Top Ten Kettlebell Exercises For Women

Kettlebells may be associated with Russian weightlifters and an old-school gym vibe, but savvy women have discovered kettlebells as a total-body strength-training tool with a built-in cardio component. “A lot of people don’t realize that the target muscle for using kettlebells is your butt -- your glutes,” notes Tim Morgan, a certified personal trainer at the Maryland Athletic Club Harbor East in Baltimore, Maryland. The other muscle groups targeted are the hamstrings and core, “so that’s why kettlebells are great for women,” as these are the focus of improvement for many female exercisers, he adds.

Cleans

Morgan begins his list of top 10 kettlebell exercises for women with cleans, double and single. Start with the easier double clean, where you simply lift two kettlebells, one in each hand, from the floor to your shoulder. Once they are lifted, rack the kettlebells -- flip the handle position in your palms so the kettlebells lie on your biceps. Master the double and then try the more challenging single clean. Pick up a single kettlebell and rack it against your bicep, leaning away from the weight to stay balanced on your feet. Work both arms equally.

Clean and Jerks

The clean and jerk starts with a clean, as the name suggests. After you rack the kettlebell, sink into a squat. Dip down and punch your weight up to jump into a lunge. Recover to your start position by bringing your front leg back a half step and your back leg forward, recommends the training site Workout-X. As with the clean, start with the easier double clean and jerk, with one kettlebell in each hand, and work up to the single clean and jerk.

Snatches

The single snatch is more basic than the double snatch, so start with one kettlebell in one hand. This movement is basically a swing of the kettlebell from the floor to above your head, arm locked straight and kettlebell racked against your forearm. An explosive hip thrust gets the kettlebell moving up. The double snatch involves both arms and two kettlebells. For either the single or double snatch, lower the kettlebells to your shoulder before tipping them for the next repetition, recommends fitness trainer Dave Bellomo in “Kettlebell Training for Athletes.” Morgan also recommends a third snatch exercise: the single snatch followed by a reverse lunge after racking the kettlebell.

Turkish Get-up, Twist, Squat

For a tough exercise, try the double Turkish get-up, which begins with two kettlebells held thrust in the air as you lie on your back. Your body weight and momentum bring you to a seated position, to a lunge and finally standing upright, kettlebells held aloft throughout. You reverse the process to return to the floor. The Russian twist works your abs, Morgan notes, replacing the traditional medicine ball twist with a kettlebell gripped by its handles to provide a different center of gravity. Morgan’s 10th and final recommended exercise for women, the pistol squat, requires you to squat -- ideally on one leg -- while holding the kettlebell straight out front of you, horizontal to the floor and parallel with your extended non-weight-bearing leg.