Best Advanced Workouts With Kettlebells For Women

The Kettlebell Sumo Squat is a type of squat that works your hamstrings, glutes, and quads. By placing your feet wider apart, you also engage your inner thighs and make the squat easier for those with mobility challenges.

How to do it

1. Stand with your feet wide and toes pointed slightly outward.
2. Hold the kettlebell handle with both hands in front of your hips.
3. Lower your body by bending your knees, keeping your back straight and chest up.
4. Return to standing by straightening your legs and lifting the kettlebell back to the starting position.

The Kettlebell Swing is a powerful exercise that strengthens your hamstrings and glutes. It helps improve your overall power and enhances performance in various sports and activities.

How to do it

1. Stand with your feet wider than shoulder-width apart, angled slightly out, over the kettlebell.
2. Keep your core tight and your back straight.
3. Bend at the hips and grasp the kettlebell with both hands, lifting it to knee height.
4. Swing the kettlebell back and then thrust your hips forward to swing it up to shoulder height.
5. Let the kettlebell swing back down, using its momentum to continue for the desired repetitions.

The Kettlebell Upright Row targets your shoulders and improves muscle activation by allowing you to pull the kettlebell in different directions. It's a great way to build strength in your upper body while using a kettlebell.

How to do it

1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell handle with both hands using an overhand grip.
3. Pull your elbows up past your shoulders, keeping the kettlebell close until it reaches your upper chest.
4. Lower the kettlebell back to the start position in a controlled manner.

The Turkish Get Up is a full-body exercise that builds strength and stability. It primarily works the shoulders, core, and legs through a series of movements from lying down to standing up while holding a weight overhead.

How to do it

1. Lie on your back with your left leg straight and your right knee bent, foot flat on the ground.
2. Extend your right arm straight up over your shoulder and place your left arm flat on the ground at a 45-degree angle.
3. Roll onto your left elbow, then your hand, and sit up while keeping your right arm above you.
4. Lift your hips and swing your left leg underneath, moving to a tall kneeling position.
5. Stand up straight, then reverse the steps to return to the starting position.

The Kettlebell Lunge with Rotation is an advanced lunge that targets your quadriceps while also engaging your core. This exercise makes lunges more challenging and improves stability and strength.

How to do it

1. Stand with your feet hip-width apart and hold a kettlebell at your chest.
2. Step forward with your right foot and lower into a lunge until your left knee almost touches the ground.
3. Rotate your shoulders to the left while keeping the kettlebell at your chest.
4. Push back to a standing position and repeat on the other side.

The Kettlebell Row is a great exercise for strengthening your back. It involves using one kettlebell, which helps you focus on one side of your body at a time and improves core stability while maintaining posture.

How to do it

1. Stand with your feet hip-width apart, holding a kettlebell in your left hand.
2. Bend your hips back until your torso is at a 45-degree angle to the floor.
3. Pull the kettlebell up towards your torso by bending your left elbow.
4. Lower the kettlebell back to the starting position and repeat on the other side.

The Kettlebell Single Arm Overhead Lunge is a harder version of the traditional lunge. It strengthens your thighs while also engaging your core due to the weight overhead, making it a great exercise for added difficulty.

How to do it

1. Stand tall with feet hip-width apart, holding a kettlebell in your right hand above your shoulder.
2. Step forward with your right foot and lower into a lunge until your left knee nearly touches the ground.
3. Push back to the starting position and repeat on the other side.

The Dual Kettlebell Front Squat is a beginner-friendly version of the traditional Front Squat, mainly working your thigh muscles (quadriceps). Using kettlebells makes it easier for those with upper body limitations, helping you build strength for a standard Front Squat.

How to do it

1. Stand with your feet shoulder-width apart or a bit wider.
2. Hold a kettlebell in each hand with your forearms resting on the weights, keeping them at chest height.
3. Point your elbows outward, palms facing the floor.
4. Bend at your hips and squat down, keeping your knees behind your toes and your back straight.
5. Pause briefly at the bottom of the squat.
6. Push through your heels to stand back up, engaging your glutes and thighs.
7. Keep your core tight, shoulders back, and maintain good posture throughout.

The Single Arm Bottoms-up Kettlebell Press is a shoulder exercise that helps identify and correct side imbalances by using one kettlebell. Holding the kettlebell upside down adds some instability, which can enhance muscle engagement.

How to do it

1. Hold a kettlebell in one hand.
2. Lift it to shoulder height using a clean or your other hand.
3. Keep your palm facing inwards and elbow at 90 degrees.
4. Press the kettlebell overhead while engaging your core and back for stability.
5. Maintain good posture with shoulders back and chest up.

The Kettlebell Alternating Row is a back-strengthening exercise that also works your shoulders and biceps. By alternating lifts, you give each side time to rest and focus, making it effective for building strength and muscle.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold a kettlebell in each hand at your sides, palms facing you.
3. Bend at your hips to lean your torso forward, keeping kettlebells under your shoulders.
4. Lift one kettlebell towards your body by pulling your elbow back.
5. Pause briefly at the top, then lower the kettlebell back down.
6. Switch to the other side and repeat.
7. Keep your core tight and back straight throughout.

Gorilla Rows are a great back exercise that also works your shoulders, biceps, and traps. By alternating sides, you let your muscles recover and focus better on each side during the movement.

How to do it

1. Stand behind two kettlebells with your feet wider than shoulder-width apart.
2. Engage your core and hinge at the hips, bending forward with a straight back until your chest is over the kettlebells.
3. Keep your back straight and look forward.
4. Grab a kettlebell in each hand with your palms facing each other.
5. Pull one kettlebell off the ground using your back and shoulders, keeping the other kettlebell on the floor.
6. Hold for a moment, then lower the kettlebell back down with control.
7. Put the raised kettlebell back on the floor and switch to the other side.

The Single Arm Kettlebell Deadlift is an exercise that improves strength and stability by using one kettlebell. This move targets your hamstrings, glutes, and lower back while working your core to keep your body steady.

How to do it

1. Hold a kettlebell in one hand.
2. Stand with feet shoulder-width apart.
3. Keep your back straight.
4. Hinge at your hips and lower the kettlebell towards the ground, stopping just above the floor.
5. Avoid twisting your body as you reach down.
6. Engage your glutes and hamstrings to drive your hips forward and stand up straight.
7. Switch to the other arm and repeat.

The Kettlebell Swing American is a powerful exercise that targets your glutes while improving overall strength and coordination. By swinging the kettlebell overhead, it enhances your ability to perform more advanced movements. This exercise is excellent for building explosive power and engaging multiple muscle groups.

How to do it

1. Stand behind the kettlebell with feet shoulder-width apart.
2. Hinge at your hips, bending slightly at the knees to grab the kettlebell handle with both hands, palms facing you.
3. Pull your shoulders back so your arms are straight with a slight bend at the elbows.
4. Swing the kettlebell between your legs to start.
5. Drive your hips forward explosively to swing the kettlebell up to about head height.
6. Keep your shoulders back as the kettlebell rises overhead.
7. Let your head and chest move forward slightly as the kettlebell goes overhead.
8. Control the descent, swinging it back between your legs while hinging at the hips.
9. Maintain a straight back and engaged core throughout the swing.
10. Feel the exercise in your glutes and hamstrings, not in your shoulders.

The Kettlebell Windmill is a core-strengthening exercise that focuses on improving stability and balancing muscle strength between sides. It involves holding a kettlebell overhead while bending and rotating your body to reach down toward your foot.

How to do it

1. Stand with feet shoulder-width apart, holding a kettlebell in one hand.
2. Raise the kettlebell to shoulder height, with your elbow bent and the kettlebell resting on your wrist.
3. Press the kettlebell overhead, extending your arm with the palm facing forward.
4. Hinge at the hips and rotate your torso to reach down to your foot with your opposite hand while keeping the kettlebell above your shoulder.
5. Stand back up, lowering the kettlebell to the starting position.

The Alternating Single Arm Kettlebell Swing is a dynamic exercise that works your hamstrings and glutes while building core strength. It involves swinging a kettlebell with one arm at a time, adding instability and requiring balance.

How to do it

1. Stand with feet wider than shoulder-width and grip the kettlebell with both hands.
2. Lower the kettlebell between your legs by bending your knees and pushing your hips back. Keep your back straight.
3. Swing the kettlebell to shoulder height by straightening your knees and thrusting your hips forward.
4. Release one hand at the top of the swing; your torso should rotate slightly, but keep your hips facing forward.
5. Continue the swing, alternating hands with each repetition.