BJJ Kettlebell Plan
Two kettlebell days a week, one bell. Watch each figure to see the movement (tap it to pause), and tap a circle when you finish a set.
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Warm up first: 5–10 minutes of easy movement, some hip and shoulder mobility, then two light sets of swings.
One bell does everything here. When a set feels easy, add reps or slow the lowering down before you reach for a heavier bell.
Pick a weight where the last 2–3 reps are hard but your form stays clean. Go lighter for the first two weeks, especially on get-ups and presses.
Rest 60–90 seconds between sets. Swings and cleans are power work — end the set when the bell starts to slow down.
Keep lifting away from your hardest rolling days.