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The kettlebell bent-over dead row and rotation, great for everyone, but especially fighters, BJJ or MMA. Pulling and rotation, great for thoracic mobility. The better your mobility, the smaller the chance of injury. Bent-over with a hip hinge Keep glutes contracted Brace the core Row into one side Rotate once the bell reaches the normal end-point Control the reverse Put the weight gently down Repeat

The jerk is a lower-body powered exercise, it's not a press. Rack Quarter squat/dip Knee jerk Squat/dip under Overhead lockout Back to neutral position Drop Rack Repeat