Kettlebell Exercises

Kettlebell exercises for CrossFit workouts in Brandon, Riverview, Valrico, Tampa, and Beyond

Kettlebell exercises Kettlebell exercises and workouts are becoming increasingly popular with athletes in a variety of different platforms. From CrossFit WODs to traditional gym routines, the kettlebell is being used more and more, and the reason is simple: it gets results. For athletes and other individuals in Brandon, Valrico, Riverview, Tampa, and throughout the country who are looking for new challenges and opportunities, the kettlebell represents a brave new world. Using this traditional weight, muscle goups throughout the body can be targeted during assorted kettlebell exercises – from the simplest, most basic movements in the beginning, to the most advanced requirements when your body is eventually ready.

The kettlebell originated in Russia as a farming tool. Essentially, a kettlebell is a cast iron weight in the shape of a ball with a flat spot on the bottom and a handle attached at the top. They can range in weight from nine pounds to 100 pounds or more. The design of the weight makes it different from traditional dumbbells or a standard plate because the weight of the kettlebell is not evenly distributed. During kettlebell exercises, the handle allows for the weight to be picked up by one hand or two where it can then be lifted, rotated, or swung in a number of different ways.

The reason that the kettlebell is so effective when used properly – whether in CrossFit or more traditional workouts – is because it forces the athlete to counter balance and stabilize their self during the movement. It’s the kettlebell’s offset center of gravity that makes it so demanding, requiring effort from the arms, pecs, core, heart, and lungs during all kettlebell exercises. CrossFit WODs that include kettlebell exercises are able to help develop muscle strength as well as increase cardiovascular endurance because athletes must utilize several major muscle groups in order to maintain balance while completing a movement.

One of the most beneficial kettlebell exercises an athlete or patient can complete is the kettlebell swing. In this exercise an individual grasps the kettlebell with one or both hands while it rests on the floor. Standing directly above the kettlebell with feet shoulder-width apart, the athlete begins with bent knees and a flat back. The goal of the exercise is to be able to swing the weight through a large arc of motion, from the floor to overhead (or to at least shoulder height, extended out in front). To initiate motion, the athlete should stand up while pulling the kettlebell forward.
For the first repetition, once the weight has reached a height of the knees, it is swung back between the legs. This is followed immediately by a reversal of direction, using a drive from the legs and hips to propel the kettlebell forward and upward to complete the movement, repeating as many times as prescribed. Other examples of kettlebell exercises used in assorted CrossFit WODs include: kettlebell snatches, kettlebell lunges, kettlebell squats, kettlebell push press, and the Turkish get-up.

If you would like more information on kettlebell exercies for CrossFit in Riverview, Valrico, Brandon, or anywhere throughout the Tampa area, contact CrossFit BNI (Beyond Normal Intensity) today.

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