Powerhouses of Poundage for Women on the Go!
Kettlebells are super hot right now, and for really good reason. Previously used mostly by athletes and military personnel, kettlebells have found their way into the workouts of regular folks, but especially with women. As more women start to leap onto the kettlebell wagon, they soon discover the incredible benefits that are not found with traditional dumbbells. While there are many kettlebell exercises for women from which to choose, here are some that are easy to do and provide a great workout.
One of the best reasons for using kettlebells is the fact that no other equipment is needed in order to get a complete workout. This makes them incredibly convenient for women who want a quick and effective workout, since there won’t be the added expense of a gym membership or investment in expensive exercise equipment. For anyone who has 15-20 minutes 3-4 times per week, kettlebells are proving to be a great way to get into shape. In addition to their convenience, kettlebells are popular because they provide a total body workout that tones, sculpts and conditions all the body’s muscles. Because the weight distribution of a kettlebell is not as even as that of a dumbbell, it forces all muscles to work during a swing or movement. This helps women who are concerned about certain problem areas of their bodies, such as sagging arms, soft abdomens or large hips.
While kettlebell workouts can be performed by either sex, certain exercises are geared specifically towards the ladies. Most kettlebell exercises for women are designed to work your abdominal muscles, legs and hips, although some are also known for working all major muscle groups during the workout. Three of the most popular and effective kettlebell exercises are the snatch pull, deadlift and box squat.
The snatch pull, which is designed to work the entire body’s muscles, is done with the feet shoulder width apart and the kettlebell on the ground between the feet. With the knees slightly bent, the kettlebell’s handle is grabbed from the top. It’s then lifted up to chest level, with the elbows staying bent. Then, your hands should slide to the sides of the kettlebell handle while lifting it over your head. The steps are then reversed to return to the starting position, then repeated 5-7 times depending on your fitness level.
The deadlift starts just like the snatch pull, with feet shoulder-width apart and the kettlebell on the ground. Toes are pointed outward, knees bent and the handle grabbed with both hands while your back stays straight and flat. Then, the legs and feet are used to push up while the arms are kept in a straight downward position until you reach a standing position.
The box squat is done by putting a chair behind you and then positioning yourself a foot away, you stand with your feet apart and lift the kettlebell to chest level. Then, move down into a sitting position using the lower back and buttocks, followed by moving back up by using your butt to push on the chair. This is great for the hips and legs, and is known for being incredibly effective.
In addition to being convenient and inexpensive, ketttlebells are known for working over 400 muscles in the body. Now drop those dumbbells ladies and grab a kettlebell!