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Kettlebell Exercise For Women – My 5 Favorite Kettlebell Workout Moves

In my last blog post I had written about how I love kettlebell workouts and how truly effective they are for women. The reason I love kettlebell exercises so much is because they add variety to my routine, provide a great cardio workout as well as burn calories and work your entire body.  If you have kept up with any of my blog posts you know that I am actively trying to lose some weight that I had gained after my ACL reconstruction surgery I had a few months ago.  Because of my injury I have had to change the way I workout temporarily, but kettlebell exercises are one of the workouts that I have been able to do again.

I have done various kettlebell exercise workouts over the years, but am still still very much a novice. I had to go back to the basics with the moves, and really concentrated on using proper form, which is very important. Since I had to in a way start over, I thought it would be good for me to share all of the moves that I started to do again. I realized there are a decent amount of women that have never tried any type of kettlebell workout plan, so I figured today I would list my 5 favorite kettlebell exercises. I do all of these exercises 1 minute each 2 to 3 times.

My 5 Best Kettlebell Moves

Kettlebell Swing

Every kettlebell workout routine that I have done starts with the signature move called Kettlebell Swing. The swing targets your abs, glutes and hamstrings. To perform the swing you grip the top of the kettlebell handle with both hands, then stand with your feet shoulder width apart. Slightly bend your knees, keep hips back and swing the kettlebell between your legs, you then stand back up as you swing the kettlebell to chest height.

Kettlebell Goblet Squat

For the goblet squat you hold the kettlebell by the handle with both hands at chin height. Stand with your feet just a bit wider than your shoulders. Hold the kettlebell by the sides of the handle with both hands against your chest and focus on keeping your elbows tucked in.  When you start to squat, keep your elbows inside the line of your knees and keep heels flat on the floor. Squat as low as you are able to, then push back up through your heels. Make sure you keep the proper form and keep your abs tight as you are doing the squats. Try not to fall forward or backward and keep your body stable.

Kettlebell Clean

In this move you take a kettlebell from the floor and into the racked position, next to your chest, in one motion. Keep the weight close to the body and lift it up in a straight line driving it up through the heels.  This motion should be fluid and should not bang into other parts of your body. The power for this move comes from the hips not the arms. The kettlebell clean works most of the muscles in the body in one move, primarily the muscles in the back of the body, much like a deadlift.

Kettlebell Turkish Get Up

This move is a little more tricky but so effective. It works your shoulders, core, glutes, quads and hamstrings. You really use your core and you try to stand up and then lay back down while you hold the kettlebell. Place the kettlebell next to the shoulder on the side you are working. Next roll to your side and cradle the kettlebell with both of your hands.  Then roll onto your back and place the kettlebell on your stomach. Lift the bell with one hand off the floor straight up to the ceiling, lock your elbow and lift your shoulder up off of the floor while bending the knee on the side holding the kettlebell.  Put the other arm on to the floor and roll up onto your hand, squeeze your glutes and lift your hips up high and move your leg that is stretched out under your body. Pull your straight leg under your body and put yourself into a lunge position, then slowly stand up from the lunge. Now that you are standing holding the kettlebell straight up in the air, you go back into you starting position, starting with the lunge and rolling back down to the ground.

Kettlebell Racked Reverse Lunge

This move is pretty self explanatory and not nearly as tricky as the one I mentioned above. The muscles you will use are core, glutes, quads and hamstrings.  Most of you know how to do a reverse lunge, now you will be doing it holding a kettlebell in one hand, racked against your body as you lunge back. This is an awesome workout for your butt and I always feel it the next day.



  1. I’ve never used one before. I’m guessing I should start with a low weight kettlebell. What do you recommend?

    • I would start with a 15 to 18 pound kettlebell. I know that may sound like a lot, but you are not isolating areas of your body like with regular weight lifting. Instead you will be using multiple muscle groups through full body movement.

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