Traditional dumbbells aren’t going anywhere, but there’s something special about adding kettlebells to your routine. The unique shape and weight distribution offer a different challenge that works multiple muscle groups at once.
This beginner kettlebell workout for women combines 10 exercises that build strength while keeping your heart rate up.
Start with a weight that feels manageable – you can always progress as you get stronger.
Kettlebell Deadlifts
Let’s kick things off with a classic. The deadlift is a powerhouse exercise that works your whole body, especially your glutes and hamstrings.
Keep that core tight, back straight, and shoulders locked in their sockets throughout the movement.
How to perform:
- Place the kettlebell between your feet, shoulders locked in sockets
- Hinge back at the hips with a straight spine until the hips stop traveling backwards, then the knees bend
- Grab the handle, drive through heels to stand tall with the kettlebell
- Keep the kettlebell close between your feet, press straight back up
Single Arm Gorilla Row
This exercise targets your back, biceps, and core. You should use a lighter weight than your deadlift weight for this one.
Focus on driving that elbow back and keeping your shoulder in the socket.
How to perform:
- Feet wider than hips, hinge forward with the kettlebell on the floor
- Grab with one hand, drive elbow back up close to the hip crease
- Think “lift with elbow” rather than pull with hands
- Use mid-back to drive the kettlebell up, free hand on the thigh for support
- Complete one side before switching
Windmill
Ready to test your balance? The Windmill improves shoulder stability, core strength, and hamstring flexibility.
Use a lighter kettlebell for this exercise and focus on slow, controlled movement.
How to perform:
- Rack the kettlebell at the shoulder, press overhead with the body straight
- Turn toes 45 degrees away from the working arm, keep eyes on the kettlebell
- Shoot hips back, slide free hand down inside thigh as far as hamstrings allow
- Use abs to lift back up, spine stays straight
Curl, Press, and Extend
Time for a dynamic move! This exercise combines three movements in one fluid motion, hitting your biceps, shoulders, and triceps.
Use an overhand grip, holding onto each side of the handle.
How to perform:
- Hold the kettlebell handle on both sides, elbows pinned to the sides
- Bicep curl up, then press overhead by the ears
- Lower behind the head with elbows facing sky, feel the tricep stretch
- Reverse movement with control, no momentum from the body
Sumo Deadlifts
This variation uses a wider stance and targets your glutes and inner thighs. The wider stance helps you stay more upright compared to regular deadlifts.
How to perform:
- Wide stance, toes at 45 degrees
- Hinge at the hips, press the knees toward the pinky toes as you lower
- Drive through heels to stand, kettlebell goes straight down, not forward
- Squeeze glutes at the top, keep the kettlebell close between your legs
Staggered Romanian Deadlifts (RDLs)
This unilateral exercise builds strength one side at a time. Use a slightly lighter weight than your regular deadlifts.
This exercise has more of a soft bend in the knee compared to regular deadlifts.
How to perform:
- One foot flat, the other on tiptoes, stepped back for support only
- Hold the kettlebell opposite the working leg, hinge the hips back with a slight knee bend
- Keep the weight close to the shin, drive from the front heel to return
- Feel hamstring stretch and glute engagement
Single Arm Chest Press
Time to work that chest while lying down! This exercise builds both chest and core strength. You’ll want to use a lighter weight for this exercise.
How to perform:
- Lie down, shoulder blades together with a slight back arch
- Rack the kettlebell at the shoulder, punch up over the chest with the wrist over the elbow
- Lower until the elbow briefly touches the floor, use chest muscles to press
- Keep core engaged, complete one side before switching
Glute Bridges
This exercise activates and strengthens your glutes and hamstrings. You can use a heavier weight for this exercise since your glutes are strong muscles.
How to perform:
- Knees bent, kettlebell resting on hips with forearms on hip bones
- Drive through heels to create a straight line from knees to shoulders
- Tuck tailbone slightly, press knees toward pinky toes
- Squeeze glutes at the top, keep even weight on feet
Glute Bridge Pullovers
This combo move works your glutes, hamstrings, and lats simultaneously. Hold onto the kettlebell handle with both hands, arms extended straight.
How to perform:
- Hold glute bridge position, kettlebell over chest with straight arms
- Lower the kettlebell behind your head, keeping your arms straight, then lift it back up
- If the bridge becomes challenging, lower hips, but keep ribs tucked
- Don’t flare ribs as the kettlebell goes overhead
Dead Bugs
Your final exercise! This classic core move improves abdominal strength and coordination. It’s harder than it looks, so focus on pressing your lower back into the mat.
How to perform:
- Spine pressed to the floor, knees in tabletop, kettlebell over the chest
- Beginner: extend one leg straight, return, alternate legs
- Advanced: extend the kettlebell overhead while extending the opposite leg
- Keep ribs tucked, pull belly down throughout
Workout Tips:
- This is a 20-minute full-body beginner routine
- Use weights that are appropriate for your fitness level
- Focus on proper form over heavy weights
- Take breaks as needed between exercises
- Remember to breathe: generally exhale on exertion, inhale on the lowering phase
- Keep your shoulders “in their sockets” throughout all movements
- Engage your core and keep your ribs tucked in for all exercises
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
