10 Best Kettlebell Exercises for Women to Gain Muscles!

 Want to bulk up muscles easily? Our fitness trainers have compiled a list of the best kettlebell exercises for women. If you execute the exercises properly, you'll be in great condition in no time!


In the weight room, there's an underappreciated piece of equipment that you should use regularly. I'm referring to the kettlebell. It is a useful bell-shaped piece of equipment that helps you bulk up your muscles.

There are no whistles on kettlebells. It’s like little bowling balls with grips. Kettlebell exercises for women are excellent for increasing aerobic capacity and strength. 

Newcomers to kettlebells may find 15- to 30-pound weights comfortable, while seasoned may go for 70 pounds. Depending on the kettlebell workout, the weights may also differ. Choose your according to your preference.

Set the number of reps and sets of your kettlebell training as per your fitness level and the intensity of your workout. We suggest 3 to 5 sets of 10 to 30 repetitions with a proper technique for the full body kettlebell workout. To get the best result, we recommend consulting a trainer or kettlebell enthusiast.

Let’s go through the best kettlebell workouts for women:

Best Kettlebell Exercises For Women

1)The Turkish Get-Up

kettlebell exercises for women

Our fitness trainers suggest this one as the finest full body kettlebell workout. 


  • Lie face up with your left leg straight on the mat. 
  • Keep your right leg bent, your foot flat on the floor.
  • Also, your left arm out at the side on the floor at a 45-degree angle, and your right arm holding a kettlebell above your shoulder.
  • Raise the weight above the chest until your arm is straight. 
  • To sit up, press against your left forearm. 
  • Rise onto your left palm, lift your hips off the floor, and move your left leg behind your body until you're kneeling on your left knee. 
  • Sweep the left foot behind the body to enter a kneeling lunge with both legs bent at 90 degrees. 
  • To stand, push through your feet, bringing your feet together beneath your hips. 
  • Reverse the whole movement. That counts as one rep. Complete just one rep of this exercise.

2) Kettlebell Windmill

kettlebell workout

This kettlebell workout targets shoulders, back, abs, obliques, and hips.


  • Get the kettlebell in your right hand and position your feet 45 degrees away.
  • Lift the kettlebell to your shoulder and lock your arm. Maintain your shoulders aligned.
  • Shift your weight to your right leg and bend forward at the waist.
  • As your body leans forward and your left arm is pointing toward the floor. Keep your right arm stretched above. 
  • Slowly raise yourself back up, maintaining control. 

On each side, do 6–8 repetitions.

3) Farmer's Carry

kettlebell exrcises

This one is among the best kettlebell exercises for women to strengthen grip strength and work the trapezius muscles in the upper body. 


  • Start with your feet together, a kettlebell in your left hand, arm at your side, and your right hand on your hip. 
  • Take a slight step forward while engaging your abs. That counts as one rep.
  • Continue to take 15 steps by putting one foot in front of the other. 
  • Then repeat on the opposite side while holding the bell.

4) Swinging Kettlebells

full body kettlebell exercise

The kettlebell swing is one of the popular kettlebell workouts for women because it is an intense posterior chain action.


  • Start in a hinge position. Keep your hips back, knees slightly bent, torso tilted forward at 45 degrees. 
  • Have a kettlebell in both hands, arms stretched straight toward the floor.
  • Keep the bell between your knees. 
  • Squeeze your glutes, straighten your legs, elevate your body, and push your hips forward in one motion.
  • Swing the weight to shoulder height with your arms straight and your core tight. 
  • Reverse the swing to return to the beginning. That counts as one rep. 

Finish 15 repetitions!

5) Curl To Squat And Press

best kettlebell exercises

This full body kettlebell workout is perfect for bulking up your muscles.


  • Begin in a squat position with a kettlebell in each hand.
  • Outstretch your arms toward the floor between your feet, palms facing away from your body. 
  • Raise weights to shoulder level by bending elbows. 
  • Then push your heels to rise, raise the kettlebells above, rotate your palms inward, and stop when your biceps are by your ears. 
  • Reverse the movement. That counts as one rep. 

Do 15 repetitions before moving on to the next exercise.

6) Single-Leg Row

kettlebell workouts for women

Consider Single-leg row from our kettlebell exercises for women to strengthen your lower-body.


  • Stand up straight with your feet under your hips and a kettlebell in each hand, arms at your sides, palms towards the body. 
  • Transfer the entire body weight to the left leg and extend the straight right leg behind the body.
  • Lower torso and weights to the ground, keeping hips level. 
  • When your chest and right leg are parallel to the floor, come to a halt. 
  • Push shoulder blades together while raising elbows toward ceiling and dragging weights up toward ribcage. 
  • Return to the initial position. That counts as one rep. 

Complete 15, then repeat on the opposite side.

7) Goblet Squat

kettlebell training

This classic exercise can be done with kettlebells as well.


  • Simply stand with your feet shoulder-width apart and a kettlebell in both hands in front of your chest, close to your elbows bent. 
  • Go into a squat by pressing your hips back and folding your knees.
  • Reverse the movement. That counts as one rep. 

Finish 15 repetitions.

8) Kneeling Thrust to Press

best kettlebell exercises for women


  • Begin sitting on your heels, arms bent, elbows narrow, palms facing inward. Rest weights on upper arms, with a kettlebell in each hand. 
  • Push hips forward and climb to a high kneeling posture. 
  • Then rotate palms away from the body and press kettlebells above until arms are straight and biceps are near ears. Rotate hands away from the body and push kettlebells upwards.
  • Reverse the motion. That counts as one rep. 

Do 15 repetitions before moving on to the next exercise.

9) Deadlift using kettlebells

best kettlebell workouts for women

Who says deadlifting needs a barbell? We consider deadlift using kettlebells to be among the best kettlebell exercises.


  • Place the kettlebell between your feet and stand. 
  • Squat down and hold the handle with both hands. Maintain a flat back.
  • As you rise, engage your core and glutes, and maintain your arms extended. 

Aim for 12–15 repetitions.

10) Russian Kettlebell Twist

kettlebell training

It is the last one on our kettlebell workouts for women list.


  • Sit with your legs bowed and your feet flat on the floor, approximately hip-width apart. 
  • Lean back to a 45-degree angle and hold the kettlebell with both hands at your chest.
  • Turn at your waist and strike the kettlebell across your body.
  • Rotate your torso from left to right. 

So, we've compiled a list of the best kettlebell exercises for women. If you execute the exercises properly, you'll be in a great condition in no time. So get started with kettlebell training right now.