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UFC fighter Alan Belcher has released a free video series demonstrating the moves he used on Rousimar Palhares to beat him in their fight on UFC on Fox: Diaz VS Miller back in May of 2012. It is a little known position in grappling unless you happen to be a student of 10th Planet Jiu-Jitsu. The position is called The Truck and I’ve been playing about with it in training since I watched Alan’s first video last week and I absolutely love it.

In this exclusive video series Alan breaks down for you his feared “Truck” Position that is perfect for submission grapplers and Mixed Martial Arts fighters to gain an advantage over people who are technically better (read: spent longer on the mats training) than you on the ground. This move is EXACTLY how Belcher beat Rousimar “Toquinho” Palhares in The UFC on Fox. Palhares was known as the better grappler, but Alan strategically used this technique to neutralize his attacks and win the fight on the ground against one of the most feared grapplers in UFC (and all of Mixed Martial Arts) Rousamir Palhares. Now you can be dangerous on the ground and beat higher level ground fighters in Mixed Martial Arts or in BJJ and other grappling martial arts!

Alan gives you all his best ways to enter into the position and how to set up this highly effective move from just about everywhere on the ground.  If you are an aspiring MMA figher or just a grappler looking to beat higher level ground fighter then this video is one you definitely need to watch.

Here is the video of him fighting Palhares and actually putting the truck position into practice. He sticks his knee in to begin the technique at 0:29 seconds and transitions fully into the move at 0:44 seconds. Once he is fully into the truck position Palhares cannot leg lock him… which if you follow professional MMA you know is his favorite move!

Video two in the series has also just been posted where Alan demonstrates how to keep control with the position when entering into the Truck. You can see both videos by clicking here.

Kettlebells are quickly becoming a popular fitness trend in the western world, especially in the Mixed Martial Arts community. The reason it has become so popular is due to it’s versatility and the effectiveness in helping those who use a kettlebell loose weight and put on lean muscle. Kettlebells really are a magnificent way to get in shape and burn off all that unwanted body fat. A kettle looks like a bowling ball with a handle attached to the top of it, this shape allows the person to perform ballistic exercises that combine cardiovascular, strength and flexibility training into compound exercises that work multiple muscle groups of the body at the same time. Kettlebells are traditionally measured in poods. One pood is the equivalent to 16 kilograms in metric weight.

The History Of The Kettlebell

The kettlebell (or Girya as it is known in Russian) was originally designed as a counterweight for Russian farm equipment. Farm workers who worked with them everyday noticed that they became fit and strong and thus they became a favoured fitness tool. Russian started lifting and throwing kettlebells for fitness and fun at local fairs which led to Kettlebells becoming a sport. By the 1940′s they had become a national sport.

The former soviet union recognized that kettlebells were such an import piece of fitness equipment it created a committee with the sole purpose of helping to promote its use. The reason for this is because the soviet union could see that kettlebelling would help keep the populous fitter and lower health care costs which would have the benefit of increasing the populations work capacity.

Kettlebell Exercise

kettle-mmaUnlike dumbells that have a tight center of gravity and involve only push and pull exercise (which only work a couple of muscle groups) kettlebells mimic real life situations due to being an odd shape coupled with the mass in a kettlebell being off center cause the individual to use more muscles which burn for calories than machines or free weights. This is due to the inertia and momentum created during workouts. The kettlebells allow for entire sets of fluid movements without stopping. They allow the individual to get a cardio vascular workout while simultaneously building full body strength. Kettlebells are the weights of choice by most professional MMA fighters.

The Kettlebell Swing

The kettlebell swing is an idea exercise because it is low impact and burns fat like no other exercise I have ever come across. You can also build some functional lean muscle (if the weight you are swinging is heavy enough) while also improving your cardiovascular strength and endurance. This is why professional Mixed Martial Arts fighters and other cambat athletes should be swinging a kettlebell like it is going out of style. The swing is the 100 metre sprint of weight lifting. Just look at the physique of professional sprinters like Usain Bolt. The swing is your destination for incredible fat loss coupled with a healthy heart and some lean functional muscle.

The swing the muscles in the arms, shoulders, pecs, abs, lats, hamstrings, glutes, hips, and grip. It is an incredibly simple and effective way of incorporating a very athletic movement safely while also burning a crap load of calories. The swing is an awesome way to burn stubborn belly fat while also preserving muscle.

So what are you waiting for? GET SWINGING!

To learn how improve your grappling for Mixed Martial Arts by visiting the Pedro Sauer Brazilian Jiu-Jitsu website.