The 4 Most Efficient Kettlebell Exercises for Women
People go to gyms because there is a large variety of machines and weights that allow them to work nearly every muscle in their body. This is especially important for women who aren’t generally interested in building up strength but increasing the tonus of their muscles. For those exercises, the most ideal “tool” is a kettlebell. Made from cast iron or cast steel, it has a handle for easy grip. Kettlebells come in all sizes and weights, from 8 to 23 kilos, making them suitable for both beginners and seasoned bodybuilders. Before you begin swinging the kettlebell of your choice around, it is useful to learn more about the 6 most efficient exercises best suited for women and their fitness preferences.
The 4 Basic Movements
Working out with kettlebells is mostly comprised out of 4 basic motions that you later combine for more elaborate exercise routines. These movements are: swinging, holding the kettlebell with both arms, holding it using one hand, and snatching. Which of these motions you prefer should depend on your fitness goals and the weight of the kettlebell. For instance, holding a heavy kettlebell with one hand is too hard at first so you’ll need to work your way towards it. If you’re wondering which kettlebell weights to use in the beginning, a simple online search should produce a reliable chart based on your bodyweight.
Plank With Row
Preparation for a plank with row resembles a push-up. Instead of placing your hands on the floor, however, you should place two kettlebells in front of, to the width of your shoulders. You perform the exercise by resting one hand on the ‘bell’s handle, while using the other hand to lift the other kettlebell. The body weight should rest on your toes in the back and the support hand. The latter should alternate after completing a set from left to right. A typical plank with row includes 3 sets of 10 reps, so it’s a medium level of difficulty exercise. The shoulder movement of your hands activates your glutes, biceps and triceps, lats, and the chest.
Another exercise aimed at improving upper body strength are push-ups with the help of a kettlebell. This exercise is fairly easy to perform because it is basically a standard push-up but instead of leaning both hands on the floor, you are using a kettlebell for support. Because the weight and the handle on it elevate your hand, one part of your body will have to work extra hard to lift itself up. Like with any exercise, don’t forget to exhale as you are pushing to raise your entire body. In order to get the most out of this exercise, complete 3 sets of 10 repetitions. As you might have guessed from the description, a kettlebell push-up will work your chest, biceps, shoulders and even your abs.
Before we mention a couple of more kettlebell exercise, we must advise on how to endure this rigorous training routine. Kettlebells might be painted in different bright colors, but we will not paint a pretty picture that working with them is easy. Prepare to sweat a lot, which means that you have to constantly rehydrate. Grab a fancy-looking water bottle and pour a drink that will keep you hydrated throughout the training session. These typically last up to 45 minutes of intensive training so be sure to fill the bottle to the brim.
When it comes to swinging the kettlebell, the most basic exercise is a two-handed swing. It is fairly easy to perform so beginners love it. All you need to do is grab a wide handle kettlebell, stand straight and widen your legs. Then bend slightly forward, all the while pushing your rear end to the back. You will soon assume a squat-like position. However, do not squat and remain in an upright position! The squatting is there just to relieve the pressure off your back and to prevent spinal injuries. After you’re all set, simply swing the kettlebell between your legs. When the kettlebell reaches the highest position in front of you, feel free to straighten your posture. In order to engage your core, hips, arms, thighs, and shoulder, 3 reps consisting of 15 swings are more than enough.
As far as the lower body is concerned, there is no exercise more encompassing than a kettlebell goblet lunge. During this exercise, you need to be holding the kettlebell with both of your hands on your chest, while the left leg goes forward in a lunge to the ground. After alternating between legs, you can do 3 sets of 10 reps in order to give the calves, hamstrings, adductors, and quads a good workout.
Any of the 6 exercises and exercising rules listed here will help you get the most out of a kettlebell training session. These weights are special, as they will help you strengthen the musculature of your entire body. They’ll also tone your muscles in the process, which will result in a youth-like appearance every lady dreams of.