Mixed-martial arts workouts involve training for a lot of ground-fighting techniques. After all, you need the ability to get out from under an opponent and establish the dominant position should you find yourself with your back to the mat. Such a situation calls for not only fighting skill in arts such as Brazilian jiu-jitsu and grappling but also body conditioning and muscle preparation for specific moves. A good kettlebell program including kettlebell exercises such as the quarter get-up can be a perfect addition to your MMA weight-training routine, training your muscles for the explosiveness necessary for a ground-fighting escape. National and international sambo champion Scott Sonnon takes you through a kettlebell program from Ultimate Conditioning – Volume 2: Ground Fighters called the “quarter get-up.” This kettlebell program is executed by fitness coach John Wolf and is included in Scott Sonnon’s Ultimate Conditioning 3-DVD Set, which includes a variety of mixed-martial arts workouts based on bodyweight, kettlebells, sandbags and more!
KETTLEBELL PROGRAM VIDEO
Scott Sonnon’s MMA Weight-Training Routine Brings Explosiveness to Your MMA Ground-Fighting Techniques
"Our version of the quarter get-up is designed for ground-fighting explosion," Scott Sonnon says. "When we're working the quarter get-up, I want you to focus on getting to the forearm and the far arm with the hand down. Don't come up to the palm and lock the bones. If the bones are locked, that arm's submitted. Come up to the forearm, elbow tight, exhale and pull down to the core."
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Fitness coach John Wolf executes this MMA weight-training routine, lifting the kettlebell as instructed. The kettlebell program starts with Wolf on his back as he launches the weight upward toward the ceiling. Wolf brings his torso upward so his shoulder and arm are perpendicular to the ground.
Scott Sonnon stops Wolf during the peak-lift moment in the kettlebell program and says, "There's your optimal position [to achieve] top position. After that, [your opponent is] on his back. You've rolled your opponent through explosion, using the body mechanics generated and strengthened through proper repetitious execution of this exercise."
The primary goal of this kettlebell program, Scott Sonnon says, is staying focused on being able to explode through the move in this MMA weight-training routine and thus explode during your MMA, Brazilian jiu-jitsu or other ground-fighting situation. He encourages remaining able to perform the move more than once. "The first attempt may not be sufficient," Scott Sonnon says. "Just because it doesn't work the first time does not mean it won't work the next time — if you get all the components in alignment."
Scott Sonnon has served as the U.S. National Sambo Team coach and a top-level referee, as well as being a multi-sport national and international champion. Scott Sonnon has trained MMA fighters Alberto Crane, Elvis Sinosic, Jorge Rivera and Egan Inoue. He has three DVDs available in our online store:
- Ultimate Conditioning - Volume 1: Strikers
- Ultimate Conditioning - Volume 2: Ground Fighters
- Ultimate Conditioning - Volume 3: Kickers