If you participate in martial arts, consider adding kettlebells to your workout routine. Kettlebell training for combat is gaining popularity among many fitness fanatics, and you can choose from among many exercises to enhance your training.
Fitness professional and kettlebell training expert Mike Mahler recommends two exercises in particular to do with kettlebells that directly benefit combat sports performance, one for improving your attack (your ability to get up from the floor and explode against your opponent) and one for improving defense (your ability to avoid a takedown by moving quickly from your feet to the floor).
Attack: Place two kettlebells on the floor, shoulder width apart, and assume a push-up position with your hands on the kettlebell handles. Do a push-up, then immediately hop forward while holding the kettlebells. This lands you in the starting position for the clean lift. Do the clean with both kettlebells, engaging your hip flexors. You should finish standing, with the kettlebells in line with your stomach and your elbows tucked in close to your body. Reverse the motion and repeat.
Defense: Start by clean lifting two kettlebells to your shoulders. Keeping your elbows tucked to your stomach, take the kettlebells to the floor and jump back with your feet, keeping your hands on the kettlebells. Roll over onto the tops of your feet and arch your back. Tip: This part of the move looks like the "upward facing dog" yoga pose. Jump forward to the start of a clean lift position, do the clean, and repeat.
For both exercises, Start with 3 sets of 5 reps 2-3 times per week, increasing the reps or the amount of weight as needed.