There’s nothing to stop you as female exerciser from getting started with kettlebells. You’ll be ahead of a lot of the guys at your gym who haven’t yet caught the wave of the revival of these historic Russian weights. Advocates of kettlebells such as Bonnie Mullaney, who holds a kettlebell Master of Sport ranking for her prowess at lifting at timed events, believes women can lose weight and gain physical strength as well as confidence by lifting kettlebells.
Kettlebell Single-arm Clean
Your goal in the single-arm clean is to get the kettlebell from the floor to your shoulder, where you “rack” the kettlebell. Racking refers to allowing the kettlebell to flip in your hand so the cannonball part of it rests nestled by your forearm and biceps as your hold the handle in your palm. To perform the clean, get in the ready position, feet wider than shoulder-width apart, weight balanced, upper body leaning forward. Grasp the handle of the kettlebell and swing it forward, then pull your elbow to your side so that the kettlebell racks to your shoulder. Pause and tip out your elbow so the kettlebell flips back and lower it to the floor for one repetition. Continue alternating sides for a total of 20 reps.
Kettlebell Swing
To tone your body, especially the glutes and hamstrings, try kettlebell swings. Stand in the ready position. Lean over and carefully grasp the top of the handle with both hands and tighten your core muscles. Use a powerful forward thrust of your hips to send the kettlebell swinging forward to the height of your face. Control the swing on the way down, so that the kettlebell swings between your legs, and your forearms press against your groin. Your back and arms get a workout but do not play a role in the momentum -- this comes from your hips. Repeat for 10 repetitions and add multiple sets as you get stronger.
Box Squat
The box squat adds power to your legs and hips and improves your flexibility, notes certified Russian kettlebell instructor Lisa Shaffer of No Fear Fitness. Stand facing away from a chair or box, about a foot away. Assume the ready position. Hold the kettlebell in front of you at chest level. Sit back on the chair by arching your lower back and sticking your butt out. Lightly sit on the chair, plant your feet and stand up, engaging your glutes. Continue for 10 to 20 repetitions.
One-Legged Deadlift
When you do the one-legged deadlift, you’re in good company -- top NFL stars such as Saints quarterback Drew Brees also perform this move with kettlebells to get strong legs and a strong core. Place a kettlebell on either side of one foot. Grasp the kettlebells as you bend over and push your glutes out. Hold your other leg behind you. Pull the kettlebells up until you are standing straight, with your leg still bent behind you. Reverse the move to lower the kettlebells to the floor.
References
- Mahler's Aggressive Strength; Kettlebell Jerks And A Whole Lot More: Kettlebell Training Benefits For Busy Moms; Maya Garcia
- “The Female Body Breakthrough”; Rachel Cosgrove; 2009
- "Kettlebell Training for Athletes"; David Bellomo; 2010
- No Fear Fitness; Russian Kettlebells for Women? Absolutely!; Lisa Shaffer
- No Fear Fitness; One Legged Deadlift; Lisa Shaffer
- “From Russia with Tough Love: Pavel's Kettlebell Workout for a Femme Fatale”; Pavel Tsatsouline; 2002
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