Kettlebells have started to create an exciting buzz around the exercise world. Far from being a fringe exercise product, they’re proven safe and effective as strength and weight loss exercise equipment. In addition, they’re female-friendly workout tools and far from being unwieldy. There are many different exercises however kettlebell workouts for women are designed to promote maximum and fast weight reduction and optimized strength training at the shortest amount of exercise time. All a woman needs to do is get a hang of the fundamentals of kettlebell—swings, snatches and lifts—and work their way up in their chosen kettlebell workout program. Here are practical and effective guidelines towards a rewarding kettlebell workout with the female form in mind.
KETTLEBELL BASICS
The origin of the deceptively simple-looking physical fitness implement can be traced back to Eastern Europe. Originally designed for Russian athletes and Soviet military, kettlebells today are available to the exercise public who are in need of a no-fuss training equipment that actually delivers reliable results at the soonest possible time. A basic kettlebell training session may involve the use of a single kettlebell or a pair of kettlebells, one for each hand. All kettlebells, however, are designed to bear weight at the center below the handle. Because force is located centrally, a user would require the employment of most if not all of their muscles to serve as counter foil. Kettlebells, in addition, are available in varying weights (up to 80 lbs even), though women are generally advised to opt for kettlebells that weigh no more than 10-15 lbs, while men, no more than 20-25 lbs on average. Lifts, swings and snatches are the elementary moves involved in all kettleball workout routines.
KETTLEBELL FOR BEGINNERS
Although kettlebells might be the rage these days among exercising circles and fitness fanatics, professional trainers recommend the eager public to exercise caution when handling kettlebells. For female beginners in particular, an introductory session on kettlebell exercises with a trusted trainer may be a smart choice. Although kettlebells are generally safe for exercise use and are practical exercise equipment that can be manipulated without needing the assistance of a certified trainer, the risk of injury or misuse cannot be overlooked especially in the case of first-time users.
KETTLEBELL WORKOUTS FOR WOMEN
A three time per week kettlebell exercise routine that women can do at home is a good direction to take in the case of female kettlebell rookies, such as moms or teenage girls who either don’t have extra time to go to a gym or a budget for a gym membership (or a personal trainer). A 10-minute warm up and cool down exercise (in the form of stretching or walking) at the beginning and at the end of a 30-minute beginner’s kettlebell workout session are rudimentary. A simple kettlebell circuit can take the form of lifts done in succession (e.g. alternating between two hands/10 repetitions each) and resting 30-60 seconds after each hand, then repeating the entire circuit twice over. Correct form should not be overlooked as well so that the moves aren’t compromised in any way—for example, kettlebell bicep curls are effective when the arm is close, steady and parallel to the body with the hand firmly grasping the handle, the wrist staying in place while the forearm raises the kettlebell at near 180-degrees relative to the shoulder. Once form has been mastered, upping one’s kettlebell workout routine (i.e. adding repetitions, increasing level of difficulty by using heavier kettlebells) may be done.
