Find your kettlebell workouts for women here – 22 exercises directed specific to woman training with kettlebell. You need kettlebell workouts for women that are great for strength and flexibility as well as cardio to get the whole body working.
Start by chosing the weight of your kettlebell. Woman usually start with a weight between 8-16 kg. Are you new to kettlebell workouts it is recommended not to choose a too heavy kettlebell in the beginning – start at a weight you can master and control and when you know the exercises and get stronger you can move up to a higher weight.
Beginners are recommended to find a friend or a trainer to start up the primarily for two reasons: First and foremost to get all the valuable tips and tricks to get safely going with the kettlebell workout for women. Second because it is more fun to do workout together with other people – this also motivate you to show up simple not to let other people wait for you in vain. This simple trick hold more people stock on the training for a longer time, so just get out there and find some kettlebell women!
Number of repetitions and sets will naturally depend on your corrent fitness level as well as on the intensity. In general though, we recommend that you aim for 10-25 repetitions and between 3-5 sets per kettlebell workout training session. Do not get frustrated if you can not do this the first time – HANG IN, YOU WILL GET THERE!
But enough talk. It is time to swing the kettlebell women! Here is a guide to the best kettlebell workouts for women.
Best Kettlebell Workouts For Women
Russian Kettlebell Swing (level: beginner)
Works glutes, legs, hips, back, shoulders
Stand up straight with your feet a little wider than hip distance. Grap the kettlebell handle with both hands and with the palms face down and arms in front of the body. Bend your knees slightly and lower your body. Drive the hips forward in a fluid motion while swinging the kettlebell. In this kettlebell exercise the motion should come from the hip and not the arms. Lower the kettlebell back dodwn between the legs and repeat this swing for 10-15 repetitions.
Single Arm Kettlebell Swing (level: beginner-intermidiate)
Works legs, hips, glutes, shoulders, back
This kettlebell swing is like the two handed swing but just with one hand at a time. Hold and swing the kettlebell with one hand only but allow the other arm to swing along. Repeat this swing for 10-12 times for each hand.
Two Arm Kettlebell Row (level: beginner-intermediate)
Works arms, back, shoulders
Take a kettlebell in each hand and place them in front of your feet. Slightly bend your knees and bend to take both kettlebells and pull towards your stomach. Elbows are kept close to the body and held the back straight. Lower the weights and do 10-15 repetitions.
Kettlebell 8 Figure (level: intermediate)
Works abs, arms, back
Stand with your legs a bit wider than hip distance and lower the body keeping chest up and back straight. With left hand grab the kettlebell and swing it around the outside of the left leg and then return to between the legs. Then pass to the right hand for the same exercise. Repetition 10-15.
Kettlebell Goblet Squat (level: intermediate)
Works glutes, back and legs
Stand up straight and hold the kettlebell with both hands in front of your chest. Start squatting and hold your hells into the ground while pushing hips back until standing again. This kettlebell workout is basically like a squat just holding a kettlebell at the same time. Repeat 15-20.
Kettlebell High Pull (level: intermediate)
Works glutes, arms, shoulders, legs
Stand with feet a bit wider than shoulder distance and toes out 45 degrees. Place kettlebell on the ground between the legs and squat while keeping the core engaged and take the kettlebell handle with one hand. Push through the heels to rise while pulling the kettlebell upwards and drive elbows up as well. Lower the kettlebell back down and change arms. Each arm repeat 8-12 times.
Kettlebell Lunge Press (level: intermediate)
Works legs, glutes, shoulders, back, arms, abs
Stand up straight holding the kettlebell with two hands in front of the chest, palms facing each other and bent arms. One leg lunge forward while raising the kettlebell overhead. Return the kettlebell to the chest while you return to standing. 10-15 repetitions on each leg.
Kettlebell Sumo High Pull (level: intermediate)
Works arms, back, shoulders, legs
Legs a bit wider than hip distance and with the kettlebell between the legs. Grab the handle with both hands while knees are bent and hips back. Straighten knees and rise elbows while you pull the kettlebell to the shoulders before lowering the kettlebell down to the ground. Arms are just pulling in the end while most power are coming from the hips. Repeat 12-15.
Kettlebell Russian Twist (level: intermediate)
Works abs, obliques
Sit down with legs bent and feet flat on the floor hip distance apart. Hold the kettlebell with two hands in front of the chest while you lean back to 45 degrees. Rotate torso by twisting the waist and swing the kettlebell across the body.
Kettlebell Single Arm Floor (level: intermediate)
Works core, chest, arms
Lie down with straight legs and the kettlebell by the side. Let the palm face in and take the kettlebell to press straight up while rotating so palms face the feet. Bring the kettlebell back down and repeat 6-8 times for each arm.
Kettlebell Slingshot (level: intermediate)
Works arms, abs,, back, obliques
Stand with your feet shoulder distance apart holding the kettlebell in front of your body with arms extended. With one hand swing the kettlebell behind the back, reach back with the other hand to grab it and swing back it back to front. Do 8-10 rounds before switching direction.
Kettlebell Side Step Swing (level: intermediate-advanced)
Works glutes, back, legs
Two hands on the kettlebell and begin a two handed swing. When the kettlebell is between the feet step the right foot to the right. When the kettlebell is up step the left foot in to meet the right foot. Repeat this side step 10-15 times before switching directions.
Kettlebell Deadlift (level: intermediate-advanced)
Works glutes, legs, arms, abs, back
Stand up with the kettlebell between your feet. Then squat and take a two hands hold of the handle and keep the back flat. Engage the core, tighten the glutes and keep arms extended as you rises. Repeat 10-10 times.
Kettlebell Clean (level: advanced)
Works glutes, back, legs
The kettlebell between your feet on the ground. Swing up as you shrug shoulders and pull the kettlebell to your shoulders. Bring the kettlebell down to the ground and take 10-15 repetitions.
Kettlebell Two Arm Military Press (level: advanced)
Works back, arms, shoulders
Take a kettlebell in each hand and bring them to rack position. Press the kettlebells up so the weight is slightly behind your head. Bring them down to the shoulders and repeat for 10-15 times.
Kettlebell Single Arm Split Jerk (level: advanced)
Works chest, back, shoulders, legs
Hold the kettlebell with the palm front facing and cleaned to your shoulder. Press the kettlebell overhead as you bend the knees while jumping into a split jerk position. Kettlebell remains overhead while you return to standing position before lower the weight. Repeat 3-10.
Kettlebell Single Arm Snatch (level: advanced)
Works back, shoulders, chest
Start with your knees bent and the kettlebell between the legs. “Explode up onto your toes while pulling the kettlebell up to the chest and tuck in the elbows. Bring the kettlebell overhead and then down again. Repetions 4-10.
Kettlebell Power Plank (level: intermediate-advenced)
Works abs, arms, back
Begin in a plank position but with both hands on a kettlebell. Lift one kettlebell up to the hip while elbow are in. Lower back down and repeat with the other arm. Repeat 4-10 with each arm.
Kettlebell Half Up (level: intermediate-advanced)
Works abs, back, arms
Lie on your back and legs straight. Grab the kettlebell in your right hand and straight up the right arm. Bend the left knee and begin to rise. Sit all the way up before returning to starting position. Repeat 6-12 with each arm.
Kettlebell Push Up (level: intermediate-advanced)
Works arms, chest, back
Take the usual push up position but with a kettlebell in each hand. Lower your body and push up again. Repetition 8-15.
Kettlebell Push Up With Row (level: advanced)
Works chest, back, arms
Start in normal push up position while holding the kettlebell in the right hand. Do a push up and at the top lift the right elbow by squeezing the shoulder blades together. Return to starting position and repeat 3-8 with each arm.
Are you just beginning to use kettlebell please find specific workouts for you at kettlebell workouts for beginners. You can get more inspiration to workouts by looking at kettlebell workouts for men.