lot of energy that determines the outcome. Because kettlebell lifts require full-body integration, it is a much better tool for the martial artist than doing high repetition isolation movements with a barbell or dumbbell.

Mental toughness and body hardening are listed together because they cannot be separated in the application of martial arts. One who is "mentally tough" will fold under an effective thai kick to the lower leg, if his body is not sufficiently hardened for the impact. Likewise, the fighter with a ruggedly conditioned body will eventually waiver if he is kept in an uncompromising position, such as a lock, unless his focus is perfectly sharpened and mentally tough. Kettlebell training helps to develop the necessary psycho-physical balance that is crucial to effective martial arts. In exercises like the kettlebell clean and snatch, wherein the kettlebell flips around the hand, and rests on the forearm, there is body hardening occurring due to the impact of the bell on the arm. In the early stages, the bell tends to come crashing down on the forearm, even causing pain. The perseverance to proceed is an early test of one's mental resolve. As the techniques become more refined, there is less impact on the forearm, as one learns to move the hand fluidly inside of the kettlebell handle. Even still, the bell rests on the forearm, exerting pressure and over time increasing the density and hardness of the area. Such training as the high-repetition snatch and jerk as seen in traditional Girevoy Sport of Russia is a real test of both on's mental resolve to persevere and physical ability to accept pain. These attributes need to be embraced by the martial artist as well.

In sports science, the term "specificity" refers to the adaptations to the physiological systems that occur as a result of the training program design. For the martial artist, the strength that is developed through supplementary weight training must be able to transfer into improved striking, kicking, grappling, trapping, and throwing skills. If your fighting techniques increase in speed, power, and focus as a result of your strength training program, then your program has a high degree of specificity to your martial art skill. If you become more sluggish and start getting hit by people that couldn't hit you before then the strength training regimen is ill-designed and non-specific.

Like in martial art technique, in kettlebell lifting the grip, the hips (and core), and the stance are involved in every motion. The highly ballistic nature of such exercises as swings, cleans, snatches and jerks very closely mimic the type of explosive full-body integration involved in executing effective strikes, kicks, and throws.

The concept of training specificity ties in very closely with the concept of training efficiency; you won't have one without the other. With a strength training program that is specific to enhancing martial skills, we also develop efficiency. All martial art styles pursue an economy of motion. The prevailing quality in the movement of gifted martial artists is efficiency. This is irrespective of the style and is independent of the speed of execution. Efficient movement will remain efficient whether practiced at full speed or in slow motion. Efficiency relates to using only the energy necessary to achieve the result, nothing more. It also relates to spending only the time necessary to achieve the objective, no more. In a martial analogy, this means not using 1000 pounds of force, when 4 ounces will do. If you can unbalance the opponent with only slight movement, it is more efficient than using every last bit of energy to send him off balance. When cultivating martial skill, most of one's time should be spent on mastering the particular techniques of one's style, not on cross-training. The strength training protocol selected should be one that allows for specific strength gains without demanding too much time away from the martial skill practice. This means relatively short, intense workouts that allow the body to remain fresh for skill practice. The specific time guidelines are relative to the experience and physical attributes of the trainee, but as a rule of thumb, the strength training curriculum should not exceed 30% of the martial artist's total training. In other words, to be efficient with his use of time, the martial artist should spend at least 70% of the total practice time on the martial art skill training and not on lifting weights.

To develop an efficient strength training regime, kettlebells are the ideal choice because the types of movements are similar in nature to many of the basic martial art techniques. This contributes to the economy of motion — you are not being asked to learn radically different motor patterns. Take the 2 Kettlebell "rack position", in which 2 kettlebells are resting on your arms and body. This position is attained by taking a kettlebell in each hand and cleaning them to the top position. The kettlebells stay in the top position for a period of time. This 2 kettlebell rack position is mechanically very similar to a basic guard position, as in boxing. In a fighting stance, there of course will not be kettlebells in your hands, and one or both hands may be extended slightly in front of the body, with one foot forward. The action of the body, however, is virtually identical: the lats are "full", in a very strong compressed position, the shoulders are relaxed and sunken, the chest is hollow and the back is rounded, the knees have a gentle bend (springy), and the tailbone is tucked slightly under. Try this: take a fighting stance of your liking and bring the hands up in a guard position. Notice how it feels in the back/lat, abdominals and ribcage. It should feel very full, alive, and powerful, like a tiger ready to pounce. Now do the 2 kettlebell clean and hold them in the rack position. The same sensation of fullness in the torso should be present.

The similarities in mechanics required for the martial technique and the kettlebell technique make the 2 kettlebell clean/rack a highly efficient choice of exercise, due to its specificity. Because you do not have to alter the body mechanics for the two movements, there is no wasted time in your strength practice. There are numerous other examples of kettlebell drills that have a high degree of specificity, and are mechanically efficient for martial artists.

Some of the most significant characteristics of a well-rounded martial artist are strength/endurance, mental toughness/body hardening, martial specificity, and efficiency. These 4 attributes need to be addressed when supplementing martial arts practice with weight training. Kettlebells are the tool of choice for accomplishing these objectives, and when properly integrated will increase the speed, power, endurance and movement skill of the martial artist.

Can you get bigger and stronger with kettlebells?

Yes, if you use heavy kettlebells and know what exercises to do. I started training with kettlebells over three years ago and was always interested in lifting heavy kettlebells for strength and power. Doing tons of reps with light kettlebells never appealed to me. While my goal was not to get bigger, it happened as a side effect of hard training with heavy kettlebells.

While I am not giving any of the Venice Beach Bodybuilders any competition (Not one of my goals and I doubt that it is one of yours), I have shown clearly that you can build a strong, muscular, and flexible physique with kettlebells. When I first started lifting kettlebells, I could barely press two 70lb kettlebells three times. Now, I can press two 88lb kettlebells five times at a bodyweight of 195lbs.

Lets go over the best kettlebell exercises for size and strength and a sample program to get you started.

Mahler’s Kettlebell Arsenal

Double Front Squat Double Swing Double Snatch Double Windmill Turkish Get-up Double Military Press Double Bent-over Row Floor Press

It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells. Why? The reason is obvious. More resistance equals faster hypertrophy and strength gains. Lets use the example of the Double Military Press to illustrate this point further.

When you press one 70lb kettlebell overhead your body is working against 70lbs total. When you press two kettlebells overhead, your body is working against 140lbs. I say body, as the military press requires a full body effort when executed properly. To lift the most weight overhead, you need to flex your butt, legs, stomach, lats, shoulder, triceps and bicep. The more weight that your body has to work against, the more intense the exercise is and the more hypertrophy will be developed. If lifting one kettlebell were superior or even just as effective, then why do thousands of bodybuilders and athletes focus on basic compound barbell exercises? Why not do one-arm bench presses instead of two-arm barbell bench presses? Unilateral exercises are great for addressing imbalances and have a place in a training regimen. However, focusing on compound bi-lateral exercises is the way to go for maximum size and strength. Lets use the example of the kettlebell front squat to drive the point home.

Do you really think that front squats with one 88lb kettlebell will be as effective as holding two kettlebells? Sure with one, your core has to work hard to maintain balance, but you are only working with 88lbs. With two kettlebells, you have to work against 176lbs and believe me this is harder than it sounds. Holding two big kettlebells in place for full body squats requires concentration, a strong upper body, and some strong wheels. The payoff? You get bigger and stronger legs.


The only exercise listed above that is done with one kettlebell is the Turkish Get-up. The TGU has many benefits. One, TGU’s builds a strong core, which is mandatory for heavy leg and overhead work. Two, TGU’s build up shoulder flexibility and stability, which is critical for strong pressing. The double windmill will work as well for building the core and shoulders. However, the TGU is still a wise choice to implement.



Next, lets go over s sample four-week program to get you started.

Mahler’s Plan Of Attack

5x5 (Five Sets Of Five)

Weeks 1-4

5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on some size and strength. It was a favorite of legendary bodybuilder Reg Park who just happens to be Arnold’s idol. Here is how it works.

Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set. Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate.

One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down.

Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to sixty seconds. When you can do 5x5 with one-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells.

A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press, and then 5x5 on the Sots Press. When you can do double swings easily with 5x5, move up to double snatches. There is always something that you can do to make an exercise harder or a training regimen more effective.

Here is a sample 5x5 kettlebell Program:

Monday

A-1: Double Military Press

A-2: Kettlebell Pull-up

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Same directions as A-1 and A-2

Wrap up with:
Double Windmill 5x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Wednesday

A-1: Double Floor Press A-2: Double Bent-over Row Same directions as above B-1: Double Front Squat B-2: Double Snatch Same Directions as above

Wrap up with:
TGU 5x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Friday

A-1: Double Seated Military Press

A-2: Kettlebell Pull-up

Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Wrap up with:
Guard Sit-up 5x5 l,r (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side.

Take a day off in between each workout. In other words, do day one on Monday, day two on Wednesday, and then Day 1 again on Friday.

There you have it. The best kettlebells exercises for getting bigger and stronger and a sample program to get you started. Make sure that you ramp up your caloric intake if you want to pack on some muscle. For more programs and tons of techniques on how to lift the heaviest kettlebells possible, be sure to check out my new DVD, “The Kettlebell Solution For Size and Strength.”

About The Author

Mike Mahler is a strength coach and kettlebell instructor based in Los Angeles, Ca. Check out Mike’s website at www.mikemahler.com for updates and for more information on his workshops and products.

For more information on Mike Mahler and his Aggressive Strength System, please visit his website at: http://www.mikemahler.com

Mike Mahler's Aggressive Strength Products:

	Kettlebell Solutions for Size and Strength DVD 90 minutes of size and strength exercises and programs and an accompanying 123 page ebook! More Details Here
	Kettlebell Solutions for Speed and Explosive Strength DVD 90 minutes of speed and explosive strength exercises and programs and an accompanying 123 page ebook! More Details Here