kettlebell exercises for women are great for building aerobic capacity and strength. because kettlebell workouts mimic so much of everyday movement. They are great for developing strong muscles and better endurance through power training.
One of the benefits of using kettlebells for your workout is developing strong forearms and grip because their handles are thicker than most dumbbells which will make your muscles work harder to hold onto them.
Why kettlebell exercises for women is good?
- It shapes the muscles but it will not beef them. That means the resistance element of the kettlebell workout will not cause muscle growth which makes it the best workout tool for women who wish to add muscle ton without the bulk.
- Well-designed kettlebell workout will consist of compound movements that target almost all major muscles in your body. As result, you will be burning more body fat because targeting major muscles in your body will increase the metabolic rate.
Kettlebells are a great choice for women who wish to tone their bodies and lose body fat. In this post, we will list some great kettlebell exercises for women that will help you achieve your fitness goal and get the body of your dreams
Kettlebell Deadlift
This exercise strengthens and firms your hamstrings, back, glutes, core, and abs because it challenges you to lift heavy weights and work for multiple muscle groups at once.
1- Stand up with your feet shoulder-width apart, and place the kettlebell between your feet.
2- Bend your knees and shift your butt behind you, and make sure that your back is flat
3- Make sure that your head is aligned with your spine; this is your starting position
4- Grip the kettlebell handle with both hands as you hinge your hips behind you
5- Make sure that your heels are planted on the floor
6- Lift the kettlebell up to stand up, and squeeze your glutes at the top
7- Slowly lower your body with a straight spine to the starting position
8- Repeat the exercise for 4 sets, 8-10 reps for each set
Note: never look down during the exercise because doing that will cause your back to round; and that’s how injuries happen.
Kettlebell Row
This exercise targets your back muscle in a different way while targeting your biceps as a secondary muscle.
1- Take a wide stance then take a step back with one leg.
2- Place the kettlebell right next to your front foot, and grip with your hand on the same side
3- Extend your other to the side, in front of you, or place it in your back whatever position that works for you
4- Hinge at the hip and make sure that you bring your torso forward
5- Pull the kettlebell up toward your rib cage by bringing your elbow behind you.
6- Make sure that you squeeze your back at the top
7- Hold for a second then lower the kettlebell back to the starting position
8- Repeat the exercise for 4 sets, 10-12 reps for each set
Kettlebell Press
This exercise targets your entire shoulder muscles (front delts, middle delts, and rear delts). It also targets your triceps as secondary muscle
1- Stand up with your feet hip-width apart
2- Hold the kettlebell in a racked position with one hand
3- Make sure it is under the chin level and in front of the working shoulder
4- Bent your knee slightly and squeeze your glutes as press the kettlebell over your head in one straight line
5- It is important that you do not bring your elbow out to the side life the kettlebell
6- At the top make sure that your palm is facing forward and your wrist is straight
7- Hold for a second then lower the weight back to the starting position
8- Repeat the exercise for 4 sets, 10-12 reps for each set
Kettlebell push-up
This exercise targets your chest and triceps.
1- With one kettlebell in each hand, get into plank position
2- Bend your arms to lower your body down toward the floor in a push-up
3- Push back up to the starting position
4- Repeat the exercise for 4 sets, 10-12 reps for each set
Kettlebell Floor Press
This exercise targets your chest and triceps.
1- Lie on the floor or on the yoga mat, knees bent, and make sure that your feet are flat on the ground.
2- Grab a kettlebell in one hand and place your other hand on the ground to the side with the palm facing the floor.
3- Press the kettlebell straight up above your chest
4- Bring the kettlebell back down to the starting position
5- Repeat the exercise for 4 sets, 10-12 reps for each set
Note: this exercise forces you to use your triceps more than your chest, to avoid that make sure that your shoulder does not stray from your ears
Russian Twist
This exercise targets your chest and triceps.
1- Lie on the floor or on the yoga mat, knees bent, and make sure that your feet are flat on the ground.
2- Grab a kettlebell in one hand and place your other hand on the ground to the side with the palm facing the floor.
3- Press the kettlebell straight up above your chest
4- Bring the kettlebell back down to the starting position
5- Repeat the exercise for 4 sets, 10-12 reps for each set
conclusion
If have never used a kettlebell, it is time you try this great tool. They might look intimidating at first, but once you try them and learn how to use them you will fall in love with them.
Exercise is important for everyone because as we age, we start losing power and muscle mass. The only way we reduce the effect of aging on your body is by training, and kettlebell training helps you build muscles and better endurance through power training. I recommend that you try these kettlebell exercises for women if you are looking to stay in shape and lead a healthy life.
also, I would like to hear about your experience and thoughts on working out with a kettlebell, please comment below.
0 Comments