Combat shooting calls upon a multitude of interconnected psychological and physical skills and attributes. Theoretical work and intimate familiarity with the weapon platform, movement practice with a “dry” weapon, “live” fire drills and scenario training with simunition rounds, and psychological work are all paramount to a shooter’s development and cannot be overlooked, however, breathing skills and a good conditioning platform are what provide shooters with a solid foundation and allow them to put these skills together in harsh conditions under duress.
Russian Systema, being a complete martial art developed specifically for the needs of modern warfare, places a huge emphasis on breathing, postural alignment, and selective tension and movement skills that lead to a whole new level of conditioning development. The emphasis is not on simply adding extra “hardware” (increasing muscle mass and power), but instead on upgrading your body’s “software” (the nervous system) that leads to a high efficiency of movement under a variety of combat conditions. Systema movement skills rely heavily on proper recruitment of joints, tendons, and ligaments which do not get tired and can keep going for a long, long
time. Another huge benefit is the enhanced overall health of the Systema practitioner as all bodily systems get worked in a natural and biomechanically correct manner.
Systema has literally hundreds of movement drills (referred to as “combat acrobatics”) that lead to high movement proficiency with any weapon platform, from empty hands to stick and knife to handgun and carbine. Russian kettlebell training is a great tool for loading up some of these combat acrobatic drills for superior skill development and conditioning benefits. The unique design of the kettlebell allows for a great variety of activity-specific movement patterns, while forcing an athlete to maintain a strict alignment of the torso and therefore, improves the stability of your shooting platform.
The drills outlined in this article simply skim the surface of kettlebell loaded Systema movement drills. It will give you a solid foundation that could be later expanded upon. Systema is built on principles, not techniques, and an operator can and should develop his own style of work based upon these principles suitable for his body, training background, and weapon platform employed.
Do not confuse the outlined conditioning exercises for the actual firearm skills, while they will strengthen the joints, tendons, ligaments, and muscles that are specifically involved in the tactical movement with the firearms, they are no substitute for actual tactical firearms training.
I’m currently finishing up a training DVD “Kettlebell Systema” which goes over many dozens of kettlebell loaded combat acrobatic drills. Please stay tuned for its release via my website: UndergroundGym.com.
I suggest that you master the outlined exercises with your bodyweight only first, paying attention to the details. Then you can progress to a light load that could be later increased.
Systema Exercise: Cossack Squat Switch
The Cossack Squat Switch is a great dynamic flexibility exercise that will allow you to engage the hardest ground safely and efficiently either with or without knee pads. Begin on the bottom of the Front Squat position. Breathe by inhaling through the nose and exhaling through the mouth. The key is to transfer all of your weight to one leg, leaving your other leg almost completely unloaded. Once the weight is transferred, fold your unloaded leg to the floor while keeping the entire inner edge of the foot in contact with the ground. Make sure to keep the loaded leg’s foot flat on the ground. The resulted position is commonly referred to as “Cossack Squat” in Russian Martial Arts. Similar to the Racked Duck Walk, make sure to keep your spine vertical and your torso upright. To get back to a flat footed squat position, simply push off the loaded leg to transfer the weight back and raise the knee of the other leg back up. Repeat on the other side.
Systema Exercise: Kettlebell Pistol to Supine
In Systema, training is often conducted with a simulated “handicap.” Combat is unpredictable and you should be able to change levels down and up safely and efficiently either using two legs or just one, in case the other is hurt. This drill will help you to master the single leg level change.
Begin on one leg holding a flipped kettlebell by the handle with both hands. Squat down rock-bottom on one leg under control, while keeping your heel on the floor, then sit on the buttock cheek on the same side as the squatting leg and roll the body down one vertebra at a time down on your spinal erector muscle (in order to keep your spine safe) until you find yourself supine on the ground with both legs extended.
Reverse the motion by sitting up and rocking forward using the spinal erector muscle again. Using the momentum generated by the sit up, rock forward to the supporting leg, ending up flat footed on the bottom of the Pistol Squat. Rise up by pushing the floor away. Exhale when you squat down, inhale when you go supine, exhale when you rock forward and inhale when you squat up (nose / mouth).
Systema Exercise: Kettlebell Racked Duck Walk
Racked Duck Walks develop the ability to move efficiently in a low crouch while maintaining a stable shooting platform. Begin in a low squat on the balls of the feet with one or two kettlebells in the rack position on the chest. The key is to sit very low, “resting” your thighs on the calves. Breathe by inhaling through the nose and exhaling through the mouth. To begin moving, shift your weight to one leg and move the unloaded leg forward, then transfer your weight from the loaded leg to the unloaded one, “leaking” your weight from one leg to the other. Again, the key is to avoid any up and down motion that will rapidly fatigue the lower body, instead, transfer the weight from one support to the other efficiently, resulting in smooth continuous movement that does not excessively fatigue the legs. Racked kettlebells will force you to keep your torso upright and stable, otherwise you will lose the kettlebells and/or waste energy.
Systema Exercise: Front Squat to Shin Box
The Front Squat to Shin Box is a tremendous lower body and core exercise that teaches you to engage the ground safely and efficiently while maintaining a stable shooting platform. When you first attempt this exercise, get down to the bottom of the Front Squat, then transition to the Cossack Squat. Once you master that level, you can go from the standing position right down to the Cossack Squat. Again, make sure that you transfer your weight to one leg while leaving your other leg almost completely unloaded. Once in the Cossack Squat position, roll your buttocks over the Cossack leg’s ankle, while simultaneously extending that ankle. There should be no space in between the instep and the ground. That position is referred to as a “Hunter Squat” in Russian Martial Arts. Continue rolling the buttocks over the ankle and whip the other leg back into what’s called the “Shin Box” position with your shins literally making two sides of a box, while you are sitting on your buttocks. In order to get back up, lift up your torso by extending your hips, then step the far leg up about a foot from your close leg’s knee and post it on the flat foot. Spin over the ankle, making sure to eliminate any space in between the instep and the ground and arrive in the Cossack Squat position. From there simply push off the loaded leg and return to standing. Again, make sure to inhale through the nose and exhale through the mouth and maintain a vertical torso alignment.
Systema Exercise: Double Kettlebell Shin Box Switch
The Double Shin Box Switch teaches you to monitor and suppress targets 360 degrees around the shooter with a few flowing motions of the hips and legs. Begin the drill in the Shin Box position. Lift the torso up by extending the hips up and forward. Pivot on the knees and switch the ankles behind you to the opposite side. Lower the body back down to a Shin Box position on the other side. Leave your ankles where they are and lift the knees in order to switch to the opposite Shin Box position. By now you have done 180 degrees of rotation. Lift the torso again by lifting the hips, switch the ankles, lower down to a Shin Box position and lift the knees. By now you have made 360 degrees of rotation. At this point you can keep going in the same direction or reverse and go back in the opposite direction. Inhale when you extend the hips and move the ankles, exhale when you the hips down and lift the knees. Keep the torso strong and upright.
Systema Exercise: Tactical Get Up
The Tactical Get Up teaches you to engage the ground safely, quickly, and efficiently while maintaining control of the weapon with one arm, as well as to get back up in control. It is also a tremendous total body exercise. The whole exercise is done as one smooth movement. Begin by holding a kettlebell in a locked out arm overhead. Squat rock-bottom while maintaining a solid straight arm overhead. Slightly rotate your body and lean back onto a supporting arm posted on the palm of the hand. Make sure to keep the shoulder “packed” with your lat muscle. Tuck the elbow in towards your body, supinate the forearm and lower your body to the floor with no bumps along the way – smooth, soft and steady. You will go down to the side first and then onto the back. Exhale as you go down and make sure that your exhalation lasts the entire motion. Reverse the motion as you push off your foot and roll to the side while moving the feet into the Shin Box position. The whole time you are getting up, focus on driving your straight arm into the sky, leading with your fist. “Unscrew” the elbow and using the momentum and the push of your arm, get to your feet into the rock-bottom position. Then squat up, pushing the ground away from you with your heels. Inhale through the nose as you rise up from the ground with your inhalation lasting the entire motion.
Systema Exercise: Double Kettlebell Shin Box Roll
The Double Shin Box Roll is a great drill for lower body dynamic flexibility and strength. It is also a smooth way to transition from one Shin Box position to another while maintaining a stable shooting platform. Begin in a Shin Box position. Lift your torso up by extending the hips. Transition the outside leg around and forward and then lower your hips back to the ground with the leg outstretched in front of you. Then tuck the outstretched leg to the inside ending up in a Shin Box position on the opposite side of the one where you started. Repeat the whole process again. When executing this drill in training for fitness purposes you should outstretch the leg every time in order to get maximum stretch, but in a combative situation you could tuck the leg right away to keep the motion more compact. Inhale through your nose as you rise up and extend the leg, exhale through the mouth as you get down. Keep the torso upright or the bells will fall off.
Article Information:
This article was featured in the June/July 2011 Issue of the My Mad Methods Magazine. "Systema Kettlebell Exercises for Combat Shooters" was written by Greg Mihovich. Learn more about the My Mad Methods Magazine by Clicking Here
Contributor Information:
Greg Mihovich is the owner and head trainer of the Underground Gym. With a lifetime of experience in martial arts and fitness, Greg utilizes multiple disciplines to enhance the athletic performance of his clients. His innovative approach to training has led to the development of the Compound Conditioning method. Find out more.
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