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Pack On Lean Muscle With These Top Crossfit Exercises

Updated on February 28, 2012

Looking to build up some lean muscle with a Crossfit workout plan? If so, learning the best exercises to include with your Crossfit training will be an important part of the process.

In order to be able to build lean muscle effectively, you have to consistently overload the muscles with a stimulus that it’s not used to dealing with. As you do this with your Crossfit training, you’ll create small muscle tears in the tissue, that then have to be built back up stronger than before. This training adaptation that takes place is what helps you increase your muscle size and density.

Coupled with the right diet plan, Crossfit training can get you the results you’re looking for.

Let’s take a quick peak at the main Crossfit training exercises that you should be including in your workout plan setup.

Kettlebell Swings

The first must-do Crossfit training exercise is the kettlebell swing. This movement is excellent for working the core muscles, the shoulders, as well as the squads and hamstrings. It’s an ideal muscle building movement for those of you who want to develop a high degree of power and explosive force due to the nature of the exercise. Add these towards the start of your Crossfit workout for optimal results.

Kettlebell Swings

One-Arm Kettlebell Clean

The second of the exercises that you need to be including in the mix is the one-arm kettlebell clean. This is ideal for Crossfit training because it will work the quads, hamstrings, the muscles running along the spinal column, as well as the shoulders, biceps, and triceps.

For a full body movement, you can go wrong adding this to your Crossfit training. Perform an equal number of reps on both sides to ensure muscular balance.

Single Arm Kettlebell Swing

Renegade Row

To work the back muscles very effectively while also targeting the core, turn to the renegade row as part of your Crossfit training. This can be added to your Crossfit workout either by using adjustable dumbbells or kettlebells, so there are various ways that you can challenge the muscle tissues.

The renegade row is going to work your agility as you perform it as well, since you’ll have to sustain a high amount of balance as you work just the single arm at a time. Make sure that you perform all reps on one side before switching to the other. This tends to allow for greater muscle building results than alternating arms between reps.

Renegade Row Technique

Kettlebell Squat To Press

Finally, the last of the Crossfit training exercises to add into the mix is the kettlebell squat to press. This exercise is perfect for working the glutes, hamstrings, quads, as well as the shoulders and will produce similar results to performing the squat to shoulder press. This exercise, being so compound in nature, should also be added to your Crossfit workout towards the start for best results.

So have a good look at your current Crossfit training plan and make sure that you aren’t missing out on any of these powerful muscle building movements.

Kettlebell Squat Press Technique


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    • eloygiles profile imageAUTHOR

      Eloy Giles 

      7 years ago from Mexico City

      Hi Debbie, it was difficult indeed to come up with videos of girls performing some of these excersises. However, I will be working (soon) on a new hub focusing solely on crossfit for girls. That should help females choose the best exercises to transforme & tone their body.

      Thank you for the comments and for dropping by!


    • shesacraftymom profile image


      7 years ago

      We've started using kettleballs at home for lots of these exercise. My favorite is the renegade row. I think he probably used all men because that's what's mostly available in the videos - that's been my experience when trying to find demos anyway. Great hub! Voted up!

    • debbie roberts profile image

      Debbie Roberts 

      7 years ago from Greece

      Kettlebells are certainly the way to go for over all body strength and fitness. I find they are a fun challenge to my workout routine.

      Your hub has some good kettlebell exercises that girls can benefit from doing too. I noticed that your videos are all very toned men.

    • WayneDave profile image


      7 years ago from Leeds, England

      Some great exercises. Love it.


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