Kettlebell Excercise For Women
Kettlebell you’ve never used a kettlebell, these strength training tools might look intimidating at first. But once you learn how to exercise with them safely and effectively, you’ll find that they’re one of the best pieces of equipment for at home workouts and are a great way to spice up your lifting routine.
Kettlebell Barbells takes up too much space and dumbbells aren’t as versatile for compound exercises, such as deadlifts and swings. But because of the way kettlebells are designed- a weighted ball with a handle- you’ll activate many muscle groups at once doing a variety of exercises.
“The handle allows for both grind strength movements (deadlifts) and ballistic movements (swings,) so you have a tool that you can use for both strength and conditioning in a low impact way.” says Rebee Peek, an NSCA- certified personal trainer at the Fhitting Room with Strong First Kettebell level 1 and 2 certifications.
The Benefits Of Working Out With Kettlebells
Kettlebell exercises are highly functional and mimic, many everday movements. The shape and distribution of weight is more like things you would pick up in real life. The weight doesn’t sit evenly on both sides with a nice handle in the middle,”peel says.
Moreover, are great for developing forearm and grip strength. Because the Kettlebell handles are typically thicker than most dumbbells, your muscles work harder just to hold onto them. :”The way the weight is distributed and hte movement of the bell challenges your grip in an even more dyamic way, “Peel explains, “For example, when doing kettlebell swings or snatches, the weight moves and your body needs to react to hold on.”
How To Choose The Best Kettlebell Weight For You
Unlike dumbbells and barbells, kettlebell weights are usually measured in kilograms, So a 6-kg kettlebell equate to 13 pounds, and a 16-kg kettlebell is 35 pounds. “As a general rule of thumb, larger muscles can lift more so you want to choose a heavier kettlebell. Lower-body compound movements will usally be stronger than upper. So for most people, a deadlift will be the heaviest lift, followed by the squat, then for the upper body, the back is usually stronger than the chest and shoulder, “Peel says.
You also went to keeps the number of reps and sets in mind for each exercise when choosing the right weight. If you’re thinking of buying kettlebells, Peel recommends purchasing a pair. “This way you can use one for the upper body, such as the row and press, and then a pair to double the weight for lower-body exercise, “Peel says, “Most of owing a pair of 12 kg kettlebells and a pair of 16 kg kettlebells.
Most male clients will work with 20 kg and 24 kg kettlebells. That said there aren’t any hard or fast rules when it comes to choosing weights. Allow yourself to play with different weights for a variety of movements, both ballistic and grind and possibly bottoms-up work as well”.
1. Kettlebell Deadlift
Bilateral movements, which involve using two hands, challenge you to lift heavier weights and recruit multiple muscle groups at once. In this cases, you’re firing up your glutes, back, and core.
How To Do a Kettlebell Deadlift
Stand with your ceet hip-distance apart and place a kettlebell between the arches of your feet. Grip the kettlebell handle with both hands, making sure your sholders are above your knees. This is your deadlift position. Bracing your core and keeping your back flat, push your sholders back and down. Firmly pressing your feet into the ground, lift the kettlebell up to stand, squeezing your glutes. Bring the kettlebell back down to the ground with a straight spine and don’t let your chest fall past your hips.
2. One-Hand Kettlebell Deadlift
When you transition from a bilateral movement to a unilateral one , you’re adding an anti-rotation component, Peel says “This means your core is recruited to keep your body from rotating, as a results of the weight being to one side. This is great for building more stability and injury prevention as well,”
How To Do A One-Hand Kettlebell Deadlift
Stand with your feet hip-distance apart and place a kettlebell between the arches of your feet. Grip the kettlebell between handle with both hands, making sure your sholders are above your hips are above your knees. This is your deadlift position. Bracing your core and keeping your back and down. Firmly pressing your feet into the ground, lift the kettlebell up to stand squeezing your glutes. Bring the kettlebell back down to the ground with a straight spine and don’t let your chest fail past your hips.
3. Kettlebell Goblet Clean
With this particular kettlebell excercise the kettlebell should move in one straight line, like a zipper At the top of the exercise, your chest and back should be lifted – not hunched over-and your elbows pointing straight down at your sides.
How to do a kettlebell goblet clean
Stand with your feet shoulder distance apart and place a kettlebell between the arches of your fee. Grip the kettlebell handle with both hands, making sure your shoulder are above your hips and your hips are above your knees. Bracing your core and keeping your back flat, zip the kettlebell up in a straight line to your chest, holding the kettlebell at this horns. Aggressively your legs up by pressing your feet into the ground. Bring the kettlebell back down to the ground with a straight spine and don’t let your fall past your hips.
4. Kettlebell Goblet Squat
This kettlebell exercise will fire up your quads and glutes, while also engaging your core to keep your chest lifted. The kettlebell goblet squat is a great move for ensuring that you’re truly engaging your core in squat.
How to do a kettlebell goblet squat
Stand with your feet shoulder distance apart and hold a kettlebell with both hands at the horms to your chest. Your elbows are pointing down to the ground . Tightening your glutes and core, sit back into your heels and push your butt back and down. Make sure your feet are finally in place and aren’t lifting off the ground. Your knees and ankles shouldn’t cave inward either. Look forward- not up or down-and keep your back straight and chest lifed. Push off your heels to stand back up to the starting postion.
5. Kettlebell Goblet Lunge
Similar to goblet squat, the goblet lunge strengthens your legs and glutes but it also test your balance and stability. You want to keep your abs tight and your hips square throughout the entire movement. Letting your knees flare out to the sides can lead to injury.
How to do a kettlebell goblet lunge
Stand with your feet shoulder- distance apart and hold a kettlebell with both hand at the horns to your chest . Elbows pointing down to the ground. Engaging your legs and glutes, take a big steps back with your right leg and tap your right knee to the ground , forming two 90-degree angles with your front and back legs. Push off with your front foot to stand back up and maintain your balance, Alternate legs or complete six reps before switching legs.
6. Kettlebell Dead Clean
When performing a dead clean, proper set-up is key . Peels says to make sure the bell is set between your feet and behind your toes so you don’t lift with your back.
How do a kettelbell dead clean
Stand with your feet hip-distance apart with your toes slightly turned out and place a kettlebell between the arches of your feet. Grip the kettlebell handle loosely with one hand and make sure your sholders are above your hips and above your knees. Extend the other arm to the side or in front of you. Push off with your legs to stand and zip the kettlebell up towards your waist before driving your elbow back and punching the kettlebells into a rack postion. To prevent the kettlebell from banging your wrist, keep the kettlebell close to your body. Complete six reps before switiching sides.
7. Kettelbell Offset Reverse Lunge
Challenging your balance and grip strength the off set reverse lunge you to engage your back, chest and core to stand upright
How to do a kettlebell offset reverse lunge
Stand with your feet shoulder distance apart and hold a kettlebell in a rack postion with one hand form the dead clean. Extend your other arm in front of you or to the side and make a fist with your hand. Engaging your legs and glutes, takes a big step back with the opposite leg and tap your knees to the ground forming 90-degree angles with your front and back legs. Push off with your front foot to stand back up and maintain your balance.Alernate legs or complete six reps before switching sides.
8. Kettlebell swing
As one of the most popular ballisitc kettlebell exercises a strong swing starts with a sold hip hinge. Start with the bell down on the gound in a hike postion arm’s distance away on the floor. Be sure to tighten your legs, glutes, and core at the top if tge exercise, Some people like to think of it as a standing plank. Don’t forget to breathe Inhale as your swing the kettlebell between your legs and exhale at the standing plank.
How to do a kettlebell swing
Stand with your feet shoulder – distance apart and the kettlebell in a hike position. Grip the kettlebell hands loosely with both hands. Hinging at the hips, push your butt back and brace your core while keeping your back flat. Swing the kettlebell between your legs, tightening your tights and glutes. Then aggressively press your feet into the ground powering the kettlebell up to chest height. Continue for at least 12 reps then swing the kettlebell between you legs before placing it safely back on the ground in a hike position.
9. Single-leg kettebell deadlift
This single deadlift will work the entire posterior chain and challenge your balance while you’re at it. The Key is to more wirh control and ensure your hips remain square to prevent injury.
How to do a single-leg kettlebell deadlift
Stand with your feet together and hold a kettlebell with one hand. Lift the opposite knee to hip height. Bracing your core, slowly kick your free leg out to push your hips back, making a straight line from your head to your heel. Keep a slight bend your standing leg to balance. Engaging your glutes and thighs, pull your leg forward until your tone is upright again.
10. Sumo kettlebell deadlift
You’ll want to grab another kettlebell for this exercise. Since your glutes and legs are larger muscle groups, they can handle more load. These power-producing muscles ate esstential for carrring heavier things and preventing injury
How to do a sumo kettlebell deadlift
Stand with your feet wider than hip-distance apart with your toes sightly turned out to the sides. Place two kettlebells between your feet and grip one kettlebell hands with each hand. Make sure your shouldrs are above your hips and your hips are above your knees. Brace your core while keeping your back flat and shoulders back and down. Firmly pressing your feet into the ground, lift the kettlebells up to stand. Bring the kettlebells back down to the ground with a straight spine and don’t let your chest fall pass your hips.
11. Single-leg kettlebell deadlift
This single leg deadlift will work the entire posterior chain and challenge your balance while you’re at it. The key is to more with control and ensure your hips remain square to prevent injury.
How to do a single-leg kettlebell deadlift
Stand with your feet together and hold a kettlebell with one hand lift the opposite knee to hip height. Bracing your core, slowly kick your feet leg out to push your hips back, making a straight line from your head to your heel. Keep a slight bend on your standing leg to balance. Engaging your glutes and thighs, pull your back leg forward until your torso is upright again.
12. Farmer’s Carry
Nothing minics the act of carring heavy groceries up a flight of stain likes this varation of the farmer’s carry, which makes you march in place. Tighten your core you lift your legs to your hips.
How to do farmer’s carry
Stand with your feet hip-distance apart and hold one kettlebell in each hand at your sides. Lift one leg off the ground, bending your knee to hip height. Bring the leg down and lift tthe other leg off the ground and bring it to hip height. This is one rep. Continue alternating sides for 12 reps, standing fall with your chest and back upright.
13. Kettlebell Goblet March
This kettlebell excercise will challenge your forearm and grip strength as well as your balance. Be sure to engage your core to keep your chest lifted and back upright
How to do a kettlebell goblet march
Stand with your feet hip-distance apart. Hold a kettlebell by the horns with both hands to your chest. Elbows pointing straight down toward the ground. Lift one leg off the ground, bending your knee to hip height. Bring the leg down and lift the other leg off the ground and bring it to hip height. This is one rep. Continue alternating sides for 12 reps, standing tall with your chest and back upright.
14. Kettlebell Gorilla Row
Be sure to avoid rounding your back with this kettlebell exercise. You went to maintain a flat back with a hip hinge throughout the entire movement to ensure you’re activating the right muscles and protecting your low back.
How to do a kettlebell hinge row
Stand with your feet wider than hip-distance apart and place two kettlebells between your feet facing each other and hold one handle in each hand. Make sure your shoulders are above your knees. Keep your back flat and push your sholders back. Then lift one kettlebell off the ground and row toward your rib cage. Bring the kettlebell back down to the ground and row the other kettlebell up to your rib cage. Then bring it back down. This is one rep. Be sure to maintain in the hinge throughout the exercise.
15. Kettlebell Bent-over row
Mixing up your stance with the row will challenge your back muscles in a different way. This bent over row kettlebell exercise also has an anti-rotation element for your core, forcing you to maintain your balance in a split stance.
How to do a kettlebell bent-over row
Stand with your feet hip-distance apart. Take a step back with one leg. Place a kettlebell right next to your front foot and grip it with your hand on the same side. Keep a majority of your weight on the front leg. Extend your other arm to the side or in front of you, making a fist with your hand. This helps you prevent rotating your hips and torso. Hinge at the hip, bringing your hips and torso. Hinge at the hip, bringing your torso forward. Row the kettlebell toward your rib cage while maintaining proper form. Bring the kettlebell back down to the ground. Complete six reps before switching sides.
