What Does Pood Mean in CrossFit? A Kettlebell Guide
If you’re a CrossFit enthusiast, you may have heard the term “pood” thrown around during kettlebell workouts.
But what does it really mean?
In the CrossFit community, “pood” refers to a unit of measurement that defines the weight of kettlebells, specifically those used in traditional Russian weightlifting.
Understanding this term is essential when selecting the right kettlebell weight for your workouts.
As a physical therapist and CrossFit coach with over twelve years of experience in kettlebell training and movement optimization, I have prescribed kettlebell training hundreds of times to my 1:1 Pain-Free Performance clients.
Helping them enhance their performance and achieve their fitness goals in the sport of fitness.
In this blog, we’ll dive into what a pood is, its historical significance, and how it plays a crucial role in your CrossFit training.
What does pood mean in CrossFit?
Definition of Pood
The term “pood” has its roots in Russian weightlifting, where it originated as a unit of weight measure.
Historically, one pood is equivalent to approximately 16 kilograms (or 35.27 pounds). (1)
In the context of CrossFit, when you hear someone refer to a kettlebell as being “one pood,” they are indicating that the kettlebell weighs about 16 kg.
This measurement not only reflects the weight of the kettlebell but also connects you to the rich tradition of kettlebell training that has been passed down through generations.
In CrossFit, knowing how to navigate pood measurements can enhance your understanding of the equipment and help you choose the appropriate weight for your fitness level and workout goals.
Whether you’re a beginner or a seasoned athlete, understanding the concept of pood is essential for effective training with kettlebells.
Origin of the Term
The term “pood” has a fascinating history rooted in Russian culture and weightlifting.
Originally, the pood (pronounced “pood” or “poodah”) was used as a unit of weight in Russia, with one pood equating to approximately 16 kilograms (35.27 pounds). Its use dates back to the 18th century, primarily in the context of measuring grains and other commodities.
However, as kettlebell training gained popularity in Russia, the pood became synonymous with the kettlebell weights used by athletes.
In Russian weightlifting, kettlebells were traditionally measured in poods, which allowed trainers to standardize workouts and competitions.
When CrossFit emerged as a global fitness phenomenon in the early 21st century, it embraced kettlebell training, integrating the pood into its lexicon.
This adoption not only preserved the historical significance of kettlebell training but also created a cultural connection between CrossFit and its Russian origins.
Today, the term “pood” serves as a reminder of the deep-rooted history of strength training and the cultural heritage that accompanies it.
Measurement Details
Conversion of Pood to Other Units
Understanding pood measurements is crucial for effective kettlebell training. Here’s a quick reference for converting poods to other units of weight:
| Unit | Weight |
|---|---|
| 1 pood | ~16 kg |
| 1 pood | ~35.27 lbs |
| 2 poods | ~32 kg |
| 2 poods | ~70.55 lbs |
| 3 poods | ~48 kg |
| 3 poods | ~105.82 lbs |
In CrossFit workouts, kettlebells are often categorized by pood measurements, which help athletes select the appropriate weight for their fitness levels.
For example, a beginner might start with a 1-pood kettlebell, while more advanced athletes may choose 2 or even 3 pood kettlebells for their workouts.
This system remains relevant in the CrossFit community, as it promotes a shared understanding of kettlebell weights and ensures that workouts are scalable for individuals at different stages of their fitness journeys.
By incorporating pood measurements into your training regimen, you can more easily track your progress and set appropriate weight standards for various kettlebell exercises.
Whether you’re swinging, snatching, or performing Turkish get-ups, knowing how to navigate pood measurements will enhance your training experience and help you reach your fitness goals more effectively.
Practical Application in CrossFit
How Pood is Used in CrossFit Workouts
In CrossFit, kettlebell weights are often selected based on pood measurements to help athletes choose appropriate loads for their training sessions.
When you’re gearing up for your workout of the day, understanding pood helps ensure that you pick a kettlebell that matches your strength and skill level. Typically, the following guidelines apply:
- Beginners: If you’re just starting, you might use a 1-pood kettlebell (approximately 16 kg or 35.27 lbs) for fundamental movements like kettlebell swings and goblet squats. This allows you to focus on proper form without overexerting yourself.
- Intermediate Athletes: As you progress, you may opt for a 1.5-pood kettlebell (approximately 24 kg or 53.01 lbs) for more challenging exercises such as snatches or cleans, where increased weight can enhance your strength and endurance.
- Advanced Athletes: Seasoned CrossFitters often utilize 2-pood kettlebells (approximately 32 kg or 70.55 lbs) or heavier for high-intensity workouts or a max lift, which can include complex movements like Turkish get-ups or double kettlebell front squats.
By using pood measurements, athletes can create a consistent training regimen that allows them to track their strength gains over time.
Common Kettlebell Movements and Recommended Pood Weights
Kettlebell training offers a wide range of movements that can improve strength, endurance, and general physical preparedness.
Choosing the right pood weight is crucial for maximizing the effectiveness of these exercises while minimizing the risk of injury.
Here are some common kettlebell movements along with recommendations for appropriate pood weights based on different skill levels.
1. Kettlebell Swings
- Beginner: 0.5 to 1 pood (approximately 8 to 16 kg / 18 to 35 lbs)
- Intermediate: 1 to 1.5 pood (approximately 16 to 24 kg / 35 to 53 lbs)
- Advanced: 1.5 to 2 pood (approximately 24 to 32 kg / 53 to 70 lbs)
Kettlebell swings are a dynamic movement that focuses on the posterior chain exercise, hip extension, and core engagement. (2)
Beginners should start with lighter weights to master form and technique, while advanced athletes can increase their weight for more explosive power development.
2. Kettlebell Snatches
- Beginner: 0.5 to 1 pood (approximately 8 to 16 kg / 18 to 35 lbs)
- Intermediate: 1 pood (approximately 16 kg / 35 lbs)
- Advanced: 1.5 to 2 pood (approximately 24 to 32 kg / 53 to 70 lbs)
Snatches are a more technical movement that requires coordination and back extension strength.
Beginners should emphasize skill training and practice with lighter weights to build proficiency and confidence, while those with more experience can challenge themselves with heavier weights for increased intensity.
3. Turkish Get-Ups
- Beginner: 0.5 pood (approximately 8 kg / 18 lbs)
- Intermediate: 0.5 to 1 pood (approximately 8 to 16 kg / 18 to 35 lbs)
- Advanced: 1 to 1.5 pood (approximately 16 to 24 kg / 35 to 53 lbs)
The Turkish get-up is a full-body movement that emphasizes stability and mobility.
Beginners should start with a lighter kettlebell to focus on technique, while more advanced athletes can use heavier weights to challenge their strength and balance.
Turkish get-ups can be a great precursor to more advanced movements such as overhead squats or the kettlebell power snatch.
4. Kettlebell Goblet Squats
- Beginner: 0.5 pood (approximately 8 kg / 18 lbs)
- Intermediate: 0.5 to 1 pood (approximately 8 to 16 kg / 18 to 35 lbs)
- Advanced: 1 to 1.5 pood (approximately 16 to 24 kg / 35 to 53 lbs)
Goblet squats are excellent for building lower body strength and improving full squat mechanics.
Starting with a manageable weight allows beginners to develop proper form in a full-depth squat before gradually increasing the pood for more resistance.
5. Kettlebell Overhead Press
- Beginner: 0.5 to 1 pood (approximately 8 to 16 kg / 18 to 35 lbs)
- Intermediate: 1 pood (approximately 16 kg / 35 lbs)
- Advanced: 1.5 to 2 pood (approximately 24 to 32 kg / 53 to 70 lbs)
The overhead press (or kettlebell push press) enhances shoulder strength and stability.
Beginners should focus on light weights with a higher number of repetitions to ensure proper alignment and technique, while advanced athletes can increase the load for added strength challenges.
Kettlebell overhead presses transfer well to other movements like handstand push-ups and bench press because of the instability kettlebells create. (3)
6. Kettlebell Sumo Deadlift High Pull
- Beginner: 0.5 to 1 pood (approximately 8 to 16 kg / 18 to 35 lbs)
- Intermediate: 1 to 1.5 pood (approximately 16 to 24 kg / 35 to 53 lbs)
- Advanced: 1.5 to 2 pood (approximately 24 to 32 kg / 53 to 70 lbs)
The kettlebell sumo deadlift high pull combines lower body strength with upper body pulling mechanics.
Beginners should start with a lighter weight to master the hip hinge and pull motion, while more experienced athletes can increase the weight for greater intensity or to establish a new repetition maximum.
Benefits of Using Pood Measurements
Advantages of the Pood System
Using pood measurements for kettlebell training offers several benefits that enhance the overall training experience.
Consistency
The pood system provides a standardized weight measurement that transcends borders and gyms, allowing athletes to communicate their weights easily.
This consistency ensures that whether you’re training at your home gym or visiting a new CrossFit box, you can maintain your kettlebell workout intensity.
Historical Context
Embracing the pood pays homage to the rich history of kettlebell training and its roots in Russian strength training.
By understanding this context, you can appreciate the cultural significance behind the weight you lift, fostering a deeper connection to the exercises and their origins.
Enhanced Training Experience
Understanding pood measurements helps you set realistic goals and track your progress.
As you become more familiar with how different pood weights feel during various workouts, you can adjust your training intensity accordingly.
This knowledge empowers you to push your limits while ensuring you maintain proper form and reduce the risk of injury.
Goal Achievement
By selecting kettlebell weights based on pood measurements, you can more effectively design your workouts around your specific training objectives, whether they involve building strength, enhancing endurance, or improving skill in specific movements.
This targeted approach enables you to focus your efforts on achieving measurable results.
Incorporating pood measurements into your kettlebell training not only aligns with historical practices but also enhances your training experience, ensuring you remain engaged and motivated as you work towards your fitness goals.
Common CrossFit Kettlebell Workouts
Kettlebells are a staple in CrossFit, offering versatility and intensity in various workouts.
Here are three popular kettlebell workouts that incorporate pood measurements while also including other movements to provide a well-rounded training session.
Workout 1: Kettlebell Swing and Bodyweight Blast
AMRAP (As Many Rounds As Possible) in 12 Minutes:
- 10 Kettlebell Swings (1 pood for men / 0.5 pood for women)
- 10 Air Squats
- 5 Pull Ups
- 30 Double Unders
This workout combines kettlebell swings with fundamental bodyweight movements, ensuring a mix of strength and endurance.
The focus is on maintaining proper form while challenging your conditioning.
Workout 2: Kettlebell Push Jerks and Lunges
5 Rounds for Time:
- 10 Kettlebell Push Jerk (1.5 pood for men / 1 pood for women)
- 10 Walking Lunge (holding 0.5 pood kettlebells in each hand)
- 5 Muscle Ups (or substitute with 10 Push-Ups)
This workout emphasizes explosive strength with kettlebell push jerks, coupled with dynamic lunges to build leg strength and stability.
Muscle-ups can be substituted for push-ups based on your skill level.
Workout 3: Kettlebell Complex
For Time:
- 5 Rounds of the Following Complex:
- 5 Kettlebell Swings (1 pood)
- 5 Kettlebell Deadlifts (1.5 pood)
- 5 Push Jerks (1 pood)
- 10 Air Squats
- 10 Wall Balls (20 lbs for men / 14 lbs for women)
This kettlebell complex incorporates multiple movements to provide a full-body workout.
Focus on maintaining good form throughout each lift while keeping a steady pace to maximize your effort.
Workout 4: “Arnie” Hero Workout
For Time:
- 21 Turkish Get-Ups (Right Arm)
- 50 Kettlebell Swings (1.5 pood for men / 1 pood for women)
- 21 Overhead Squats (Left Arm)
- 50 Kettlebell Swings (1.5 pood for men / 1 pood for women)
- 21 Overhead Squats (Right Arm)
- 50 Kettlebell Swings (1.5 pood for men / 1 pood for women)
- 21 Turkish Get-Ups (Left Arm)
This Hero WOD is a tribute workout that focuses on strength, stability, and endurance through the incorporation of kettlebell movements, making it a comprehensive challenge for athletes of all levels.
Workout 5: Tabata Interval
Perform as a Tabata Interval:
- Kettlebell Hang Power Clean (1.5/1 pood)
- High Box Jump (30 Inch for men, 20 inch for women)
In this Tabata-style workout, you’ll alternate between Kettlebell Hang Power Clean and high box jumps, performing 20 seconds of max reps followed by 10 seconds of rest for a total of 8 rounds.
The hang power clean will move from the hips to the front racked position, followed by box jumps to your designated height.
This high-intensity format maximizes your workout efficiency and challenges both strength and endurance.
Wrapping Up On The Meaning of “Pood” in CrossFit
In summary, the term “pood” holds significant relevance in the CrossFit community, providing a standardized measurement for kettlebell weights that enhances training consistency and performance.
By understanding what a pood is and how it applies to your workouts, you can make informed decisions about the weights you choose, ensuring that your kettlebell training is both effective and safe.
As you consider incorporating kettlebells into your training regimen, remember that utilizing pood measurements can help you tailor your workouts to meet your specific goals, whether you aim to build strength, improve endurance, or master complex movements.
Embracing this historical measurement not only connects you to the roots of kettlebell training but also enhances your overall experience in the gym.
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FAQ
1. What does 1.5 pood mean in CrossFit?
In CrossFit, 1.5 pood refers to a kettlebell weight that is approximately 24 kilograms (53.14 pounds).
Athletes often use this measurement to select appropriate kettlebell weights for their workouts, ensuring they challenge themselves effectively.
2. Why is it called a pood?
The term “pood” has its origins in the Russian language, where it historically referred to a unit of weight used in various forms of training, including kettlebell workouts.
The adoption of this term into CrossFit emphasizes its roots in Russian weightlifting and helps maintain a connection to traditional kettlebell training practices.
3. What does pood stand for?
“Pood” does not stand for an acronym; instead, it is derived from the Russian word “пуд” (pronounced “pood”), which refers to a specific weight measurement.
This unit of measurement has been used for centuries in Russian strength training.
4. Who uses pood?
Pood measurements are primarily used by CrossFit athletes and trainers who incorporate kettlebell training into their workouts.
They are particularly relevant in CrossFit communities and gyms that emphasize functional fitness and traditional strength training methods, helping athletes communicate about kettlebell weights more effectively.
References:
1. The WOD Generator. (n.d.). What is a pood in CrossFit?. The WOD Generator. Retrieved October 10, 2024, from https://www.thewodgenerator.com/definitions/pood/
2. WebMD. (n.d.). Kettlebell workout: What it is and how to get started. WebMD. Retrieved October 10, 2024, from https://www.webmd.com/fitness-exercise/a-z/kettlebell-workout
3. Liebenson C. (2011). Functional training with the kettlebell. Journal of bodywork and movement therapies, 15(4), 542–544. https://doi.org/10.1016/j.jbmt.2011.07.003
