10 Best Kettlebell Exercises For Women [Especially For Intermediates]

Intermediate Kettlebell Exercises For Women

Nothing can beat kettlebells as the most effective tool for total body toning (at least for me).

Kettlebell exercises that incorporate body movements ranging from easy to difficult put your body on the line to complete those movements.

These movements tone each and every muscles in your body.

Not stopping there, they also improve your strength that will help you lift heavier weights with ease and perfection in a short span.

But the thing is – Kettlebell Exercises for women (even for men) are not easier to adapt instantly at the go, unlike dumbbells.

It must start with basics with the beginner kettlebell workouts for women which will shape you and build your comfort to proceed with the intermediate kettlebell exercises for women (which this post is all about).

So, if you wish to test your hands on kettlebell exercises for the very first time, make sure you start with these Kettlebell Workouts for Women listed specifically for Beginner fitness enthusiasts.

In that post, you will also find the reasons as to why women must take up kettlebell exercises.

Once your comfortability levels and stamina has advanced, you can upgrade your routine to the below listed Kettlebell Exercises for Women meant for Intermediates.


best kettlebell exercises for women - intermediates

Best Kettlebell Exercises For Women

As said above, the below-listed Kettlebell workouts are for Intermediate level of fitness freaks.

The exercises will be of medium difficulty level and will set you to go the next advanced level of workouts if practised correctly and regularly.

Without any further adieu, let's jump on to the Best 10 Intermediate Kettlebell Exercises for Women.

1. Russian kettlebell swing

TARGET:

Shoulders, Lats, Hips, Glutes, Abs, Hamstrings, Pecs and Grip

difficulty level: 

5/10

how to do russian kettlebell swing:

  • Keep your feet slightly more than your shoulder-width apart with the kettlebell on the floor between your feet.
  • Push your hips back as much as possible and grab the kettlebell by its handle.
  • Open the hip aggressively and with a firm grip, lift the kettlebell to the height of your eye level squeezing your legs and butt as you stand.
  • Now, Go with the swing flow and lower the kettlebell between your legs.
  • Repeat.

key points:

  • Don’t lose the focus of your spine. Keep it straight throughout the workout.
  • Never prefer heavy kettlebell weight at the beginning stage. Start with optimal weight and slowly increase it as you progress.

sets and repetitions:

4 sets with 15 repetitions for each set.


2. kettlebell PUSH-UPS

TARGET:

Chest, Arms, Shoulders and Core

difficulty level: 

5/10

how to do kettlebell push-ups:

  • Start with a pair of kettlebells placed slightly more than shoulder-width apart on the floor.
  • Take the push position as mentioned in the Arm Fat Exercises but instead of placing the palms flat on the floor, take hold of the kettlebells’ handle and perform the push-ups.

key points:

  • Focus on the form. It is of no use to perform a push-up without the proper shoulder blades, chest and back muscle engagements.
  • Know your push-up fatigue limit beforehand. If you doubt you have reached the fatigue point, mark it as the completion of the set even though it is less than your ideal repetition count. This will prevent wrist injuries which are very common during the push-up routine.

sets and repetitions:

Ideally, perform 3 sets of maximum repetitions till you reach your fatigue stage.


3. kettlebell single-leg deadlift

TARGET:

Glutes, Hamstrings, Core, Shoulders and Forearms

difficulty level: 

5/10

how to do kettlebell single-leg deadlift:

  • Take hold of an optimum weighed kettlebell and stand with your feet shoulder-width apart.
  • If you are starting with the right side, hold the kettlebell using your right hand and bend your right knee so that right foot is few inches from the ground while the left leg is still flat on the ground. This marks your starting position.
  • Now, bend steadily bringing the kettlebell close to the ground but not touching it simultaneously lifting your right leg back to the point it is parallel to the ground.
  • Bring your legs down slowly and raise your body from the hips to reach your starting position.
  • Repeat.

key points:

  • As always, don’t bend your spine while lowering your hands and don’t lean too much backwards while reaching your starting position. Let it be straight always.

sets and repetitions:

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


4. kettlebell figure-8

TARGET:

Glutes, Thighs, Core, Shoulders, Arms and Legs

difficulty level: 

6/10

how to do kettlebell figure-8:

  • Start the workout by placing your feet slightly more than shoulder-width apart and the kettlebell placed between your feet.
  • With your knees slightly bent, back straight and chest opened, grab the kettlebell in one hand.
  • If you grabbed the kettlebell with your left hand, take it is around the left leg to the back and pass it to your right hand in the front between your legs.
  • Now, take the kettlebell around your right leg to the back and pass it on to the left hand in the front between your legs to complete the figure 8 and thereby one repetition of the workout.
  • Repeat.

key points:

  • Don’t bend your spine. Keep it straight throughout the workout.

sets and repetitions:

Instead of following finite repetitions, do 4 sets of the Kettlebell Figure-8 Exercise for a span of 1 minute with a few seconds break in between the sets.


5. kettlebell sumo high-pull

TARGET:

Back, Shoulders, Arms, Glutes, Hamstrings and Hips

difficulty level: 

6/10

how to do kettlebell sumo high-pull:

  • Take a wide stance with the kettlebell placed in between your feet.
  • Bend your knees and pushing your hip lower and backwards, take a grab of the kettlebell by its handle.
  • Raise your chest and head up. This marks your starting position of the workout.
  • Pull the kettlebell up to your shoulders by extending your knees, hips and raising your elbows simultaneously.
  • Return to the starting position.
  • Repeat.

key points:

  • Don’t hunch over by bending your back and looking downwards. Keep your spine erect and raise your chest and head up.
  • Don’t raise your feet while pulling the kettlebell up to your shoulders. Let it be grounded flat on the ground.

sets and repetitions:

4 sets with 15 repetitions for each set.


6. kettlebell windmill

TARGET:

Shoulders, Back, Glutes and Hips

difficulty level: 

6/10

how to do kettlebell windmill:

  • Keep your feet hip-width apart.
  • Turn one of your feet out (Let’s say, left foot) but your heels are still even.
  • Now, turn out your hips with your other foot (Here, Right foot).
  • Grab the kettlebell in that hand (Here, Right hand) and clean and press it overhead. Tilt your head upwards so that your eyes are facing the kettlebells.
  • Keep the palms of your other hand (Here, Left hand) open and placed inside of your leg. This marks your starting position.
  • From here, go as low as you can without bending your knees and try to touch the floor..
  • Pause for few seconds and reverse the movement to return to the starting position.
  • Repeat.

key points:

  • Don’t bend your knees as you lower the hands. Always, keep the knees nice and straight.

sets and repetitions:

4 Sets with 8 Repetitions on each side for each set.


7. single-arm kettlebell floor press

TARGET:

Chest and Arms

difficulty level: 

6/10

how to do single-arm kettlebell floor press:

  • Lie flat on the floor by holding a kettlebell by its handle in one hand with your palms facing in. This marks your starting position.
  • Now, press the kettlebell up by rotating your wrists.
  • Lower the kettlebell gradually to come back to the starting position.
  • Repeat.

sets and repetitions:

3 sets with 12 repetitions for each set.


8. side-step kettlebell swing

TARGET:

Glutes, Hamstrings, Core, Quadriceps and Shoulders

difficulty level: 

6/10

how to do side-step kettlebell swing:

  • Take hold of a kettlebell by its handle using both hands.
  • Now, swing the kettlebell in front of you up to your shoulder height.
  • While lowering the kettlebell, step your left foot a little more than your shoulder-width to the left and bring the kettlebell between your legs by slightly bending your knees.
  • Again swing the kettlebell from here to the height of your shoulders.
  • Now, step your right foot a little more than your shoulder-width to the right and lower the kettlebell between your legs by slightly bending your knees.
  • Repeat.

key points:

  • Don’t swing the kettlebell higher above the height of your shoulders.
  • Don’t swing the kettlebell higher above the height of your shoulders.

sets and repetitions:

4 sets with 20 swings for each set.


9. single-arm kettlebell swing

TARGET:

Glutes, Hamstrings, Core, Quadriceps and Shoulders

difficulty level: 

7/10

how to do single-arm kettlebell swing:

  • Place your feet slightly more than your shoulder-width apart with the kettlebell placed in between your feet.
  • Bend your knees; lower your hips by pushing your butt backwards as much as possible and grab the kettlebell by its handle using one hand. This marks your starting position.
  • Now swing the kettlebell between your legs and simultaneously raise your hips to stand on your feet to follow the swing movement to bring the kettlebell up to your shoulder height in front of you.
  • Return to the starting position gradually.
  • Repeat.

key points:

  • Don’t bend your back while in the starting position. Keep it flat and straight with your head facing forward.

sets and repetitions:

4 Sets with 10 swings on each side for each set.


10. kettlebell high pull

TARGET:

Shoulders, Glutes, Legs and Abs

difficulty level: 

7.5/10

how to do kettlebell high pull:

  • Place your feet slightly more than your shoulder-width apart with the kettlebell placed between your feet.
  • Bend your knees, lower your hips, push your butt backwards as much as possible and grab the kettlebell by its handle. This marks your starting position.
  • Now swing the kettlebell between your legs and simultaneously raise your hips to stand on your feet to follow the swing movement to bring the kettlebell up to your shoulder height in front of you.
  • At this point, pull the kettlebell towards your shoulder by bending your elbows with a tight wrist.
  • Push the kettlebell and bring it back to the starting position by following the same swing motion.
  • Repeat.

key points:

  • Keep your wrist tight during the pull.
  • Don’t bend your back. Keep it straight while lowering and raising your hips.

sets and repetitions:

4 Sets with 10 Repetitions on each side for each set.


the bottom line

Best Kettlebell Exercises For Women - The Bottom Line

The intermediate kettlebell exercises for women must have enhanced the aspect of your fitness game.

Yes, it will be hurting initially as your muscles are getting adapted to the little-bit complex movements.

But, eventually, it will be a piece of cake upon regular practice.

So again, the above-mentioned workouts are for Intermediate level. If you just starting out, Look at our Beginner Kettlebell Workouts for Women and get used to it.

Then shift to these workouts.

Once you are very comfortable with these workouts, we are currently working on the Advanced Kettlebell Workouts for Women which must take your fitness regime to the peaks.



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