If you are a woman looking to lose weight, get in shape, or just to learn something new then you must absolutely have a smart strength training routine. In order to have a smart strength training routine you have got to get acquainted with kettlebell training. By now you may be familiar with the ancient kettlebell and know that this strength and conditioning device has molded some of the finest bodies in the world and today nothing has changed. I have included 3 hard hitting kettlebell exercises below that you can implement immediately.
1. The Double Arm Swing: This is probably the base lift that you can perform with the kettlebell. This exercise is a top notch training drill for developing women’s muscle and strength. To perform this exercise begin by picking the kettlebell up with both arms. Next, you must perform the hip snap motion by fluently and constantly flexing and extending at both your hips and knees. This allows you to effectively swing the kettlebell from between your legs up to chest height like a pendulum. This single exercise hits hundreds of muscles at once readily enabling your body to torch a crazy amount of calories in a short period of time.
2. The Single Arm Swing: Now that you know the double arm swing it’s time to kick it up a notch. The single arm swing is just like the double arm version with a few more differences other than the obvious. Of course, you are only swinging with one arm, but with this drill you need to make sure that your grip is secured a certain way before you start. Begin by grabbing the bell towards the inner half of the handle. As you grip the handle rotate your fist so that your knuckles are pointing directly at the sphere of the bell. This is known as a hooking grip. From here pick it up. You will notice that your shoulder is set forward. This is normal. From here initiate the hip snap and begin swinging the bell. As you swing the bell make sure that you allow your forearm to rotate to a “thumbs down” position when the kettlebell descends down between your legs. As it rises to the top of the arc make sure that you rotate your hand back to a “palms down” position. Also make sure to “square up” your shoulders at the top of every swing. Do this by pulling the swinging shoulder back into it’s socket.
3. The Overhead Static Press And Walk: For this exercise you will need to have the availability of a single bell and some flat open space. Mark off a distance of about 20 yards. Stand at one end of this marked distance and properly clean and press the kettlebell above your head. Once again, make sure that your elbow and shoulder is secure and locked into place. From here simply walk the marked distance with the kettlebell loaded above your head. This is a tremendous strength training exercise for women. Not only are all 3 of these drills great for strength, but they are also terrific cardio strength training workouts as well. Ladies you have got to get acquainted with kettlebell training. Remember that anyone can train hard, but only the best train smart! Give it a try.
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