Grip the kettlebell handle loosely with one hand and make sure your shoulders are above your hips and your hips are above your knees. Top Kettlebell Exercises for Women, Which You Can Add to Any Workout. Look forward—not up or down—and keep your back straight and chest lifted. Extend your other arm to the side or in front of you, making a fist with your hand. "Most of my female clients benefit from owning a pair of 12-kg kettlebells and a pair of 16-kg kettlebells. Extend your other arm in front of you or to the side and make a fist with your hand. Press the kettlebell above your chest and then bring it back down to the starting position. Lift one leg off the ground, bending your knee to hip height. How to do kettlebell thrusters: Stand with your feet shoulder-distance apart and hold a kettlebell with one hand in a rack position. Complete 15, then repeat on the other side. Bring the kettlebell back down to the ground with a straight spine and don't let your chest fall past your hips. Get Sleek and Slim with Kettlebell Workouts, Easy Kettlebell Workout To Sculpt Your Total Body, 30-Second Fitness: 4-Move Advanced Kettlebell Circuit, 5 Kettlebell Mistakes You’re Probably Making. Squeeze shoulder blades together while lifting elbows toward ceiling and pulling weights up toward ribs, then reverse entire movement to return to start. EQUIPMENT: Medium-to-Heavy Kettlebell, I suggest 10-30 lbs. You may be able to find more information about this and similar content at piano.io, The Best Balance Exercises to Build Stability, Watch Halle Berry Use Her Son as Weight in Workout, Tamra Judge Shared Her Lower-Body Workout, Brooke Shields Shared a New Lower-Body Workout, Try This Quick Arm Workout in Your Backyard, Gabrielle Union, 47, Shares At-Home Workout. That's one rep. How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with both hands, arms extended straight toward floor and bell between knees. This helps you prevent rotating your hips and torso. Extend your other arm in front of you or to the side and make a fist with that hand. This is great for building more stability and injury prevention as well," she says. This is your deadlift position. Challenging your balance and grip strength, the off-set reverse lunge forces you to engage your back, chest, and core to stand upright. Alternate legs or complete six reps before switching legs. While many people think they need to pull the bell up from this position, you should be pushing with your legs off the ground. Elbows pointing down to the ground. Since your glutes and legs are larger muscle groups, they can handle more load. Inhale as your swing the kettlebell between your legs and exhale at the standing plank. Keeping your shoulders down, chest proud, and abs tight, rotate the kettlebell in a circle around your head at eye level. How to: Start standing with feet shoulder-width apart, left hand on hip, right hand holding kettlebell at shoulder height, palm facing inward, elbow bent. There's an underrated piece of gear in the weight room, and it's time you started using it way more frequently. How to do a farmer's carry: Stand with your feet hip-distance apart and hold one kettlebell in each hand at your sides. Why trust us? Aggressively your legs up by pressing your feet into the ground. If it’s too easy and your form is perfect, try going up in weight by 2 to 4 kg.). Women's Health may earn commission from the links on this page, but we only feature products we believe in. Reverse the movement to return to start. Reverse motion to return to start. How to do a kettlebell swing: Stand with your feet shoulder-distance apart and the kettlebell in a hike position. Sweep left foot back behind body to come into kneeling lunge with both legs bent at 90 degrees. Check out even more tips on how to master a kettlebell swing. Swing the kettlebell between your legs, tightening your thighs and glutes. The weight doesn't sit evenly on both sides with a nice handle in the middle," Peel says. Reverse the movement to return to start. Keeping your chest lifted, sit into your heels to get into a squat position. Make sure your shoulders are above your hips and your hips are above your knees. As one of the most popular ballistic kettlebell exercises, a strong swing starts with a solid hip hinge. Your knees and ankles shouldn't cave inward either. This will help you keep your torso stable and prevent rotation as you circle the kettlebell. How to do a kettlebell goblet squat: Stand with your feet shoulder-distance apart and hold a kettlebell with both hands at the horns to your chest. Complete six reps before switching arms. Complete 15 reps and then continue to your next move. 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