Looking to spice up your workouts? Kettlebell exercises are excellent for both strength training and high-intensity workouts!
Not only can kettlebells improve muscle mass, but studies have also found that these workouts can improve health and aerobic endurance.
For example, a study in the Journal of Strength and Conditioning Research compared kettlebell high-intensity interval training to sprint interval cycling. The results indicated that kettlebell exercises improved aerobic capacity and burned more calories than sprint interval cycling.
Plus, kettlebell workouts can give you similar strength gains to free-weight exercises while adding variety to your workouts.
Studies have also found that kettlebell exercises can help reduce and prevent depression and anxiety symptoms in healthy women. Thus, kettlebell exercises are a great way for women to maintain physical and mental well-being.
Keep reading to get started with some of our favorite kettlebell exercises for women!
If you’re looking for the best kettlebell exercises for women, one of these three will fit your fitness goals!
Kettlebell Basics
You may think that kettlebells are just an alternative to swap out for dumbbells. However, kettlebells are superior to other free weights in certain exercises due to their shape and configuration.
With their top handle, kettlebells are much easier to swing around than other weights. This allows you to change and even increase your range of motion during certain exercises.
You can also hold the rounded bottom end to vary your workouts. By changing how the weight is distributed, kettlebells allow you to work different muscles even when performing the same movements.
Before you start kettlebell exercises for women, it helps to know the basics.
First, the ball refers to the heavy sphere at the bottom, and the handle is the part attached to it. You may also hear the handle referred to as the “horns.” Depending on the type of exercise and the muscles you want to target, you can hold the handles at the top, on the sides, or near the base where they meet the ball.
Kettlebell Exercises for Women
You can use kettlebells as your sole equipment if you want a great full-body workout. Start with a lightweight kettlebell, such as a 10-15 pound kettlebell. You can progress to something heavier once you feel comfortable with the moves.
Aim to do 3 sets of 8-10 reps for each move.
Alternatively, you can move from one move to the next in a circuit and repeat it three times to create more of a HIIT-style workout.
Kettlebell Lunges
Like dumbbell lunges, kettlebell lunges strengthen your glutes, quads, hamstrings, and calves. If you don't have enough space for walking lunges, you can do these instead and alternate legs.
Be sure not to swing the kettlebells during this exercise. The momentum of the swinging weights will decrease the effectiveness of this move and could lead to injury.
- Stand with your feet shoulder-width apart while holding a kettlebell in each hand with your arms by your side.
- Take a big step forward with your right leg.
- Lower your body down, bending both knees to 90 degrees.
- Keep your back straight, shoulders back, and core engaged throughout.
- Push through your heels to return to the starting position.
- Then, step forward with your left leg and repeat as you walk forward for 6 steps.
- Then, turn around and walk back for 6 steps.
Kettlebell Swings
Kettlebell swings are great for your glutes, legs, and core. When doing kettlebell swings, you should really focus on thrusting your hips and using your lower body to move the weight.
You don't want to swing the weight with your arms as this will defeat the purpose of the exercise. Start with a lighter weight until you know you have the correct form before moving to a heavier weight.
- Stand with your feet shoulder-width apart while holding the top of the kettlebell handle with both hands.
- Bend your knees slightly, then hinge at the hips to swing the kettlebell between your legs.
- Stand back up by using the momentum from your hips to swing the weight to chest height.
Flutter Kicks
You can add a challenge to the traditional core-building flutter kick by holding a kettlebell above your head.
- Lie on your back and hold a kettlebell in both hands by the bell.
- Hold the weight straight above your shoulders.
- Lift your shoulders and upper torso off the ground.
- Raise your legs a few inches off the ground, and flutter kick your feet.
- Bring your legs up a couple more inches if your back comes off the ground or you feel any strain.
Kettlebell Around-The-Worlds
This fun new exercise will strengthen your shoulders, chest, and core.
- Stand with your legs shoulder-width apart, knees slightly bent, and hold the kettlebell by the handles with the ball up.
- Hold it at chest height.
- Lift the ball to eye level and slowly circle it around your head to the left.
- As the kettlebell goes behind your head, it should be handles-up.
- Return to a ball-up position when you finish one circle.
- Then, repeat the movement but in the other direction.
Alternating Kettlebell Shoulder Press
Like a traditional shoulder press, this is a great upper-body workout targeting different muscle groups due to the kettlebell's shape. By alternating the lifts, you will isolate one side at a time, forcing you to engage your core.
When doing this exercise, keeping your core tight and holding your torso stable as you rotate your arms and the weight is important. This ensures you're working your abs and not straining your lower back.
- Stand with your feet shoulder-width apart, holding two kettlebells at shoulder height.
- Press one of the weights above your head until your arm is fully extended.
- Lower and repeat with the other arm.
Here's why strength training for women over 40 is important to combat muscle loss and promote longevity!
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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on kettlebell exercises for women.
