Choose the right kettlebell weight: A good starting kettlebell weight for women is between 18 and 26 pounds or between 8 and 12 kilograms. But this is just an average, choose lower or higher according to your own situation.
Four Kettlebell Exercises
1. Kettlebell Swing
A. First of all, a correct basic position is very important. Stand straddling a kettlebell with the feet flat between hip- and shoulder- width apart and the toes pointed straight ahead. Keep legs slightly bend and do not push them completely.
B. Keep your back straight and legs slightly bent. Hold the Kettlebell in front with both hands and press your hips back. Make sure that your thumb is always over your index finger.
C. Swing the kettlebell up in front of chest, stop at shoulder height as you squeeze glutes. Follow the kettlebell with your gaze, and allow it to float back between your legs to repeat. You can also perform this exercise with one arm.
2. Kettlebell Deadlift
A. Put the kettlebell between your feet. Push your hips back and don't push your knees forward. Keep your spine staying in the neutral position. Once your shoulders are just above hip height, drop your hips to grab the bell.
B. Tighten you glutes and get your core in action as you raise your body with your arms extended. Attain power by pushing through your feet, allowing the kettlebell to raise naturally as opposed to being lifted by your arms as you move to a standing position.
C. Bend your knees as you lower the kettlebell back to the ground, keeping your arms extended through the full motion.
3. Kettlebell Goblet Squat
A. Start at the right basic position. Place the knees at hip width with legs slightly bent and feet flush with the knees. Hold the kettlebell with both hands in front of the chest. Keep your elbows close to your body.
B. Start squatting by driving your heels into the ground while pushing your hips back. Remember to keep your thighs parallel with the ground. Return to the starting position and repeat.
4. Kettlebell Clean＆Press
A. your knees slightly and hinge at the hips to reach down and grab the kettlebell with one hand.
B. Swing it back between your legs and then use the momentum created to swing it forwards and up, driving your hips forwards and straightening your back. Once the kettlebell gets above bellybutton height, pull it back and move your hand under it so the bell rests against the back of your wrist. This is known as the rack position.