3 Kettlebell Exercises for Rotational Power and Endurance | Phil Daru 

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

He was smiling when he said that lol

Stg bro

Real Talk fam

got any tips for someone starting to do the same?

@@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.

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

Yes I can show my grapplers DB circuit

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

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 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-FBPTBaeuic8.html -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 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-IbbvF7AoWa0.html -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) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-E80w9IhVE1A.html (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)

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

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.

Check my older videos

thank you

I have not but these movements would apply

@@PhilDaruStrong Thanks Phil.

Yes it could be a sub out

@@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.

good Q 👍🏻

It’s coming

@@PhilDaruStrong tq bro

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