TargetWoman - Portal for Women

Kettlebell Exercises

TargetWoman is a portal dedicated to Women - Pages of lasting value on issues women care about.

Kettlebell Exercises
Kettlebell exercises are highly time efficient and very effective in improving the muscle mass, shaping your body. Good news is that it is not just for athletes or men alone.

Kettlebell is an iron ball with a handle attached to it. They are increasingly being used as hand weights in fitness regimen for strength training exercises. If you are looking for a 'quick-fix' method to reduce your body weight and shape up, kettlebells work like wonder weights.


They make you more flexible, energetic and rev up your strength level - and all of this in a short period. This is why Kettlebell exercises are becoming highly popular amongst women. They provide a toned and leaner look rather than bulking you up. Kettlebells vary in size and are available from 5 lbs to 175 lbs weights. So, ideally first timers should start with lower range and gradually promote to higher weights.


Why use Kettlebells?

Unlike conventional dumbbells, in Kettlebells, weight is focused below the handle; hence this exercise makes use of every muscle in your body to co-ordinate with momentum. So this proves to be an intense workout that might help to achieve your fitness goals more quickly.


Apart from strengthening and muscle building, kettlebells are great for cardio workout and conditioning. Since Kettlebells come with handles, swing and release moves become safer with added grip.


Kettlebell exercises for women


  • Always start the exercise under trainer's supervision and guidance

  • Beginners should opt for one hand variation and then progress to two kettlebells. Also do not lift heavy weights in the initial sessions.

  • Learn movement patterns in the right manner as any mistake can result in serious injury.

  • Take a break of 60-90 seconds in between the movements.

  • Go for Kettlebell exercises 2-3 times a week.

Simple Kettlebell exercises

Kettlebell Swing: Swing is one of the basic kettlebell exercises. You should keep your feet shoulder-width apart, bend down until thighs are parallel to the floor. Lift the kettlebell with both your hands from in-between the legs up to your chest level keeping the arms relaxed and the shoulders bent and upright. This exercise works on shoulders and lower body. Try 10 repetitions in this manner.


Snatch lift: Keep the body position same as above (feet apart and back bent down). Keep the bells on the floor in between your legs. Stand up and lift the weight to chest level. Snatch the handle and push the bells above your head, bringing the kettlebell to shoulder position before returning to the squat. This completes one exercise. Repeat for10 repetitions.


Deadlift: Position the kettlebell on the floor between your feet. Bend down; grab the handle, keeping your heels firmly on the ground and stand up (extending your arms). Perform 10 repetitions. This works well on the legs, hips, core, and back.


Windmill: Lift right arm with a kettlebell to the shoulder level first and then above your head fully extended. Slowly bend to the left until you reach your left toe. Pause and come back, keeping the arm in the same position. Do 5 repetitions and switch to other hand for 5 more repetitions.


These exercises are a boon to all the busy women who are unable to take out time for the elaborate workouts. So grab kettlebells and watch your metabolism rate race.


Top of the Page: Kettlebell Exercises
More on Women's Diet and Fitness Women Fitness
Posture Correction
Qigong Exercises
Five Tibetan Rites
Piloxing Workout
Calisthenics
Karate For Women
Self Defense for Women
Krav Maga
Circuit Training
Interval Training
Hybrid Workouts
Barre Workout
Eskrima Workout
Learn Tai Chi
Indoor Rock Climbing
Reducing Body Fat Percentage
Fat Burning Zone
PACE Progressively Accelerating Cardiopulmonary Exertion
Non-exercise Activity Thermogenesis

Women Fitness
Morning Exercise and Metabolism
Choosing Fitness Center
Fitness Center for Women
Fitness Weight Loss in women
Home Fitness Equipment
Kid Fitness
Gym Safety Tips
Building Lean Muscle
Lose Belly Fat
Flat Belly Tips

Exercises for Women Exercises for Women
Toned Arms for Females
Hip Flexor Strengthening
How to lose Muffin Top
Plyometric Exercises
Flexibility Exercise Program
Belly Bloat
Body Sculpting Exercises
Core Strengthening Exercises
Core Strengthening Benefits
Exercise for Seniors
Fitness Exercise Articles
Anti Aging Exercise
Rebounder Exercise
Jogging Exercise
Flat Stomach Exercise
Knee Exercise
Butt Exercise
Weight Exercises for Women
Chest Exercise for Women
Stretching Exercise
Lower Back Exercise
Hip Exercises
Leg Exercise
Abdominal Exercise
Face Workout
Face Exercises Benefits
Double Chin Exercise
Eye Exercise Benefit
Thigh Exercises
Stair Climbing Exercise
Isometric Exercise
Pilates Exercise
Magic Circle Exercises
Rotator Cuff Exercises
Arm Exercise
Kegel Exercises for Women
Carpal Tunnel Exercises

Exercise Equipment
Xiser Workout
Foam Rolling Exercises
Rowing Exercise Machine
Elliptical Machine Benefits
Stepper Exercise Machine
Dumbbell Exercise
Weight Loss Calculator
Strapless Heart Rate Monitor
Home Exercise Equipment
Recumbent Exercise Bike
Resistance Exercise Band
Weight Lifting Exercise

Ball Exercise
Kettlebell Exercises
Medicine Ball Exercises
Swiss Exercise Ball
Kamagon Ball Workouts

Top of the Page: Kettlebell Exercises