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Beginning Kettlebells is a Snap! – Rhode Island

Beginning kettlebells can be intimidating and often, for some women, learning the swing is the most intimidating of all.

First, many women are still fearful of heavy weights being misled that lifting heavy will make them bulky. If this is you I assure you, that for the vast majority, weight training will not make you bulky. Yes, some women will build muscle easier than others (lucky them!) but most of us would have a hard time getting “bulky” if we tried. Additionally, training with just kettlebells would make it nearly impossible to get bulky.

Secondly, kettlebells by their appearance can be intimidating. Don’t  worry with practice you’ll develop an affection for your kettlebells and see them as a symbol for strength. Besides they are cute in a compact  hamster-like sort of way.

Thirdly, in my experience teaching the beginning kettlebells to women, it has not been uncommon for some beginner women to struggle with learning the swing. Specifically some women have trouble reaching a full hip extension on the swing.  (See the photos at the bottom of this post.) It’s not that they don’t have the physical capabilities. In fact, it seems to be more of an issue of feeling self-conscious and “unlady like”. If this is you, think of  the hip extension as a “hip snap” as opposed a “hip thrust”. I’ll admit “hip thrust” makes me cringe a little especially when I’m in a public park. 😉 A simple change of words seems to help some women feel more comfortable with the movement and with practice most women begin to appropriately associate the swing with power and strength.

beginning kettlebells

Beginning Kettlebells is a Snap Workout


Part One

1. Military Press – 5 each arm
2. Goblet Squat – 5
3. One Arm Row – 5 each Arm
4. Split Squat  – 5 each leg
5. Push ups – 5

Repeat 3-5x

Part one is strength based alternating between upper and lower body exercises. 

Part Two

Deadlifts – 5
Swings – 10

Repeat 6x

Part Two is designed to help you work on full hip extension during the swing. As you are doing the deadlifts think about fully extending your hips (bringing them forward) as you come up. Remember this feeling when during the “hip snap” of the swing.

Here are some photos to show the difference.

beginning kettlebells

Incomplete hip extension

beginning kettlebells

Full hip extension

Compare the top picture to the bottom picture and notice in the top picture how my hips are not fully forward. I’m not getting the full extension. In the second photo my hips have been fully extended. You want a full extension like in the second photo.

Alright so that’s it. Just a few more beginner kettlebell workouts left for the state series! I hope this was helpful to someone. If you are feeling a little uncomfortable with the hip extension just remember beginning kettlebells is a snap!

Hugs and High Fives,
Jenn

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Journey with our family on the road at New School Nomads as we travel fulltime in RV through the United States!

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Tags: beginning kettlebells, Free fitness videos, free workouts, kettlebell workouts, Kettlebells, kettlebells for beginners, rkc, youtube kettlebell workouts

About jennincat

I'm so happy you stopped by my little corner of the web where I write about fitness, food, and amazing women I "meet". I live in California with my wonderful husband and two rambunctious boys. I'm a personal trainer and dreamer. I enjoy most things but some of my favorites are reading, acting, camping, cooking, music, writing, traveling, and being in the moment with my favorite people! You can read more about me here! I hope you stop by often!
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14 Responses to “Beginning Kettlebells is a Snap! – Rhode Island”

  1. On October 17, 2012 at 10:55 am Tamara responded with... #

    Love this… great way to put it!!

    During my workout this morning, I realized that I’ve somehow forgotten how to properly do a clean. I’m going to have to watch some of your videos for a refresher course. :)

    Reply
    • On October 26, 2012 at 5:49 am jennincat responded with... #

      Behind as usual in replying. :-) Remember to think of brining the bell up close to your body during the hip snap as you bring it up to the rack. Also think of the bell as “rolling” around your wrist instead of flipping it over. This will keep your wrist from getting banged up.

      Reply
      • On October 26, 2012 at 6:02 am Tamara responded with... #

        Thanks!! I knew that. Mentally, anyway. It was still eluding me, but I think I’ve gotten the clean mojo back! Then today I had to do my first snatches as part of a workout program I’m doing . Eep. Another learning curve!

        Thanks so much, Jenn. Love ya! xoxo

        Reply
  2. On October 17, 2012 at 4:34 pm Wanda responded with... #

    You look great !!!

    Reply
    • On October 26, 2012 at 5:47 am jennincat responded with... #

      Thanks mom!

      Reply
  3. On October 23, 2012 at 10:34 am Jess responded with... #

    I can’t help but thinking of Rocky Balboa 😉

    Reply
    • On October 26, 2012 at 5:46 am jennincat responded with... #

      It must be the stairs. Or my rippling muscles! 😉

      Reply
  4. On October 26, 2012 at 4:07 am Julie responded with... #

    “Cute in a hamster-like way” cracks me up! I have to agree, though.

    Reply
    • On October 26, 2012 at 5:46 am jennincat responded with... #

      I’m glad I crack someone up besides myself! 😉

      Reply
  5. On August 23, 2014 at 7:39 pm Rita responded with... #

    I can’t beeilve I’ve been going for years without knowing that.

    Reply
  6. On August 23, 2014 at 9:10 pm Audel responded with... #

    If time is money you’ve made me a wealehitr woman.

    Reply
  7. On August 26, 2014 at 2:10 am premium determinant responded with... #

    That’s a subtle way of thinking about it.

    Reply
  8. On October 21, 2014 at 4:08 am business unsurance responded with... #

    We could’ve done with that insight early on.

    Reply
  9. On November 11, 2014 at 8:55 am auto insurance responded with... #

    That’s a posting full of insight!

    Reply

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About this article

  • Posted on October 17, 2012
  • Archived in Workouts
  • There are 14 responses.
Disclosure: Occasionally, I receive free products. I'll let you know and pinky swear to write an honest review. This site also contains some affiliate links. I'm hoping to make a few pennies off of a product I have used, enjoy, and would recommend to a friend. These links helps cover the cost of running this site.

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