Combat Kettlebell Systems is a kettlebell and bodyweight training program that involves MMA-inspired kettlebell and bodyweight exercises. Some of the moves in my system involve Brazillian Jiu Jitsu bodyweight exercises fused with kettlebells. BJJ is an art based on ground fighting that involves submission holds, takedowns, escapes and reversals. Two of the moves featured in the Combat Kettlebell Systems Vol. 1 are the Upa Drill and Rocking Chair exercise. By drilling these moves with bodyweight and kettlebells, they will help improve your mobility, strengthen your core, and increase your agility. Keep in mind that these moves have actual combat applications and they are fun! Here are these two moves broken down.
The Rocking Chair is a very versatile BJJ bodyweight exercise that has numerous applications. To perform this exercise, first start from the standing position. Lower your body to a rock-bottom squat position. Roll backwards and perform a break fall (this is done by slapping the mat simultaneously as your back touches the ground). As you come down, tuck your right leg under so that the side of your right shin is flat and you are sitting on your butt. Use this momentum to sit up and thrust your hips forward. Roll backwards and repeat on the other side.
Applied to combat, you would perform the Rocking Chair then a double leg. I am on my back after my opponent has downed me. I wait for the right opportunity and I perform a rocking chair. After I thrust my hips forward, I drop my right knee to the ground in between Oscars legs. I grab the back of his knees with both leg and hook my right leg around Oscars left leg and drive my left shoulder into his body. By me driving my weight forward, oscar loses his balance and I get the takedown. I immediately improve my position by passing his guard and securing side mount.
The Upa Drill is a Brazilian Jiu Jitsu exercise that is commonly used for escapes. It is also an excellent core exercise that builds neck strength. Holding the kettlebell in the goblet position adds more upper body activity to the drill. To perform the Upa Drill, lie flat on your back with your knees bent and your feet flat on the ground. Keep your arms in the “t-rex” position then bridge over your left shoulder. Kick one leg over and roll to your knees then to the upright position. Put your right hand on the ground and roll over your left shoulder until you are flat on your back again. Repeat on the other side.
The most common application for the Upa is the mount escape. In the demonstration pics, the other demonstrator has me in full mount. I bridge to get him off balance and put his hands on the ground. I trap one arm so he can’t counter the roll. I also trap his opposite leg with my foot, then bridge over my shoulder. This forces my opponent to roll until he is on his back. I immediately posture to avoid getting caught in a submission.
Article Information:
This article was featured in the April 2011 Issue of the My Mad Methods Magazine. "Combat Applications: The Rocking Chair & Upa Drill" was written by Joey Alvarado. Learn more about the My Mad Methods Magazine by Clicking Here.
Contributor Information:
Joey Alvarado is the owner and head trainer of Socal MMA Fitness based in East Los Angeles, California. Joey Alvarado is a former professional MMA fighter and competitive grappler, and the developer of the Combat Kettlebell Systems DVD, a unique blend of Jiu Jitsu bodyweight exercises and newly developed kettlebell exercises. Find out more.
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