CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

The kettlebell is the most versatile training tool there is—a gym in your hand.

Science and experience agree that kettlebell training develops a wide range of attributes: slow and dynamic strength, various types of endurance, muscle hypertrophy, fat loss, health, etc. (See the Kettlebell FAQ below for details.)

“The more I do with kettlebells, the more I think of abandoning every other form of training,” wrote Rob Lawrence.

“The workouts simultaneously train *everything*. Strength, speed, endurance. . . . The thing that’s surprised me most is hamstring flexibility from doing one-armed snatches. There is a great deal of truth to the axiom that all training is a matter of trade-offs, but if anything out there threatens that wisdom it’s got to be KBs.”

Properly used, kettlebells lay a foundation for healthy and powerful movement. Hips become mobile, spine stable, shoulders mobile and stable. The body is becoming more symmetrical and resilient. You start moving like an athlete and are making dramatic changes to your body composition.

Kettlebells are compact, inexpensive, virtually indestructible, and can be used anywhere. Unlike dumbbells, you do not need a whole park of them. Several KBs are enough and even one will do.

The kettlebell ought to be your entry point into strength training. Even if you have spent decades under the bar, take on the kettlebell and you will be so much stronger and healthier for it.

The Mission of USA Weightlifting shall be to enable United States athletes to achieve sustained competitive excellence in Olympic competition and to promote and grow the sport of weightlifting in the United States.