The Best BJJ Kettlebell Workout and Exercises in 2024

Looking for the best BJJ kettlebell workout? If so, then you’ve come to the right place.

BJJ kettlebell workouts are a popular and effective way to improve your Jiu Jitsu strength and conditioning.

In this article, I break down the best Jiu Jitsu kettlebell workout options, including kettlebell exercises for BJJ, technique instruction, and putting together your own kettlebell workout for BJJ.

When it comes to the best kettlebell exercises for Jiu Jitsu, the good news is that most fundamental kettlebell exercises, when executed with proper form, are very effective for targeting Jiu Jitsu specific improvements.

Kettlebell training for BJJ has a host of benefits including:

• Improved endurance
• Better grip strength
• Lower and upper body explosiveness
• Full body mobility
• Core strength

The fact is, there are tons of great kettlebell movements you can train.

In general, I follow the hardstyle kettlebell technique as taught by Pavel Tsatsouline in his book Enter the Kettlebell. Research suggests hardstyle kettlebell method in particular is effective for improving the traits mentioned above.

In this article, I’ll discuss my top 6 kettlebell exercises for Jiu Jitsu and give you a few example programs you can follow to kick start your kettlebell training.

By the time you finish reading, you’ll be set to begin your kettlebell training for Jiu Jitsu.

Now let’s get to it and swing some kettlebells!

1. Single-Leg Romanian Deadlifts

Single leg Romanian deadlifts are an excellent Jiu-Jitsu kettlebell exercise that builds stability, balance, strength, and flexibility in the glutes and hamstrings.

I like to include them as part of warmups to loosen everything up while improving performance. You can see this type of movement directly in BJJ techniques such as kicking a leg back while passing guard to clear your opponent’s legs, and similar movements.

To perform Romanian deadlifts:

1.  Begin standing with feet shoulder width apart and a light kettlebell in your right hand.
2. Take a slight bend in your left leg and hinge forward at the waist,  lowering the kettlebell towards the floor in front of you while letting your right leg elevate behind you.
3. Keep your spine neutral and do not allow your back or shoulders to rotate with the weight of the bell.
4. As the bell nears the floor, squeeze your left glute, push through the floor, and return to the starting position
5. Repeat for target repetitions.

Note: you can hold the kettlebell in the same side hand as the working leg or the opposite to vary the training stimulus.

2. Turkish Get-Ups

Turkish Get-ups are an amazing exercise for core, full body stability, mobility, and strength. 

Turkish Get-Ups are one of my favorite kettlebell exercises for BJJ. They also mimic many gross motor patterns in BJJ since you transition from a fully lying position to a standing position while supporting load. Keep your eyes looking up towards the bell for the entire movement until you are standing.

To perform Turkish get ups:

1. Begin lying with a kettlebell at your right side.
2. Rotate and grasp the handle with your right hand. REinforce your grip with the left hand
3. Roll back to your back and position the kettlebell on your chest.
4. Press the kettle straight up, keeping the handle across the palm of your hand and the main bell resting on the top of your forearm.
5. Let go with your left hand and place it 45 degrees off your body on the ground.
6. Shift to your left hip, then come up onto your left elbow
7. Continue up onto your left hand and post on the floor to support your weight.
8. Lift your left hip off the floor and thread your left leg under your body to come to a half-kneeling position.
9. Rotate your upper body 45 degrees to enter a lunge position.
10. Stand up straight, keeping the bell extended overhead.
11. Reverse the entire sequence to return to the starting position.
12. Repeat on both sides for target repetitions.

3. Goblet Squat

Goblet squats are a great way to train the squat pattern with light-to-moderate loads and higher reps. The goblet position also strengthens your arms and upper body for carrying load.

Squats are a key movement pattern for all BJJ kettlebell workout programs, so it’s vital to include some squat variation.

To perform goblet squats:

1. Stand with your feet hip-width apart holding a kettlebell at your chest.
2. Stick your hips back, keeping your chest upright, and lower into your squat.
3. Continue until the tops of your thighs are parallel to the floor or lower.
4. Drive through both feet to return to the top position.
5. Repeat for target repetitions.

4. Kettlebell Swings

Kettlebell swings are the classic kettlebell exercise many people are familiar with for building endurance and explosive hips. Kettlebell swings are a safe and effective way to improve these measures and have numerous scientifically proven benefits.

To perform kettlebell swings:

1. Begin standing with feet slightly wider than hip width apart with a kettlebell slightly in front of you.
2. Grasp the kettlebell with both hands and hike it backwards between your legs.
3. As your back approaches parallel to the floor, explosively drive your hips forward, squeeze your glutes to swing the bell forward.
4. As the kettlebell passes between your legs, brace your core to prevent your back from hyperextending.
5. Allow the kettlebell to swing until your arms are parallel to the floor.
6. Hike the bell down and backwards to begin the next rep.
7. Repeat for target repetitions.

5. Kettlebell Clean and Press

The kettlebell clean and press builds strength and power in your upper body as well as your core and grip, which is very beneficial for BJJ. I generally include it in any intermediate or advanced BJJ kettlebell routine.

To perform the kettlebell clean and press:

1. Start standing with feet hip width apart and a kettlebell between your legs.
2. Bend at the knees and hip to grasp the kettlebell with your right hand.
3. Extend through the knees and hips to transfer the force through your hand and drive the bell upwards, close to your body.
4. As the kettlebell passes your chest, feed your hand through and rotate the bell into the front rack position.
5. Stabilize your body, then press the kettlebell upwards, rotating your hand outwards as your press, until your arm is locked out.
6. Lower the bell to the front rack position, then let it drop and swing it back between your legs.
7. Use the momentum of the swing to transition into the next repetition.
8. Repeat on both sides for target repetitions.

6. Kettlebell Snatch

The kettlebell snatch is the ultimate BJJ kettlebell exercise to build explosive power, firm grip strength, and wicked endurance. I recommend these as a key component of the best kettlebell workout for Jiu Jitsu and any sport.

If you cannot perform them yet, keep working on your swing, squat, and clean and press. Then, focus on learning snatch technique.

To perform the kettlebell snatch:

1. Begin standing with feet hip width apart and a kettlebell between your legs.
2. Bend at the knees and hip to grasp the kettlebell with your right hand.
3. Explode upwards aggressively to swing the bell up. Keep it close to your torso.
4. As the bell passes your chest, pull it backwards to flip and rotate it.
5. Feed your hand through and catch the bell in the overhead rack position.
6. Carefully drop the bell, keeping your grip, and reverse the motion.
7. Use the momentum of the swing to transition into the next repetition.
8. Repeat for target repetitions.

7. Kettlebell Farmer’s Carry

Farmer’s carries are a great way to build functional core strength, grip, and overall stability in your Jiu Jitsu kettlebell program. Not only are they one of the top BJJ kettlebell exercises, they are also great for general strength and conditioning.

You can perform farmers carries using multiple carry techniques including:

• Suitcase carry
• Front rack carry
• Overhead carry

To perform kettlebell Farmer’s carries:

1. Begin standing with 1 or 2 bells at your sides.
2. Pick up your kettlebell(s) using one of the carrying techniques.
3. Walk at a slow/medium pace, carrying the bell(s) while bracing your core for the target distance.
4. Repeat for target repetitions.

Choosing a Kettlebell Weight

For a basic BJJ kettlebell training program, begin with 3 kettlebells. One light bell, a medium one, and a heavier one.

There are many types of kettlebell. BJJ workouts and exercises with kettlebells can be done with both competition and hardstyle kettlebells.

Ideally, space them out by 4-kg each bell.

For example:

• 12kg (light)
• 16kg (medium)
• 20 kg (heavy)

Your current strength and size will determine the optimal kettlebell for BJJ starting weight. As your strength, endurance, and power improves, you can increase the reps or move up to the next kettlebell weight.

Jiu Jitsu Kettlebell Workout Examples

Kettlebell Warmup

Start each workout with 2 sets of 10 repetitions on single leg deadlifts.

Progress into 3 or more Turkish Get-Up repetitions on each side.

From there, perform 10 kettlebell goblet squats immediately followed by 10 kettlebell swings. Rest for one minute and repeat for 2 or 3 rounds. You can also turn this into its own BJJ kettlebell circuit.

BJJ Kettlebell Circuit  Main Workout

Based on how you do on the warmup and your strength, you will follow one of the three following templates for your BJJ kettlebell program:

Beginner (if warm up difficult)

• Turkish get ups – 5 each side with light bell
• Kettlebell goblet squat 5 x 10 repetitions with medium bell. Rest 60-90 seconds between sets.
• Swings 5 x 15 repetitions with a medium bell. Rest 60-90 seconds between sets.
• Clean and press – 3 x 5 each side with light bell
• Snatch – 3 x 5 each side with light bell
• Suitcase carry – 3 x 20m laps –  Rest 60-90 seconds between sets.with heavy & medium bell (alternate hands) 

Intermediate (warmup moderate)

• Turkish get ups – 5 each side with medium bell
• Kettlebell goblet squat 5 x 10 repetitions with heavy bell. Rest 60-90 seconds between sets.
• Swings 5 x 15 repetitions with a heavy bell. Rest 60-90 seconds between sets.
• Kettlebell clean and press – 5×10 each side with medium bell
• Kettlebell snatch – 5×10 each side with medium bell. Rest 60 seconds between full sets.
• Kettlebell front rack carry – 3 x 20m laps with heavy & medium bell (alternate hands). Rest 60-9 seconds between sets.

Advanced (warmup easy)

• Turkish get ups – 5 each side with heavy bell
• Kettlebell goblet squat 5 x 12 repetitions with heavy bell. Rest 60-90 seconds between sets.
• Swings 5 x 15 repetitions with a heavy bell. Rest 60 seconds between sets.
• Kettlebell clean and press with heavy bell – 5×10 each side
• Kettlebell snatch – 5×10 each side – rest 60 seconds between full sets.
• Kettlebell overhead carry – 6 x 20m laps with medium bell (3 laps per arm). Rest 60-90 seconds between sets.

Note, for additional kettlebell workout options, I would recommend doing Simple and Sinister for BJJ kettlebell workouts.

BJJ Kettlebell Workout and Exercises Frequently Asked Questions

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