Kettlebell Ground Series Part 1 - Bridge to Combat Sit-Up

As a fundamental movement utilized across grappling sports, the bridge is an escape technique that proves beneficial when driving an opponent off the body from a mounted position. When combining this movement with a kettlebell and transitioning directly into other key positions such as the “combat position”, we are drilling a sport specific sequence helpful for the grappler of any style.

HOW TO PERFORM

• • Lay on your back with your knees flexed and kettlebell resting on your lower abdomen/pelvis.
  • Drive your hips up to the ceiling in a controlled motion and rise the kettlebell up and over your head to one side touching the floor
  • Return back to the start position and repeat in the other two directions (straight overhead, and to the opposite side)
  • Once you’ve completed all three directions, drive the kettlebell forward as you simultaneously tuck one knee under your glutes and sit-up
  • Raise up into the Combat Position and pull the kettlebell into you hip
  • Lower back down under control and repeat

It is recommended the you use a light kettlebell, +/- 8kg, and work on the fluidity of movement above all.

Mike Salemi & Josh Thompson demonstrate The Combat Sit Up with Kettlebell Kings

RECOMMENDATIONS FOR TRAINING:

Suggested Repetitions: 5-10 each side

Rest Period: As little as needed (up to 30 seconds)

*Sets: 5–10

*This series also works well when incorporated into short explosive timed workouts such as Tabata or HIIT training.

Learn more about Mike Salemi: www.mikesalemi.io

Learn more about Josh Thomson: https://knoxxgym.com/about-us/

Videography By: Eli Helfman

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