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8 Advanced Kettlebell Workouts To Push Your Routine To The Next Level

8 Advanced Kettlebell Workouts To Push Your Routine To The Next Level

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If you are not new to this site, then you must have read our – 7 kettlebell workouts for women at beginner levels and – 10 kettlebell exercises for women at intermediate levels already.

So, if you had been incorporating the use of kettlebells in your daily workout routine for a long time now, then you must be in readiness to jump on to the advanced level.

We have listed below 8 of the first-rated, advanced kettlebell workouts for women whose difficulty level ranges from 7 to 9 out of 10.

Get to practice these kettlebell exercises only if you have honed the workouts listed under beginner and intermediate levels by now.

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Best Advanced Kettlebell Workouts for Women

Kettlebell Workouts for Women Advanced

1. Kettlebell Clean

Target: 

Hamstrings, Glutes and Thighs

Difficulty Level: 

How to do Kettlebell Clean and Key Points:

Instead of explaining you through text instructions, we embedded the below video which explains you the right way to perform Kettlebell Clean workout without hurting your wrists.

The video also lets you know about the common mistakes that fitness enthusiasts commit while performing kettlebell clean.

Sets and Repetitions:

4 sets with 10 repetitions with each hand for each set.

2. Kettlebell Power Plank with row

Target: 

Core, Arms and Back

Difficulty Level: 

How to do Kettlebell Power Plank with row:

  • Place two kettlebells at your shoulder-width apart.
  • Take the plank position with your hands holding the kettlebells’ handle and your back in a straight line.
  • Engage your core and abs. Use your right hand to lift the kettlebell up to your lower ribs with your elbow close to your body.
  • Slowly lower the kettlebell to the ground and start performing the same movement using your left hand.
  • Repeat.

Key Points:

  • Do not spike up or twist your hips during the workout. To avoid it, keep your Glutes and Abs tight with your back always straight throughout the workout.
  • While lifting the kettlebell, pull it all the way to your lower ribs. A common mistake is lifting the kettlebell to your chest which does not help you in working out your back. To avoid this, choose the kettlebell weight appropriately.

Sets and Repetitions:

4 sets with 10 repetitions on each side for each set.

3. Kettlebell Half get-up

Target: 

Glutes, Arms, Shoulders, Hips and Core

Difficulty Level: 

How to do Kettlebell Half Get-up along with Key Points:

Watch the video to understand how to do Kettlebell Half Get-up.

The video also explains some key points to keep in mind while doing this variation of kettlebell exercise. 

Sets and Repetitions:

4 sets with 10 repetitions on each side for each set.

4. Kettlebell Side Lunge

Target: 

Thighs, Glutes, Hips and Legs

Difficulty Level: 

How to do Kettlebell Side Lunge:

  • Place your feet together and take hold of a kettlebell by its handle in the standing position. With your back perfectly straight, keep the kettlebell close to your chest with the handle under your chin. This marks your starting position.
  • Step your one feet away from the other at a distance equal to twice your shoulder-width.
  • Load the heel and with your chest up, bend the knees by pushing your hips backwards.
  • Raise your hips slowly and from there, come back to the starting position.
  • Repeat it for 10 repetitions and reverse the legs.

Key Points:

  • Keep your chest upwards always.
  • Don’t hunch your back while performing the workout.
  • While doing the lunge, with one knee bend, keep your other leg straight.

Sets and Repetitions:

4 sets with 10 lunges on each side for each set.

5. Two-arm Kettlebell military press

Target: 

Shoulders, Arms and Back

Difficulty Level: 

How to do Two-Arm Kettlebell Military Press:

  • Stand with your feet shoulder-width apart.
  • Clean two kettlebells, one in each hand, close to your chest. This marks your starting position.
  • Now, rotate your wrist and simultaneously lift the kettlebells and lock it overhead.
  • Lower the kettlebells and come to the starting position.
  • Repeat.

Key Points:

  • Don’t use heavy weights at the initial stages which will force you to bend your knees while attempting the press.
  • Keep your chest upwards and back straight throughout the workout.
  • Learn the right way to clean the kettlebells without banging your wrists as explained above under Kettlebell Clean workout instructions.

Sets and Repetitions:

4 sets with 10 repetitions for each set.

6. single-arm Kettlebell split jerk

Target: 

Shoulders, Back, Legs, Arms and Hamstrings

Difficulty Level: 

How to do Single-Arm Kettlebell Split Jerk:

  • Take a wide stance shoulder-width apart and clean a kettlebell close to your shoulder. This marks your starting position.
  • Press your feet to bend one knee and pushing another leg backwards with that knee very close to the floor, press the kettlebell to its maximum overhead.
  • Press your front feet and raise your other leg and come to the starting position.
  • After performing finite repetitions, repeat the same by interchanging your leg placement.

Key Points:

  • Keep your back perfectly straight throughout the workout.
  • During the initial stages, don’t stress too much on bending the knees. Just practice with the slightly bent front leg and straight back leg. As you practice, go deep into the posture.

Sets and Repetitions:

4 sets with 10 repetitions on each side for each set.

7. single-arm Kettlebell snatch

Target: 

Hamstrings, Quads, Back and Shoulders

Difficulty Level: 

How to do Single-Arm Kettlebell Snatch:

The below video explains you the right way to perform Single-Arm Kettlebell Snatch:

Sets and Repetitions:

4 sets with 10 repetitions on each side for each set.

8. Kettlebell turkish get-up

Target: 

Glutes, Legs, Hips, Core, Arms and Shoulders

Difficulty Level: 

How to do Kettlebell Turkish Get-up:

Turkish Get-up is easier to explain in a video that through text instructions.

Here is the best video that explains how to perform Turkish Get-up correctly:

Sets and Repetitions:

4 sets with 10 repetitions on each side for each set.

The Bottom Line

Advanced Kettlebell Workouts

The kettlebell workouts mentioned above are solely for women who have used kettlebells for a long time now.

That is why they have rightly taken their place in this list of the best and advanced kettlebell workouts for women.

Practicing these 8 exercises will take your daily workout program to the next stage without any doubt.

If you are either new to using kettlebells or if you have to compare the difficulty level of the advanced kettlebell workouts to that of beginner and intermediate levels, then use the following box links:

Beginner Kettlebell Workouts for Women

7 Best BEGINNER Kettlebell Workouts For Women

Intermediate Kettlebell Workout for Women

10 Best INTERMEDIATE Kettlebell Exercises For Women

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