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Basic Kettlebell Routine For Women

The kettlebell (Russian in origin) is simply a weight with a handle. This simple invention responds differently to traditional weights like dumbbells. The handle and weight combination means the centre of mass is away from the grip and this has some benefits. It also lends a certain type of swinging, snatching quality to the exercise routines you can complete with kettlebells.

A kettlebell workout builds strength and endurance. The majority of the exercises work the core, lower back, legs, shoulders, and arms (including hard to train grip strength). The movements in kettlebell exercises engage lots of muscles at once. They in fact mimic real world hard work like shovelling and throwing or lifting heavy objects to other areas.

You can work out aerobically and anaerobically with a kettlebell. Especially as a beginner you’ll find the kettlebell works muscles that other strength training routines don’t, so you’ll need to take a lighter weight. This means you can complete more reps for longer durations with shorter breaks.

I’m going to show you a couple of exercises that could make up a basic kettlebell routine for women below. One quick warning before we proceed: the movements in a kettlbell exercise can be troublesome (even dangerous) for those with back problems, a weak core, 0r shoulder injuries. Even so, the movements and range of motion used in the exercises can improve such conditions (if you can complete the movement to begin with).

Kettlbell Clean and Press

This exercise hits your shoulders, back, arms, hips, glutes, and hamstrings.

  • Grab a kettlebell
  • Place the kettlebell on the floor
  • Stand with your feet about shoulder width apart either side of the kettlebell
  • Make sure your toes are at an angle of about 45 degrees (when your knees bend you want them to follow the path of your toes).
  • Squat and grab the handle with an overhand grip
  • Push your heels firmly into the floor and stand up then lift the weight to chest height – think of this part as one smooth motion
  • Adjust your grip if necessary and push the kettlebell straight overhead
  • Lower it to your chest and then down to the floor
  •  That’s one rep – do as many as you can or ten in a set and repeat the sets.
basic kettlebell routine for women clean and press

Kettlbell Swing

This classic kettlebell exercise hits your shoulders, back, hips, glutes, inner thighs, and hamstrings

  • Grab a kettlebell with both hands
  • Stand with your feet shoulder-width apart
  • Squat down  and let the kettlbell dangle between your legs
  • Immediately stand back up and swing the kettlebell out and up until it’s at shoulder height in front of you
  •  As the kettlebell begins to drop back down, bend your knees and squat, swinging the kettlebell between your legs.
  • That’s one rep, the next reps will have have a greater swinging motion – do as many as you can or ten in a set and repeat the sets.
basic kettlebell routine for women kettlebell swing

Kettlebell Deadlift

This exercise hits your core, abdominals, hips, glutes, quads, and hamstrings.

  • Grab a kettlebell
  • Place the kettlebell on the floor
  • Stand with your feet about shoulder width apart either side of the kettlebell
  • Make sure your toes are at an angle of about 45 degrees (when your knees bend you want them to follow the path of your toes).
  • Squat and grab the handle with an overhand grip
  • Push your heels firmly into the floor and stand up, keeping your arms extended
  • Keep your back straight and focus on pushing with your hips and glutes.
  • That’s one rep – do as many as you can or ten in a set and repeat the sets.

basic kettlbell routine for women deadlift

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