The 5 Best Kettlebell Exercises For Women
Building strength, stamina and burning fat can be a challenge. However, use a few of our favorite kettlebell exercises for women and you will have the body you want in no time.
After a lot of thought, I believe the FIZIKEL (physical) FIVE Movements and variations there of are the absolute best Kettlebell exercises for a women to build a strong, lean, sexy and feminine body. The key here is to maintain your feminine characteristics while continuing to improve upon strength, endurance and overall performance.
This is not so much in the Kettlebell movements themselves, but more in how you perform the FIZIKEL FIVE Movements in tempo, weight, time, reps, intensity, movement variations (i.e., unilateral, two bells, one bell, multidirectional, complexes, etc.).
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The best Kettlebell exercises for women outlined here are foundational and you can build upon them with much variation and progression while also changing the complexity of each movement.
For the sake of this article we are going to start with the basics to build a strong foundation. So let’s get after it!
The 5 Best Kettlebell Exercises for Women
#1: Kettlebell Squat
This movement builds lower-body strength allowing you to have strong legs, great glutes without gaining massive size when not using much weight. It also tightens up an unstable core.
- Beginner: Goblet Squat
- Intermediate: Front Squat (1 Kettlebell)
- Advanced: Front Squat (2 Kettlebells)
- Advanced Complex: Double Bell Front Squat with Sots Press (strict press in bottom of squat position)
#2: Kettlebell Hinges
This movement is great for strengthening your glutes, hamstrings and lower back. It’s especially beneficial for balance and stability when training unilaterally.
- Beginner: Swings and/or Romanian Deadlift (1 Kettlebell)
- Intermediate: Swings toes pointed outward and/or 1 Leg Romanian Deadlift (1 Kettlebell)
- Advanced: Swings (2 Kettlebells) and/or Elevated Romanian Deadlift Front Squat (elevated allowing for deeper range of motion – 1 Kettlebell Heavy)
#3: Kettlebell Pushes
The push press calls on the calves, quads, core, deltoids, and triceps while a Push Up will incorporate the chest as opposed to quads as primary movers as well as allowing you to build strong sexy feminine shoulders while simultaneously working your whole body.
- Beginner: Push Up on knees (1 Kettlebell)
- Intermediate: Push Press (1 Kettlebell)
- Advanced: Push Press (2 Kettlebells)
- Advanced Complex: Thruster movement (Squat Clean and Push Press: Squat and clean the bells as you drive up from the squat you are pressing the bells up to lockout position.)
#4: Kettlebell Pulls
Two great pull movements are the High Pull and Snatch. It has a little bit of everything in. I love this movement because it is a partial deadlift and upright row combined. It will not only sculpt your delts and traps but will also tax your cardio vascular system.
So, ladies you know what that means it’s an ass builder and fat blaster as well as a sculptor.
- Beginner: High Pull (1 Kettlebell)
- Intermediate: Double High Pull (2 Kettlebells)
- Advanced: Snatch (1 or 2 Kettlebells)
- Advanced Complex: Double Swing, Double High Pull, Double Snatch = 1 rep (wowza!)
#5: Kettlebell Down and Out
These are some of my favorite core picks. I chose them because they require stability, balance, coordination while building stamina and strength.
- Sit Throughs (bodyweight)
- Turkish Get-ups (1 Kettlebell or 2 Kettlebells)
For more FIZIKEL FIVE Movements, challenges, customized online coaching, nutrition and mindset training check out www.FIZIKEL.com
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Donica is a kettlebell sport athlete and co-founder of Fizikel.com, a lifestyle and fitness company dedicated to helping individuals discover their ‘true self’ and to live better. Learn more about Donica and Kettlebell Sport at: Fizikel.com