Given the amount of weapons work involved in FMA, the Kettlebell Clean and Press is an exercise I do to not only increase overall strength and power, but help with shoulder joint integrity and stability.
Other added benefits I find are that the rack position helps reinforce “keep your hands up, elbows in” guard position in most fighting stances and that the unilateral nature of this exercise helps with trunk strength and stability.
Pic 2 (starting position of the kettlebell clean)
Pic 3 (end position of the kettlebell clean and starting position of the kettlebell press)
Pic 4 (end position of the kettlebell press)
I performed 5 sets of 5 reps on each side using a 24kg kettlebell.