Kettlebell Exercises For Women

Kettlebell Exercises For Women

There are three particular ares that concern women: arms, abs, and legs. I’ll show you the best exercises to target each of these areas.

Two Handed Swing

Stand with your feet slightly wider than shoulder width apart. Grab the kettlebell with both hands by the handle. Push your hips back and bend your knees slightly. Keep your back straight and squeeze your shoulder blades.

Swing the Kettlebell back between your legs, then reverse the movement quickly. Use your hips to swing the Kettlebell forward as high as possible. Do not use shoulder or arm strength to propel the Kettlebell forward.

Let the Kettlebell fall back towards you. Guide it back between your legs and explode forward. The movement needs to be continuous.

Single Leg Deadlift

Stand with your feet shoulder width apart. Hold a kettlebell in one hand. You can also do this movement with two Kettlebells. Bend forward at the waist while swinging one foot back behind your body.

Keep going until you touch the Kettlebell to the floor. Keep your front knee slightly bent and back straight. Look forward at all times to maintain balance. Return to starting position and repeat on the other side.

Squat Press

Stand with your feet shoulder width apart. Clean a Kettlebell up to your shoulder. Push your hips back and bend your knees to perform the squat portion of the movement. On the way up, explode and press the Kettlebell over your head.

Immediately rack the Kettlebell and repeat.

These three exercises should be a great start to achieving your goals. However, don’t disregard other body parts such as your bicep, chest, and back. To fix this, I suggest performing pushups and pullups along with the three Kettlebell exercises above for a full body workout.

Here is what a sample workout would look like:

  • Pushups 3×10, 60 seconds rest after each set
  • Single Leg Deadlift, 3×5 each side, 60 seconds rest after each set
  • Pullups 3×3, 60 seconds rest after each set
  • Two-Arm Swing 3×15, 60 seconds rest after each set
  • Squat Press 3×5 each side, 60 seconds rest after each set

Follow this program for 3-4 weeks, then switch it up to a more challenging workout.

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