As an exercise science expert and Brazilian Jiu-Jitsu brown belt, Mike Israetel has a unique perspective on how grapplers can develop the strength and power to excel on the mats. In contrast to the notion that kettlebell training alone can make you a truly formidable grappler, Israetel emphasizes the importance of focusing on compound barbell movements and bodyweight basics.
“You can’t get really, really strong with kettlebells,” Israetel asserts in a clip. “It’s impossible. Like Gordon Ryan, he doesn’t use kettlebells; he uses compound barbell and machine movements and dumbbell movements. He can bench hundreds and hundreds of pounds, and when he wants to toss you off of him, he’s not one-arm kettlebell pressing you – he’s bench pressing you, and you’re flying off.”
According to Israetel, the key to becoming a dominant force in Brazilian Jiu-Jitsu is to get incredibly strong through heavy, compound exercises like the squat, deadlift, and bench press.
By focusing on building maximal strength for sets of 5-10 reps, grapplers can develop the kind of raw power that will make them nearly impossible to control on the mats.
“If you want to be the best grappler you can be, getting really, really strong for sets of 5 to 10 reps in compound, heavy, barbell basics and bodyweight basics – that’s going to make you much more dangerous than if you exclusively use kettlebells for jiu-jitsu,” Israetel explains.
While kettlebell training can have its place in a well-rounded grappling program, Israetel believes that the true path to becoming a “scary good” Brazilian Jiu-Jitsu practitioner lies in mastering the fundamental barbell and bodyweight movements that build brute strength and power. By embracing this approach, grapplers can unlock their full potential and dominate their opponents on the competition circuit.
