I just recently found out that Kettlebell training is extremely popular amongst women. In fact, more women purchase Kettlebells and related products then men. Perhaps they have realized that Kettlebells aren't just a huge chunk of iron for men only. Women are getting some impressive results with Kettlebells. This is because most Kettlebell movements build strong and lean hips and thighs. These are the problem areas for women, and are very difficult to target with traditional training. So, lets take a look at 5 of the best Kettlebell Exercises for Women:
Kettlebell for Women Exercise #1: 2-Arm KB Swings
- Stand with your feet slightly wider than shoulder-width apart. Hold a kettlebell with two hands between your legs. Tighten your abs and push your hips back.
- Bend your knees, bring the kettlebell backwards through your legs. Keep your abs tight, and thrust your hips forward, swinging the Kettlebell up with your arms.
- Squeeze your glutes as you stand up fully. Keep your abs tight and arms straight as you push your hips back and bend your knees again, bringing the Kettlebell back between your legs.
- Use this momentum to move straight to the next repetition. Do not stop until your set is complete. It's absolutely important that you use your hips to generate the power to swing the Kettlebell.
- Most beginners make the mistake of using their arms and shoulders to move the Kettlebell. The more power you generate with your hips, the higher the Kettlebell will go.
Kettlebell for Women Exercise #2: 1-Arm KB Swings
- Follow through with the same movement as the 2-Arm KB Swings, but hold the Kettlebell with one hand. Your other hand should be either out to the side for balance, or behind your back.
Kettlebell for Women Exercise #3: 2-Arm KB Snatch
- Stand with your feet shoulder width apart with a Kettlebell resting on the floor in between your legs. Push your hips back and bend down until you touch the Kettlebell with your hands.
- Grab the Kettlebell with two hands. Now stand up the same way you did with the swings - thrust your hips forward. However, with this movement you are using your arms and shoulders to lift the Kettlebell up to your face.
- Once the Kettlebell is at your face level, flip your thumbs underneath the handle and push the Kettlebell up higher, above your head. In other words, this movement has two parts: pulling the Kettlebell up to your face level, then pushing the Kettlebell further up past your head.
- Lower the weight and repeat. This movement will better prepare you for the 1-arm KB Snatch.
Kettlebell for Women Exercise #4: KB Front Squat
- Hold a Kettlebell with two hands at chest height. Your hands will be on the sides of the handle, instead on the top of the handle.
- Keep your shoulders down, with your elbows tucked in. Tighten your abs and push your hips back as you would in a regular squat. Bend your knees and stop the movement when your thighs are slightly past parallel.
- Push with your feet to stand back up. Repeat.
Kettlebell for Women Exercise #5: Walking Overhead Lunges
- Stand straight, with your feet shoulder width apart. Hold a kettlebell with one hand straight over your head. Your elbows much be locked out. Keep your back straight and abs tight.
- Keep the Kettlebell directly over your head, or slightly behind your head. Do not let it fall in front of your head or else you'll lose your balance. Lunge forward while keep the Kettlebell above your head.
- Bend both knees and ensure that your front foot is flat on the ground. Push off with your rear leg and step forward to meet your front leg. You should be in standing position with the Kettlebell still over your head.
- You can practice this movement by doing the Kettlebell overhead hold and walking lunge separately.
Starting practicing these movements. For more Kettlebell exercises and workouts, check out the Turbulence Training Kettlebell Revolution. For more information about this great program, check out my blog ShahTraining.com.
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