CrossFit Sydney Tools of the Trade: KettleBells

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Tools of the Trade: KettleBells
KettleBells are a weight device designed for high rep ballistic moves that involve the whole body. Originally from Russia they were weights used on scales to calculate loads. Now it is a sport in its own right with competitions held in the Clean& Jerk Double and Single and Snatch Double and Single. Competitions are generally set on time and maximum repetitions of the designated move.
For CrossFit, KettleBells are an excellent tool to learn whole body ballistic movement. Its design of a thick handle removed form a compact center of mass creates an ideal tool for ballistic and dynamic movement.

Conditioning comes from the deceleration of the movement. Dynamic movements such as the KB Swing load the hip muscles developing core strength, hip thrust and conditioning the important posterior chain. The offset center of gravity means that each time KB is lifted, the grip and core must work to fight the pull of the weight.

KB use goes well beyond dynamic and ballistic work, with many functional presses such as the Sotts, Bottoms Ups, Palm Press all providing excellent variety in unilateral work.

In Short the KB is an indispensable tool in Functional S&C Training as well as a lot of fun.

WOD 29/1/07
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Record Overall time taken
Complete all reps of one exercise before moving to the next.
Warm Up
Row
20:10
8x
Record Cals each Interval
3 Rds
5 Tuck Jumps
5 Chin Ups
5 BS OHS