Kettlebell training is one of the best ways to build solid body. But it isn’t something that you should consider easy. Kettlebells are important not because they help you workout properly. They are essential because they build muscles much faster than machines.
But in this article, we will not be discussing Kettlebell full body workout. We will only discuss Kettlebell workout for women! Why? Because kettlebells are great for building aerobic capacity and strength and i must say every woman should try it.
Kettlebell is also a great choice if you are starting your fitness workouts or are new to workouts as a whole.
What you will have to do? Simply, get kettlebell woman workouts that work for you. Kettlebells are between 15- to 30-pound weights. The ratio for choosing kettlebells is to get at least 10% to 15% weight ratio of your body. If your weight is 70KG, you can easily lift 10KGs weight – this may require some practice though!
Kettlebell Workout for Women: Reps & Sets Matter
Reps and sets are IMPORTANT! It totally depends on your fitness level. But it is important if you aim for 3 to 5 sets of 10 to 30 reps with good form. Ready to rock?
Here is everything you need to learn about female kettlebells workouts.
Shout out to the best ever kettlebell workout for female beginners!
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- Russian kettlebell swing:
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner
How to: Grasp your kettlebell with both hands, palms facing downwards, feet open a little wider than hip-width and arms stretched out in front. Bend your knees with your hips leaned back and your core and glutes tightened. Then, with a sudden gush, move your hands downwards swinging them between the legs.
Tip: Involve your hips in the standing and leaning motion instead of the arms. Complete 12 to 15 reps for the same exercise to get fit and better. That’s all about Kettlebell Workout for female beginners.
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- Single-arm kettle bell swing:
Targets: Shoulders, back, hips, glutes, legs
Level: Beginner to intermediate
How to: The single-arm kettlebell swing is almost similar to the double arm. Use one arm at a time to swing the kettlebell and move the other arm to create momentum. Carry out 10 to 12 reps with each arm.
- Two-arm kettlebell row:
Targets: Back, arms, shoulders
Level: Beginner to intermediate
How to: Grab one kettlebell in each hand and keep your hands on the sides, close to the body. Lean your knees down keeping the back straight. Drop your hands down and then pull the arms with a tug. Your elbows should be straight and move outward behind the back as you pull the arms with kettlebell up. Do 12 to 15 reps. Just like you do physical activity exercises.
- Kettlebell figure eight:
Targets: Arms, back, abs
Level: Intermediate
How to: Have you ever seen a figure 8 basketball dribble drill? That’s how you are going to do the kettlebell figure 8 exercise. Open your legs more than hip-width and achieve a quarter squat position. Handle the kettlebell workouts for female beginners with the right hand and give it a swing from outside of one leg to the between the legs. And then switch to left hand and move the kettlebell to the backside of the other leg (just like you’re making an 8). Repeat the same exercise by switching directions.
This is one of the best exercises you can perform with basic home gym equipment.
- 5. Kettlebell goblet squats:
Targets: Legs, glutes, back
Level: Intermediate
How to: Squatting with a kettlebell workouts for female beginners takes your workout to the next level for sure. Start your squat by standing upright, gripping the kettlebell with both hands close to your chest. Then move downwards for the squat by applying force on your heels and propelling the hips backwards.
The key of goblet squats is to go as down as possible until your thighs are parallel to the floor.
Aim for 15 to 20 reps or even more according to your routine.
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- Kettlebell high pull:
Targets: Shoulders, arms, glutes, legs
Level: Intermediate
How to: Stand with your feet shoulder-width apart and place the kettlebell between your legs. Keep the back straight and bend down to grip the handle of the kettlebell. With a sudden jerk, move the hand up elbows stretched outwards and handle touching the chin. Use your hip and heel force to stand up. Squat and stand in the same way for each arm. Do 2 to 3 reps of 10 to 16 reps.
- Kettlebell lunge press:
Targets: Shoulders, back, arms, abs, glutes, legs
Level: Intermediate
How to: Make your lunges game strong with kettlebells (Here’s How). Attain the lunge position while holding the kettlebell in front with both hands. Bend your arms a little and keep the palms facing each other. Move one of your legs forward for a lunge with raising the hands overhead. Return to the previous standing position bringing the kettlebell back.
- Kettlebell sumo high pull:
Targets: Back, legs, shoulders, arms
Level: Intermediate
How to: Lean your body forward by bending the knees and moving the hips backwards. Open your feet a little wider than hip-width and keep the kettlebell between your legs holding the handle with both hands. Give a raise to the elbows pulling the kettlebell towards the shoulders. Use your hips to generate the force. Then move the kettlebells back to the floor. Repeat in the same way. Do 2 or 3 sets of 12 to 15 reps.
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Remember, Kettlebells are a great way to take a gap from your actual routine. If you are a dumbbell-person, the kettlebell women workout routine will be a perfect fit. You will not only learn something new, but the routine will also help you in delivering something exceptional.
So, don’t hesitate to weave those kettlebell workouts for female beginners into your standard weightlifting routine.
Get started fast and learn to try and fail. Remember, it is always hard when you get started but it becomes easy when you get a grip over it. That’s how kettlebell leg workouts work.
Finally, just remember to give each muscle group a break (48 hours should usually do it).
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