Using kettlebells are a great way of developing strength, fitness and aiding weight loss. Kettlebell exercises for women are the focus of this article as they are great for resistance training as they can involve movement in all three planes giving you a multifunctional piece of equipment to use.
Kettlebells are becoming more popular and these exercises are also proving to be extremely effective for achieving fitness goals.
Here are 8 effective kettlebell exercises for women…
RELATED: RECOMMENDED PLANS FOR YOU
…to develop strength, improve muscle tone and aid weight loss.
2 Handed Swing – This is a great kettlebell exercise for women as it targets some of the common areas women wish to target. This exercise targets the core, glutes and hamstrings. This exercise involves hinging at the hips and then driving the hips forward to bring the kettlebell up to chest height in a swinging action.
1 arm swing – This exercise is similar to the previous exercise but involves swinging the kettlebell with one arm. This exercise targets the same areas as the 2 handed swing, but has a bit more core involvement in order to keep the shoulders and hips square.
Deadlift – Another one of the most effective kettlebell exercises for women is the kettlebell deadlift. This is a great kettlebell exercise for women, which targets the glutes, lower back and hamstrings. This exercise is performed with 2 kettlebells.
The exercise involves holding one kettlebell in each hand and hinging at hips taking the bells towards the ground keeping the arms extended. It is important to maintain a neutral position of spine in both phases of the lift.
Returning to the start position requires driving the hips forward engaging the glutes, hamstrings and lower back to come up to standing.
Also check out these Kettlebell exercises for weight loss
Sumo squat – This exercise targets the legs, inner thighs and glutes. Stand with your feet a good ditance apart ensuring the feet are turned out to 45 degree angle. Hold a kettlebell in both hands in front of your hips.
As you squat make sure your knees follow the same path as your feet, keeping your chest up and looking straight ahead. To return to standing, push through your heels engaging the legs, inner thighs and glutes.
Bent over row – This kettlebell exercise for women is great for improving posture and strengthening the muscles of the upper and mid back. This exercise is performed with 2 bells. Your start position involves holding one bell in each hand and hinging at your hips maintaining a neutral spine.
Pull the kettlebells in towards your chest squeezing the shoulders blades together, whilst ensuring your shoulders do not rise up towards your ears. Lower the bells back to the start position with control.
Seated twist – The seated twist targets the muscles of the waist. Sit on the floor with your knees bent maintaining an upright posture. Hold a kettlebell by the handles to the side. Twist from side to side holding the bell, keeping your legs as still as possible, focusing on the movement coming from the waist.
Low windmill – This exercise targets muscles of the waist, hips and legs. Stand with your feet hip width apart. Hold a bell in your right hand with your right foot pointing to side and your left foot pointing to the front. Extend your left arm in the air.
Stick your left hip out to the side and hinge so that bell heads towards the floor in the right hand. Engage your core to return to the standing position, making sure the left fingers are pointing up in air throughout the movement.
Halo – The Halo is the final kettlebell exercise for women in this list. Hold a kettlebell by the handles at the side. Imagine that you are trying to draw a circle around your head with the bell. This exercise is great for improving shoulder strength and mobility as well as working the upper back muscles.
These are effective kettlebell exercises for women and can be performed on their own using sets or can be combined to form a circuit. These exercises target areas which women tend to focus on; the hips, legs, waist and arms.
Focus on your technique whilst performing these, so a good place to start is with just a few repetitions to get used to the movement and the load being lifted.