12 Kettlebell Flows for MMA and BJJ: A Workout Library

Kettlebells give fighters and grapplers a compact way to train strength, power, grip, and conditioning without turning every session into random fatigue.

This page breaks down 12 kettlebell flows you can use as tools inside a real plan, plus where they fit around skill work.

Start with the full framework: MMA Strength and Conditioning: The Complete Guide.

In this video, Joey demonstrates some of the series that he uses to get in shape and prepare his athletes for competition.

These drills will help produce more mobility, stability, strength and power on the mat or in the cage.

A great addition to any workout program.

1. Thruster / Swing flow
2. Hand Clean / Alt Swing flow
3. Clean and Rip flow
4. Clean, Squat and Press flow
5. T-rex / Figure 8 flow
6. Dragon squat flow
7. Overhead squat flow
8. Rocking chair Get up flow
9. Snake walk out flow
10. Combat flow
11. Strikers flow
12. TGU flow

Joey Alvarado owns SoCal MMA in Los Angeles and developed Kettle-Jitsu Revolution, which is a bodyweight and kettlebell training program.

He specializes in kettlebell exercises and bodyweight flows that are perfect for mixed martial arts, jiu jitsu and other combat sports.

Related reading: how to use a Bulgarian bag — the technique breakdown for one of the best rotational-power tools in combat sports.

Build the full fighter system: best exercises for MMA conditioning · cardio for MMA · core training for MMA.

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