Crossfit workouts and exercises with kettlebells

Crossfit exercises

15K 0 11.11.2016 (last revised: 01.07.2019)

It is known that CrossFit includes several sports areas - one of them is kettlebell lifting. In this article, we have prepared for you the best crossfit exercises with weights, as well as examples of workouts and WOD complexes.

Kettlebells are an excellent sports equipment and it is difficult to overestimate their importance for crossfit training. Nevertheless, in a full-fledged complex it is rather difficult to manage with them alone, but if you use them as an auxiliary tool, the effect will be just wonderful. Therefore, our recommendation is not to neglect kettlebell exercises in your workouts!

Crossfit exercises with kettlebells

Let's not be around the bush and start right away with the case. A selection of the most effective crossfit exercises with weights. Go!

Swing kettlebell

There are several types of CrossFit kettlebell swings. We will focus on the classic version of the exercise - with two hands. Why is it needed? This is one of the basic exercises that involves several muscle groups at once: the core, hips, buttocks and back. In addition, the exercise perfectly develops explosive strength.

What you need to pay attention to:

• The key point is that your back should be straight at any time during the exercise. Don't slouch or drop your shoulders.
• The legs are slightly wider than the shoulders.
• The movement occurs due to the extension of the legs and back - the arms in this exercise play the role of a lever (they practically should not experience any load).
• There are several casting options - from eye level to overhead position. There is no fundamental difference here, with the exception that in the second option you additionally load the shoulders and work out body coordination (the option is a little more energy-intensive).

Kettlebell push (short amplitude)

The kettlebell jerk exercise, in contrast to the swing, works on the following muscles: legs, long back muscles, shoulders, pectoralis major muscle, triceps, biceps and forearms. The kettlebell jerk, like many other exercises, has several variations - we will focus on the option with a short range of motion.

Execution technique:

1. Starting position, the legs are slightly wider than the shoulders, fully straightened and relaxed, hands are folded on the chest - wrists to each other.
2. The start of the exercise begins with the legs - you do a shallow squat to accelerate; the body leans back slightly (so that your chest, and not your arms, is the support for the shells).
3. Next, you should make a powerful push with your legs and back in such a way that at the top point of acceleration, you get up a little on the toes.
4. Further, the amplitude of the acceleration movement of the kettlebells continues with the help of arms and shoulders, while at the same time you sort of sit down under the shells. As a result, you should be in a semi-squat position with your arms extended over your head (drawing number 4).
5. Next, you complete the exercise by fully straightening with your legs. At the same time, the arms remain straight above the head.

The most common mistake when performing a push with two hands is first of all pushing the kettlebell with the hands and, as a result, fixing the kettlebell over the head with not straightened arms. This approach, especially with heavy weights, is fraught with injury.

Chest Squat

Often in CrossFit exercises, kettlebells are used as weights for already familiar gymnastic exercises - for example, for classic squats. There are several variations of this exercise - with two, with one at the chest, on outstretched arms and with lowering the kettlebell to the floor. We will focus on the classic version - squatting with a kettlebell at the chest.

The technique of performing the exercise is similar to the classic squats. Important:

• Starting position - legs are slightly wider than shoulders, the projectile is tightly pressed to the chest in two hands.
• When performing a squat, do not forget to try to take your pelvis back, keep your back straight and also keep the projectile as close to your chest as possible.

Overhead Lunges

As in the previous case, in this crossfit exercise, the kettlebell acts as a burden to the classic gymnastic crossfit exercise - lunges. But unlike squats, sports equipment in this case also act as an additional load base for the development of coordination and flexibility of the athlete. Exercise in the classic version is not always easy for beginners - after all, lunging and maintaining balance is quite difficult.

Therefore, we strongly recommend starting with the lowest weights., and sometimes with just outstretched arms above the head.

© ifitos2013 - stock.adobe.com

Exercise technique:

1. Starting position - feet shoulder-width apart, arms perpendicular to the floor, back straight, looking straight ahead.
2. Next, we lunge with one leg: the position of the arms remains unchanged, the back is straight (we do not fall forward), we gently touch the floor with our knee.

Squat Kettlebell Row

And the final exercise that we will talk about today is the deadlift of the kettlebell to the chin from the squat. This exercise is also regularly used in crossfit training programs.

© ifitos2013 - stock.adobe.com

It is performed quite simply, let's figure out the technique step by step:

1. Starting position squat, legs wider than shoulders, back straight, look straight ahead. Both hands are below, located slightly in front of the legs exactly in the middle.
2. We make a powerful jerk with the legs and back, and in parallel we pull the projectile to the chin with the help of arms. The palms and elbows should be at shoulder level. (above is not necessary, below too).

The muscles of the legs, back, shoulders and triceps are actively involved in this exercise.

Watching the video of all the best crossfit exercises with kettlebells! 34 pieces:

Crossfit training and kettlebell complexes

We have selected for you the most interesting crossfit workouts and kettlebell complexes. Let's not waste time - let's go!

Complex: Funbobbys Filthy 50

The name of the workout speaks for itself - the complex is definitely funny Task to do each exercise 50 times:

• Pull-ups;
• Deadlift (60/40 kg);
• Push ups;
• Swing kettlebell (24 kg / 16 kg);
• Back squats (60/40 kg);
• Knees to elbows;
• Dumbbell throws (16/8 kg each);
• Lunges with dumbbells (16/8 kg each);
• Burpee.

Important: you cannot split and swap exercises in a complex! Lead time - don't do it yet. The average execution time for athletes is 30-60 minutes, depending on training.

Complex: Lazy

The task within the training is to do each type of exercise 50 times:

• Kettlebell snatch (25 + 25);
• Kettlebell jerks (25 + 25);
• Mahi kettlebells (set the weight yourself).

The complex is as powerful and explosive as possible. We'll have to sweat. The average execution time for athletes is 5-20 minutes, depending on training.

Complex: 300 Spartans

Training task to do the following exercises:

• 25 pull-ups;
• 50 deadlifts 60kg;
• 50 push-ups from the floor;
• 50 jumps on the curbstone 60-75cm;
• 50 floor polishers (touching both sides = 1 time);
• Take 50 jerks of weights (dumbbells) from the floor. 24/16 kg (25 + 25);
• 25 pull-ups.

Attention: you cannot break the complex and change the exercises in places! The average time for athletes to complete is 5-20 minutes, depending on training.

Complex: WOD footprint

The task within the training is as follows - to perform all exercises 50 times each (without changing the order and without breaking):

• Deadlift (minus 30% of body weight);
• Pushups;
• Mahi with kettlebell (minus 70% of body weight);
• Pull-ups;
• Taking on the chest and shvungs (minus 50% of the body weight);
• Jumping onto the box;
• Grouping knees to elbows on the floor (legs and arms straight);
• Double jumping rope.

Complex: The bell from hell

Well, and finally, the slaughter complex. Only 1 round at a time, do not change the exercises in places. Training task (where weights are not indicated - adjust for yourself):

• Mach 53 (24 kg);
• 200 m of penetration with two weights on outstretched arms;
• 53 sumo pull to the chin;
• 150m drive with two outstretched weights;
• 53 Snatch of two weights;
• 100m drive with two weights;
• 53 Kettlebell Extension;
• 50m of sinking with weights.

The average time for athletes to complete is 30-45 minutes, depending on training.

As you can see, this is a fairly practical sports equipment and perfectly complements crossfit complexes, and sometimes it can be completely 1 single weight for the entire workout. If you liked the material, share it with your friends. Questions and wishes in the comments!

Watch the video: CrossFit. Kettlebells workout. Israel (December 2024).