My 3 Top Kettlebell Exercises for Women

Shot/Edited: / taylorstephens
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[@Bunnykisses1000]

Cool. Just did two of these earlier today with my workout..wish I had watched it earlier and would had added the third. I used 35lb. Im 58!

[@matik3667]

Tried this routine today. Feels really good. I like that it is only 3 movements. Easy to learn by heart.

[@beachhum]

Timing: 30/30 (or 40/20) 1 min per exercise 5 rounds Weight 8-12K Total workout: 20 mins

[@bunniewood]

He said there were 4 exercises at the end and I got confused becuase he only showed us 3

[@bunniewood]

Or is the suitcase deadlift counted as 2? Man gym stuff is so hard!!

[@stelladineva4914]

@@bunniewood second exercise is 1x left side + 1x right side = 2 exercises

[@bunniewood]

@@stelladineva4914 ok thanks!

[@maylynnod6714]

Thank you for the great content as always! I learned KB workout watching your videos starting few months ago!

[@richardcollins2622]

Great stuff as usual! Keep it coming!

[@adreamclellan6924]

Mark came across your videos and I’m so glad I did!! Fantastic detail, instructions,timely, and great to listen to. Thank you

[@helenailin6978]

Definitely gonna incorporate 2.& 3. exercise in my kb routine. Thank you very much Mark !👌

[@vanessa8282vr]

I was cleaning my closet n pulled out my 2 old KB a 35 lb and a 15 lb and i looked up kettle training and boom spend the last hour watching this and taking notes. Thank you 🙏

[@sharmishtha623]

Some of the best workout content I’ve come across online! And everything is on point!! Thank you. You’re amazing Mark Wildman!

[@lynhall2677]

I like your voice. It's calming and encouraging at the same time.

[@carriefawcett9990]

Thankyou for this! So informative! Glad I found your channel 🙏

[@IntuitiveCoachTheresa]

Wow. I can feel those just watching them. You have done a great service to womenkind, sir. Brilliant and thank you.

[@Jean-yn6ef]

💚💚💚! This will be great for solving my low back pain 😍

[@cazb1155]

Will try the 2nd&3rd exercise. Would have liked a side view of the 3rd excercise. Many thanks!

[@michellehodgson444]

Thank you. I will use these movements.

[@libbymeli864]

I just tried these simple exercises w/out wt to get the form. I can feel it even w/out wt. Very exciting. Thanks so much!

[@crayzmarc]

Going back and watching the old stuff is still valid!

[@hgfishy]

Thanks, Mark. I can put them in my new training plan.

[@jetaimehayr]

Love this! Love kettlebells. Thank you.

[@katchin526]

fantastic, more like this please

[@haifban]

Great content Mark thank you for the detailed instructions on techniques, they make a world of difference. On this routine, would it help men build glutes too?

[@saravanderhoek4024]

Thank you Mark! Fun hearing you say 'a stretched leg is a pretty leg'. You make a point! The legs stretched are more activated as well....😁👍

[@jaymoose6624]

Thanks for the ladies video. I will definitely try this one in the next few days. Nice to see a man giving tips for women too.

[@rachaelforchrist7231]

Thanks for this Mark💯😁💪

[@debwright3190]

😲😲Thank you! Great informational video and tutorial.🏋🏽‍♀️🏋🏽‍♀️

[@branbeelotus]

Wow! Love these exercises.

[@holodeckdragon8876]

You are an excellent teacher! thnx

[@lianaustria]

Thanks Mark!

[@estherpalenschat4356]

Love. YOU. Mark. Wildman!! 🙏 Thank for all your content! Think I'll start by adding the 10# mace with the side to sides...then when I get the side to side down very comfortably, I'll come back to the KB for it. I tried the Side to Side w the KB like 8months ago and I missed my timing somehow, knocked my knee good. Slowed me down for weeks, and it was my less than good knee. So idk if I wasnt paying attention or what. Ugh. I have done that similar swing with the mace before tho, and have a 10#. So..I'll start in again on that. Hoping to add a tiny 7# club to fool around with and feel that stabilization then I'll will see where to go. My KB are heavier(the weights you recommended for women) but cuz of my past injuries I'm doing a slow and steady for increases, trying to follow your math stuff. But I'm ALL in on KB! I absolutely love them! And I love your training and math matrix videos! Helped soooo much! So again..thank you!! 💕

[@rebeccacotto2753]

Loving your content.

[@AndreaShink]

LOVE THIS! TYSM!

[@Charliemmafan]

That third exercise is really unique and new because I've never seen it before but it looks like it would work no doubt about it.

[@teriwalls4169]

More please for us girls ❤️

[@ymnatymnat]

Simple et efficace j’adore merci ☺️

[@susanareid310]

Yay! Thx. ❤️👍

[@ThirtyfourEC]

You're doing the world a service.

[@angeladavies]

Just came across your vd, as a novice excellent explanation Thk

[@may4my]

Hi Mark. thank you for this. What's a good frequency for this set of exercises? Every day, every other day?

[@pennylane5404]

Love it !

[@noneofyourbizmthfr7699]

Excellent!

[@Ksamenk]

I will encourage my wife to start doing this workout!! many thanks!

[@theodora_pilates]

Yay for mentioning Pilates twice!

[@cultivatelife8645]

A straight leg is a pretty 🦵leg. Great exercises.

[@vinayheer7093]

Great video! Can you do some more videos for women's workouts? Thanks

[@abejaamarilla4961]

And for Gorditas please!!

[@gracezamora9835]

Awesome!

[@HerbalND]

Awesome and fun exercises. Thank you!

[@renevanwyk4775]

This is a great video. I'm starting easy short kettlebell workouts again recovering from a medical sedentary period of 3 years. I hope strengthening my lower body to the peak state it was before the medical drama will solve the postural orthostatic tachycardia I am left with right now.

[@MarkWildman]

You could Try the basic single arm club moves. Get an adex club. Start at 3.5 lbs. that’s the lightest you can get and repeat the basics. That helped me recover from several surgeries.

[@renevanwyk4775]

@@MarkWildman thanks for your advice

[@e.c-s8611]

Thank you.

[@prinzeugen4734]

This is good for men!

[@mrsb6291]

Love my Kettlebells ,love this routine .Thanks ! Do you have programmes that can be followed at all ?

[@MarkWildman]

There are a list of at least six programs under my newer videos.

[@liachang126]

"Ladies should be doing this with a fairly light weight; 8 to 12k" and I'm over here with a 10lb... What can I say? I saw it at Ross for $15, I couldn't resist.

[@heychunkybutt2010]

I use the 30lb. It feels better to me.

[@branwen1386]

that is about 12kg

[@branwen1386]

@@bethgleason3896 ah, yes, I was replying to the 30lb comment

[@agnesw4189]

Just bought a 15lbs today....newbie to KB so I'm starting at a weight I can manage.

[@kimbrown8477]

That's great🤗 how do I get a Lean toned upper body workout with KB's?🥳😊😀

[@TheSexy1049]

Thanks nice😁

[@donnamccullough1375]

I havent tried kettleball workouts yet. Not really sure how to get started with it. My normal routine of workouts is every other day i do either my stationary bike or my elliptical then i do pilates everyday and then do a workout video twice a week. How do i incorporate kettleball workout. I just turned 64 and i am always looking for something new for my workout routine

[@norapowell8796]

Thank you for this!!!

[@yetieddy3379]

Mark, will you cover fixing hyperextension on the knee? Also what are your thoughts on starting with a 10lb clubbell?

[@Matthca1235]

I second (the first part of) this request.

[@MarkWildman]

Hmmm 1st one is a big topic... second... starting at 10 is a smart place to start

[@shooshi20]

Hello Mark. Are these exercises safe for ladies with a Diastasis Recti after pregnancy and/or c-section?

[@paprikaveg405]

When will you have a whole kettlebell program for us ladies? I’d love to try 😊

[@MarkWildman]

I will in a few months

[@bestill6505]

Love that suggestion hun!!! I agree

[@bestill6505]

@@MarkWildman thank you!! Really appreciate that!!! Please include us ladies over 40 and who are going through changes (hormones) that would be very helpful.

[@MM-lq2vm]

Love the booty destroyer idea…thank you for sharing 😊

[@lovelyjoypanganiban4478]

I hope you make a beginner’s workout for women.

[@g.hansen1561]

No plants nor scented candles. No bullshit-lingo. Straight to the point. And my booty is hurting... Thanks...

[@yazan80]

Dude! You got to tell the story about the giraffe in the background upstairs. 🤣

[@MarkWildman]

It’s a circus story

[@kenk278]

@@MarkWildman go on....

[@ellaenchantedgoddess268]

Please tell me it's important. Every girl I saw who does kettlebell they are finely shaped which I love it however their waist is so wide, chuncky muscle. I have small tiny waist I wanna keep it but other area, arm shoulder 6pack to be defined. Should I do light KB? or not worth try for me?

[@shirleyelskamp9155]

Is there a slight twisting movement in the knees for the last exercise?

[@sofiahubbard4570]

Hello Mr. Wildman, sharing here w/you that the video about "Neck-exrecises" is the only one I use to watch from your channel; However, latelly I have watch a couple of other videos. With that said, I can Not Thank You enoght for THIS ONE Sir.!!!!

[@ArtyAntics]

Do you have any exercises that can be done in a chair? I have an issue where my body doesn’t regulate my blood pressure when I move up and down (getting up/down or using stairs) but I want to work on my arms and glutes as I have a lot of wasted muscles after being ill so long.

[@happytrees4734]

Crawling (no joke). Mark has some ground movement in his bodyweight training. I’d skip the chair and sit on the ground (activates core and postural muscles). MovNat has an extensive system of training sitting as a skill to develop core and posture, and a lot of crawling and rolling too.

[@remybanner9550]

Hi Mark, great video and love the exercises! Just a quick question...I think I'm doing the Side to Side Swing one incorrectly (Hip Load/Hip Load) for whenever I do it, I don't really feel it in my glutes, but more in my quads, also, I'm almost hitting my knees with the bell (actually did the first time. Ouch) so I'm caving my knees inward to make sure they're out of the way, which I'm sure is not good form. Any tips or suggestions so that I execute correctly and hit my glutes properly? Thank you!!

[@MarkWildman]

I’d have to see a video to have any useful Input

[@melin4882]

How many times a week can or should you do this?

[@Charlenedoesstuff]

Take a shot every time Mark says bootie...lol....jk....I am going to do this workout though !

[@KayJayKe]

Are there any stretch videos or tips from the Mark Wildman 'stable'?

[@MarkWildman]

I keep trying to make that video, but rolling around in the snow is .... less fun. But maybe I’ll just do it. There’s gotta be a dry/ cactus free place around here somewhere

[@KayJayKe]

@@MarkWildman I guess rolling around in the snow is a different kind of fun!!! 😊. Anyhoo, sure it'll be worth the wait when it's done. Blessings to you and yours!

[@gemmadidit4118]

@@MarkWildman DO IT...

[@agnieszkachromicz3369]

HI Mark. My husband found your channel as he was looking for mobility exercises. They are super helpful. Thanks for those. I do have a question on the kettlebell moves for ladies. I have been working out with kettlebells for years and kettlebell swing used to be a part of my regular workout. I used 15- 30 lbs. I stopped doing them as I noticed that I was building muscles in my inner thighs? You recommend only 10-12 lbs, which makes me wonder if I used too heavy weights. I build muscle in my legs quickly but I would like to have slimmer legs. Do you have any suggestions on how I can do this better? THX.

[@MarkWildman]

10 to 12 k

[@MarkWildman]

Use the same weights and go full endurance sets. Endurance train makes you body want to be lighter and more streamlined

[@agnieszkachromicz3369]

Thanks . While I try to find a 10-12 lb kettlebell, is it better to go with 8 or 15 lb which I have at home?

[@pearliemckinzie1528]

@@agnieszkachromicz3369 I think he’s saying kg not pounds which is about 30 pounds

[@jo444]

Thank you. Just bought a kettlebell so will start. To lift the booty (not grow) which of the 3 exercises can I do extra sets of?

[@MarkWildman]

All of them

[@jo444]

@@MarkWildman Thank you!!

[@roxannelevin5905]

Could you possibly make other exercise workouts for women? Are there exercise to help firm up the breast area or lift? Plus, possibly put together a playlist. 🙏 please ❤

[@MarkWildman]

That I could. I’ll put it on the list.

[@CCaravasi]

That would be awesome!

[@saltycat262]

@@MarkWildman Yes please!!

[@andregantenbrink9921]

Hi Mark, I am interested in your thoughts regarding Kettlebell workouts during pregnancy. Is it fine for healthy ladies to follow their normal KB routine until, say, month 6 or even longer? Thanks a lot!

[@Debsterism]

Most likely NOT as there is too much pressure on the core muscles pushing down on the uterus. Most doctors don't want that type of thing - risks miscarriage or prolapsed uterus. Just do light weights, bands, and walk

[@miasgo]

Any advice for lower back pain doing this especially the swing

[@MarkWildman]

squeeze your glutes. if your back hurts, then you most likely aren't recruiting your glutes

[@devontebailey7058]

Do a male version please 🙏🏽🙏🏽🙏🏽🙏🏽

[@terrencemartin2621]

I love these variations, but I think you missed your outro? :)

[@MarkWildman]

I’m trying so ring new

[@MarkWildman]

“Some thing”

[@lancethiele]

Side to side rocket stresses the low back ALOT. Not saying that’s bad, but it’s important to practice technique and start low weight at beginning. Still gotta go through his intro to kettlebell exercises before doing these I feel.

[@lolapop2509]

I love this!! Wish you could make some full training videos. Since I would love to have a trainer like you 😊 Anyways: Keep up the good work man! Lots of love (and kettlebell-power) from Norway.

[@lauriedavis9650]

The REAL Bend & Snap

[@gemmadidit4118]

Feel the POWER of the booty! My engine is RACING! ...thank you sir... second exercise has two sides that makes four.

[@LizzieWhiz]

I have just bought a 2kg kettlebell and have not done any exercise for a couple of years because of back and shoulder problems so I am generally unfit. I have in the past used dumbbells and bands so is it OK to use 2kg kettlebell and work up to heavier weights?

[@MarkWildman]

Yes. That may be a fine place to start for presses and Turkish getups. You may need a 6 or 8 to get benefit from swings.

[@LizzieWhiz]

@@MarkWildman Thanks for the feedback I will get heavier ones.

[@nirmalak1646]

My lower back hurts after doing the side to side set. Am I doing something wrong? I have a weak lower back to begin with but I am trying to get stronger with kettlebells. But after the lower back starts hurting I can't focus anymore on the workout...

[@MarkWildman]

Get a lighter bell or reduce your number of reps or time. Let your back catch up . Most people are limited by their back. But that’s the absolute most important part to strengthen.

[@nirmalak1646]

@@MarkWildman great, thanks for this advice!

[@Stephanyvicx]

should we be locking our knees when coming up?

[@MarkWildman]

You mean standing up at the top?

[@CynsCorner]

Gonna see if you have one like this except for the upper body.

[@tiffanyhernandez4423]

How many reps ?

[@truthhurts...6574]

"If you want to have booty, you have to squeeze your booty all the time." That statement will stay stuck in my mind when I'm exercising

[@bevjane7245]

all the time (except when sleeping :)

[@bevjane7245]

all the time (except when sleeping :)

[@mattbryant6187]

Is the Kettlebell DEADLIFT a worthwhile exercise or is there no benefit if doing swings? I haven't found any tuts on this on your channel.

[@petermozuraitis5219]

I do it as part of my warmup to activate my glutes and hammies or as a part of flow (DL-Row-Clean-Press as an example) but if you want to develop strength via deadlift normally KB's aren't heavy for that, unless you are planning on having a 100lb or 150 lb kettlebell in each hand.

[@prabpharm07]

Deadlift is a pure strength exercise and using a submaximal load like kettlebell definitely won't help making the best use of the exercise, ie., won't help improving strength, since that requires a progressive overload. However, since deadlift is a fundamental human movement pattern, and a foundation of other kettlebell moves, it's imperative to learn it. Swings on the other had add a component of power while using pretty much same movement pattern. So, in my subjective opinion, performing deadlifts with a submaximal load may fail to achieve the primary objective of deadlift, which is strength training.

[@shaungregory1827]

Depends what you're looking to do. The swings are a great way to warm up multiple muscles ready for more focused movements. I like to start each set in my workouts with a minute of each of alternating round the worlds (usually with an uppercut), alternating halos and 2 handed swings. I feel that this gives me a great warmup at the start of my workout, and that at the beginning of each set makes sure I'm keeping pliable for what else is coming. It also gives me a fluctuating heart rate to start my workout. The RTW/Uppercut gets my heart rate up while exercising multiple muscles, then the halos give a great workout to many muscle groups while allowing the heart rate to come down some before the swings - you could take a rest before swinging, but I prefer to still get some muscle activation with a less cardio intense movement before the swings. Then I go hard into the swings and get the heart rate back up. In relation to the deadlifts - I feel I get a great warmup for them this way to be able to perform with good form and depth. As for KB deadlifts - in relation to performing them with a bar, you're not going to be able to load up with as much weight unless you have a large variety of KB's available to you. However, you're going to get good benefit as you'll be firing your hamstrings, glutes and core throughout - and with the ability to have a variety of different grip patterns you can get excellent cross body stabilization throughout. I have 2 different weights in my KB's - so I perform deadlifts with heavier in the right hand, lighter in the left hand and do a full minute. Then I have a 5 second gap to change hands and hit it again for a full minute - so 2 minutes of deadlifts in each set with switching the heavy and light weight half way through. Again, not a bodybuilding function given the lighter weight, but a great exercise to fire multiple muscles and strengthen for real life scenarios. I usually add deadlifts into my routine twice each week, varying the grip and stance each time.

[@decoteco7775]

What's the 4th exercise?

[@may4my]

Suitcase deadlift: right side = 1 exercise, left side = 1 exercise. Total = 2 exercises

[@Raiche58]

Does toning glutes slim down a big bottom?

[@MarkWildman]

If you do it right... yes

[@MangoTheRetriever]

What is the story behind the giraffe?

[@MarkWildman]

Have I not told that

[@cucciafr68]

I need to work on this. You know, to show my girlfriend how it's done.

[@annam8243]

Do you have to breathe like that with each rep?

[@MarkWildman]

I personally really like breathing but feel free to hold your breath for the duration

[@gillianm9367]

@@MarkWildman 🤣🤣🤣

[@foxylilmimi]

8 or 10 lbd no sir we like heavuer weights too i started at 15 now at 20 but use 25 or 30 for some moves lmao we like to feel strong too

[@cleverclone5560]

He was saying 8-12kg, which is about 18-26lbs. So you're right in the recommended range.

[@foxylilmimi]

@@cleverclone5560 ok lol I thought he was meaning lbs all confused. Thanks

[@clairaustin1151]

I got 5pounds

[@petermozuraitis5219]

If you preform the last exercise, side to side rock-its, with a hip circle / glute loop then that exercise will be total glute destruction

[@Sam-vk8xd]

Don’t google ‘total glute destruction’, you might hit up something very different than kettlebell workouts...

[@warriorqueen94]

@@Sam-vk8xd lmao

[@sarahvincent3431]

What the best size to get

[@MarkWildman]

There is a video on that. Check for size recommendations

[@sarahvincent3431]

@@MarkWildman yes thank u just seen it 😂

[@JustinRawley]

Good program Mark, but some of the ladies will need to up the weight a bit. ;-) Really useful to supplement rings and gymnastics work.

[@MarkWildman]

Of course. Some ladies snatch 250 for reps. This is more of a general starting point for more common individuals

[@insanenikral7011]

Did the 5 rounds with a 30 lb like a dumbass Hamstrings hated me for two weeks LMAO

[@orangesnowflake3769]

i feel like id injure myself doing the first one

[@jennyfinch3964]

Are these pregnancy safe?