Cross Training Workouts - Everything You Need to Know About Kettlebell Training

At the beginning of time, kettlebells were categorized as one of the mysterious training which nobody knew anything much. Today, it is a strength tool commonly used in CrossFit workouts.

CrossFit workouts

There are some CrossFit monsters who have repackaged and commercialized the exercise targeting both beginner CrossFitters and those who have been in the game for quite a while. That said, kettlebells do not change. The facts remain as well as the overall awesomeness.

A Brief History of Kettlebell Training

Kettlebell originated from the Russians. The use of kettlebell can be traced as early as the 1700s, but it was not used as an exercise tool, but rather a piece of equipment that helped farmers in measuring outcrops.

Long ago, before the introduction of CrossFit workouts, the farmers out of boredom or unintended curiosity started swinging the kettlebells. They realized the more they did this, the stronger and healthier they become. In the late 19th century, Vladislav Kraevsky introduced kettlebell and barbell to the Russian training.

CrossFit workouts

One of the units of measures associated with kettlebell and weightlifting is the pood. Roughly, one pood measures about 16 kilograms or 36 pounds. The pood can also be measured in fractions. The most common weights used in kettlebell training are:

  • 1 pood which measures about 36 pounds
  • 5 pood which is equivalent to 54 pounds
  • 2 pood which is 72 pounds

Why Kettlebell Training

Kettlebells are excellent for conditioning and strength. The studies that have been done on this strength training tool have all come to a consensus that through kettlebell swings, any athlete can develop their weightlifting and powerlifting fitness. Even if you use the kettlebell alone, it can easily whip you into shape.

In a nutshell, kettlebell training will:

  • Increase your strength and muscle mass
  • Enhance your cardiovascular health
  • Boost your maximal and explosive strength
  • Increase your jumping power
  • Improve VO2 max and conditioning

It can thus be said that kettlebell is an extremely powerful tool and if you use it properly, it can give you transferable skills that you can apply in other sports.

What are the Common Kettlebell Exercises

There are a lot of variations of CrossFit workouts that you can do using a kettlebell. However, the following are the common ones.

  • Kettlebell swing
  • Windmill
  • Snatch
  • Clean
  • Turkish Getup
  • Goblet squat
  • Double kettlebell push press

There are lots of kettlebell programs, exercises, and classes out there. However, you can add a kettlebell training cycle to your current CrossFit training routine to help you develop an edge without necessarily overtaxing or overtraining your body.

CrossFit workouts

Remember kettlebell training primarily focuses on strength and power. It is recommended that you have at least 1 to 2 minutes of rest in between exercises and a further 2 to 3 minutes of rest in between sets.

If your drive is to boost conditioning and intensity, just shorten the rest times to about 30 seconds. A typical kettlebell training cycle lasts 6 weeks where you exercise twice a week.


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