50 Plus Fitness : 7 Simple Kettlebell Crossfit Workouts: The Secret Way to Get in Shape in...

Saturday, June 13, 2020

7 Simple Kettlebell Crossfit Workouts: The Secret Way to Get in Shape in...

Kettlebell CrossFit workouts are a great way to build strength, improve cardiovascular fitness, and increase endurance. They are simple, effective, and versatile, allowing you to target multiple muscle groups in one session. Here are 7 simple kettlebell CrossFit workouts that you can incorporate into your fitness routine:

1. Kettlebell Swing

How to Do It: Stand with feet hip-width apart, hold the kettlebell with both hands, and swing it between your legs, using your hips to drive it forward to shoulder height.
Benefits: Improves hip strength, glute activation, core stability, and cardiovascular endurance.
Suggested Reps: 4 sets of 20 reps.

2. Goblet Squat

How to Do It: Hold the kettlebell by the horns at chest height, feet shoulder-width apart, squat down while keeping your chest up and weight on your heels, and return to standing.
Benefits: Targets quads, glutes, hamstrings, and core, while improving mobility and balance.
Suggested Reps: 4 sets of 15 reps.

3. Kettlebell Deadlift

How to Do It: Place the kettlebell between your feet, hinge at your hips with a slight bend in your knees, and lift the kettlebell off the ground using your glutes and hamstrings.
Benefits: Strengthens the lower back, hamstrings, and glutes, while also working the core.
Suggested Reps: 4 sets of 12 reps.

4. Kettlebell Clean and Press

How to Do It: Clean the kettlebell to shoulder height using a single-arm movement and then press it overhead. Repeat on the other side.
Benefits: Engages shoulders, arms, core, and improves coordination and explosive power.
Suggested Reps: 3 sets of 10 reps per side.

5. Kettlebell Snatch

How to Do It: Start with the kettlebell between your legs, use a powerful hip thrust to bring the kettlebell overhead in one motion. Keep your core tight throughout.
Benefits: A full-body workout that improves explosive strength, grip, and cardiovascular endurance.
Suggested Reps: 3 sets of 8 reps per side.

6. Turkish Get-Up

How to Do It: Start lying on the floor, holding the kettlebell above your chest with one hand. Slowly stand up, keeping the kettlebell overhead, then reverse the movement to return to the floor.
Benefits: Increases shoulder stability, core strength, and full-body mobility.
Suggested Reps: 3 sets of 5 reps per side.

7. Kettlebell Lunges

How to Do It: Hold the kettlebell in a rack position at shoulder height or by your side, then step forward into a lunge and push back up to the starting position.
Benefits: Strengthens quads, glutes, and hamstrings, while challenging core stability.
Suggested Reps: 4 sets of 12 reps per leg.

Workout Example:

Here’s a sample 20-minute AMRAP (As Many Rounds As Possible) workout combining some of the above exercises:

20 Kettlebell Swings
10 Goblet Squats
10 Kettlebell Clean and Press (5 per side)
10 Kettlebell Lunges (5 per leg)
5 Turkish Get-Ups (per side)

Repeat this circuit as many times as possible within 20 minutes.

Incorporating kettlebell exercises into your CrossFit routine will help develop strength, stability, and endurance. They are perfect for both beginners and advanced athletes looking for a dynamic and challenging workout.