When we think of strength training, most of the time we think of men. However, there are thousands of women who turn to strength training as an excellent way to get into shape.

Among these women who strength train, kettlebell training is surprisingly popular. In fact, it has been discovered that women buy more Kettlebells and products related to kettlebells than men.

This has given support to the spreading idea that heavy chunks of metal are not only for men, but for women as well. The women who have purchased kettlebells are enjoying extremely satisfying results.

Kettlebell workouts tend to focus on building lean hips and thighs. These are the areas that women tend to struggle with the most because these areas are often un-emphasized in other forms of strength training.

There are five main exercises that can be performed with kettlebells that are especially beneficial to women. The first exercise is called a two-arm kettlebell swing.

In this exercise, the woman will stand with her feet spread slightly wider than her shoulders. This will provide her good balance as she completes the exercise.

She will then take a firm grip on the kettlebell with both hand and the kettlebell will be positioned between the legs. This woman will then tighten her abs and push her hips back.

As she bends her knees, she will bring the kettlebell backwards through the legs. The abs should be tight this entire time.

Then, she will push her hips forward and swing the Kettlebell up over her head with her arms. As she begins this motion she will begin to stand up.

When she starts to stand up, she should squeeze the glutes to keep her balance. The abs should still be held tight and the arms should be kept straight.

Then, she will start over and repeat these steps over and over until her set is complete. As she continues this exercise she will realize that there is a momentum created by the kettlebell as she moves it up and down.

This momentum should be maintained so that it can easily propel the next repetition of the exercise. In order to target the correct muscles, it is very important that the hips are used to generate the power to swing the Kettlebell.

Untrained beginners mostly depend on their arms and shoulder to create the needed momentum, but this is much more difficult as well as targeting the wrong muscle group. The hips will allow the kettlebell to rise even higher than normal.

The second exercise that is excellent for women is called the one-arm kettlebell swing. This exercise is exactly the same as the previous except that the kettlebell is gripped with one hand instead of two with the other hand being used for balance.

The third excellent exercise for women is called the two-arm kettlebell snatch. In this exercise, the woman will stand with her feet spread shoulder width apart again with a kettlebell on the floor between her legs.

She will then push her hips back and bend down until she can grab the kettlebell with both of her hands. Then, she will stand up in the same manner as she did in the previous two exercises by pushing her hips forward.

At the same time, she will use her arms and shoulders to lift the kettlebell up to her face. When the kettlebell is at face level, she will move her thumbs under the handle and push the kettlebell above her head.

When the kettlebell is at the peak, she will carefully lower it to the ground and repeat the exercise. The fourth exercise for women is called the kettlebell front squat.

In this exercise, the woman will hold a kettlebell with two hands at chest height. Each hand will be positioned on the sides of the handle instead of the top.

She will then tighten her abs and perform a regular squat. Cialis During this movement, it is important that she keeps her shoulders down and the elbows tucked in.

The fifth great exercise for women is the walking overhead lunges. In this exercise, she will stand were her feet shoulder width apart and she will hold the kettlebell in one hand straight over her head.

The elbows should be locked out and the back should be straight and the abs tight. Then, she will carefully lunge forward.

The front foot should be flat on the ground with both knees bent. Then, she will push off with the rear leg and step forward to meet the front leg.

Repeat this movement over and over while switching legs.

Author Bio: Jack Landry has worked as a personal trainer for the last 14 years and written hundreds Tadalis SX of articles about personal fitness and kettlebells.

Contact Info:
JackLandry
jackrlandry@gmail.com
http://www.weiderfitness.com

Category: Fitness/Equipment
Keywords: kettlebells