Kettlebells are a great tool for women who are looking to get into shape. They offer a full-body workout that can help tone muscles and burn calories. Plus, they’re relatively inexpensive and easy to use.
If you’re new to kettlebells, it’s important to start with a lighter weight until you get the hang of the exercises. Once you’re comfortable, you can gradually increase your weight. Be sure to warm up before you start your workout and cool down afterward.
Benefits of Using Kettlebell
Here are some of the many benefits of using kettlebells in your workouts:
Builds Strength Without Bulk
Kettlebells are popular among CrossFitters and other athletes who want to build strength without bulk. The round shape of the kettlebells allows them to swing more freely than traditional dumbbells, which can help you generate more power.
Kettlebells can also help improve your grip strength and endurance. The handles of most kettlebells are thicker than those of dumbbells, so they require you to grip them tighter. This can help build the muscles in your hands and forearms.
If you’re new to using kettlebells, start with a lighter weight and gradually increase the amount of weight you use as you get stronger. Be sure to focus on proper form to prevent injuries.
Instant Calorie Burn
Kettlebells are one of the most effective tools for burning calories and losing weight. A recent study showed that a group of people who did a kettlebell workout burned an average of 20 calories per minute, which is equivalent to running a six-minute mile!
Kettlebells are also great for toning your muscles and improving your cardiovascular fitness. The constant swinging motion of the kettlebells helps to tone your arms, legs, and core muscles. And because kettlebells increase your heart rate, they are also great for improving your cardiovascular fitness.
So if you’re looking for a quick and effective way to burn calories and lose weight, then kettlebells are definitely worth considering!
Easy to Store
Kettlebells are easy to store, which makes them ideal for small spaces. You can keep them in your closet or under your bed. They don’t take up much room, so you can easily find a place for them.
Kettlebells are also easy to transport. You can put them in the trunk if you have a small car. If you have a larger car, you can put them in the back seat. They won’t take up much space, and you can take them wherever.
Kettlebell workouts are also very convenient because they can be done almost anywhere. All you need is a single kettlebell and some space to move around. This makes them perfect for people living in small apartments or having limited gym equipment access.
Functional Workout
Kettlebells provide a functional workout that helps improve your strength, power and endurance. This type of training is perfect for those who want to get the most out of their workout and see real results.
Functional training with kettlebells can help you build muscle, burn fat and improve your overall fitness level. Kettlebell exercises target multiple muscle groups at once, making them ideal for people looking to tone their entire body.
A Great Physical and Mental Workout
Kettlebells are a great way to improve your physical fitness and mental well-being. They provide an excellent workout for your entire body, including your core muscles. Kettlebells can also help improve your balance and coordination.
In addition to the physical benefits, kettlebells also offer a great mental workout. The repetitive nature of the exercises can help to focus your mind and improve your concentration. Kettlebells can also be a great stress reliever.
If you are looking for a way to improve your physical fitness and mental well-being, kettlebells by DMoose are a great option. The wide handles on the beginner’s kettlebell are ergonomically intended to provide a comfortable and stable hold.
The gently textured handle ensures a secure hold, whether you’re using it with one hand or two. Don’t miss out on them and give them a try today!
Kettlebell Exercises for Women
1. Russian Kettlebell Swing
Target Muscles: Shoulders, back, hips, glutes, and legs
Level: Beginner
To do the correct kettlebell swing, stand with your feet slightly wider than hip-width apart. With both hands, grasp the handle, palms facing down and arms in front of your body.
Keep your knees slightly bent and thrust your hips back. Reduce your body weight to a comfortable level, but not too low (this is not a squat!). Then, in a smooth action, pull your hips forward explosively while swinging the kettlebell, using your glutes and core.
Remember: As your body returns to a standing position, the action should occur from your hips, not your arms. Reintroduce the weight between your legs and repeat this swinging action for 12–15 repetitions.
2. Double Kettlebell Swing
Target Muscles: Back, arms, and shoulders
Level: Beginner to intermediate
For this one, you’ll need two kettlebells. (Doubling the pleasure doubles the enjoyment, correct?) Put them in front of your feet and gently bend your knees.
Following that, bend down and hold both kettlebells (one in each hand) and swing them back between your legs. Use your hips to power the swing forward similar to the first swing exercise listed here. If you’re using heavier bells shoot for 5-6 reps per set. Otherwise, 10-15 reps should suffice.
3. Single-arm Kettlebell Swing
Target Muscles: Shoulders, back, hips, glutes, legs
Level: Beginner to intermediate
This action is identical to the two-handed swing, except that only one hand is used at a time. Swing the kettlebell up with one arm, but keep the other arm swinging to assist with momentum. When the kettlebell is behind your legs, alternate your hands. With each arm, aim for 10–12 repetitions.
4. Kettlebell Figure Eight
Targets Muscles: Arms, back, abs
Level: Intermediate
Do you want to impress someone at the gym? Then try this: Begin with legs slightly wider than the breadth of your hips. Squat to a quarter-squat posture. (Remember to keep your back straight and your chest high.)
With your left hand, grasp the kettlebell. Swing it around the outside of your left, then back between your legs. Then, swing the kettlebell around the outside of your right leg using your right hand.
5. Kettlebell Goblet Squat
Target Muscles: Legs, glutes, back
Level: Intermediate
Straighten your back and hold the kettlebell in front of your chest with both hands and elbows close to your body.
Squat by sinking your heels into the floor and thrusting your hips back until your thighs are parallel to or just below the floor. Restore your standing position. Repeat for a total of 15–20 reps (or more! ). Remember, quality is more important than quantity!
6. One-Arm Kettlebell High Pull
Target Muscles: Shoulders, arms, glutes, legs
Level: Intermediate
Stretch your feet slightly wider than shoulder-width apart and point your toes 45 degrees out. Place the kettlebell between your legs on the floor. Squat with one hand on the kettlebell handle, keeping your core engaged.
Push through your heels to stand, bringing the kettlebell upward as your elbow pushes up. Then, simply bring the kettlebell back to the ground. Shoot for 10–12 repetitions at a time.
7. Kettlebell Lunge Press
Target Muscles: Shoulders, back, arms, abs, glutes, legs
Level: Intermediate
This is a great technique to jazz up your lunges. Straighten your spine and grasp the kettlebell in front of your chest with both hands, arms bent and palms facing inward.
With one leg, lunge forward while elevating the kettlebell above. Recover your balance by bringing the kettlebell to your chest. On each leg, do 10–15 repetitions.
8. Kettlebell Sumo High Pull
Target Muscles: Back, legs, shoulders, and arms
Level: Intermediate
We assure you that there will be no wrestling! With the kettlebell between your feet, stand with your feet slightly wider than hip-width apart. With both hands, grasp the handle. Maintain a bent knee and a retracted hip. Pull the kettlebell to your shoulders while straightening your legs and raising your elbows.
Bear in mind that the majority of the effort comes from your hips, with your arms pulling at the very end. Maintain core engagement throughout, lowering the kettlebell to the floor. Perform 12–15 repetitions.
9. Kettlebell Russian Twist
Target Muscles: Abs, obliques
Level: Intermediate
Forget the crunches. Assume a seated position with your legs bowed and your feet flat on the floor, approximately hip-width apart. Lean back to a 45-degree angle while holding the kettlebell with both hands on your chest.
Rotate your torso left to right by twisting at the waist and swinging the kettlebell across your body. See how many you can do – with the perfect form, of course.
10. Slingshot with Kettlebells
Target Muscles: Back, arms, abs, and obliques
Level: Intermediate
Contrary to its name, this movement does not need the use of rocks or rubber bands. Maintain a shoulder-width distance between your feet. With your arms extended at chest level, hold the kettlebell in front of your body.
Following that, with one hand, swing the kettlebell behind your back, then reach behind with the opposite hand to grasp it and swing it to the front of your body. Continue in this manner for 8–12 repetitions, then reverse on the other side!
11. Kettlebell Floor Press With A Single Arm
Target Muscles: Chest, arms, and core
Level: Intermediate
Lie on the floor, legs straight out. With one hand, palm facing in, hold a kettlebell and push the weight straight up while twisting your wrist so your palm faces your feet. Reintroduce the kettlebell to its starting position for 6–8 reps.
12. Power Plank with Kettlebells and Rowing
Target Muscles: Abs, arms, and back
Level: Intermediate to advanced
Consider this movement as the plank row. Begin in a plank posture, but with your hands on the grips of two kettlebells.
Raise one kettlebell to your hip level. Keep your elbow tucked in! Return it to the starting position and repeat with the opposite arm. Repeat 6–8 times on each side or until you feel a burn.
13. Kettlebell Swing With a Side Step
Target Muscles: Legs, glutes, and back
Level: Intermediate to advanced
This action is similar to a traveling kettlebell swing. Take a kettlebell and begin with a simple two-handed swing like demonstrated above.
When the bell is between your feet, take a step to the right with your right foot. Then, after the kettlebell is raised, bring your left foot into contact with your right foot so the legs come together.
Continue side-stepping to the right (10–15 steps), then reverse direction, leading with your left foot.
14. Deadlift Using Kettlebell
Target Muscles: Legs, glutes, arms, back, and abs
Level: Intermediate to advanced
Place the kettlebell between your feet and stand. Squat and grip both handles with both hands while maintaining a flat back.
Engage your core, contract your glutes, and maintain an extended arm position while your body lifts, kettlebell and all! Aim for 12–15 repetitions while maintaining the perfect technique.
15. Kettlebell Half Get-Up
Target Muscles: Abs, arms, and back
Level: Intermediate to advanced
The moment has come to go low. Lie faceup with your legs straight out in front of you. Straighten your right arm, kettlebell in hand. Bend your left knee and begin to raise, using your left arm to hold yourself up.
When your abs ache, know that you’re doing everything correctly! Ascend to your maximum height, then slowly return to your starting position if you’re up for the challenge, and complete 8–10 repetitions on each side.
Wrapping Up
Kettlebells are a great way for women to start their strength training. They help build muscle without adding bulk and provide an instant calorie burn. Kettlebells can help improve your strength, power, coordination, stability, and endurance.
Additionally, kettlebells are easy to store and provide a functional workout that is also a great physical and mental workout. Kettlebells are a great tool for functional fitness and can be used for various exercises, including swings, presses, snatches, and goblets squats. Have you tried using kettlebells in your own workouts? Do give it a try and feel your muscles burn.
