Kettlebell Workouts and Exercises For Beginners

Many women have discovered the importance of kettlebell workouts and are actually putting training modules into place to reap out the maximum benefits. Working out using Kettlebells is effective because it targets multiple components of physical fitness such as agility, strength, power, flexibility, endurance etc.

Why Are Kettlebell Workouts A Great Choice For Women?

The reasons why kettlebell workouts are a great choice for women are:
1. It tones the muscles and makes the body physically fit within a short time. Training using kettlebells is beneficial to a lot of women especially those who want to retain their femininity because it does not lead to bulky muscle growth.
2. Kettlebell workouts can be done as AMRAPs. The sets can be done within a very short time and they are therefore very suitable for busy moms.
3. It enhances the feminine curves. Kettlebell workouts target the thighs, butt, stomach, and hips.

Beginner Kettlebell Workouts & Exercises

The Best Kettlebell Workout Exercises For Women

A kettlebell workout produces results which are twice as good as the traditional weight-lifting in half the time frame. If you are looking for a great workout option that targets a number of areas, then a kettlebell workout is what you need.

Kettlebell workouts demand the use of multiple joints which means that all the larger muscles in the body will be engaged during the workout. If you want to start a workout routine, here are some of the best kettlebell workouts for women that you can begin with.

1. Turkish Get Up (TGU)

Targets: Hamstrings, Quads, Hips
Level: Intermediate Kettlebell Workouts
These kettlebell workouts are rapidly gaining popularity but its effectiveness is only worthy if you are committed to getting its form right. TGU focuses on the core, hamstrings, quads, and hips.

2. Squat Thruster (Squat Press)

Targets: Hips
Level: Intermediate Kettlebell Workouts
It’s a great workout which helps to tone the upper back & the legs as well as improving the mobility around the hip area.

3. Single Leg Deadlift

Targets: Glutes
Level: Intermediate Kettlebell Workouts
For every woman who is a fitness enthusiast, the single leg deadlift is a must exercise. This unique exercise which targets the glutes, hips, core and the back is sometimes termed as the nonsurgical butt-lift exercise.

4. Kettlebell Row

Targets: Core muscles, Hips, Glutes & the Back.
Level: Intermediate Kettlebell Workouts
It is similar to the dumbbell row although it has an added advantage that results from the shape of the kettlebell. They come in multiple variations and target the core muscles, hips, glutes & the back.

5. Kettlebell DeadLift

Targets: Hamstrings, Glutes.
Level: Intermediate Kettlebell Workouts
This beginner kettlebell workouts exercise engages the glutes and hamstrings muscles.
‥ Place the kettlebell between your legs and stand with your feet placed a little wider than the hip width. Note that your toes should point outside.
‥ Squat and pick up the kettlebell using both hands.
‥ Stand up with the weight until your spine reaches a neutral/straight position.
‥ While still in this position, squeeze in your bottoms then return the weight to the ground.
Do 10 reps of 2 sets.

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6. Kettlebell Swing

The kettlebell swing is the simplest & the fastest way of incorporating an athletic movement into your kettlebell workouts while still burning the calories.
• Put the weight bells between your feet and stand over it with the feet placed slightly wider than the hip width. Ensure that your toes are pointing out.
• Bend and grab the kettlebell with both hands while pushing your hips backward.
• Drive the bell backward through your heels then swing it forward and upwards to a chest height.
• Descend the kettlebell back on the ground between your legs. That is one complete rep.
Do ten reps of three sets.

7. Kettlebell Squat-Thruster

In Kettlebell Workouts a squat-thruster is essential for building a higher heart rate, muscular endurance, and muscular strength. It involves two types of exercises, squatting and the overhead press.
• Place two kettlebells on the ground in front of you.
• Move a step back then squat in a rack position & firmly grab the two kettlebells.
• While still in the deep squat position, pull the kettlebells up close to the mid-section of the chest. Ensure that your elbows are pointing down and the arms are closely tucked to your body while the bells rest outside the forearms.
• Rapidly drive up the kettlebells overhead at the same time standing up. That is one set.
• Go back to the original squat position & repeat.
Do 3 sets each with 10 reps.

8. Kettlebell Single Arm High Pull

For kettlebell workouts, this is a challenging exercise which targets the shoulders, core, back & hamstrings.
• Stand with your feet a little more than hip-width apart and put the kettlebell between your heels.
• Grab the weight using your right hand and jerk it through the heels forward and upwards while pushing your hips forward.
• Once the bell has reached the top of the swing, pull it back in the direction of your shoulder with your elbow bend at 90 degrees.
• Hold on for a few seconds then return the kettlebell down to the ground.
• Repeat.
Do ten reps of three sets on each hand.

9. Kettlebell Figure-8

Targets: Arms, Back, Abs
Level: Intermediate
Place your legs apart a little past your hips. Lower to a quarter squat. Hold a kettlebell in the left hand and swing it out past the left leg then grab with the right hand swinging out around the right leg to the center and take back with the left hand completing the kettlebell figure 8.

10. Kettlebell Goblet Squat

Targets: Legs, Glutes, Back
Level: Intermediate
Stand straight with a kettlebell at chest level using both hands. Keep the elbows near your body while squatting back. Push your hips back until the thigs are level with the ground. Return to the standing position.

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11. Single-Arm Kettlebell Swing

Targets: Shoulders, Back, Hips, Glutes, Legs
Level: Beginner-Intermediate
This is like a two-handed kettlebell swing but you will only use one hand. Swing the bell up but use both arms. This will help you drive up easier.

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12. Two-Arm Kettlebell Row

Targets: Back, Arms, Shoulders
Level: Beginner-Intermediate
Place two kettlebells on the floor in front of your feet. Bend slightly and grab both the kettlebells, pulling them in toward your abdomen. Keep your back straight, elbows end and then return them to the ground.

13. Kettlebell High Pull

Targets: Shoulders, arms, Glutes, Legs
Level: Intermediate
Toes turned outward at 45 degrees and feet just past shoulder width. Put a kettlebell between your feet between your legs. Begin a squat grasp the handle and push up with your heels. Lower the kettle back to the ground.

14. Kettlebell Sumo High-Pull

Targets: Back, Legs, Shoulders, Arms
Level: Intermediate
Place a kettlebell between your feet. Set the feet a little bit wider than your hips. Keep your hips back, bend your knees and hold the handle. Bring the elbows up, straighten your knees and raise the kettlebell to your chest height. Keep your core working and lower the kettlebell back to the ground.

15. Kettlebell Lunge Press

Targets: Shoulders, Back, Arms, Abs Glutes, Legs
Level: Intermediate
Stand up straight and hold a kettlebell at chest level. Hold the kettlebell with both hands, bend your arms so the palms of the hands are facing each other. Lunge and lift the kettlebell over your head. Return to the original standing position.

16. Kettlebell Russian Twist

Targets: Abs, Obliques
Level: Intermediate
Forget about a crunch and lets twist. Sit and put your feet on the floor while bending your legs. Hold the kettlebell chest high and lean back 45 degrees. Now the twist, swing the kettlebell across your body while twisting at the waist.

17. Kettlebell Windmill

Targets: Shoulders, Back, Abs, Obliques, Hips
Level: Advanced
Hold a kettlebell in your right hand. Keep your feet angled a 45-degree angle away from that arm. Raise the kettlebell over your head and lock your arm. Place your weight on your right foot and bend at the waist. Keep your right arm above your head as your left points toward the ground. Slowly lift back to a standing position.

18. Side Step Kettlebell Swing

Targets: Legs, Glutes, Back
Level: Intermediate-Advanced
Take your kettlebell and begin completing a basic two-handed swing. While the kettlebell is down, move your right foot out to the right. When the bell raises up, bring the left foot to touch the right. Do this a few times to the right then repeat the sequence to the left.

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19. Kettlebell Deadlift

Targets: Legs, Glutes, Arms, Back, Abs
Level: Intermediate-Advanced
You do not need barbells to do deadlifts. They can be done with your kettlebells. Place the kettlebell on the floor between your feet. Squat down, keeping your back flat, grasp the handle and raise up using your core muscles. Keep the arms straight as your stand.

20 Kettlebell Clean

Targets: Legs, Butt, Back
Level: Advanced
Place your kettlebell between your feet. Pull the bell up to your shoulder and it should end up in the rack position on your forearm. Keep the forearm close to your torso with your hand at your chest. Return the kettlebell back to the floor.

21. Two-Arm Kettlebell Military Press

Targets: Shoulders, Arms, Back
Level: Advanced
This is going to be more difficult than the kettlebell clean. Grab two kettlebells and clean them to the rack position. Lean forward at your waist and press the kettlebells up behind your head. Return them back down to your shoulders.

22. Single-Arm Kettlebell Floor Press

Targets: Chest, Arms, Core
Level: Intermediate
Lie on the floor on your back. Hold a kettlebell in your right hand with palm facing the body. Press the kettlebell up while you rotate your wrist. Return to the starting position.

23. Kettlebell Push-Up

Targets: Chest, Arms, Back
Level: Intermediate/advanced
The simple push-up sequence here but they will get a little harder. Hold a kettlebell handle in each hand in the push-up position. Perform a standard pushup but get ready for the challenge. This is going to be much harder than with your hands in the handles rather than on the floor.

24. Kettlebell Push-Up With Row

Targets: Chest, Arms, Back
Level: Advanced
This is a more advanced push-up. Begin a pushup stance holding the kettlebell with your right hand. Perform a standard push-up. Lift your right elbow which will squees the shoulder blades together. Return to the starting position the alternate.

25. Kettlebell Slingshot

Targets: Back, Arms, Abs, Obliques
Level: Intermediate
Keep your feet shoulder width apart from each other. Hold your kettlebell in front of your torso level with your chest. Swing the kettlebell behind your back one-handed, reach back with the opposite arm and grab the kettlebell returning it to the starting position in front of your torso.

26. Single-Arm Kettlebell Split Jerk

Targets: Shoulders, Chest, Back, Legs
Level: Advanced
Start by raising the kettlebell to your shoulder with your palm facing frontward. Bend your knees and raise the kettlebell overhead at the same time moving into a split jerk position. Stand back up with the kettlebell still overhead and then lower it back to the level of your shoulder. Alternate

27. Single-Arm Kettlebell Snatch

Targets: Shoulders, Chest, Back
Level: Advanced
Place your kettlebell between your feet and bend your knees. Raise quickly to your toes and at the same time raise the kettlebell chest high. Keep the elbows near your torso. Lower the kettlebell slowly back to the floor.

28. Kettlebell Power Plank With Row

Targets: Abs, Arms, Back
Level: Intermediate/advanced
This is much like a Fancy Plank. Begin with the plan but a kettlebell in each hand. Lift one kettlebell until it reaches your waist, keep your elbow as near to your torso as possible. Lower and repeat with the other arm.

29. Kettlebell Half Get-Up

Targets: Abs, Arms, Back
Level: Intermediate-Advanced
Time to get low on the floor now, lying flat on your back with legs extended. Raise your right arm straight up with your kettlebell in your right hand. Bend your left knee and begin to stand while using your left arm to prop up your body. If your abs are burning then you are doing the exercise correctly. Slow and careful return to the floor flat on your back.

29 Kettlebell Workouts & Exercises for Beginners

Getting the Best Kettlebell Workout Equipment

Kettlebell Workouts provide the best ways of increasing muscle strength, muscle endurance, flexibility, and agility and therefore investing in a good kettlebell is important. However, with so many brands in the market, choosing the best kettlebell can be very challenging. Also with the uniform nature of their design, nearly all kettlebells appear to be the same but this does not mean that they have equal performance output. Therefore before you buy a kettlebell, you should consider.

A. Curved Handle
The best kettlebells are designed with curved handles which helps to keep the weight centrally when it’s held by hand. The curve also enhances the grip & protects the hands from stress.

B. The width of the Handle
Check for a bell with a handle that is wide enough to fit two hands.

C. Finishing
A rough handle which has protrusions will cause friction to the hands and lead to wear & tear of the surrounding skin. Also, high amounts of gloss in addition to super-fine finishing isn’t effective because it will make the handle slippery if the hands get sweaty. A good kettlebell should have a moderately textured finishing i.e. not so smooth or too rough.

D. Coating
A kettlebell which is well painted won’t rust easily as a good paint coating is chip resistant.

E. A Flat Base
The best kettlebells have flat bases and they can be easily placed in a sit up position or be stored without tilting. Kettlebells with rubbers bases are usually unstable and not effective for workouts.


Here Are The Best Kettle Manufacturers

Titan Cast Iron Kettlebell

It’s a great kettlebell for explosive exercises. It is designed using cast iron for durability. It is safe for workouts thanks to its natural slip free composition and an even seamless finish that adds comfort and reduces chances of skin irritation. Titan measures 1.5 inches and compared to other models, it’s very wide and spacious enough to fit two hands. This versatile kettlebell with a flat bottom is very easy to store. It weighs between 5- 35 pounds.

Enamel Coated Cast Iron Kettlebell – CAP Barbell

Its enamel coated with cast iron for durability and vinyl to reduce wear & tear. The versatile KettleBell which has a flat bottom has its handle reinforced with steel for more durability. Enamel coated cast iron kettle-bell is available in weights of 10 – 80 lbs & it comes with a 30-day warranty.

Rep Kettlebell

It’s one of the high-quality kettlebell models on the market currently. Rep Kettlebell is designed with a smooth-textured handle & a matte powder coating for a more secure grip. It has a flat bottom for easy storage & it’s available in a wide range of weights i.e. from 2.2 pounds to 106 pounds. This kettlebell has a 90-day warranty.

CFF Powder-Coated Kettlebell- K2

One of the most durable Kettlebells that is designed with one solid cast & matte powder coating for high-quality grip. Its flat bottom makes it the perfect Kettlebell for exercises such as renegade rows. Since it’s manufactured using one solid cast, CFF powder coated kettle-bell has a smooth handle with no welds that could hurt your hands. It’s available in weights from 4- 32 Kg and comes with a limited lifetime warranty.

Sunny Vinyl Coated Kettlebell

This affordable kettlebell model is made of high grade cast iron material & color-coded vinyl coating for increased durability and reduced corrosion.

The Sunny vinyl coated kettle-bell has a wide smooth handle and therefore you can comfortably hold it with a tight grip. It’s available in weights ranging from 5- 25 pounds.

What Sizes Are Right for You

When you are choosing the right size of the kettle for you always rely on these two factors.
‥ Your condition- Are you out of shape? Are you in averagely good shape or you are physically fit & experienced in physical training?
‥ Experience – are you a beginner, intermediate or an expert?

Generally, an out of shape female should start kettlebell workouts with a weight of 6kg; an averagely-active woman should begin with 8kgs while a female who is fit & has experience in weight training can start with 12kg.

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Kettlebell Workouts For Daily Users

Naturally, women usually recover from workouts much more quickly than men. A man can remain sore for up to 72 hours after working out while for women, the effects seem not exceed 48 hours.

For daily users, the most important thing to get during the kettlebell workout is the correct form. If your training form is incorrect then it won’t matter how frequently you carry out your exercises because the training will have disastrous effects on your body. The frequency of exercise for daily users is very high and therefore it should be balanced with the moderate volume & intensity workout to avoid overtraining.

Daily kettlebell workout should begin with a light set of exercise because this is something that will be happening every day. Over time, gradually increase the difficulty of the sets so that the effects of the workout remain beneficial to the body. The difficulty of a set can be increased by increasing the number of reps, sets, weight or a combination of the three. E.g. you can do 1 set of 10 reps on Day One, 2 sets of 8 reps on Day Two, 3 sets of 5 reps on Day Three while varying the weights.

The best kettlebell workouts for daily users are:

• Lateral Lunge Row
• Goblets
• Swings
• Reverse Lunges
• Leg Lifts
• Upright Row

Avoiding Injuries While Doing Your Kettlebell Workouts

Whether you are a newbie or the master, kettlebell related injuries can strike at any time. To avoid this:
1. Ensure that you warm up before exercising & cool down after training.
2. Always put on the right training gear. You can wear protective gloves, flat soled shoes or stay barefoot. Avoid shoes that are open or have heels.
3. Do not try to invent new types of workouts that are out of form with the basics. This can lead to injuries.
4. During swings, pull-ups, clean and snatch, your spine should always be in a neutral alignment.
5. Follow a proper workout progression. For example, you shouldn’t try to do a kettlebell swing if you have not mastered the kettlebell deadlift.
6. Always create plenty of workout space to minimize the risk of you tripping or hitting other objects.

Mastering the Kettlebell Training

To successfully master this workout, you need to first compile a workout program for all your sets. With kettlebell workouts, there are sets that you find easy to master but struggle with others. Allocate more time on sets that you haven’t mastered and during training, always intersperse them with the sets that you have mastered. This will make your workouts more enjoyable.
Once you have completed a training session, go through it and dissect your performance on each set and find the areas where you haven’t mastered then look for ways to make improvements. You can ask for assistance from your workout mates, the coach or even do some research over the internet. Once you have found the solution, go back to your workout, correct the error and master the set.

Overall, in order to master the kettlebell workout, you have to correct your workout mistakes, use a proper form and be consistent with your workout.

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