Best Kettlebell Exercises Women

When it comes to the best kettlebell exercises women have different needs than men, obviously. Because as a women you don't want to do difficult and dangerous stuff like kettlebell snatches, and you do need to!

These four kettlebell exercises for women will be all you need to do, to get in tip top shape, using just one kettlebell.

Kettlebell Exercises: Women

Kettlebell Swing

This is the most common kettlebell exercise women or men, it doesn't matter. This is your basis for kettlebell training. It targets your entire leg and back area. Which firms your legs and improves your posture.

To do a Two hand kettlebell swing, do the following.

• Stand with your feet parallel, hold the kettlebell with both your hands
• Bend your legs, like doing a squat, until your upper legs are parallel to the floor
• Swing the kettlebell back between your legs
• When the kettlebell is moving back to the front, use that momentum to swing it high is front of your (shoulder height).
• Keep swingin the weight from shoulder height to behind your legs.
  
  

Deadlift

Okay, it sounds a lot more horrifying than it actually is. Deadlift means you are lifting dead weight, its called dead, because it''s lying on the ground and has no kinetic energy in it. It''s not because you will lift yourself to dead ;). Having that said this one of the most effective kettlebell exercises women will be very pleased with the effect it has on their body. Own word: Lift!

How to do the kettlebell deadlift

• Again stand with both you feet parallel on the ground, shoulder width
• Bend your knees and keep your back hollow
• Grab the ketllebell with both your hands.
• Keep your back hollow and straighten out your legs.
• Hold this position for a second
• Slowly go back to the starting position, still keeping your back hollow
• Never curve your back
  

Pull and Press

The pull and press is great for you back and legs again, but even better for your upper body. Your arms and shoulder will get stronger, tighter and toned. Say goodbye to flabby arms.

How to do the pull and press.

• Stand with your feet parallel, hold the kettlebell with both your hands
• Bend your knees, like a squat, until your quadriceps are parallel to the floor
• Stand up straight, by straightening you legs.
• Grab the kettlebell by the sides of the handle
• Push the weight straight up, above your head
• Lower it back to your chest and then to the ground
  
  

Kettlebell Windmill

The windmill is not and easy exercise, but the energy to learn it is well worth it! It''s an excellent core workout, and by core I really mean your core, every part of it. That''s why it couldnt be excluded in the kettlebell exercises women must do.

How to do the Windmill

• Place your feet sloightly outward in a stable position, a little bit wider than your shoulder should be okay
• Grab the weight with one hand
• Push it all the way up over your head and lock out your arm
• Look to the hand holding the ketlle bell and slowly bend over and try to touch your toe
• If the weight is in your right hand, bend left and vice versa
• Stay there for a second and then come back up
  
  

Combine

To turn this into a super kettlebell workout for women simply combine the exercise as follow.

Kettlebell swings	25 reps
Kettlebell Deadlift	20 reps
Pull and Press	20 reps
Windmill	20 reps

As you can see we alternate kettlebell exercises for women which works your whole body with a bit more isolated moves. This is so some parts of you can recover until it gets worked again.

With these kettlebell exercises women disregard age, health or build can work on their total fitness level, so that includes you. These workout can get you pretty far. If you want to go a level beyond i would recommend taking a look at The Kettlebell Revolution, which is written by Men's Health Magazine's Craig Ballantyne together with kettlebell expert Chris Lopez. Especially for my female readers they included a special kettlebell training for women program for free. Which gives you a lot of value for you dollar.

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