Beginner Kettlebell Exercise For Women: Master this before anything else

Beginner Kettlebell Exercise For Women: Master this before anything else

Posted by Kettlebell Kings on 7th May 2018


MASTER THE KETTLEBELL DEADLIFT BEFORE ANY OTHER MOVEMENT

We are going to begin a three part series highlighting kettlebell movements aimed at helping women who are beginning kettlebell users get the most out of their kettlebells. At the end of the series we will put them all together for you in a workout you can on your own! Quite a number of people who have entered our contests and subscribe to our workout list have identified as beginners, so we are doing this with them in mind. If you know anyone who you have been preaching the gospel of kettlebells to you can forward this post to them as a way to help them get started.

Our friend, Brittany van Schravendijk, will be walking us through video tutorials of the three movements we will be highlighting and then helping us put them all together for a workout at the end. Brittany is a Master of Sport, World Record Holder, and National Record Holder in Kettlebell Sport. Brittany is the Head Coach of Kettlebell Sport at KOR Strength and Conditioning in San Diego, California. She has traveled all over the world to teach Kettlebell Sport workshops. Brittany is a Certified Strength and Conditioning Specialist through the NSCA.

The first movement we will be going over is The Kettlebell Deadlift. The video below will walk you through it, but here are some key points. Below the video we will talk about which weight to use and what style of kettlebell you should use.

Why the Kettlebell Deadlift?

The purpose of the kettlebell deadlift is to strengthen the posterior chain. What is that? It is the group of muscles in your body which affects your ability to move. Seems important.

The posterior chain is a group of muscles consisting of tendons and ligaments on the posteriorof the body, including the biceps femoris, gluteus maximus (main extension muscle of your hips), erector spinae (straighten and rotate the back), trapezius (large muscles that cover almost your entire back), and posterior (butt).

These muscles are responsible for running, jumping and getting up and down all of which are required in every day life. The Deadlift is a great lift for overall improvement in and outside the gym.

If you like what you see, we do have a weekly workout list you can sign up for which incorporates the movements we will be going over into cardio and strength training sessions.

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The Kettlebell Deadlift:

  • targets hamstrings, glutes and strengthens lower back
  • stand with feet hipwidth apart, right outside kettlebell
  • grab the bell while keeping our back flat and your arms straight
    • avoid rounding back and pulling with back
  • push away ground with your heels, squeeze glutes at top
  • do not use your back to lift the kettlebell(s)
  • try the suitecase deaflift after perfecting form

Kettlebell Kings has different types of kettlebells and is known for quality!

We publish workouts each week you can utilize the movments you learn!


Which kettlebell weights to use: 

Even with specific kettlebell lifts, you can do them with different weights depending on your goals. For example, for high repetition training in which the goal is to get your heart rate up, use weight that you can complete at least 20-30 repetitions with perfect form. 

Kettlebell Kings has different types of kettlebells and is known for quality!

For building strength, use a weight that challenges you for the required number of repetitions. Your form should stay consistent, but the last 1-2 repetitions should be pushing your limits. So for example, if your goal is 10 reps, then 8-10 should be challenging for you.
 
If you are brand new to kettlebell training, use a weight that is almost to light for the first 4-8 weeks of a strength training program, especially if you have never lifted weights before. Your body needs to adapt to the load and learn the proper movement patterns before progressing to a heavier weight. 
 
We have created a post specifically about training weight selection you can read HERE.

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Which kettlebell weights to use: 

You can choose a kettlebell style based on the type of training you would like to do. If you are interested in training for a Kettlebell Sport competition, it doesn't really matter whether you use hardstyle kettlebells or Sport kettlebells. However, if building your strength endurance with longer sets of clean and jerk or snatch is something you are interested in doing (see Intro to Kettlebell Sport), consider using competition style kettlebells. Similarly, if comfort on the forearm and/or rack position is important to you, most people find the competition style kettlebells more friendly.

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What Is Next?

If this is your first time reading one of our posts, we create kettlebell workouts in collaboration with kettlebell experts designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.

Also, we recommend you subscribe to our posts so you can be notified when we publish more in this series. Additionally, you can be notified when we publish new articles about specific kettlebell movements or techniques as well as niche pieces like this designed for specific training.

We have created a post specifically about training weight selection you can read HERE.

Kettlebell Kings is running a great promotion in July, it is called our 'Swing a King for Free' promotion. When you purchase in July, you will be automatically entered into our drawing to win a kettlebell of your choosing in August! All purchases are automatically entered! Take a look around at Kettlebellkings.com for something you like!

About Brittany:

Brittany is a Master of Sport, World Record Holder, and National Record Holder in Kettlebell Sport. She learned how to lift kettlebells at one of the top Kettlebell Sport gyms in the United States, Ice Chamber, which has produced seven female Master of Sport lifters to date (Brittany is the most recent one).

Brittany is the Head Coach of Kettlebell Sport at KOR Strength and Conditioning in San Diego, California. She has traveled all over the world to teach Kettlebell Sport workshops. Brittany is a Certified Strength and Conditioning Specialist through the NSCA.

You can find more information about Brittany on her website (www.kbfitbritt.com), which contains information, tips, videos, and tutorials on kettlebell lifting.

 List of accomplishments:

  • Youngest American female Master of Sport

  • World Record Holder in 2x20kg and 2x16kg Long Cycle

  • National Record Holder in 24kg Biathlon

  • National Champion in 24kg Snatch

  • Master of Sport , 24kg Snatch

  • Master of Sport , 24kg Long Cycle

  • Silver medalist in 16kg Snatch at the IUKL World Championships, Junior category