Consider kettlebell workouts for women

Have you seen those fun weights thrown around the gym? If you’ve been avoiding them because you’re not sure what they’re for or even because they’re called kettlebells, you’ve come to the right place. Kettlebells are bodybuilding fitness tools that are available in most commercial gyms around the world and while they are a favorite with bodybuilders, they are also a great tool for the average individual.

Kettlebells have been used as a dynamic tool to help with strength and endurance development for a long time. There is archaeological evidence to suggest that kettlebells were used in Ancient Greece and a 143 kg kettlebell is stored in the Museum of Olympia in Athens. The trusty kettlebell then made its way to Russia in the 18th century and was initially used as a manipulated weight with an imperial seal to measure grain and other goods. However, Russian culture viewed strength as a very admirable quality and during local festivals and fairs vendors began to use kettlebells to show their strength. From this point, providers begin to realize the additional health benefits of lifting and balancing kettlebells. The popularity of kettlebells increased in Russian society from these humble beginnings.

Strong and slim

Kettlebell workouts for women will not turn you into a muscle mass. For example, Jennifer Aniston and Penelope Cruz use kettlebells in their workout routines and are the epitome of lean good health. If you want to strengthen your core and sculpt your body, kettlebells are the preferred tool of the trade.

The kettlebell is like a cannonball with handles attached to both sides or like a kettle without a spout; hence the name ‘kettlebell’. The handle is located opposite the flat bottom of the hood and the horns are attached to each side of the handle. The center of mass of the kettlebell goes beyond your hand and that is why it can be balanced, thrown, pressed, and moved in hundreds of different ways. They are small and portable and can be used in many different aspects of athletic and physical training.

What makes this fun-looking device so much more efficient than its standard weights? Two things, the handle and the uneven weight distribution.

• Handles: The handles included in kettlebells create what fitness professionals call functional training, which means that they work in much the same way as they do in your daily life. Bring a gallon of milk, pick up your child, luggage, or even a laptop bag.

• Weight Distribution: Lifting kettlebells forces your core to work harder to stabilize your body, which means you’ll be sculpting shoulders, core, arms, back, and glutes.

• Bonus: Research suggests that women can expect to burn 40-50% more calories than standard strength training.

Advice

One of the most important things to know about kettlebell workouts for women is choosing the right weight. It is not advisable to start with too little or too much weight. A good test for this problem is to lift the kettlebell over your head in the press position; you should be able to do it with a bit of resistance but controlled and stable.

Next, you need to make sure that the weight fits your hands well. Ideally, you should be able to place both hands on the handle comfortably, without your hands touching. Also, you should have a couple of inches of space from the fingertips to the palm.

Routines

Kettlebell workouts for women are not very difficult, but it is important to perform them correctly to get the most benefit and prevent injury. Here are some easy exercise routines to get you started:

• Swing: Start with your feet hip-width apart and hold the kettlebell directly in front of you with both hands. Slightly bend your knees; swing the kettlebell back between your legs. Next, straighten and swing the kettlebell up to chin level. The work should be done by the hamstrings and the glutes do the work, not the shoulders.

• Front Squats: Hold the kettlebell with both hands, the weight reversed at chest level. Squat normally, allowing the added weight to intensify your movements.

• Standing Pull-ups: Stand with your feet shoulder-width apart, with kettlebells held loosely in both hands in front of your body. Lift the weight, bending your elbows and maintaining tension with your arms and chest. You should feel this movement in your shoulders.

• Triceps Extension: You need a good stable position for this move, so place one foot slightly in front of the other. Tighten your abs, keep your shoulders back, and keep your legs strong. Hold the kettlebell with both hands, raise it above your head and lower it behind your back and then raise it back up.

How to perform the abdominal brace to protect your spine

• Stand up straight with one hand on your stomach and the other on your lower back.

• Lean forward from the waist and your lower back muscles will contract

• Roll your body back to a straight position and feel your erector spinae shut off

• While standing, tense your abs as if you are about to receive a punch from Mike Tyson and then squeeze your buttocks.

Security rules

The following section contains some safety guidelines to follow when performing any movement with a kettlebell.

• Do not exercise near windows or anything that can break; in case the kettlebell slips out of your hands

• Exercise on a flat surface and not on a slope or incline.

• Make sure the surface you are working on is not too slippery or sticky.

• Never exercise with the sun in your eyes

• Wear appropriate shoes with a flat sole. Obviously give high heels a try

• Take care of your hands and if calluses form, clean them with a nail file. There are padded, non-slip weight lifting gloves on the market that can be used with your kettlebell training.

conclusion

Will you benefit from kettlebell exercises for women? If you want to tone and sculpt your body without adding significant bulk and increasing your calorie burn significantly, then yes. A recent study by the American Council on Exercise found that the average individual can burn 400 calories in as little as 20 minutes.