Mixed-martial arts workouts involve training for a lot of ground-fighting techniques. After all, you need the ability to get out from under an opponent and establish the dominant position should you find yourself with your back to the mat. Such a situation calls for not only fighting skill in arts such as Brazilian jiu-jitsu and grappling but also body conditioning and muscle preparation for specific moves. A good kettlebell program including kettlebell exercises such as the quarter get-up can be a perfect addition to your MMA weight-training routine, training your muscles for the explosiveness necessary for a ground-fighting escape. National and international sambo champion Scott Sonnon takes you through a kettlebell program from Ultimate Conditioning - Volume 2: Ground Fighters called the "quarter get-up." This kettlebell program is executed by fitness coach John Wolf and is included in Scott Sonnon's Ultimate Conditioning 3-DVD Set, which includes a variety of mixed-martial arts workouts based on bodyweight, kettlebells, sandbags and more!


KETTLEBELL PROGRAM VIDEO Scott Sonnon's MMA Weight-Training Routine Brings Explosiveness to Your MMA Ground-Fighting Techniques

"Our version of the quarter get-up is designed for ground-fighting explosion," Scott Sonnon says. "When we're working the quarter get-up, I want you to focus on getting to the forearm and the far arm with the hand down. Don't come up to the palm and lock the bones. If the bones are locked, that arm's submitted. Come up to the forearm, elbow tight, exhale and pull down to the core."

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Fitness coach John Wolf executes this MMA weight-training routine, lifting the kettlebell as instructed. The kettlebell program starts with Wolf on his back as he launches the weight upward toward the ceiling. Wolf brings his torso upward so his shoulder and arm are perpendicular to the ground. Scott Sonnon stops Wolf during the peak-lift moment in the kettlebell program and says, "There's your optimal position [to achieve] top position. After that, [your opponent is] on his back. You've rolled your opponent through explosion, using the body mechanics generated and strengthened through proper repetitious execution of this exercise." The primary goal of this kettlebell program, Scott Sonnon says, is staying focused on being able to explode through the move in this MMA weight-training routine and thus explode during your MMA, Brazilian jiu-jitsu or other ground-fighting situation. He encourages remaining able to perform the move more than once. "The first attempt may not be sufficient," Scott Sonnon says. "Just because it doesn't work the first time does not mean it won't work the next time — if you get all the components in alignment." Scott Sonnon has served as the U.S. National Sambo Team coach and a top-level referee, as well as being a multi-sport national and international champion. Scott Sonnon has trained MMA fighters Alberto Crane, Elvis Sinosic, Jorge Rivera and Egan Inoue. He has three DVDs available in our online store:

Black Belt Magazine has a storied history that dates back all the way to 1961, making 2021 the 60th Anniversary of the world's leading magazine of martial arts. To celebrate six decades of legendary martial arts coverage, take a trip down memory lane by scrolling through some of the most influential covers ever published. From the creators of martial art styles, to karate tournament heroes, to superstars on the silver screen, and everything in between, the iconic covers of Black Belt Magazine act as a time capsule for so many important moments and figures in martial arts history. Keep reading to view the full list of these classic issues.

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Portugal's Jorge Fonseca showed an explosive brand of judo in claiming his second straight 100 kg gold medal at the World Judo Championships, Friday. Fonseca scored a half point on a throw in the finals against Serbia's Aleksandar Kukolj, then came back to score a full ippon a minute later with an inside trip. Kukolj entered the day needing to make it all the way to the finals to qualify for the Olympics. Though he had to settle for the silver medal here, he at least punched his ticket to the upcoming Tokyo Games.

In the women's half of the tournament, Germany's Anna-Maria Wagner needed to go to overtime to defeat defending champion Madeleine Malonga of France for the 78 kg title, scoring with an inside leg reap to claim the championship.


Within 24 hours of the cancellation of the 2021 U.S. Capitol Classics, the 2021 Compete International Martial Arts Championship has also been canceled. The world class tournament is promoted by Mohamad and Amanda Jahanvash in Ontario, California and was the last NASKA event to take place before the COVID-19 pandemic in February of 2020. The promoters released the following statement to announce the cancellation on Thursday:

We regret to announce that we will not be holding Compete this year. Due to Covid restrictions we had to make the decision that in order to provide the highest quality experience for our competitors, officials and families, we will not hold Compete World Martial Arts Championships in 2021. Compete will be February 25, 26 & 27, 2022 at Ontario Convention Center and we hope to see you there. Thank you all for your support.

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