Kettlebell Exercises for Women

The traditional Russian weight-lifting tool of the kettlebell can deliver some rocking results. Women interested in implementing a kettlebell workout routine should check with a trainer or an advanced practitioner to ensure they are employing proper form. This way, you’ll avoid injuries and also maximize your results in regard to strengthening, toning and maintaining your target heart rate during exercise.

Pull, Push and Press

If you are just beginning with women’s kettlebell exercises, try a smaller, lighter size for this workout, which targets several major muscle groups, including upper arms, lower arms, pectoral muscles, shoulders, gluteus muscles, hips and hamstrings. Stand with your feet shoulder-width apart, the kettlebell slightly in front of the space between your feet. Squat and lift the kettlebell from the floor. Stand up, bringing the kettlebell in front of your chest. Shift your hands to the sides of the kettlebell and raise it over your head, your arms outstretched. Lower the kettlebell back to chest level before squatting down and returning it to the floor. Repeat this cycle of movement up to 10 times.

Front Squat

Squats and lunges are core parts of many women’s fitness routines and adding a kettlebell to the mix intensifies the experience. This move requires two small kettlebells, one for each hand. Bend your elbows and bring the kettlebells in front of your chest. Keeping your feet shoulder-width apart, slowly descend into a squat, making sure you do not extend your knees past your feet. You should feel as if you are about to sit in a low chair. Keep lowering until your thighs are parallel with the ground, and then slowly rise. This routine works your arms, pectoral muscles, thighs, calves, gluteus muscles and abdominal muscles.

Oblique Leans

Those hard-to-isolate oblique muscles, as well as your core muscles, get a work out during oblique leans. Hold your kettlebell overhead as you slightly tuck in your pelvis and bend your knees. Slightly bend your elbows as you lean to one side, keeping the kettlebell overhead. Pause at one side before purposefully leaning toward your opposite side. Do 20 repetitions, alternating sides and using rhythmic breathing as you move.