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 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.

Incomplete hip extension

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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