Kettlebell-workouts

9 Kettlebell Exercises to Build Strength and Conditioning for CrossFit Athletes

Want better mobility, a more powerful engine, increased grip strength and enhanced full body and core strength? Then add these into your training.

3 Kettlebell Exercises – Turkish Get Up

Typical one handed movement that engages the whole body. It is fairly complex and a movement that you should not rush through.

One hand is holding the kettlebell but the whole body gets it up.

  • Start lying down with the kettlebell over you pressed up
  • The knee on the same side must bend up
  • Raise yourself up on the other elbow, raising the kettlebell even higher
  • Raise yourself onto the extended arm, keep it close, always keep a straight line from the kettlebell to the ground, through the body.
  • Take the straight leg and bring it to a kneeling position behind you
  • Lift the arm from the floor and then you are kneeling
  • Stand up from the kneeling position and still with the kettlebell in a raised hand with locked elbow.
  • The same way down, to a kneeling position,
  • Arm on the floor
  • Bring the leg in the front
  • Elbow on the ground
  • Lay down

Always start slowly and stop for a few seconds at each movement. It helps to look at the kettlebell the whole time, be careful not to drop it onto you, or others around you. As with all kettlebell movements you must keep the tension the whole time. The elbow must be locked and keep the kettlebell on top the whole time.

When you have laid down again, you can either put the kettlebell down to your side or behind you. Don’t switch hands over your body, so the kettlebell wont crash on your face.

To make it even more difficult try to hold the kettlebell bottom up, then the grip must be tighter.

4. Kettlebell Exercises – Wood Chopper

Like a lumberjack would chop down a tree, you must swing the kettlebell from either shoulder to the hip on the other side.

  • Stand with feet shoulder width apart
  • Bring the kettlebell up to one shoulder while using both hands to hold the handlebar, like in a regular swing
  • Keep the kettlebell controlled while you perform a movement like wood chopping.
  • Raise the kettlebell back up to the shoulder

This movement is most straining for the core, to keep stable, don’t let the body sway with the kettlebell. The arms can get a little awkward because both are holding the kettlebell side by side, very unlike the hold on the ax for the lumberjacks.

In this video he has another grip, which you can try as well.

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