3 Of The Best Beginner Kettlebell Workout For Women

Over the past few years, kettlebell workouts have become extremely popular, especially among women.

So why this surge in popularity you may ask? Well, kettlebell exercises are extremely beneficial in a variety of ways; they improve the cardio fitness, and help to build the stamina and muscles. Most of the kettlebell exercises and routines carried out often lead to impressive results for women, which include building lean and strong thighs and hips; these are sometimes the main problem areas and can be difficult to target when taking up traditional training.

There is a huge variety of workouts to choose from so we’ve come up with what we feel are   3 of the best beginner kettlebell workout routines for women include the following:

1. Two-Handed Kettlebell Swing

Stand straight with your feet wider than your hip-width or your shoulder-width apart. Take hold of the kettlebell between your legs with your two hands – let your arms be in front of you, and your palms should be facing down.

Ensure that the knees are slightly bent as you drive your hips back (but not into a squatting position) and lower your body slightly.

Use a fluid motion to stand up straight as you explosively thrust the hips forward, at the same time swing the kettlebell. Make sure that your core and glutes remain engaged. The motion as your body gets back to standing position should not come from your arms; it should mainly come from the hips. The kettlebell will keep going higher the more the force comes from the hips.

With the same motion as before, lower the kettlebell again between the legs and repeat this pattern severally, about 12 to 15 times.

2. Kettlebell Front Squat

Use both hands to hold the kettlebell at chest height; let your hands hold the sides of the kettlebells handle and not the top.

Let your elbows be tucked in. Push back your hips in a similar manner to the regular squat and tighten your abs. Allow your knees to be bent and stop at the point where the thighs get slightly beyond the parallel level.

Use your feet to push you back into standing position and repeat this movement severally.

3. Walking overhead lunges

Stand up with your feet wider than your shoulder-width, your abs tight and your back straight, then allow one hand to hold a kettlebell right above your head; your elbow should be locked out.

Ensure that the position of the kettlebell remains slightly behind your head or right above the head; you may lose your balance in case it falls in front of the head. Let the kettlebell remain above your head as you lunge forward.

Allow both knees to be bent while ensuring that the front foot is aligned parallel to the ground. Push off using the rear leg then make a step forward to meet the front leg. This will allow you to be in a standing position still with the kettlebell above your head.

You may want to do the walking lunge and the kettlebell overhead movements separately to vary this exercise.

The best thing about kettlebell workouts is once you have learnt a few basic moves you can do the exercises virtually anywhere. It is also advisable to work with a personal trainer to be sure that you learn the proper movements, especially if you are a beginner.

If you really want to work to a routine that maximises your core strength and has great results in the fat loss department we recommend you check out the following program compiled by Mark Riverside who is a Certified Kettlebell Instructor and personal trainer.

Over the past years, he has developed a highly effective workout and nutrition program to get in shape with just 15 minutes of exercise, twice a week. You can read more about it here: http://www.kettlebelldominationsystem.com



Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

 

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