subject: Getting What You Want Out of Kettlebell Exercises [print this page] Getting What You Want Out of Kettlebell Exercises
The beauty of kettlebell exercises is that how and when you use them in your workout can change the outcome. But regardless of how you want these exercises to work for you, you will find that the common results are greater total body strength and endurance
Exercising for Kettlebell Women
While all kettlebell exercises are beneficial, there are some that work better for women looking to burn fat and gain strength. As a general rule, most women are not looking to bulk up in muscle and instead are looking for a fitter and leaner silhouette. Kettlebell women can achieve this by using many of the same muscle building moves but with lighter weights or less intense focus on that particular group.
Kettlebell Conditioning for Kettlebell Women
Knowing what each exercise can offer is key to kettlebell conditioning. While the simple act of doing a move is not wasted, the most favorable results come from a premeditated system. The following kettlebell exercises should be staples for the noted reasons. Keep in mind that these are not the only ones that benefit women nor are they only for women.
Kettlebell Swing - This ballistic move is phenomenal for burning fat and building cardiovascular endurance. While it can be a workout on its own, it also acts as a good finale as it doesn't require such focused strength as many moves and can therefore be done when more of the body is tired. It is great for keeping the heart rate up and for working the hamstrings and glutes.
Presses - For nicely toned arms, with a sound core to boot, presses with lighter weights are fantastic, especially when used as an interval in a fat burning workout. However, because most women already have tight pecs, these should be done in moderation unless you are looking for serious definition. When combined with snatches, presses also become part of a great cardio workout.
Snatches - This is a total movement exercise and can be great for strength and power as well as fat burning when done as a high rep component.
Turkish Get-Up (TGU) - This move demands muscular and mental focus and all parts of the body are put to work here. By keeping the kettlebell extended overhead while you stand up and lie down, you can really center yourself on the exercise. This is another great core move.
Push-ups - These are just like a regular push-up but with the hands on the kettlebell handles instead of the floor. Being farther away from the floor helps with range of motion and the scapular retraction helps with better posture.
What Kettlebell Strength Really Is
Large muscles certainly suggest a strong person, but if all they can do is lift weights, what good is that strength? Kettlebell strength is whole body strength and the size of the weights and muscles are not the primary indicator.
Because kettlebells have historically been used for very powerful and very strong men, they have been slow to be picked up by women. However, their stereotype, in the face of exciting and sustainable results, is changing.
More and more women are finding that these kettlebell exercises are getting them the strength that they need in the body that they want, regardless of how that body looks. Plus, the boost of manipulating such a piece of equipment is empowering women to recognize that they are strong, both physically and mentally.
