Looking to eliminate the intimidation and discover the exciting, toning benefits of adding kettlebell exercises for women to your training routine? Perhaps you’ve tried out dumbbells and are looking for something new? Awesome! Grab your favorite pair of hand grips for protection and a kettlebell, and get started with the moves below.
4 Beginner Kettlebell Exercises for Women
1. Alternating Kettlebell Press: Use kettlebell presses to strengthen and tone your shoulders. Stand tall with your feet at a hips-distance apart. Hold a kettlebell in each hand, bend your elbows and raise the kettlebells to your shoulders with your palms facing in toward your head. Exhale, then straighten your right arm overhead as you press up the kettlebell. Rotate your wrist so your palm faces forward at the top of the movement. Inhale and slowly lower the kettlebell to the starting position. Repeat the press with your left hand.
2. Kettlebell Deadlift: You can strengthen your glutes, quads and back with a deadlift. Stand tall with your feet hips-distance apart. Place a kettlebell on the floor next to each foot. Bend your knees and sink your hips behind you as you reach for a kettlebell with each hand. Hold your arms straight at your sides and your palms facing in toward your legs. Squeeze your shoulder blades toward each other to maintain a contraction in your upper back, and keep your shoulders pulled down. Exhale and straighten your legs. Inhale and slowly return to the lowered position. Repeat.
3. Turkish Half Get Up: Target your core with one of the most challengingkettlebell exercises for women—half turkish get ups. Lie face up with your right knee bent and right foot on the floor. Place a kettlebell on the floor next to your right shoulder. Grasp the kettlebell with your right hand and let the kettlebell rest on the back of your forearm. Straighten your left arm out onto the floor. Press the kettlebell over your shoulder. Sit up by contracting your abdominals. Pause for one second and then lower your upper body to the floor and the kettlebell to the starting position.
4. Kettlebell Windmill: Stand with your legs wider than your shoulders. Hold onto a kettlebell in your right hand. Extend your right arm straight overhead with the kettlebell resting on your forearm. Raise your left arm to your side at shoulder height. Contract your abdominals. Bend forward from the waist and reach toward the floor between your feet—or your left foot—with your left hand. Slowly return to the starting position.
Image source: Ken Liu