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Kettlebell Training For Women – A Single Combination Lift That Women Can Perform To Get Super-Fit!

Kettlebell Training For Women – A Single Combination Lift That Women Can Perform to Get Super-Fit!

Ladies, if you are looking to step up your fitness regimen and achieve some REAL results then you are going to like your experience with the kettlebell. The cool thing about training with kettlebells is that it is a tool that will forge your body into looking great, but you will also increase your ability of being more functional and athletic at the same time! Check out this single combination lift that I have included to help you with both of these elements.

All you will need for this lift is the availability of a single kettlebell. Gauge your intensity based on your experience of training. Even if you are very experienced with kettlebells a heavy bell is not necessary in order to be effective with this particular lift. The lift you are going to perform is the single-arm clean, squat, press, and swing combination. You are basically performing four lifts all at once. To start, set the bell between your feet. Properly perform a clean bringing the bell to your chest. Next, squat with good form. At the top of the squat, press the bell overhead locking out your elbow and locking your shoulder into place. Bring the bell back down to your chest and simply lower the kettlebell to your groin setting yourself up for executing a series of single-arm swings. Immediately start your single-arm swings and execute 20 repetitions. All of this is done without putting the bell down and with the same arm. Once you finish simply place the bell between your feet and repeat the same thing with the other arm.

Women’s fitness has been taken to a new level with this particular drill! Remember to keep your technique sound and keep practicing. Train hard ladies and enjoy!

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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