On Sunday P and I swung by the gym so he could show me one of his kettlebell workouts.
I’ve used kettlebells in CrossFit before, but never anything besides a standard swing. I knew there was so much more you could do with them, but had no clue where to start or how to turn it into a workout.
There are four different routines that P learned from his teacher at the San Diego State College gym, and he had me do the first one with him. You’ll need two different kettlebells – one that’s heavier and one that’s lighter. I went with 20 lbs and 10 lbs, but would likely use more weight now that I know what I’m doing.
Double Bottoms Up Press: Hold the kettlebell handle with two hands, ball facing up, right at your chest. Push it up above your head, then bring down and repeat. Racked Squat: Keep the kettlebell as the same position as for the bottoms op press, and squat. Squat & Press: Keep the kettle bell in the same position and combined exercises 1 & 2. Squat, then push the kettlebell over your head as you rise up. Around the World Single Arm Swing Clean: This one is hard to get. You have to practice having the ball land on your chest in the right spot so it doesn’t hurt your arm. Figure 8s Figure 8 Touch Double Arm Swing Turkish Get-Up: these are tricky and you have to take it slow and focus on the movements! Windmill Upright Row
This was super quick and perfect to get in some strength after a cardio workout. I’ll definitely be using it again!
- Do you use Kettlebells?