Conditioning, toning, strengthening— kettlebell exercises can do it all for you. Thus, it is no surprise that kettlebells are the favorite full-body workout tools for most trainers. Available in several weights, you can start with the lightest kettlebells and go up as you advance. It produces that slender, fit and athletic female body that looks awesome without the bulkiness that other kinds of weight training generate. Read Here: 5 Best Home Gyms of 2020 So, if you are planning to enhance your fitness level and get that enviable body, try these 20 best kettlebell exercises for women! Read more:
Best Kettlebell Exercises For Women1) Traditional Kettlebell DeadliftA bilateral movement involving the use of both hands can challenge you to lift weights while stimulating several muscle groups at the same time, in this case, the core, back, and glutes.
2) Single-Hand Kettlebell DeadliftFrom the bilateral movement of the traditional kettlebell deadlift, a unilateral movement with the single-hand kettlebell deadlift adds an anti-rotation component. It keeps the ore engaged and is great for building stability while preventing injuries.
3) Sumo Kettlebell DeadliftFor this exercise, you will want to grab another kettlebell. It is a muscle-producing exercise that boosts the legs and glutes, allowing you to carry heavier items and prevent injury.
4) One-Leg Kettlebell DeadliftThis move works the entire posterior chain while challenging your balance. You need to move with total control and with stability.
5) Kettlebell Goblet CleanWith this move, the kettlebell needs to move in one straight line, working your legs, thighs, glutes, arms, and core.
6) Kettlebell Dead CleanThis move is pretty much like the single-hand kettlebell deadlift but challenges your arms, glutes, thighs, and core more.
Complete 6 reps before switching hands or alternate hands every rep. 7) Kettlebell SwingThis is one of the most popular ballistic kettlebell moves, starting with a solid hip hinge and working the core, glutes, legs, and arms.
8) Kettlebell Goblet SquatThis exercise is a great move that fires up your glutes and quads as well as engaging your core at the same time.
9) KettleBell Offset SquatAnother great kettlebell exercise that strengthens your glutes and core, a kettlebell offset squat also challenge your balance and stability.
10) Kettlebell Goblet LungeA move similar to the goblet squat, a kettlebell goblet lunge strengthens your glutes and legs.
Complete 6 reps before switching legs or alternate legs every rep 11) Kettlebell Goblet Reverse LungeThis is pretty much the same as the previous lunges, only here you will be taking a step backward, testing your balance and stability.
12) Kettlebell Goblet MarchThis move challenges your grip and forearm strength as well as ensuring your balance and keeping your core engaged.
13) Farmer’s CarryPretty much the same as the Goblet March, only this one mimics the act of carrying heavy grocery bags upstairs.
14) Half-Kneeling HalosA kettlebell exercise that challenges your arms and core, this one helps keep your torso stable. You need to do this one on a mat.
15) Kettlebell Floor PressWith this exercise, you will need to maintain a flat back through the entire move in order to ensure that you are activating the right muscles.
16) Kettlebell Bent-Over RowA more challenging version of the row, this one stimulates your back muscles in a very different way. It even has an anti-rotation element for your core while forcing you to maintain stability in a split stance.
17) Kettlebell Figure 8The Kettlebell Figure 8 is a great workout that targets a lot of muscle groups including the chest, quads, back, glutes, biceps, and abs.
18) Kettlebell Gorilla RowWith this exercise, you will need to maintain a flat back through the entire move in order to ensure that you are activating the right muscles.
19) Half Turkish Get-UpThe Turkish Get-up is a total-body kettlebell exercise that comprised a series of movements. The full Turkish get-up starts with you lying down and standing to your feet. However, this half variation makes it easier for women by rolling onto your free forearm while engaging your shoulders and abs.
20) Kettlebell ThrustersChallenging your shoulders and legs, this power training move will get your heart pumping.
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