Starting CrossFit without getting hurt or giving up
The first few weeks decide everything. What to know before your first WOD, and how to progress without rushing.
Kettlebell basics: 5 exercises to start with
One kettlebell is enough to train your whole body. The five movements to master and the mistakes to avoid.
The kettlebell is one of the most complete tools around: it fits in a corner and trains strength, conditioning and core at the same time.
The five exercises
- Swing: the king of kettlebell moves. The power comes from your hips snapping forward, not your arms lifting.
- Goblet squat: bell against your chest, deep squat, straight back.
- Deadlift: bell between your feet, flat back, push the floor away with your legs.
- Press: one arm, overhead, core braced.
- Row: hinged forward, pull the bell toward your hip.
Common mistakes
- Swinging with your arms or turning it into a squat.
- Rounding your back when picking the bell up.
- Going too heavy before the movement is solid.
What weight to pick
To start, a 12 to 16 kg (26 to 35 lb) kettlebell for men and 8 to 12 kg (18 to 26 lb) for women suits most people, especially for swings. If your form breaks down, it's too heavy.
Tell Volta what equipment you have (dumbbells, a barbell or a gym) and it only suggests WODs and strength workouts you can do with it.
Let Volta plan your week.
