Kettlebell Exercises for Women

This article will give you an idea as to how to perform some great kettlebell exercises for women properly, focusing on technique.

Two-Handed Kettlebell Swing

Stand with your feet a little wider than hip width apart, with your toes pointing very slightly outwards. Pick up the kettlebell, and the start position for this swing movement, is a very slight squat, your back is straight, your hips back and your eyes focused out in front ( see image 1 below).

kettlebell swing start position
kettlebell swing start position image 1

From this position, to take you into the swing part of the kettlebell movement, you want to snap the hips forward (image 2) and then drop back down with the kettlebell between the legs once again (image 1).

kettlebell swing snap position
kettlebell swing snap position image 2

 

This uses the quadriceps, the glutes, the hamstrings – all the large muscle groups – to catch the weight of the kettlebell, then again straightening up and snapping the hips forward.

kettlebell exercises for women - hip snap position
kettlebell exercises for women - hip snap position - image 3

Points to check you have the correct technique is:

  • driving the hips forward, to form a ‘snap’ movement;
  • throwing the kettlebell up to shoulder height only, with the body in a completely upright position;
  • and letting it fall as if it were a dead weight;
  • sinking the hips back and letting the large muscle groups take the weight.

All the effort and energy is coming from the hips, so it is really important that you really drive your hips forward and throw or swing the kettlebell to where you want it to go –  which is no higher than shoulder height.

Dead Clean Kettlebell Technique

The starting foot position is as above, and as you reach down to lift the kettlebell with one hand, from slightly in front and between your feet, your hips should be back, your back should be nice and straight with your head up with your eyes focused out in front and your free arm is out to the side – this is just to gain a little bit of extra balance.

kettlebell dead clean hand position image 4
kettlebell dead clean hand position image 4
kettlebell dead clean start position image 5
kettlebell dead clean start position image 5

The hand lifting the kettlebell should be positioned as shown in image 4 and 5 above – the palm of the hand should be facing the inside of the foot on that side, so that when you actually straighten up and pull the hand up, it is then in position shown in image 5, ie. in the centre of the chest.

kettlebell dead clean hand position image 6
kettlebell dead clean hand position image 6

From here, you drop it back down again to the start position (image 5), with the palm facing the inside of the foot.

So, as your hips sink down as you pull up the kettlebell, drive with the legs, snap the elbow into the side, push the hand in and under the handle of the kettlebell at the top position (image 7 below.)

kettlebell dead clean position - image 7
kettlebell dead clean position - image 7

For further clarification of this technique, see video below:

You should find these kettlebell exercises for women great to start your kettlebell routine.