When you think of CrossFit, from the athletes to your neighborhood box, you may think of complex barbell exercises with advanced gymnastic moves. CrossFit workouts consist of demanding, high-intensity, functional movements. You’ll build muscle, endurance, full-body strength, stamina, and mental toughness all at once.
But it’s not all barbells and pull-up bars. Kettlebells are also a key feature in many WODs (workouts of the day). Kettlebell exercises require a unique grip and a whole lot of core stability. You’ll train powerful, explosive movements that work your entire body. They’re convenient if you’re away from barbells and helpful for beginners to learn coordination and muscle irradiation.
Here, we’ll lay out the best kettlebell CrossFit workouts, the benefits of grabbing a kettlebell for your next WOD, and tips for warming up and programming.
Best Kettlebell CrossFit Workouts
- Best CrossFit Kettlebell Workout for Building Muscle
- Best CrossFit Kettlebell Workout for Building Strength
- Best CrossFit Kettlebell Workout for Building Endurance
- Best Unilateral CrossFit Kettlebell Workout
- Best CrossFit Kettlebell Workout for Beginners
Best CrossFit Kettlebell Workout for Building Muscle
Kettlebells are an excellent tool for building muscle. CrossFit workouts are high-intensity, and this one will challenge multiple muscle groups at the same time with functional, compound exercises.
You’ll work knee-dominant and hip-dominant lower body patterns with front squats and deadlifts while hanging on to heavy kettlebells that will isometrically work your upper body muscles. You’ll train the vertical push movement pattern with shoulder-to-overheads between squats and deadlifts.
[Read More: 7 Undeniable Benefits of Kettlebell Training]
Front squats and shoulder-to-overheads require the double rack position, which will also work your core muscles.
The Workout
This muscle-building kettlebell workout follows the classic CrossFit 21-15-9 rep scheme. First, you do 21 reps of each exercise, then 15 reps of each, and finish with nine reps. The workout is “for time,” meaning you complete it as quickly as possible while maintaining good form. If you return to the workout, see if you can beat your time.
21-15-9 reps for time
- Double Kettlebell Front Squat
- Double Kettlebell Shoulder-to-Overheads
- Double Kettlebell Deadlift
It’s “only” three sets, but the fatigue will set in quickly. It’s a ton of volume for your lower body, especially when you go from deadlifts to front squats as you start the next round.
Movement Modifications
Going from the front squat to shoulder-to-overheads will tax your upper body. Here are some alternatives to each exercise. For all double-kettlebell moves that become unilateral, half the number of reps per set to keep it even on both sides.
Double Kettlebell Front Squat Alternatives
- Kettlebell Goblet Squat
- Single-Kettlebell Front Squat
Double Kettlebell Shoulder-to-Overheads Alternatives
- Double-Kettlebell Push Press
- Single-Kettlebell Shoulder-to-Overheads
Double Kettlebell Deadlift Alternatives
- Suitcase Kettlebell Deadlift
- Single-Kettlebell Deadlift
Best CrossFit Kettlebell Workout for Building Strength
CrossFit workouts are all about building full-body strength, and this workout will do it. While powerlifters and weightlifters train pretty exclusively for their one-rep max, building strength as a CrossFitter tends to be more multifaceted.
[Read More: The Complete Guide to Kettlebell Training for Beginners]
Yes, CrossFitters will max out, especially in WODs like the CrossFit Total. But typically, you’ll be aiming to build max strength across a higher volume: think, your 10-rep max. The idea is to increase your strength and ability to lift heavy for 10 reps for multiple rounds.
The Workout
Each exercise has 10 reps, and you’ll do five rounds as fast as possible. You’ll get a whole lot stronger, but by performing more reps than you might be accustomed to in other strength sports.
These four exercises go through unilateral and bilateral knee-dominant moves, overhead strength, and explosive burpees paired with snatches. You’ll also work your shoulder stability in the overhead reverse lunges.
Five rounds, for time
- Alternating Double-Kettlebell Overhead Reverse Lunge: 10 (5 per side)
- Double-Kettlebell Push Press: 10 per side
- Kettlebell Goblet Squat: 10
- Burpee Into Kettlebell Snatch: 10
The burpees will tire you out while working your cardiovascular system but give you a “break” from the heavier kettlebells.
Movement Modifications
Especially if your shoulders fatigue quickly, you may want an alternative for the alternating double kettlebell overhead reverse lunge. Here are three options:
- Alternating Single-Kettlebell Overhead Reverse Lunge
- Alternating Double-Kettlebell Racked Reverse Lunge
- Alternating Double-Kettlebell Reverse Lunge
Hold the bells by your sides.
An alternative to the double kettlebell push press is to work one arm at a time with a single kettlebell push press and alternate sides every five reps.
You can also take out the snatch in the burpees if necessary.
Best CrossFit Kettlebell Workout for Building Endurance
You are bound to endurance anytime you put in some work at a CrossFit box. Even if the workouts aren’t long, you pack a ton of reps into a short time. In addition to muscular endurance, you build mental toughness as you prove to yourself that you can stick with it until the clock runs out.
[Read More: 10 Benefits of Double Kettlebell Swings for Strength Athletes]
This workout involves two exercises that combine multiple movement patterns. The thruster combines the knee-dominant squat with an overhead press. The snatch has a hip-dominant hinge into the explosive overhead finish. In both exercises, your upper and lower body muscles — not to mention your core — will be working to endure the speed and volume.
The Workout
This workout has you performing EMOM reps —doing your reps every minute on the minute. At the top of the minute, perform the first exercise. When you finish them, you can rest until the next minute starts. You’ll perform your second exercise at the top of the next minute and rest until the third minute. You’ll continue each exercise for seven rounds, for a total of 14 minutes.
14-minute EMOM (every minute on the minute)
- 20 Single-Kettlebell Thrusters (10 per side)
- 20 Alternating Kettlebell Snatches (10 per side)
It’s only two exercises, but you’ll be glad when it’s over.
Movement Modifications
One way to modify this workout is to try a shorter EMOM, especially if you’re new to EMOM workouts. Start with a 10-minute EMOM (or even less), and work up to 14 minutes. You can also cut the rep scheme from 20 total reps to 10 total reps.
If it’s hard to maintain good form through the squat in the thruster into the press, you can substitute it for a single-kettlebell push press. You’ll still get a little push from your lower body but without the extra intensity of the squat.
Best Unilateral CrossFit Kettlebell Workout
Unilateral exercises are common in kettlebell training programs, but it’s the organizing theme of this one. Unilateral training can help you identify and even out muscle, strength, mobility, and stability imbalances. Practicing more balance in your training can carry over into more strength and efficiency in your bilateral exercises.
[Read More: 3 Kettlebell Workouts to Help Powerlifters Build Stronger Glutes]
Doing a unilateral-focused CrossFit workout can improve your strength, technique, and stability. This may help you manage injury risk in other high-intensity CrossFit WODs.
The Workout
This workout pairs walking lunges with snatches. Walking lunges are great for increasing control over your knees and ankle joints while adding more of a cardiovascular element to your work. Snatches add some hip dominance with the explosive overhead move.
You’ll be using an AMRAP protocol, which stands for “as many rounds (or reps) as possible.” Set your timer and complete as many rounds as you can in 14 minutes.
14-minute AMRAP (as many rounds as possible)
- 30 Kettlebell Walking Lunges (15 per side)
- 20 Kettlebell Snatches (10 per side)
You’ll do a lot of volume work on each leg and arm, building unilateral strength and endurance.
Movement Modifications
To begin with, practice your walking lunges using only your body weight. Although they may seem simple, controlling each step and ensuring your ankle and knee land correctly is important.
You can also try an alternative:
- Kettlebell Reverse Lunges
- Kettlebell Static Lunges
If you want something less explosive, here are some unilateral alternatives to the kettlebell snatch:
- Single-Kettlebell Clean & Press
- Single-Kettlebell Push Press
Best CrossFit Kettlebell Workout for Beginners
There’s no two ways around it: CrossFit workouts are intimidating. But even the best CrossFit athletes had to start somewhere.
[Read More: 10 Benefits of Double Kettlebell Swings for Strength Athletes]
So whether you’re a total newbie to the gym or a lifter who hasn’t tried the CrossFit style before, we’ve got a beginner-friendly workout to help you adapt to the volume and intensity.
The Workout
This workout keeps things simple. You’ve got your deadlifts, squats, and overhead press. When you start out, you’ll learn to master these movements in any training style. With kettlebells, you’ll learn to stabilize your core as you move through them.
The hip hinge, squat pattern, and overhead press are the base of many more advanced CrossFit moves. Nailing your technique in them here will set you up to progress.
Three to five rounds for time
- 20 Kettlebell Deadlifts
- 15 Kettlebell Goblet Squats
- 10 Double Kettlebell Push Press
As a first-timer, start by completing three rounds without trying to go too fast. Then, you can try to increase your speed and work up to doing more sets.
Movement Modifications
It would be great for beginners to learn all three of these moves. To modify, you can start with lighter kettlebells or do fewer reps.
Here is a modified version with a little less volume:
Three rounds
- 15 Kettlebell Deadlifts
- 10 Kettlebell Goblet Squats
- 5 Double Kettlebell Push Press
Benefits of Kettlebells for CrossFitters
CrossFitters need to be able to manipulate heavy loads off-balance, move through various ranges of motion, and find both mobility and stability across all limbs. Kettlebells are unique implements in that most movements with them train for both strength and endurance at the same time — an excellent tool for building work capacity, which is a CrossFitter’s best friend.
Kettlebells are great for CrossFitters because they train core stability, work multiple muscle groups simultaneously, and provide body conditioning during any type of workout. They’re also scalable to various fitness levels and convenient — no need for a full gym.
Builds Core Stability
Holding a kettlebell in any position challenges your core stability. The weight is slightly off-center, and as you move through a powerful exercise like a snatch or kettlebell swing, your center of gravity continually shifts. You have to fully engage your core to resist spinal movement throughout every exercise’s entire range of motion. The handle and grip can also be unstable, which requires more muscle recruitment through your lats.
[Read More: 10 Best Core Exercises for CrossFit to Help You Crush Your Next WOD]
Repeatedly working your core through CrossFit kettlebell exercises will increase your core stability and strength. The skills you build will carry over to other challenging CrossFit exercises — from gymnastics moves like the handstand push-up to Olympic lifts with barbells galore.
Works Multiple Muscle Groups
CrossFit workouts are highly intense and focus on full-body strength and conditioning. Kettlebell exercises in CrossFit will target your entire body to build strength, muscle, and endurance. In complex movements like the thruster, you work your entire lower and upper body within seconds.
[Read More: The Best CrossFit Workouts for Building Muscle to Forge Bigger, Stronger Muscles]
You can complete multiple reps in an AMRAP or EMOM pattern to hit an extremely high volume in under 10 minutes. Kettlebells also require you to continually engage your stabilizing muscles to protect your joints under high demands. They’ll literally work all your muscles for even higher intensity.
Improve Work Capacity and Cardio Conditioning
Cardiovascular conditioning is a key component of CrossFit training. A WOD may call on you to perform hundreds of reps as quickly as you can. The work capacity required to be an effective CrossFit athlete is off the charts — and kettlebells train exactly that way.
The extra work required to control the kettlebell further raises your heart rate and training intensity, boosting your work capacity all the while. The cardio component of this training allows you to constantly build endurance, even when focusing more on strength or muscle-building.
Scalable for Different Fitness Levels
Kettlebells are highly scalable pieces of equipment. Depending on the brand, they range from eight kilograms (18 pounds) to 98 kilograms (215 pounds). You’ll likely be somewhere in the middle, but it shows you can lift heavy with kettlebells alone.
[Read More: The Best CrossFit Workouts for Beginners to Build Strength and Mental Toughness]
It’s not just scalable by changing the weight. Learning to control your body as you train with kettlebells is an excellent skill for beginners. You can progressively learn more challenging exercises without increasing the weight too much. One kettlebell will go a long way here.
Convenience
You can find kettlebells in many gyms outside CrossFit boxes if you’re away. You can also invest in a few for your home — even the heaviest kettlebell doesn’t take up much space. Owning a kettlebell lets you get in high-intensity CrossFit workouts at home if you live in a small space.
CrossFit Kettlebell Workout Warm-Up
Before you begin any workout, it’s important to warm up. A dynamic warm-up helps prepare your mind and body for training. Research suggests it may also help prevent injury and improve athletic performance. (1)
A dynamic warm-up typically consists of light aerobic exercise, dynamic stretching or mobility work, muscle activation, and sport-specific activity to prepare for the type of training you’ll be doing. In CrossFit, athletes tend to refer to sport-specific activity as skills training. (2)
If you have a regular warm-up routine before lifting, kick up the intensity a notch to prepare yourself for the demands of a CrossFit WOD. Of course, you don’t want to exhaust yourself — but you may want to put in an extra effort here.
[Read More: 3 Muscle Building Kettlebell Circuits You Need to Try]
Your aerobic exercise should be full-body, on an air bike or rowing machine. You’ll mobilize and activate all your major joints and muscle groups during mobility training and muscle activation. For skills training, you’ll grab your kettlebells.
Check out BarBend’s guide to the best CrossFit warm-up:
Here, we’ll adapt this structure to prepare for a CrossFit kettlebell warm-up.
Aerobic Exercise:
- Air Bike: three to five minutes
If you don’t have an air bike at your gym, use a rowing machine instead.
Mobility Warm-Up:
- Active Frog Stretch: 60 seconds
- Kettlebell Windshield Wiper: 6 per side
- Band Pull-Apart: 15-20
- Kettlebell Halo: 8 per direction
- Deep Squat to Hip Hinge: 8
- World’s Greatest Stretch: 6 per side
Muscle Activation:
- Glute Bridge: 10
- Kettlebell Goblet Squat: 10
- Reverse Lunge: 10 per side
- Kettlebell Windmill: 10 per side
- Kettlebell Figure 8: 10
- Kettlebell Turkish Get-Up: 5 per side
Skills Training:
You’ll adjust this section based on the workout you’re doing. Since all the exercises involve your full body, you’ll do 10 reps of the lower body exercise followed by 10 reps of the upper body exercise. You can use your body weight or a light kettlebell.
- Lower Body Movement: 10 reps
- Upper Body Movement: 10 reps
How to Program CrossFit Kettlebell Workouts
CrossFit WODs differ from traditional strength training because they are always varied. Here are some tips for incorporating them into your regular training program.
Progressive Overload
If you want to return to these workouts as you would in a resistance training program, incorporate some principles of progressive overload so you can make progress over time.
- Beat Your Time: Aim to shave a few seconds off your record in the workouts done for time. There are CrossFit benchmark workouts that you return to and try to beat your time.
- Increase Reps, Rounds, and Minutes: Add a few more reps, rounds, or minutes to an AMRAP or EMOM.
- Increase the Weight: Grab a heavier kettlebell as you master these workouts.
- Progress the Exercises: If you start doing an alternative, you can progress by doing the original exercise listed. Practice your technique outside of the workout to ensure good form.
Frequency
If you add these CrossFit kettlebell workouts to your regular strength training program, do so slowly. Start by trying once per week and then increase to two or three times per week.
Recover Well
Muscle recovery is critical to all types of training. Because CrossFit is done at such a high intensity, it’s extra important to recover well outside of training. Check BarBend’s guide on how to eat for CrossFit for nutrition tips to maximize recovery and be sure you’re getting enough calories and macronutrients.
Do mobility work, active recovery, and sleep well. Hit the sauna or take a cold plunge for an extra recovery boost.
Consult a CrossFit Coach
Consulting a professional can be very helpful. If you’re new to a CrossFit box, talk with the coach for personalized tips on incorporating CrossFit training into your repertoire.
Snatch it Up
CrossFitters are used to high-volume, high-intensity training workouts. Barbell and gymnastic moves are part of the regularly-scheduled equation, but save room in your program for the kettlebells.
Kettlebells will majorly tax your core and grip while you explosively work every muscle in your body. Try the best CrossFit kettlebell workouts to build strength, muscle, endurance, and unilateral training. Your work capacity and unilateral strength and coordination will skyrocket. Beginners are welcome, too.
References
- Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sport? The evidence from randomised controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20.
- Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011 Nov;111(11):2633-51.
Featured Image: Srdjan Randjelovic / Shutterstock
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