Crossfit with weights
It is impossible not to agree that kettlebells are an excellent tool for sports training, but it is worth to mention that training with weights alone cannot be complete. And there are a number of reasons.
The first of these is that the weight of the kettlebell is too big limitation. After all, even the best kits from world famous manufacturers are composed of shells weighing from 4 to 32 kg, and in gyms weight variation of weights even less – only 16 kg. And in this case, it is okay to train? This fact is obvious, perhaps, is not only a Pro in weightlifting, but even beginners. Pull 32kg, or you can press the same weight or squat with it except that the speed or endurance, you can safely forget about the weight. The conclusion here is obvious: weights sports equipment more suited to crossfitters, but for powerlifters or bodybuilders, they just will not fit.
The second reason lies in the fact that the weights are not quite suitable for training beginners. For them, the most comfortable athletic tools are dumbbells or barbells, in which, among other things, it is possible to gradually increase the load (in other words, to increase the working weight, for example from 1, 25 to 2.25 kg a week using "pancakes"). With weights in this situation is much more difficult as the gap in weight is 4 kg, respectively in two hands, the athlete holds 8 kg. it Becomes clear that in the above case it will be difficult for not only the beginner but also the professional, having considerable experience in this kind of training.
In conclusion, we can say that kettlebells are not the best exercise equipment to start training in crossfit, they are more suitable in order to diversify the sporting life, or as a Supplement after executing the main body workout. I should add that their programs change pretty often. That is why it is important to know the existing exercises with kettlebells, which ones are worse and which better.
In General, it is worth saying that today is the best exercises with weights that are performed standing. It can be upgrades to the chest, jerks, jolts, and swings, squats, etc.
But in this article I would like to tell you about a specific training program from start to finish. The exercises in this complex designed for all muscle groups:
The training complex with the use of weights (suitable for both beginners and pros):
- 3 sets of 15-20 repetitions with casting weights;
- Pull the kettlebell with one hand, 3 sets with the same number of repetitions as the first exercise;
- Lying on the floor, alternating press (3sets of 15 or 20 repetitions);
- Squats 3 sets of 15 – 20 times with weights on his chest;
- Mahi with the same weights (three sets of 15 times).
Now I would like to consider each component of the complex separately.
For the proper performance of the first exercise you should keep the torso straight, slightly bent in the region of the hip joint (the beginning of this exercise is strikingly similar to the deadlift used in bodybuilding). After straightening and easy tilt, you need to sharply lift the kettlebell off the floor. When you do this, straighten your knees, hips and ankles. It is worth to say that during execution in any case can not bend the back. Elbows should stay outside from the weights and the shoulders directly under the last one. This is followed slightly, by one quarter, sit down and with a sharp motion to straighten the legs and raise the head over the hands with weights (or one if during a workout uses one dumbbell). It is very important during the training to ensure that the wrist was above the elbow. Upon completion of one full movement should return to the starting position and repeat the exercise many times as necessary.
The first half of the exercise
The second half of the exercise
Pull the kettlebell with one hand
Starting position feet shoulder width apart, knees slightly bent. Again, the same bend in the hip, back throughout the entire exercise video (in any case not increase it) head looking forward(right) is a similar exercise, again the same with bodybuilding(thrust rod in the slope/pull with 1 hand dumbbell in the slope). With one hand, hold the dumbbell, the other arm(reference) you need to take something. Main hand(working) undertake the mid-weights, the arm should hang perpendicular to the floor(so you'll be sure that are in the correct position). So that took up a weight, and begin to pull it higher to your lower belly(your elbows should be next to the body + when pull the weight reduce of the shoulder blades at the peak of the movement) and then return to starting position and repeat again.
Alternate bench
Alternate bench press in the supine position (on the floor) is quite simple to implement, you just need lying on the floor one by one, each hand to squeeze the weights. Exercise, as already mentioned, is very similar to the bench press dumbbells and barbells in bodybuilding.
Squats
Squats performed with kettlebells on the chest with a straight back) are as follows: you need to take the weightsand keep them in front of you at chest level. Your feet should be shoulder width apart. After this simple preparation, you can start to squat. Exercise should be done with a small (about 5 degrees) tilt of the upper torso. Squats must be parallel to the floor, after execution of all actions should return to the starting position and repeat all over again.
Swings with weights
Now it is necessary to consider a swing with the kettlebells. For this exercise you need to keep the weight between your legs. The torso should be tilted forward and back to remain straight. After that you should swing the weight toward the buttocks, after which it needs drastically to swing forward to chest level (arms should be straight).
To summarize this article we can say that today there are a considerable number of exercises using weights that could be included in the composition of his complex. Of course, they do not have the same effectiveness as training with traditional free weights, but still included in the set of workouts for training athletes and bring a certain effect, coupled with other types of exercises. But for what purpose will be training, using weights – that will decide the athlete.
Complex with kettlebells