Gorilla Fitness Blog - Tips for Fitness & Resistance Training
Home / Gorilla Fitness / Tagged: cross fit
Filter by tag:

Posts tagged "cross fit"

Kettlebell Jump Squat - Elite Crossfit Lower Body Exercise

Kettlebell Jump Squat - Elite Crossfit Lower Body Exercise

Kettlebell Jump Squat

This will help your vertical leap and develop your quads and glutes.

  • Stand with a pair of kettlebells or dumbbells at your sides.
  • Squat down as you would in a traditional Squat until the top of your thighs are parallel with the floor.
  • Once you go to stand back up, use as much force as you can to jump as high as possible with the dumbbells.
  • When you land, stop at the standing position and re-position yourself before squatting again.
  • Repeat for the desired number of reps.
For more information check out Dumbbell Squats

Kettlebell Exercises for Athletic Performance and Fitness

Kettlebell Exercises for Athletic Performance and Fitness

One of the great benefits of using kettlebells is that you can train both cardio-vascular and anabolic (building muscle mass) systems in one workout. This allows you to increase your overall fitness and tone up your muscles. One of the biggest benefits from doing kettlebell workouts, is for weight loss. There are countless kettlebell workouts for you to get started, from beginners to pro athletes. See below for some workouts.

Kettlebell workouts have a reputation for providing much faster fat loss results than conventional resistance weight and barbell workouts. That is why people such as Bruce Lee, MMA fighters, to Hollywood actors like Penelope Cruz turn to kettlebells. It is touted that Gerard Butler the lead from the movie 300 used kettlebells to get in shape for the film.

The American Council on Exercise undertook research with University of Wisconsin, to get to the bottom of all the kettlebell claims. The research led by John Porcari Ph.D., and Chad Schnettler, M.S., found that the calorie burn per minute was off the charts. The only comparable equivalent to kettlebell workouts would be running a 6 minute mile or cross country skiing uphill at a fast pace!

Time-saving workouts:

Kettlebells combine aerobic and anaerobic (aka cardio and strength) into one workout, so you don’t have to do 15 minutes of cardio and a boring 45 minute weight training session into your workout. You just need to do 25 minutes of kettlebells and you’ll be done. Of course you can go longer if you are Gorilla Tough! See some workouts below.