Do you want to get a bit more out of every workout? If so, you should consider using a kettlebell. Kettlebell CrossFit workouts are great because they are versatile, can be used by people of all skill levels, and can hit a variety of muscle groups.
At the same time, there are some kettlebell workouts that will simply push you further than others.
Some of the top kettlebell Crossfit workouts include:
- Kettlebell thrusters
- Kettlebell snatches
- Kettlebell goblet squats
- Kettlebell swings
You can take all of these workouts and incorporate them into a variety of WODs.
Now, let’s take a closer look at each of these individual workout routines.
Who are the workouts best for, and how can they help you get more out of each workout?
1. Workout Of The Day With Kettlebell Snatches
This is a great workout of the day if you want to hit as many muscle groups as possible.
In this workout, you will perform kettlebell snatches. This workout includes:
- A 400m Run
- 15 Pull Ups
- 15 Push Ups
- 15 Burpees
- 15 Kettlebell Snatches on Each Side
Perform this exercise routine five times.
There are a number of significant benefits that come with this workout: It will hit a variety of muscle groups, it will keep you moving around the gym, and it will keep you interested because the workouts change regularly.
The drawback is that this workout of the day doesn’t focus on any one, single, specific muscle group.
By the time you get to the kettlebell stage of this workout, you should be feeling pretty sore. Try to time yourself as you go through each round to see how close your first and last rounds are.
How To Perform A Kettlebell Snatch
In this workout of the day, you’ll be performing a Kettlebell workout called the Kettlebell snatch. The steps in this workout include:
- Start with a kettlebell hanging from your arm with one hand.
- Then, move the kettlebell back between your legs.
- Use this momentum to bring the kettlebell up to chest level.
- When the kettlebell reaches chest level, do not stop swinging it upward. Instead, reposition the kettlebell so that the “bell” is behind the hand instead of in front of it.
- Finish with the kettlebell above your head.
You should perform this exercise for several repetitions on each side. In the workout above, you should perform 15 kettlebell snatches on each side with every round.
It might also be helpful to take a look at a video of kettlebell snatches here.
2. The Kettlebell Karen
The next workout of the day is a classic Crossfit workout. It is called the Kettlebell Karen.
The goal is relatively straightforward.
You will try to perform 150 kettlebell thrusters as quickly as you can. Of course, you can tailor the weight of the kettlebell to meet your needs.
If you want to work each side individually, you can perform 75 kettlebell thrusters on each side.
A kettlebell thruster is a combination of a front spot and a front press.
To perform this exercise, the steps you need to follow include:
- Start with the kettlebell in a rack position.
- Then, bend your legs all the way down, completing the front squat.
- During the squad, the kettlebell should remain in the rack position.
- Once you get to the bottom of the squad, you will drive up as hard as you can.
- As you straighten your legs, drive the kettlebell up as well.
- Make sure your arm is completely extended.
- Then, return to the starting point.
If you would like to take a look at a video of how to perform kettlebell thrusters, you can watch one here.
There are a number of benefits that come from this workout of the day. It is relatively quick, it is incredibly high in its intensity, and you can work your upper body and lower body at the same time.
Furthermore, because you are performing these repetitions as fast as possible, it is a great cardiovascular workout as well.
The drawback of this workout is that it can be pretty boring.
Performing 150 repetitions of anything can get mind-numbing.
But, if you perform it with a bunch of other people, you can push each other to the limits.
3. Workout Of The Day With Kettlebell Swings
This is another workout of the day you can perform, which has a variety of exercises. The kettlebell workout in this exercise will be kettlebell swings.
In this workout of the day, the exercises you will perform include:
- 10 Pull-Ups
- 10 Push-Ups
- 20 Wallballs
- 20 Kettlebell Swings
You will perform the exercises above for five total rounds as fast as you can. Obviously, you can customize the weight of the kettlebells and wall balls to meet your needs.
There are several benefits that come with this workout of the day. You can improve your coordination because you’ll be doing wall balls. This is also an exercise routine that focuses on your upper body. Y
ou’ll be working your core, biceps, triceps, and shoulders throughout every exercise.
One of the drawbacks of this workout routine is that it does not hit your lower body very much; however, because you’ll be performing this exercise routine as fast as you can, you should build a significant amount of cardiovascular endurance.
How To Perform A Kettlebell Swing
When you are first learning how to use a kettlebell, the kettlebell swing is usually the first exercise you start with.
Even though the exercise is relatively straightforward, you can get a significant workout if you perform it properly.
The steps involved include:
- Start with your feet shoulder-width apart.
- Place the kettlebell in front of you.
- Then, grab the kettlebell with both hands.
- Bring the kettlebell back between your legs as far as you can. Keep your core right and your feet planted when you bring the kettlebell back.
- Next, swing the kettlebell forward in front of you as hard as you can and as high as you can.
- Make sure you have a firm grip on the kettlebell. You do not want to let go when you reach full extension.
- After this, return the kettlebell to the starting position.
This exercise should work your arms, core, hips, and lats. Do not squat too much. This is not meant to be a squat.
Related: Learn how the kettlebell swing compares to dumbell swings and deadlifts
If you want to learn more about the kettlebell swing, take a look at this helpful video here.
4. Workout Of The Day With Kettlebell Goblet Squats
Finally, here is another workout of the day that uses goblet squats. This is a workout of the day that focuses on the lower body.
This workout of the day includes:
- 400m run
- 10 box step-ups
- 10 ball slams
- 10 kettlebell goblet squats
Perform the workout routine above for five repetitions as quickly as you can.
All of these exercises are designed to focus on working your lower body.
This exercise routine will also help you build cardiovascular endurance because you will go through multiple repetitions in a short amount of time.
Even though this program doesn’t hit the upper body very much, it still incorporates kettlebells.
How To Perform A Kettlebell Goblet Squat
To complete the workout of the day above, you need to learn how to perform a kettlebell goblet squat properly.
The steps involved in performing a kettlebell goblet squat include:
- Make sure your feet are firmly planted on the ground. They should be in the same position you assumed when you perform a traditional squat.
- Place the kettlebell on the ground in front of you.
- Grab the sides of the kettlebell hinge with both hands. Make sure you have a firm grip before you lift the kettlebell off the ground.
- Using both hands, keep the kettlebell at chest height.
- Then, squat down as far as you can go. Perform a front squat.
- Return to the starting position.
Repeat the movement several times. In the workout of the day above, you perform 10 goblet squats in each round. Make sure the kettlebell stays at chest height during the workout.
There are plenty of ways you can hold the kettlebell during a goblet squat. The safest way to hold the kettlebell is to grab the hinges or horns with both hands.
If you want to learn more about performing a kettlebell goblet squat, take a look at this helpful video here.
Take Advantage Of The Kettlebell During Your Next Crossfit Workout
These are just a few creative Crossfit workouts that can help you get the most out of your kettlebell.
The kettlebell is a great exercise tool because it can help you build strength, work your arms and legs, and build cardiovascular endurance. Because it is small, you can use it just about anywhere.
Regardless of whether you are working your arms or your legs, a kettlebell can be an essential part of your CrossFit workout of the day.
As you use your kettlebell more often, you might start to use heavier kettlebells!
