{"id":387,"date":"2020-03-12T15:36:40","date_gmt":"2020-03-12T15:36:40","guid":{"rendered":"http:\/\/inonefit.com\/?p=387"},"modified":"2020-03-12T15:40:34","modified_gmt":"2020-03-12T15:40:34","slug":"best-kettlebell-exercises-for-women","status":"publish","type":"post","link":"https:\/\/inonefit.com\/best-kettlebell-exercises-for-women\/","title":{"rendered":"20 Best Kettlebell Exercises For Women"},"content":{"rendered":"\n<p>Conditioning, toning, strengthening\u2014\nkettlebell exercises can do it all for you. <\/p>\n\n\n\n<p>Thus, it is no surprise that\nkettlebells are the favorite full-body workout tools for most trainers.\nAvailable in several weights, you can start with the lightest kettlebells and\ngo up as you advance. <\/p>\n\n\n\n<p>It produces that slender, fit and athletic female body that looks awesome without the bulkiness that other kinds of weight training generate. <strong>Read Here: <a href=\"https:\/\/inonefit.com\/5-best-home-gyms-2020\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"5 Best Home Gyms of 2020 (opens in a new tab)\">5 Best Home Gyms of 2020<\/a><\/strong><\/p>\n\n\n\n<p>So, if you are planning to enhance\nyour fitness level and get that enviable body, try these 20 best kettlebell\nexercises for women!<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-color has-vivid-red-color\"><strong>Read more:<\/strong><\/p>\n\n\n<ul class=\"wp-block-latest-posts__list wp-block-latest-posts\"><li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/inonefit.com\/best-3-peloton-elliptical-reviews\/\">Best 3 Peloton Elliptical Reviews<\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/inonefit.com\/best-3-incline-treadmill-reviews\/\">Best 3 Incline Treadmill Reviews<\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/inonefit.com\/sole-f85-treadmill-reviews\/\">Sole F85 Treadmill Reviews<\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/inonefit.com\/top-3-matrix-treadmill-reviews\/\">Top 3 Matrix Treadmill Reviews<\/a><\/li>\n<li><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/inonefit.com\/best-elliptical-machines-under-500\/\">Best Elliptical Machines Under $500: Top 5 Options Reviewed<\/a><\/li>\n<\/ul>\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Best Kettlebell Exercises For Women<\/h2>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">1) <strong>Traditional Kettlebell Deadlift<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"700\" height=\"300\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/physical-fitness.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/physical-fitness.jpg\" alt=\"Kettlebell Deadlift\" class=\"lazyload wp-image-388\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27700%27%20height%3D%27300%27%20viewBox%3D%270%200%20700%20300%27%3E%3Crect%20width%3D%27700%27%20height%3D%27300%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/physical-fitness-200x86.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/physical-fitness-300x129.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/physical-fitness-400x171.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/physical-fitness-600x257.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/physical-fitness.jpg 700w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p>A bilateral movement involving the use\nof both hands can challenge you to lift weights while stimulating several\nmuscle groups at the same time, in this case, the core, back, and glutes.<\/p>\n\n\n\n<ul><li><strong><em>Standing, place a kettlebell between your feet that are hip-distance apart.<\/em><\/strong><\/li><li><strong><em>Hold the handle with both hands.&nbsp; This is the deadlift position.<\/em><\/strong><\/li><li><strong><em>Push your shoulders back and down while tightening your core and keeping your back flat.<\/em><\/strong><\/li><li><strong><em>Lift the kettlebell up to stand straight. Keep your feet into the ground and make sure to squeeze your glutes. <\/em><\/strong><\/li><li><strong><em>Put the kettlebell back to the ground, ensuring a straight spine. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">2) <strong>Single-Hand Kettlebell Deadlift<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"654\" height=\"368\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell.jpg\" alt=\"Kettlebell Crossfit Workout\" class=\"lazyload wp-image-390\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27654%27%20height%3D%27368%27%20viewBox%3D%270%200%20654%20368%27%3E%3Crect%20width%3D%27654%27%20height%3D%27368%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-200x113.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-300x169.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-400x225.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-600x338.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell.jpg 654w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 654px) 100vw, 654px\" \/><\/figure>\n\n\n\n<p>From the bilateral movement of the traditional <a href=\"https:\/\/en.wikipedia.org\/wiki\/Kettlebell\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kettlebell (opens in a new tab)\">kettlebell<\/a> deadlift, a unilateral movement with the single-hand kettlebell deadlift adds an anti-rotation component. It keeps the ore engaged and is great for building stability while preventing injuries.<\/p>\n\n\n\n<ul><li><strong><em>Standing, place a kettlebell between your feet that are hip-distance apart.<\/em><\/strong><\/li><li><strong><em>Hold the handle with one hand.<\/em><\/strong><\/li><li><strong><em>Extend the other arm in front or to the side and make a fist.<\/em><\/strong><\/li><li><strong><em>Push your shoulders back and down while tightening your core and keeping your back flat.<\/em><\/strong><\/li><li><strong><em>Lift the kettlebell up to stand straight. Keep your feet into the ground and make sure to squeeze your glutes. <\/em><\/strong><\/li><li><strong><em>Put the kettlebell back to the ground, ensuring a straight spine. <\/em><\/strong><\/li><li><strong><em>Complete 6 reps before switching hands or alternate hands every rep.<\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">3) <strong>Sumo Kettlebell Deadlift<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"700\" height=\"300\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/exercise.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/exercise.jpg\" alt=\"Sumo Kettlebell Deadlift\" class=\"lazyload wp-image-391\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27700%27%20height%3D%27300%27%20viewBox%3D%270%200%20700%20300%27%3E%3Crect%20width%3D%27700%27%20height%3D%27300%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/exercise-200x86.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/exercise-300x129.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/exercise-400x171.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/exercise-600x257.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/exercise.jpg 700w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p>For this exercise, you will want to grab another kettlebell. It is a muscle-producing exercise that boosts the legs and glutes, allowing you to carry heavier items and prevent injury. <\/p>\n\n\n\n<ul><li><strong>Standing, place 2 kettlebells between your feet that are wider than hip-distance apart. Your toes should also be turned out to the sides slightly. <\/strong><\/li><li><strong>Hold a handle with each hand.&nbsp; <\/strong><\/li><li><strong>Push your shoulders back and down while tightening your core and keeping your back flat.<\/strong><\/li><li><strong>Lift the kettlebell up to stand straight. Keep your feet into the ground and make sure to squeeze your glutes. <\/strong><\/li><li><strong>Put the kettlebell back to the ground, ensuring a straight spine. <\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">4) <strong>One-Leg Kettlebell Deadlift<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"1000\" height=\"636\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/deadlift.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/deadlift.jpg\" alt=\"One Leg Kettlebell Deadlift\" class=\"lazyload wp-image-394\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271000%27%20height%3D%27636%27%20viewBox%3D%270%200%201000%20636%27%3E%3Crect%20width%3D%271000%27%20height%3D%27636%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/deadlift-200x127.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/deadlift-300x191.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/deadlift-400x254.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/deadlift-600x382.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/deadlift-768x488.jpg 768w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/deadlift-800x509.jpg 800w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/deadlift.jpg 1000w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>This move works the entire posterior\nchain while challenging your balance. You need to move with total control and\nwith stability. <\/p>\n\n\n\n<ul><li><strong><em>Standing with feet together, take a kettlebell with one hand. <\/em><\/strong><\/li><li><strong><em>Now, lift the opposite knee at hip height. <\/em><\/strong><\/li><li><strong><em>Kick your free leg out keeping your core tight and making a straight line from heel to head. <\/em><\/strong><\/li><li><strong><em>To balance, keep a slight bend on your standing leg.<\/em><\/strong><\/li><li><strong><em>Pull the back leg forward while engaging your thighs and glutes until your torso is in an upright position. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">5) <strong>Kettlebell Goblet Clean<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"564\" height=\"562\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/squat.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/squat.jpg\" alt=\"Kettlebell Goblet Clean\" class=\"lazyload wp-image-395\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27564%27%20height%3D%27562%27%20viewBox%3D%270%200%20564%20562%27%3E%3Crect%20width%3D%27564%27%20height%3D%27562%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/squat-66x66.jpg 66w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/squat-150x150.jpg 150w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/squat-200x199.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/squat-300x300.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/squat-400x399.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/squat.jpg 564w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 564px) 100vw, 564px\" \/><\/figure>\n\n\n\n<p>With this move, the kettlebell needs\nto move in one straight line, working your legs, thighs, glutes, arms, and\ncore. <\/p>\n\n\n\n<ul><li><strong><em>Standing, place a kettlebell between your feet that are hip-distance apart.<\/em><\/strong><\/li><li><strong><em>Hold the handle with both hands.&nbsp; <\/em><\/strong><\/li><li><strong><em>Push your shoulders back and down while tightening your core and keeping your back flat.<\/em><\/strong><\/li><li><strong><em>Lift the kettlebell up in a straight line up to your chest and holding the kettlebell at its horns. <\/em><\/strong><\/li><li><strong><em>Keep your feet into the ground and make sure to squeeze your glutes. <\/em><\/strong><\/li><li><strong><em>Put the kettlebell back to the ground, ensuring a straight spine. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">6) <strong>Kettlebell Dead Clean<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"500\" height=\"466\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-training.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-training.jpg\" alt=\"Kettlebell Dead Clean\" class=\"lazyload wp-image-396\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27500%27%20height%3D%27466%27%20viewBox%3D%270%200%20500%20466%27%3E%3Crect%20width%3D%27500%27%20height%3D%27466%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-training-200x186.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-training-300x280.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-training-400x373.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-training.jpg 500w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure>\n\n\n\n<p>This move is pretty much like the single-hand\nkettlebell deadlift but challenges your arms, glutes, thighs, and core more. <\/p>\n\n\n\n<ul><li><strong><em>Standing, place a kettlebell between your feet that are hip-distance apart.<\/em><\/strong><\/li><li><strong><em>Hold the handle with one hand.<\/em><\/strong><\/li><li><strong><em>Extend the other arm in front or to the side and make a fist.<\/em><\/strong><\/li><li><strong><em>Push your shoulders back and down while tightening your core and keeping your back flat.<\/em><\/strong><\/li><li><strong><em>Lift the kettlebell up in a straight line up to your waist before you drive your elbow back and moving the kettlebell into a rack position. <\/em><\/strong><\/li><li><strong><em>In order to prevent the kettlebell from knocking your wrists, make sure to keep the kettlebell close to the body.<\/em><\/strong><\/li><li><strong><em>Put the kettlebell back to the ground, ensuring a straight spine. <\/em><\/strong><\/li><\/ul>\n\n\n\n<p>\n\n\n\n\n\n\n\n\n\n\n\n\n\nComplete\n6 reps before switching hands or alternate hands every rep.\n\n\n\n<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">7) <strong>Kettlebell Swing<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/gluteal-muscles.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/gluteal-muscles.jpg\" alt=\"Kettlebell Swing\" class=\"lazyload wp-image-397\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27400%27%20height%3D%27400%27%20viewBox%3D%270%200%20400%20400%27%3E%3Crect%20width%3D%27400%27%20height%3D%27400%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/gluteal-muscles-66x66.jpg 66w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/gluteal-muscles-150x150.jpg 150w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/gluteal-muscles-200x200.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/gluteal-muscles-300x300.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/gluteal-muscles.jpg 400w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<p>This is one of the most popular\nballistic kettlebell moves, starting with a solid hip hinge and working the\ncore, glutes, legs, and arms. <\/p>\n\n\n\n<ul><li><strong><em>Stand with feet shoulder-width apart while the kettlebell is in a hike position. <\/em><\/strong><\/li><li><strong><em>Hold the handle with both hands. <\/em><\/strong><\/li><li><strong><em>Swing the kettlebell between your legs, ensuring that your glutes, core, and thighs are tight. <\/em><\/strong><\/li><li><strong><em>From between your legs, power the kettlebell up to chest height while keeping your feet pressed into the ground. <\/em><\/strong><\/li><li><strong><em>Continue swinging until 12 reps.<\/em><\/strong><\/li><li><strong><em>Swing the kettlebell between legs before putting it back on the ground in the hike position. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">8) <strong>Kettlebell Goblet Squat<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"620\" height=\"349\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/training.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/training.jpg\" alt=\"Kettlebell Goblet Squat women\" class=\"lazyload wp-image-399\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27620%27%20height%3D%27349%27%20viewBox%3D%270%200%20620%20349%27%3E%3Crect%20width%3D%27620%27%20height%3D%27349%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/training-200x113.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/training-300x169.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/training-400x225.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/training-600x338.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/training.jpg 620w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/figure>\n\n\n\n<p>This exercise is a great move that\nfires up your glutes and quads as well as engaging your core at the same time. <\/p>\n\n\n\n<ul><li><strong><em>Stand with feet shoulder-width apart. <\/em><\/strong><\/li><li><strong><em>Hold a kettlebell at the horns with both hands, chest high. Your elbows need to be pointing down the ground. <\/em><\/strong><\/li><li><strong><em>Sit back into your heels and push your butt down and back. Make sure to tighten your core and glutes. <\/em><\/strong><\/li><li><strong><em>Push off your heels in order to go back to the starting position. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">9) <strong>KettleBell Offset Squat<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell.png\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell.png\" alt=\"KettleBell Offset Squat\" class=\"lazyload wp-image-400\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27682%27%20viewBox%3D%270%200%201024%20682%27%3E%3Crect%20width%3D%271024%27%20height%3D%27682%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-200x133.png 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-300x200.png 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-400x266.png 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-600x400.png 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-768x512.png 768w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell-800x533.png 800w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kettlebell.png 1024w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Another great kettlebell exercise that\nstrengthens your glutes and core, a kettlebell offset squat also challenge your\nbalance and stability. <\/p>\n\n\n\n<ul><li><strong><em>Stand with feet shoulder-width apart. <\/em><\/strong><\/li><li><strong><em>With one hand, hold the kettlebell in the rack position.<\/em><\/strong><\/li><li><strong><em>Extend the other arm in front or to the side and make a fist.<\/em><\/strong><\/li><li><strong><em>Sit back into your heels and push your butt down and back. Make sure to tighten your core and glutes. <\/em><\/strong><\/li><li><strong><em>Push off your heels in order to go back to the starting position. <\/em><\/strong><\/li><li><strong><em>Complete 6 reps before switching hands or alternate hands every rep.<\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">10) <strong>Kettlebell Goblet Lunge<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines-1024x538.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines-1024x538.jpg\" alt=\"Kettlebell Goblet Lunge\" class=\"lazyload wp-image-401\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27538%27%20viewBox%3D%270%200%201024%20538%27%3E%3Crect%20width%3D%271024%27%20height%3D%27538%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines-200x105.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines-300x158.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines-400x210.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines-600x315.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines-768x403.jpg 768w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines-800x420.jpg 800w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines-1024x538.jpg 1024w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/kayla-itsines.jpg 1200w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>A move similar to the goblet squat, a\nkettlebell goblet lunge strengthens your glutes and legs. <\/p>\n\n\n\n<ul><li><strong><em>Stand with feet shoulder-width apart. <\/em><\/strong><\/li><li><strong><em>Hold a kettlebell at the horns with both hands, chest high. Your elbows need to be pointing down the ground. <\/em><\/strong><\/li><li><strong><em>Take a big step forward with your left leg, tapping your left knee to the ground and forming 2 90-degree angles with your back and front legs. <\/em><\/strong><\/li><li><strong><em>Push back with your front foot to go back to the starting position. <\/em><\/strong><\/li><\/ul>\n\n\n\n<p>\n\n\n\n\n\n\n\nComplete\n6 reps before switching legs or alternate legs every rep\n\n\n\n<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">11) <strong>Kettlebell Goblet Reverse Lunge<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"610\" height=\"370\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/weight-training.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/weight-training.jpg\" alt=\"Kettlebell Goblet Reverse Lunge\" class=\"lazyload wp-image-403\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27610%27%20height%3D%27370%27%20viewBox%3D%270%200%20610%20370%27%3E%3Crect%20width%3D%27610%27%20height%3D%27370%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/weight-training-200x121.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/weight-training-300x182.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/weight-training-400x243.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/weight-training-600x364.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/weight-training.jpg 610w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/figure>\n\n\n\n<p>This is pretty much the same as the\nprevious lunges, only here you will be taking a step backward, testing your\nbalance and stability. <\/p>\n\n\n\n<ul><li><strong><em>Stand with feet shoulder-width apart. <\/em><\/strong><\/li><li><strong><em>Hold a kettlebell at the horns with both hands, chest high. Your elbows need to be pointing down the ground. <\/em><\/strong><\/li><li><strong><em>Take a big step backward with your left leg, tapping your left knee to the ground and forming 2 90-degree angles with your back and front legs. <\/em><\/strong><\/li><li><strong><em>Push forward with your back foot to go back to starting position. <\/em><\/strong><\/li><li><strong><em>Complete 6 reps before switching legs or alternate legs every rep.<\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">12) <strong>Kettlebell Goblet March<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-1024x576.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-1024x576.jpg\" alt=\"Kettlebell Goblet March\" class=\"lazyload wp-image-404\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27576%27%20viewBox%3D%270%200%201024%20576%27%3E%3Crect%20width%3D%271024%27%20height%3D%27576%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-200x113.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-300x169.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-400x225.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-600x338.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-768x432.jpg 768w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-800x450.jpg 800w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-1024x576.jpg 1024w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics-1200x675.jpg 1200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/strength-athletics.jpg 1280w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>This move challenges your grip and\nforearm strength as well as ensuring your balance and keeping your core\nengaged. <\/p>\n\n\n\n<ul><li><strong><em>Stand with feet shoulder-width apart. <\/em><\/strong><\/li><li><strong><em>Hold a kettlebell at the horns with both hands, chest high. Your elbows need to be pointing down the ground. <\/em><\/strong><\/li><li><strong><em>Lift your right leg off the ground and bending your knee until the height of your hip. <\/em><\/strong><\/li><li><strong><em>Then, bring down your right leg.<\/em><\/strong><\/li><li><strong><em>Alternate legs continue for 12 reps while standing tall and keeping your core tight. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">13) <strong>Farmer\u2019s Carry<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-1024x576.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-1024x576.jpg\" alt=\"Farmer\u2019s Carry\" class=\"lazyload wp-image-405\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27576%27%20viewBox%3D%270%200%201024%20576%27%3E%3Crect%20width%3D%271024%27%20height%3D%27576%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-200x113.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-300x169.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-400x225.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-600x338.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-768x432.jpg 768w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-800x450.jpg 800w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-1024x576.jpg 1024w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit-1200x675.jpg 1200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/crossfit.jpg 1280w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Pretty much the same as the Goblet\nMarch, only this one mimics the act of carrying heavy grocery bags upstairs.<\/p>\n\n\n\n<ul><li><strong><em>Stand with feet shoulder-width apart. <\/em><\/strong><\/li><li><strong><em>Hands-on the side, with each holding a kettlebell down.<\/em><\/strong><\/li><li><strong><em>Lift your right leg off the ground and bending your knee until the height of your hip. <\/em><\/strong><\/li><li><strong><em>Then, bring down your right leg.<\/em><\/strong><\/li><li><strong><em>Alternate legs and continue for 12 reps while standing tall and keeping your core tight. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">14) <strong>Half-Kneeling Halos<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"580\" height=\"415\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/abdominal-exercise.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/abdominal-exercise.jpg\" alt=\"Half-Kneeling Halos\" class=\"lazyload wp-image-406\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27580%27%20height%3D%27415%27%20viewBox%3D%270%200%20580%20415%27%3E%3Crect%20width%3D%27580%27%20height%3D%27415%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/abdominal-exercise-200x143.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/abdominal-exercise-300x214.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/abdominal-exercise-400x286.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/abdominal-exercise.jpg 580w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<p>A kettlebell exercise that challenges\nyour arms and core, this one helps keep your torso stable. You need to do this\none on a mat.<\/p>\n\n\n\n<ul><li><strong><em>Kneeling on the mat, hold a kettlebell with both hands around the horns to the chest and in a bottoms-up position. <\/em><\/strong><\/li><li><strong><em>Rotate the kettlebell in a circle around your head to create a halo at eye level. <\/em><\/strong><\/li><li><strong><em>Make sure to keep your abs tight, and shoulders are down.<\/em><\/strong><\/li><li><strong><em>One circle is one rep.<\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">15) <strong>Kettlebell Floor Press<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"840\" height=\"480\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/high-intensity-interval-training.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/high-intensity-interval-training.jpg\" alt=\"Kettlebell Floor Press\" class=\"lazyload wp-image-407\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27840%27%20height%3D%27480%27%20viewBox%3D%270%200%20840%20480%27%3E%3Crect%20width%3D%27840%27%20height%3D%27480%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/high-intensity-interval-training-200x114.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/high-intensity-interval-training-300x171.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/high-intensity-interval-training-400x229.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/high-intensity-interval-training-600x343.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/high-intensity-interval-training-768x439.jpg 768w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/high-intensity-interval-training-800x457.jpg 800w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/high-intensity-interval-training.jpg 840w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/figure>\n\n\n\n<p>With this exercise, you will need to maintain a flat back through the entire move in order to ensure that you are activating the right muscles. <\/p>\n\n\n\n<ul><li><strong><em>Standing, place 2 kettlebells between your feet that are hip-distance apart.<\/em><\/strong><\/li><li><strong><em>Hold a handle with each hand in the squat position.<\/em><\/strong><\/li><li><strong><em>Lift one kettlebell off the ground to your rib cage, keeping your back and shoulders back.<\/em><\/strong><\/li><li><strong><em>Bring it back to the ground and lift the other kettlebell and bring it back down. <\/em><\/strong><\/li><li><strong><em>That\u2019s one rep. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">16) <strong>Kettlebell Bent-Over Row<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"630\" height=\"434\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/dumbbell.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/dumbbell.jpg\" alt=\"Kettlebell Bent-Over Row\" class=\"lazyload wp-image-408\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27630%27%20height%3D%27434%27%20viewBox%3D%270%200%20630%20434%27%3E%3Crect%20width%3D%27630%27%20height%3D%27434%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/dumbbell-200x138.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/dumbbell-300x207.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/dumbbell-400x276.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/dumbbell-600x413.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/dumbbell.jpg 630w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 630px) 100vw, 630px\" \/><\/figure>\n\n\n\n<p>A more challenging version of the row,\nthis one stimulates your back muscles in a very different way. It even has an\nanti-rotation element for your core while forcing you to maintain stability in\na split stance. <\/p>\n\n\n\n<ul><li><strong><em>Standing with feet shoulder-width apart, take a step back with your right leg. <\/em><\/strong><\/li><li><strong><em>Place the kettlebell next to your left foot and holding it with your left hand. Make sure to keep the weight on your front leg.<\/em><\/strong><\/li><li><strong><em>Extend your right arm in front or to the side and make a fist.<\/em><\/strong><\/li><li><strong><em>Row the kettlebell towards your rib. Make sure to maintain the proper form. <\/em><\/strong><\/li><li><strong><em>Bring it back down to the ground. <\/em><\/strong><\/li><li><strong><em>Complete at least 6 reps before you switch sides. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">17) <strong>Kettlebell Figure 8<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"650\" height=\"304\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/muscle.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/muscle.jpg\" alt=\"Kettlebell Figure 8\" class=\"lazyload wp-image-410\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27650%27%20height%3D%27304%27%20viewBox%3D%270%200%20650%20304%27%3E%3Crect%20width%3D%27650%27%20height%3D%27304%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/muscle-200x94.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/muscle-300x140.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/muscle-400x187.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/muscle-600x281.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/muscle.jpg 650w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/figure>\n\n\n\n<p>The Kettlebell Figure 8 is a great\nworkout that targets a lot of muscle groups including the chest, quads, back,\nglutes, biceps, and abs. <\/p>\n\n\n\n<ul><li><strong><em>Stand with feet hip-width apart. <\/em><\/strong><\/li><li><strong><em>Assume a half-sitting pose by bending your knees slightly. Make sure to keep your back straight, shoulders back and chest out. <\/em><\/strong><\/li><li><strong><em>Hold the kettlebell with your right hand and passing it around outside of your right leg. <\/em><\/strong><\/li><li><strong><em>Reaching the back of your right leg, pass the kettlebell to your left hand and passing around the outside of your left leg <\/em><\/strong><\/li><li><strong><em>Reaching the back of your left leg, pass it to your right hand.<\/em><\/strong><\/li><li><strong><em>You completed a figure 8 and that\u2019s one rep. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">18) <strong>Kettlebell Gorilla Row<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-1024x576.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-1024x576.jpg\" alt=\"Kettlebell Gorilla Row\" class=\"lazyload wp-image-411\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27576%27%20viewBox%3D%270%200%201024%20576%27%3E%3Crect%20width%3D%271024%27%20height%3D%27576%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-200x113.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-300x169.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-400x225.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-600x338.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-768x432.jpg 768w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-800x450.jpg 800w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-1024x576.jpg 1024w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable-1200x675.jpg 1200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/bowflex-selecttech-adjustable.jpg 1280w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>With this exercise, you will need to maintain a flat back through the entire move in order to ensure that you are activating the right muscles. <\/p>\n\n\n\n<ul><li><strong><em>Standing, place 2 kettlebells between your feet that are hip-distance apart.<\/em><\/strong><\/li><li><strong><em>Hold a handle with each hand in the squat position.<\/em><\/strong><\/li><li><strong><em>Lift one kettlebell off the ground to your rib cage, keeping your back and shoulders back.<\/em><\/strong><\/li><li><strong><em>Bring it back to the ground and lift the other kettlebell and bring it back down. <\/em><\/strong><\/li><li><strong><em>That\u2019s one rep. <\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">19) <strong>Half Turkish Get-Up<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"1024\" height=\"681\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women-1024x681.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women-1024x681.jpg\" alt=\"Best Kettlebell Exercises For Women\" class=\"lazyload wp-image-413\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27681%27%20viewBox%3D%270%200%201024%20681%27%3E%3Crect%20width%3D%271024%27%20height%3D%27681%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women-200x133.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women-300x200.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women-400x266.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women-600x399.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women-768x511.jpg 768w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women-800x532.jpg 800w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women-1024x681.jpg 1024w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/Best-Kettlebell-Exercises-For-Women.jpg 1100w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>The Turkish Get-up is a total-body kettlebell exercise that comprised a series of movements. The full Turkish get-up starts with you lying down and standing to your feet. However, this half variation makes it easier for women by rolling onto your free forearm while engaging your shoulders and abs. <\/p>\n\n\n\n<ul><li><strong><em>Lie on your back.<\/em><\/strong><\/li><li><strong><em>Bend your left knee to the side with your foot flat on the floor. <\/em><\/strong><\/li><li><strong><em>Extend the right hand to the side with your left hand straightly holding the kettlebell above your chest. This is the starting position.<\/em><\/strong><\/li><li><strong><em>Roll onto your free forearm and pushing your left hand up, <\/em><\/strong><\/li><li><strong><em>Pause then slowly lie back down on the floor. That\u2019s one rep. <\/em><\/strong><\/li><li><strong><em>Complete 3 reps before switching hands or alternate hands every rep.<\/em><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">20) <strong>Kettlebell Thrusters<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"728\" height=\"485\" src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/fitness-centre.jpg\" data-orig-src=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/fitness-centre.jpg\" alt=\"Kettlebell Thrusters\" class=\"lazyload wp-image-414\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27728%27%20height%3D%27485%27%20viewBox%3D%270%200%20728%20485%27%3E%3Crect%20width%3D%27728%27%20height%3D%27485%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/fitness-centre-200x133.jpg 200w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/fitness-centre-300x200.jpg 300w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/fitness-centre-400x266.jpg 400w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/fitness-centre-600x400.jpg 600w, https:\/\/inonefit.com\/wp-content\/uploads\/2020\/03\/fitness-centre.jpg 728w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/figure>\n\n\n\n<p>Challenging your shoulders and legs,\nthis power training move will get your heart pumping. <\/p>\n\n\n\n<ul><li><strong><em>Stand with feet hip-width apart.<\/em><\/strong><\/li><li><strong><em>Hold a kettlebell, chest high, with your left hand in the rack position.<\/em><\/strong><\/li><li><strong><em>Extend your right arm in front or to the side and make a fist.<\/em><\/strong><\/li><li><strong><em>Do a squat.<\/em><\/strong><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Conditioning, toning, strengthening&mdash; kettlebell exercises can do it all for [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":417,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9],"tags":[25,26,24],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.6 (Yoast SEO v20.11) - 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