Have you been sprinting for months now, yet those thunder thighs refuse to go away? Do you drool over every toned body on the street? If that sounds like you, then I’ve got two words for you: CrossFit and Kettlebell.
CrossFit is a strength, conditioning, and overall fitness programme with varied functional movements performed at high-intensity intervals.
Kettlebells are spherical weights with a top handle. They come in various weights and can be used by “swinging” them with the help of one or both arms. A kettlebell can also be used as an added weight for multiple exercises like squats, lunges, etc.
If you wish to look fit from head to toe, all you need is a swift kettlebell workout. There is a reason why fitness trainers are so pro CrossFit kettlebell workouts. They give you the best of all worlds – cardio, strength, and flexibility training. Kettlebell Exercises are versatile enough to achieve different fitness goals, whether it is losing weight, strengthening the core, or increasing muscle mass. Before you know, your muffin tops and flabby arms (courtesy, all the cake, and kebabs) will have disappeared for good, thanks to kettlebell training!
Benefits Of Kettlebell Workout
Kettlebell Workouts have been popularised as it helps provide both cardiovascular and strength conditioning. The kettlebell has become a key training tool for the entire fitness industry. From celebrities to fitness coaches – everyone swears by kettlebell workouts. The benefits of kettlebell training include:
- Versatile all-in-one conditioning equipment
- Solid core
- Mobility and improved flexibility
- Better mind to muscle connection
- Improved body posture due to increased stability and balance
- Maximized hip power and speed
- More grip strength
If you are up for the challenge, then check out these 12 super effective CrossFit kettlebell workouts that will work your entire body and tone it at the same time:
Target: Full body
- Stand with your feet hip-width apart while keeping your back straight.
- Hold one kettlebell in each hand at chest height and drop into a squat.
- Now drive back up going into a shoulder press.
- Squat again and repeat.
Tip: Push your hips backwards and keep your chest up to maintain a good posture throughout.
Kettlebell Clean and Press
Target: Hamstrings, quads, abs, upper back
- Stand with your legs shoulder-width apart and one kettlebell in each hand.
- In one quick movement, slightly jump and raise your arms straight up.
- Land softly back on the ground with your knees slightly bent while bringing your arms to shoulder height and then back down.
Tip: Use your core strength to perform this exercise with control.
Russian Kettlebell Swing
Target: Arms, back, hips, core
- Stand tall with your legs a bit wider than hip-width apart.
- Hold the kettlebell by its handle with both hands.
- Now keeping your knees slightly bent, push your hips backwards and swing the kettlebell down between your legs.
- In an explosive motion, push your hips forwards and drive the kettlebell up in front of your body.
Tip: Keep your core and glutes tight while swinging the kettlebell back up.
Sumo High Pull
Target: Quads, arms, shoulders, core
- Start with your feet a little wider than hip-width apart and the kettlebell on the ground in the middle of your feet.
- Lower down into a squat and pick the kettlebell up by its handle with both hands.
- Get back to a standing position and raise the kettlebell to your chin.
- Lower back down and repeat.
Tip: Keep your legs and core engaged to avoid hurting your back.
Target: Glutes, quads, hamstrings
- Stand with your feet hip-width apart and the kettlebell placed between your feet.
- Go down in a squatting position and grab the kettlebell by its handle with both hands.
- Drive back up raising the kettlebell in front of your thighs until you are in an upright position.
- Squat down again and repeat.
Tip: Keep your back straight and chin up while squatting down.
Target: Legs, arms, core
- Hold one kettlebell by the handle in each hand.
- Now just like you’d walk with groceries in both hands, walk with the kettlebells taking short, quick steps.
Tip: Focus on keeping your body straight and engage your core.
Kettlebell Backward Lunge
Target: Quads, hamstrings, glutes
- Stand with your legs hip-width apart, holding a kettlebell in each hand by your sides.
- Take one leg back and drop into a lunge.
- Bring the leg back in the starting position. Now lunge by taking the other leg back.
- Keep alternating and repeat.
Tip: Bend both legs by 90-degrees at the knee when lunging.
Kettlebell Goblet Squat
Target: Legs, glutes, back, core
- Hold the kettlebell by its sides with both hands in front of your chest.
- With your feet hip-width apart, bend into a squat.
- Drive back up into a standing position. Repeat.
Tip: Make sure that your knees are behind your toes while squatting.
Target: Glutes, legs, hips, shoulders, back, abs
- Stand with a wide stance with one kettlebell in each hand down by your side.
- Now raise one hand above your head with the weight of the kettlebell falling behind your hand. Remember that this arm stays up the whole time.
- Simultaneously, lower the other kettlebell to touch the ground while bending at the hips at an oblique angle.
- Pull yourself straight back up with the raised arm remaining as it is and the other arm moving off the ground.
- Once you complete the set on one side, switch to the opposite arm.
Tip: Your back should remain straight while performing this kettlebell exercise.
One Arm Floor Press
Target: Pecks, deltoids, triceps
- Lie down with your back on the floor.
- Hold the kettlebell in one hand with its weight sitting at the back of your hand. Your palms should face towards your feet.
- Now push the weight up till your arm is straight.
- Lower the kettlebell back to the starting position. Complete a set and then switch arms.
Bonus tip: Keep your abs drawn in so that your back doesn’t arch.
Target: Upper body, core
- Get into a plank position. Place the kettlebell just next to one hand.
- Reach and grab the kettlebell by its handle with the opposite hand and pull it to the other side.
- Place your hand back on the floor and repeat the exercise with the other hand.
Bonus tip: Try not to tilt or lean to one side. This will fire up your core.
Target: Abs, obliques
- Sit on the floor with your feet in front of you and back straight.
- Hold the kettlebell in your hands in front of your chest with your arms bent at the elbow.
- Raise your feet above the ground and twist the kettlebell from side to side.
Bonus tip: While twisting, touch the kettlebell to the ground each time to take it up a notch.
The beauty of a CrossFit kettlebell workout is that each exercise will strengthen your core and work hard towards giving you those washboard abs. These exercises can be done anytime, anywhere – all you need to do is buy one or two kettlebells of a suitable weight like SF Health Tech’s cast iron kettlebell which is highly durable and shippable across India. Remember to warm up your body before kettlebell training to avoid injuries, followed by a cool-down to relax your muscles.