5 June 2020

7 Effective Kettlebell Exercises for Women

When women use a kettlebell, they may not be interested in using the same workout that men are using. After all, women often have a different fitness goal than men. With this being said, here are some amazing kettlebell workouts for women that are going to give you results.

Kettlebell Swing

This exercise takes the kettlebell and has you swinging this, working almost every muscle in your body. You will want to start with your arms down and holding onto the kettlebell with both hands. Then swing this back between your legs and up over your head. Lower and repeat this exercise for a few sets to start getting your blood pumping!

Kettlebell Row

There are a few variations of this exercise, but women will find that the rowing action is best when they bend at the waist, with the knees slightly bent, and then pull back with the weight in one hand. You want to keep your arm pressed closely to your side, almost as if you are holding a piece of paper between your side and arm. Then repeat this for the other arm.

Kettlebell Goblet Squat

Start by standing with the kettlebell in both hands, at your chest. Keep your elbows bent while holding this and then squat. Go back into starting position and repeat for however many sets you want to do. It will be working your legs and even your arms as you do this.

Kettlebell Side Lunge

You can either do this holding onto the kettlebell with one hand or both hands, depending upon the weight of the kettlebell. Start with the kettlebell at chest height. Then lower down and extend one leg to the side, keeping the other leg bent and knee and holding the majority of the weight. Do this for 10 repetitions on this leg, then switch to the other side to repeat.

Kettlebell Russian Twist

This is great for your core strength! You will want to sit down, with your knees slightly bent, almost in crunch position. However, you will still remain in the upright position, with the kettlebell in your hands at waist height. Twist to the side moving the kettlebell with you. Go back to the starting position and then twist to the other side.

Kettlebell Deadlift

Start with the kettlebell between your feet that should be shoulder width apart. Squat down and place both hands on the handle of the kettlebell. Then lift to the standing position and keep the kettlebell where it falls as your arms straighten. To add a little more difficulty you can also slightly lift one leg if you so choose.

Kettlebell Military Press

With this exercise, you need to have two kettlebells on hand. Stand with kettlebell in each  at about chest level. Then left these above your head. Women who are just wanting to tone will find that lighter kettlebells are the best bet. Repeat this action for a complete set.

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