Kettlebell Training for BJJ: 5 Exercises and a Weekly Plan

Jun 21, 2021

Jiu-jitsu punishes two things faster than anything else: a grip that quits and a trunk that folds. Kettlebells happen to be very good at both, which is why they are worth the space in a garage that already has a mat in it.

Five exercises, a weekly plan, and what to do when your hands are already wrecked from gi training. Movement teaching is in the kettlebell exercise guide for fighters and grapplers. For the whole strength picture, read the BJJ strength and conditioning guide.

Before anything else: lifting does not fix a gas tank problem that comes from squeezing too hard and forgetting to breathe. Read why rolling alone will not fix your gas tank first if you gas in round two.

The Five

1. Suitcase Carry

One bell, one hand, walk without leaning. The side of your trunk that is not holding anything has to work the whole way. That is the exact quality you need when someone is trying to break you down to one side.

Three sets of 40 yards each hand. Heavy enough that the last ten yards are a fight, light enough that you never tip.

2. Turkish Get-Up

Get off the floor holding a bell without letting it move. It is the closest thing in a gym to standing up in someone’s guard. It also finds every stiff hip and cranky shoulder you have been ignoring. Details in the Turkish get-up for MMA and BJJ.

Three sets of two each side. Light. This is not a lift you load.

3. One-Arm Press

Framing, posting and pushing off happen one arm at a time with your trunk holding it all together. A two-arm bench does not train that. A one-arm press does.

Four sets of five each side. If your lower back arches to get the bell up, drop the weight.

4. Swing

Hip snap plus a set of lungs, in the same movement. It is the most time-efficient thing in the plan. Do not turn it into a squat — read how to swing a kettlebell.

Five sets of 20 with 45 seconds between sets. Stop when the snap goes soft.

5. Bottom-Up Press or Hold

Bell upside down, handle in your fist, weight stacked above your hand. It forces a crushing grip and a controlled shoulder at a weight that could not hurt you. For anyone whose fingers are already beat up from gripping a gi, this is the smart way to train the hands. See the bottom-up kettlebell press.

Three sets of five presses or three sets of 20-second holds each side.

The Weekly Plan

Day	Mat	Kettlebell work
Monday	Gi training	—
Tuesday	No-gi	Carry, one-arm press, swings (30 min)
Wednesday	Gi training	—
Thursday	Open mat or off	Get-up, bottom-up press, single-leg deadlift (25 min)
Friday	Gi training	—
Saturday	Competition or hard rolls	—
Sunday	Off	Walk. Sleep.

Two sessions. That is it. If you train jiu-jitsu five times a week and add four lifting days, the lifting is going to eat your rolls. More at the jiu-jitsu movement library.

When Your Hands Are Already Wrecked

This is the real problem for gi grapplers. Your grip is the limiter in training and in lifting, and hammering both means it never recovers.

Situation	Do this	Skip this
Fingers sore, forearms fine	Bottom-up work and rack carries	Towel work, heavy suitcase carries
Forearms cooked	Goblet squats, get-ups, hip work	Swings, carries, anything hanging
Everything hurts	Two days off the grip entirely	All of it. Rest is the training
Fresh hands, competition far off	Heavy carries and grip work	Nothing

Grip is a recovery problem before it is a strength problem. Most grapplers do not need more grip training, they need one week where their hands are not being crushed daily. Then the training works.

Scaling by Experience

Level	Sessions	Focus
First year	2 short	Get-ups and carries. Learn to move under load
Blue to purple	2	Add pressing and heavier swings
Brown and up	2–3	Keep strength, manage the hands, prioritize recovery
Over 40	2	Lighter loads, longer warm-ups, more get-ups

Common Questions

How many kettlebell sessions a week for BJJ?

Two. If you are rolling four or five times a week, a third lifting day usually costs you more on the mat than it gives you in the gym.

What size kettlebell should I start with?

One bell you can press for five clean reps, usually 16 kg for most men and 8 to 12 kg for most women. Add a heavier bell for swings and squats once you can press the first one for eight.

Will kettlebells make my grip stronger for gi?

Yes, but grip is usually a recovery problem in gi training, not a strength problem. Fix the recovery first, then add carries and bottom-up work.

Should I lift before or after training?

After, or on a different part of the day. Lifting first means you roll tired and learn less.

Can I do this over 40?

It is arguably better over 40. Lighter loads, single-side work and get-ups build the joint control that goes first. Warm up longer and keep every rep clean.