Kettlebell Workout for Women

Written by Musa R

This 20 minute kettlebell workout trains your legs, glutes, back, shoulders and core with just 4 main moves: the goblet squat, the 2 hand swing, the row and the press. You'll need 1 or 2 kettlebells, a little floor space and a timer. Learn the hip hinge before you swing, start lighter than you think and add weight once every rep looks smooth.

Choosing your first kettlebell

The right starting bell depends on the move, because your legs and hips can handle far more load than your shoulders.

  • For goblet squats and swings, choose a bell you can goblet squat for 10 smooth reps with your chest tall and your heels down.

  • For rows and presses, choose a lighter bell you can press overhead 8 times with each arm without leaning back.

Many women end up with 2 bells, a lighter one for upper body work and a heavier one for squats, deadlifts and swings. If you only buy 1, pick the weight that fits your goblet squat and use slower reps for rows and presses.

If you're coming from dumbbells, our guide to moving from dumbbells to kettlebells covers how the off-center weight feels different in your hands.

The 20 minute workout

Set a timer and move through each part in order. Rest longer whenever you need to, because good form matters more than finishing every interval.

Warm up

Spend 4 minutes moving through these, about 40 seconds each.

  1. Hip hinges with your hands on your hips

  2. Bodyweight squats

  3. Arm circles in both directions

  4. Halos, slowly circling a light bell around your head

  5. Kettlebell deadlifts with a light bell

  6. Shoulder taps from a high plank

Circuit

Do 3 rounds of the 4 moves below. Work for 45 seconds and rest for 15 seconds before the next move, so each round takes 4 minutes and the full circuit takes 12.

  1. Goblet squat. Hold the bell by the horns at your chest and sit down between your heels.

  2. 2 hand swing. Hike the bell back between your legs, then snap your hips forward so the bell floats to about chest height.

  3. Staggered stance row. Step 1 foot back, hinge forward and row the bell toward your hip. Switch sides each round.

  4. Half kneeling press. Kneel on 1 knee and press the bell overhead from your shoulder. Switch sides each round.

Finisher

Spend the last 4 minutes on 2 moves that build grip and core strength.

  1. Suitcase carry. Hold the bell at your side and walk tall for 30 seconds without leaning, then switch hands. Repeat for 2 minutes.

  2. Dead bug. Lie on your back with your arms and legs raised and lower the opposite arm and leg slowly for 2 minutes, resting as you need to.

Form cues for swings and goblet squats

The swing is a hip hinge. Your hips move back and forth while your knees bend only slightly, and the power comes from your glutes and hamstrings while your arms simply guide the bell.

  • Hike the bell back high between your thighs like a football snap

  • Keep your back flat and your neck long as you hinge

  • Snap your hips forward and squeeze your glutes at the top

  • Let your arms stay relaxed so the bell floats instead of being lifted

  • Stand tall at the top like a plank, without leaning back

For more detail, read our kettlebell swing form cues.

For the goblet squat, keep the bell close to your chest and your elbows pointing down. Push your knees out over your toes, keep your heels on the floor and sit as deep as you can while your back stays long. Drive up through your whole foot.

Grip and forearm fatigue

Kettlebells tire your grip quickly, especially in swings and carries. Loosen your grip slightly at the top of each swing, shake out your hands during the rest periods and switch sides on carries before your grip gives out. Your grip will improve as you train, and our post on forearm and grip fatigue during kettlebell workouts has more ways to manage it.

What research says about kettlebell training

Kettlebell research is still fairly small, but the early results are encouraging. In a 2012 study in the Journal of Strength and Conditioning Research, men who did kettlebell swing training twice a week for 6 weeks improved their maximum strength by 9.8% and their explosive strength by 19.8%. The gains were similar to those from a jump squat program used for comparison. The study didn't include women, so read it as an early sign that swings can build strength, with results that will vary from person to person.

The CDC recommends that adults do muscle-strengthening activities that work all major muscle groups on 2 or more days a week, and this workout covers every one of them. If you have a back problem or another health condition, check with your doctor before you start swinging.

Kettlebell classes at Remix

You'll use kettlebells alongside dumbbells and bands in our Strength and Sculpt classes at both studios. Your coach watches your swing, suggests a weight that fits you and gives you options to make each move easier or harder.

We love teaching women to swing a kettlebell with confidence at Remix, and the first few classes are where it clicks. Come try Strength and Sculpt in Horsham or Plymouth Meeting with our 2-week trial for $49. Claim your 2-week trial and we'll help you find your starting weight.

Sources

Musa R
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