Due to their origins, emanating from deepest, darkest Siberia, the kettlebell isn’t a piece of fitness equipment you would immediately associate with women trainers wanting to get in shape. But despite its core fan base this type of gym equipment is ideal for those wanting to get toned and in shape without the hassle of having to join a gym or kit out your spare room as a home gym. Even if you do train in a gym a kettlebell workout for women can make a great addition to your existing workout routine.
Kettlebells vs. Resistance Machines
As the popularity of kettlebells has grown over the recent years, they have slowly began to catch the attention of savvy female trainers who aren’t afraid to implement fitness and exercise strategies that have traditionally been the preserve of male trainers, in order to get the results they want on their own terms. If you are willing to step away from the exercise machines in your gym and pick up the harder to handle free weights then you will begin to reap rewards far beyond what the resistance machines can offer you. If you are prepared to expand your horizons in the gym beyond the Swiss ball and the hip abductor machine and start training with a kettlebell then you might just be in for a pleasant surprise.
If you are willing to step away from the exercise machines in your gym and pick up the harder to handle free weights then you will begin to reap rewards far beyond what the resistance machines can offer you. If you are prepared to expand your horizons in the gym beyond the Swiss ball and the hip abductor machine and start training with a kettlebell then you might just be in for a pleasant surprise.
If you are prepared to expand your horizons in the gym beyond the Swiss ball and the hip abductor machine and start training with a kettlebell then you might just be in for a pleasant surprise.
There is nothing wrong with resistance machines and the exercises you can perform on them but due to the way they work they can be a time-consuming option. As each exercise you perform on the machines only works one or two muscle groups you could end up spending a lot of time getting around to exercising all the areas of your body you want to tone such as they upper arms, thighs and stomach to mention just a few.
Kettlebell exercises on the other hand tend to use large portions of your body as opposed to just one muscle group such as the triceps. A basic kettlebell exercise such as the swing utilizes your legs, hips and back performing a full body workout in just one movement. Not only does this help tone up multiple muscles and areas of your body but it also burns more calories as your body is working as a whole to not only move the weight but also keep yourself stable and balanced. This is why such exercises are increasing the popularity of kettlebell workout routines for women.
These kettlebell exercises mimic the kind of workout you would get playing a sport as your whole body or at the very least, large parts of it are used. Just think of a sport you might play such as badminton, swimming or netball and you will be able to see the parallels between the workout you get when playing them and working out with a kettlebell.
As good as resistance machines are for isolating single muscle groups they can’t compete with the type of workout you get when playing a strenuous sport or working out with a kettlebell. And not only will your new workout help you get in great shape but you will be improving your body in a way that will transfer directly to whatever sport you play as you get stronger and fitter.
What are the Best Kettlebell Workout Routines for Women?
So now you know why this type of workout can be great for women trainers you might want to know what the best kettlebell workout routines for women are. Well the swing mentioned above is a great place to start as it is the core of most exercises using this type of free weight and it is relatively easy to perform in terms of technique. Just make sure you start with a light enough weight and practice on getting your form correct before moving to a heavier weight. Follow these steps to perform the swing which is a great kettlebell workout for women and men alike:
- Put the kettlebell on the floor between your feet
- Stand with your feet slightly wider apart than your shoulders
- Keep your back straight and reach down, bending at the hips and knees to pick up the weight at the handle with both hands
- Now swing the weight forward between your legs and then when it is in front of you push up, pushing your hips forward to send the weight up in front of you to about shoulder height
- Keep your back straight at all times to avoid injury!
Another great exercise that works the whole body as well as improving your fitness levels with a cardio workout is the kettlebell get up. This one really focuses on your core so if you are looking to get abs of steel or at least a firm stomach then you can understand why this exercise is very often featured in kettlebell workouts for women not to mention the ever popular Jillian Michaels kettlebell workout. You can find out more in our guide to how often you should be working out with your kettlebell sets at home.
Here is how to perform the get up, a great shoulder and core exercise:
- Place the kettlebell on the ground and lie down next to it so it is on the right-hand side of you
- Grasp the handle of the bell with your right hand and then using your left hand also bring the weight onto your chest
- Now push the weight straight up into the air in the direction of the celling with your right arm
- With your right arm locked vertically stand up by first sitting up then using your other arm for support stand up, while constantly keeping your right arm extended above you
- Once you are fully standing follow the steps in reverse so you are lying down again
- Change arms so you are holding the bell in your left hand with your left arm outstretched to the celling
If this exercise sounds a bit complicated you might want to check out a kettlebell workout for women DVD such as the Jillian Michaels kettlebell workout found on her Shred-It With Weights offering.
From Russia with Love
So as you can see this Russian import is a great way for women to get in shape and get a powerful, dynamic workout at home or in the gym. Just familiarise yourself with one or two exercises which you can then try out at the gym or at home and then slowly add more exercises to your repertoire as you get more confident and in no time at all you will have built your own personalised kettlebell workout for women!
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