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Kettlebell Women – 2 Great Kettlebell Lifts Women Can Use To Develop Amazing Glutes, Abs, And Legs!

Kettlebell Women – 2 Great Kettlebell Lifts Women Can Use to Develop Amazing Glutes, Abs, and Legs!

Kettlebells are just now really starting to become well known. If you have been reading and paying attention to what really works in the confusing world of fitness then you know how much of an impact the bell can have on your fitness and strength program. With a kettlebell you can literally punish the body-fat to go away and to stay gone!

1. The Double-Arm Swing: If you want to burn fat away from your body fast without playing around then you need to up your intensity. The kettlebell double-arm swing is the lift for you. Many women want to lose weight and body-fat fast and this is the best way that I can recommend. To start the lift place the kettlebell on the ground between your feet. Your feet should be shoulder width distance apart. Perform a squat and pick the bell up with both arms. From here simply execute a quarter squat by sitting your rear back flexing both your hips and knees. Keep your arms straight throughout the movement and allow the bell to swing between your legs. From here immediately extend the hips and knees building momentum with the bell creating an arc that elevates the bell to chest level. Execute 20 to 40 reps at one time for a set. If you really want to challenge your cardio then swing for time instead of reps!

2. The Single-Arm Swing: Just like the double-arm swing the single-arm swing is executed in the same way. The only difference, of course, is that you are swinging with only one arm. Make sure you grip the bell with the handle crossing the mid part of your palm instead of gripping it with your fingers. This will assure that you don’t lose your grip on the weight. Upon the descent of the bell going between your legs allow your forearm to corkscrew a bit with your thumb pointing down. As you ascend in the arc of the swing allow your hand to rotate back to where your palm is face down. Execute a desired number of reps like I specified with the double-arm swing.

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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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