Kettlebell Exercises for Women - Foundry Personal training Gyms

Kettlebell Exercises for Women

While your current workout plan may be sufficient, exploring new fitness opportunities is always a good idea. After all, a workout routine can become stale over time, and you’ll experience diminishing marginal returns if you continue doing the same old exercises. Because kettlebells are super ergonomic and easy to use, it’s worth trying a few kettlebell exercises to boost your gains and shake up your old routine.

Benefits of Kettlebell Workouts for Women

Improved Posture

Many women struggle with upper back pain and spinal issues. Kettlebell exercises can strengthen your back and improve your posture over time, reducing your risk of developing back problems in the future. Because kettlebells are easy to work with and allow you to exercise at lower weights than you could with a barbell, they provide an accessible way for people of all sizes and experience levels to incorporate back workouts and necessary power lifts into their routine.

Better Joint Health

Stronger muscles reduce the impact of everyday activities on your joints. Without enough muscular strength, you will constantly strain your joints with daily activities, which could eventually lead to arthritis and other unpleasant medical conditions over time. With kettlebell exercises, you can build the strength and endurance necessary to stay spry and avoid chronic pain as you age.


Kettlebells are great because they allow you to try all kinds of workouts conveniently. You can convert almost any other strength exercise into a kettlebell exercise. For example, if you want to do squats but don’t want to wait for the squat rack to open up, then you can perform a range of effective squat workouts with a single kettlebell.

How To Hold a Kettlebell in the Rack Position

With your right hand, grip the kettlebell’s handle, so the heavy end sits over your forearm. After that, bring your right hand to your chest while keeping your elbow against the side of your body. Carefully adjust your arm and wrist until the heavy end of the kettlebell is in front of your shoulder.

This is the rack position, and it’s a vital component of many kettlebell workouts. Keep your back straight to prevent injury when performing any rack position workout. You may occasionally encounter double-rack kettlebell exercises, which means holding the kettlebell in the rack position on both sides.

9 Kettlebell Exercises for Women

Kettlebell Deadlift

Deadlifts should be a part of everyone’s fitness routine. This classic exercise activates your erector spine, rhomboids, traps, back stabilisers, glutes, hamstrings, and many other muscles throughout your body. After incorporating deadlifts into their routine, many women report better posture and reduced back pain.

Set the kettlebell, so the handle lines up with your ankles when standing upright over it. Your feet should be shoulder-width apart. Keeping your back and shins straight, slowly push your butt back to descend until your hands are level with the top of the kettlebell’s handle, then grab the handle with both hands to get into the starting position. Gradually ascend until you’re standing upright by slowly bringing your pelvis forward.

Once upright, carefully make your way back down to the starting position. Contract your glutes and abs if you’re having trouble keeping your back straight for this exercise. You can try this workout with a lighter kettlebell if that doesn’t work.

Double-Rack Kettlebell Squat

Squats are another essential staple of any workout regimen, and kettlebells make them more accessible and convenient than ever. Although double-rack squats primarily work your glutes and quadriceps, they activate your calves, core, and back muscles. Straighten your back, spread your feet until they’re shoulder-width apart, and assume the rack position on both sides. Not allowing your shins to move beyond your toes, carefully bring your butt towards the ground until your hamstrings are close to parallel with the floor. Hold this position for a few moments, then slowly rise back to an upright stance.

Rack Forward Lunge

Forward lunges will quickly strengthen your quadriceps so that you can perform leg workouts with greater intensity and efficiency. Straighten your back, point your toes forward, and spread your feet shoulder-width apart. Get into the rack position on your right side. Keeping your back straight is difficult at higher weights, so this exercise is a good workout for your core and back stabilisers.

Keep your back straight and slowly descend as you step forward with your left foot until your right knee is on the ground. At this point, your right knee should line up with your torso, and your left shin should form a 90-degree angle with the ground. Rise while bringing your left foot back to return to the starting position. After finishing your set on that side, repeat the exercise on the other side.

Bob and Weave

Standing in an upright position with your legs close together, hold a single kettlebell in front of your sternum. With your hands on the sides of the handle, keep the dumbbell close to your body for the duration of the workout. Add the kettlebell bob and weave to your routine to build stronger stabiliser muscles while targeting your glutes and lateral leg muscles.

Step sideways with your right foot and slowly stick your butt out to descend. Once your hamstrings are almost parallel to the ground, bring your left foot next to your right foot. Slowly rise as you move your left foot while bringing your waist forward until you’re standing. Repeat this motion with the opposite foot.

Double Overhead Press

Strong shoulders will help you maintain good posture and perform a wide range of everyday physical tasks more effectively, so adding a few deltoid workouts to your fitness regimen is important. Start by standing upright and assuming the rack position on both sides. Keeping your arms slightly in front of your body, gradually raise the kettlebells above your head until your arms are almost fully extended. After holding the kettlebells there for a second, gently bring them back to the starting position. While this exercise mainly works your anterior deltoids, it activates your core, erector spine, lats, forearms and glutes.

Single-Arm Row

Although single-arm rows take more time to complete, they activate your abs and obliques more effectively than double rows. On top of that, single-arm rows allow you to adjust your form to target your rhomboids and other back muscles with greater precision. To start, grab a barbell with your right hand and face your right palm towards the side of your body. Keep your back straight, bend over, and step forward with your left leg until your left hamstring is roughly 20 degrees above parallel with the ground. Your right leg should be slightly bent, and your right heel should be slightly above the floor. Put your left arm over your left knee to maintain balance. From this position, allow your left arm to extend towards the floor, then gradually pull it back until your wrist is near your lower ribs. After finishing your set on your right side, repeat the exercise on the other side.

Farmer’s Walk

The farmer’s walk engages your forearms, traps, biceps, brachia, calves, glutes, core, erector spine, quads, and almost every other muscle in your body in some capacity. Grab two kettlebells and allow your arms to hang at your sides. Walk on a flat surface with the kettlebells firmly in your hands until you’re almost unable to maintain your grip on them. The bottoms of the kettlebells should be parallel with the ground for this workout, so you don’t want to let your arms swing as you walk.

Calf Raise

Calf raises primarily activate your calves, peripherally activating your core, abs, glutes, and erector spinae. With a kettlebell in each hand, allow your arms to rest by your sides. Adjust your wrists so that your palms are facing your body. Keeping your legs and back completely vertical, go on your tiptoes with both feet, hold that position for a second, and allow your heels to fall back to the ground gently. You need to perform this exercise slowly and carefully so that you don’t spring forward as you rise or fall back as you descend. Optionally, you can extend your range of motion by placing your toes over standard barbell plates while performing this exercise.

Seesaw Floor Press

A well-rounded exercise routine is vital for your health and posture, so you shouldn’t skip this critical chest workout. Lie down, plant the bottoms of your feet against the floor, adjust your feet until you’re comfortable, and hold the kettlebells in the rack position. You can slowly extend your left arm towards the ceiling. After fully extending your arm, bring it back to the starting position. Wait to extend the right arm until the left arm is back in the rack position.

Women’s Kettlebell FAQs

Q: Are kettlebell exercises safe for women?
Kettlebell exercises can be safe for women with proper form and technique. It’s important to start with a light weight and focus on proper form before increasing weight or intensity. Always warm up before exercise and cool down/stretch to reduce the risk of injury.

Q: What weight kettlebell should women use?
The weight of the kettlebell will depend on the woman’s fitness level and strength. As a general guideline, beginners may start with a 4kg or 6kg kettlebell and gradually work up to heavier weights as their strength increases.

Q: How often should women do kettlebell exercises?
The frequency of kettlebell exercises will depend on the individual woman’s fitness goals and schedule. A general recommendation is to do strength training exercises like kettlebell exercises 2-3 times per week, with rest days in between to allow the muscles to recover.

Q: Can kettlebell exercises help women lose weight?
Yes, kettlebell exercises can be a great way to burn calories and build muscle, which can help with weight loss. However, it’s important to remember that weight loss is also influenced by diet and other lifestyle factors.

Q: What are the benefits of kettlebell exercises for women?
Kettlebell exercises offer a range of benefits for women, including building strength, increasing flexibility, improving cardiovascular health, boosting metabolism, strengthening bones, and improving posture.

Q: Can kettlebell exercises help improve posture?
Yes, kettlebell exercises can help improve posture by strengthening the back muscles and core. This can reduce the risk of developing back pain and other postural issues.

Q: Can kettlebell exercises help reduce the risk of osteoporosis in women?
Strength training exercises like kettlebell swings, squats, and deadlifts have been shown to improve bone density, which is especially important for women as they are more prone to osteoporosis as they age.

Q: Can kettlebell exercises be done during pregnancy?
Pregnant women need to talk to their doctor before starting any new exercise program, including kettlebell exercises. In general, low-impact exercises like walking and swimming are recommended during pregnancy.

Q: Can kettlebell exercises be done by women with injuries or physical limitations?
Talking to a healthcare provider before starting any new exercise program if you have an injury or physical limitation is important. In some cases, modifications may need to be made to kettlebell exercises to accommodate physical limitations.

Q: Can kettlebell exercises help improve sports performance for women?
Yes, kettlebell exercises can help improve sports performance by improving strength, power, and endurance. Many sports, including tennis, golf, and basketball, require explosive power, and quick movements can be enhanced through kettlebell exercises.

Q: Can kettlebell exercises be combined with other types of exercise?
Yes, kettlebell exercises can be combined with other types of exercise, such as cardio, yoga, and Pilates, to create a well-rounded fitness routine. It’s important to allow for rest days and to vary the intensity and type of exercise to avoid overuse injuries.

Kettlebell Workout



Kettlebells are accessible and fun to use. You can work out your entire body with kettlebells, making them accessible and appealing to all fitness enthusiasts. With that in mind, if you’ve been thinking about incorporating kettlebells into your routine, you should try them.
If you have any questions on the above or would like some advice on women’s personal fitness on how we could help you, don’t hesitate, visit one of our personal training gyms – we would love to hear from you.


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