May 17, 2015
3 Kettlebell Moves Every Woman Should Know
Every woman should own a Kettlebell! I prefer it over a dumbbell or medicine ball anyway. Plus, they're a lot of fun and you have a better grip over things.
Here are my favorite moves:
Kettlebell Swings
1. Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a 16kg kettlebell (a good starter weight for men) between your legs using a twohanded, overhand grip.
2. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight
3. Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next swing.
Goblet Squats
1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat.
Single (or Double) Kettlebell Thrusters
Photo credit: WorkoutLabs.com
1. Stand holding a Kettlebell at shoulder level. If you want to use two kettlebells to make things more challenging, then that would be a great idea.
2. Squat downward, as low as you possibly can.
3. As you come back upwards, thrust the Kettlebell (or bells) high into the air with all of your strength. Come back down into a squat and repeat.
For a demonstration of each move, watch this video clip below:
Do you follow us on Instagram?
[caption id="attachment_103227" align="alignnone" width="100"]
@BodyRockTV[/caption]
1. Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a 16kg kettlebell (a good starter weight for men) between your legs using a twohanded, overhand grip.
2. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight
3. Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next swing.
Goblet Squats
1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat.
Single (or Double) Kettlebell Thrusters
Photo credit: WorkoutLabs.com
1. Stand holding a Kettlebell at shoulder level. If you want to use two kettlebells to make things more challenging, then that would be a great idea.
2. Squat downward, as low as you possibly can.
3. As you come back upwards, thrust the Kettlebell (or bells) high into the air with all of your strength. Come back down into a squat and repeat.
For a demonstration of each move, watch this video clip below:
Do you follow us on Instagram?
[caption id="attachment_103227" align="alignnone" width="100"]
@BodyRockTV[/caption]