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Kettlebell Exercises for Women

Saptakee Sengupta Jan 25, 2019
Kettlebells are cast-iron weights that resemble a cannon ball with a handle attached. Used by Russian Elite Military Forces, these portable weights take less space than the regular dumbbells. Here are some exercises that women can perform using these weights.
Some people have a myth, that kettlebell exercises are meant only for men. Contrary to the popular belief, these exercises are equally beneficial for women. Kettlebell exercises are weight training exercises, performed primarily to increase strength of hands.
A kettlebell has a hold made up of cast iron and a flat bottom in the shape of bell to rest it. There are certain techniques for these workouts to be performed. Since, it involves lifting of different weights, it should be performed only under the guidance of a trainer.


The health benefits of these workouts for women are as follows:
  • These exercises are a full body workout regimen, that not only burns fat but also makes the muscles strong.
  • It's a range of motion exercises that make the body flexible and agile.
  • These bodybuilding exercises increase the body's endurance strength and grip.
  • It improves cardiovascular activity of the body and allows one to stay fit.

Workout Routine

These workouts should be carried out in a systematic way, in order to achieve maximum results. There are different exercises that are performed accordingly, to lose maximum weight and get a toned figure. Beginners should go ahead with mild weight training and then move ahead with the increase in number of lifts and weight.
The basic routine using kettlebells should be as follows:
  • Squats - 6 repetitions
  • Deadlifts - 6 repetitions
  • Swings - 6 repetitions
  • Windmills - 3 repetitions, each arm
  • Jerk - 5 repetitions
  • Cleans - 3 repetitions
  • Rows - 4 repetitions
  • Press - 4 repetitions

Best Workouts

The best workouts or strength training include a complete exercise program, meant for total benefit of the body. The different moves of swing, cleans, bends, squats, and press would improve the body's overall strength and stamina.

Kettlebell Squat

  • For the front squat, hold the weights at the chest level and grasp them tightly.
  • Stretch the feet, a little wider than the hip and bend slightly.
  • Flex the knees and hips to lower the body. The knees should stay over the feet while sitting back.
  • Return to start position or take a standing position when the thighs parallel to the floor.

Kettlebell Jerk

  • This exercise should be performed for one arm at a time.
  • Take the standing position with feet shoulder-width apart.Now lift the weight slowly with one arm till the ear, with palm facing forward.
  • Raise the hand till the head and take a swift, 1/4th squat.
  • The moving arm and elbow should be parallel to the body.
  • Stretch the hand above completely for the final jerk. Repeat the same with the other hand.

Kettlebell Swing

  • For swing moves, hold the weight between the legs.
  • Allow the body in a bent over stance. The back should be flat.
  • Swing the weight, first backwards and then swing it with force from between the legs till the chest. One should make sure to not hurt themselves.
  • Grasp the bell tightly so that it doesn't go off the hand.

Kettlebell Windmill

  • Extend one arm overhead with the weight and bend forward keeping the back flat.
  • Hold another weight with the other free hand.
  • While holding it overhead, continue the lowering and raising, the other hand should also move. Repeat this with both hands.

Kettlebell Cleans

  • Hold the weights with both hands and keep the torso straight.
  • Bend slightly to the back by extending the hips as in jumping action. At this posture, the hands should be stretched down.
  • Now, stand straight and lift the weights with both hands. Keep the elbows, outward and palms facing out. Repeat the moves.

Kettlebell Press

  • Hold the weight with one hand. Raise one hand, holding the weight and then perform the same with the other hand.
  • Rotate the trunk while doing the alternative moves.

Kettlebell Row

  • Take a posture with the feet wide apart and hips bent with the back straight.
  • Lift the weight with one hand till the waist, and thrust it down, perpendicular to the floor.
  • The other hand holding the weight should remain stretched straight.
  • Repeat the same with the other hand.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.