The Best Kettlebell Workouts for Women

Top 5 Kettlebell Workouts For Women

Kettlebells are ideal for various muscles in the body, but what type of workout should you be engaging in? What should you be doing to round out your program?

Here are the best kettlebell workouts for women who are looking to see results.

These are highly proven workouts that are listed by fitness experts in the industry as a must.

top kettlebell workouts for women

1) Deadlift

Are you hoping to workout your lower back and hamstrings? You are not going to find a better option than the deadlift. You will be placing the weight in front of you and then picking it up in a straight line (up to your waist). You want to do this for at least 8-10 repetitions.

The deadlift is great because you are working on a natural movement. This is something you do all the time in real life. You will be picking up things off the ground and putting them down.

Look to add this right away.

2) Push Press

What about your shoulders? You will want to look at the push press as a neat addition to your workout program. It is an excellent way to lift the kettlebells over your shoulders and body.

It is going to be done in a straight line, and you are going to use slight momentum with your legs to get it up.

3) Goblet Squat

The goblet squat is one of the finest exercises you are going to do with the kettlebell. If you want a lower body exercise for the ages, this is the one people would list right away.

The goblet squat is a neat play on the general squat. You are going to grab the kettlebell and hold it close to your chest. Now, you are going to go down as far as you can (do it gradually).

You will be hoping to feel it in the bottom and legs.

Always do this in a controlled manner for better results.

4) Kettlebell Swing

The next workout that you should be thinking about as a woman would be the kettlebell swing. This is a nice one to work on your core. It is going to be impactful right away as long as you do it correctly.

The kettlebell swing is not done in a loose manner. You are going to control every part of this exercise, or you will get injured.

Add this as a neat finisher to your program when working out.

5) Windmill

This is another great option for those who want to work multiple muscles and want to hit their core hard. You are going to feel this movement throughout the body, and it is going to do a great job in helping with your strength. The beauty of this movement is how it helps the rest of your program too.

You should be looking at this as soon as you can because of how much of a positive impact it can have.

The windmill is a simple movement where you are looking to slowly ascend and descend to one side.

Use these workouts as a way to enhance the results you are getting. The kettlebell is one of the finest options you can go with as a woman looking to workout. You can get a good grip on the weight and move it around as you like. You can feel the weight more when you are using kettlebells, and that is always a positive.

The overall impact these workouts are going to have will be seen in the short and long-term. Include all of them as soon as you can.

How To Prevent Injury With Kettlebell Exercises

 

How To Prevent Kettlebell Injuries: 3 Tips

preventing kettlebell injuriesFor any serious athlete or muscle-builder, it’s extremely important to be aware of how to prevent injuries during your workouts. Kettlebell exercises are no exception. Since you’re working with weight and are often moving the kettlebell quickly, injuries are a real possibility.

Our goal is to help you stay safe and build muscle in the healthiest way possible. Here are 3 tips to consider.

Don’t Forget To Stretch

First and foremost, it’s important to remember that, like any vigorous workout, you need to stretch before starting your kettlebell routine. The best workouts include at least 5-10 minutes of pre-workout stretching, which should involve both static and dynamic stretching.

Dynamic stretches help to “wake up” your muscles, and are especially important if you’re working out in the morning, while static stretches help to focus on specific muscle groups.

Know Your Limits

It’s also important that you know your limits whenever you start a new workout. If you’re just starting to incorporate a kettlebell into your workouts, you need to make sure that you start slowly and give your body time to get used to the new equipment and new muscle movements.

Many newbies make the mistake of thinking they can push harder than they should, especially in the early days when the ego gets in the way.

Remember that ultimately any injury is only going to set you back in your training, so it’s best to take the time to ease into new workouts and not push yourself too hard the first few times out.

Once you’ve done the routine a few times, it’s ok to push harder, and you’ll have a better feel for what your body can realistically handle.

Take a Workout Supplement

Finally, you need to recognize that kettlebells can take a serious toll on your body, and often work muscle groups in ways that you might not be used to.

To recover, you need to do more than just rest between workouts. Many trainers recommend additional workout supplements that are designed to give your muscles the extra boost they need to recover from the workout and come back stronger for the next. The goal is to give your body all of the nutrients it needs, which often can’t be met with a normal diet.

You should talk to your personal trainer or fitness coach to determine a supplement schedule that’s right for you.