By Mitushi Ajmera, Nutritionist & Senior Master Fitness Trainer
Kettlebells are compact, versatile tools, mostly used for power training, that can help women build serious upper body strength through functional, compound movements, right at home. Just one or a pair of kettlebells can deliver strength, control, mobility, and even cardio, making them ideal for busy women with limited time or access to the gym.
Tips for Getting Started:-
- Start light: Begin with 6–8 kg and focus on technique.
- Train 2–3 times a week: Allow for recovery.
- Warm up well: Mobilise shoulders, wrists, and spine.
- Balance your routine: Include lower body and core-focused kettlebell work too.
7 Upper Body Kettlebell Exercises Using Different Grips:-
Each of the following exercises uses a different kettlebell grip to target the shoulders, chest, arms, and upper back in unique ways.
Dead Kettlebell Row (Handle Grip)
Targets: Lats, rhomboids, rear delts, biceps.
- Grip technique: Hold the kettlebell by the top of the handle & in a neutral grip (with
palms facing in). - Stand bent over with the kettlebell between your feet.
- Grab it with one hand using a handle grip, keeping your spine neutral and core tight.
- Pull toward your waist, leading with the elbow. Lower with control. Switch sides.
Kettlebell Halo (Horn Grip)
Targets: Shoulders, upper back, traps, mobility.
- Grip technique: Grip both sides of the handle (horns) with palms facing in.
- Hold the kettlebell upside down and circle it around your head. Keep the motion slow and controlled, elbows in, core tight.
Kettlebell Swing to High Pull (Hook Grip)
Targets: Shoulders, arms, glutes, posterior chain.
- Grip technique: Let the kettlebell rest in your fingers, not deep in the palm.
- Start with a one-handed swing. As the bell rises, guide it into a high pull, driving the elbow back and up.
Kettlebell Push Press (Rack Grip)
Targets: Shoulders, triceps, core.
- Grip technique: Rest the bell diagonally across your palm, with your elbow close to
your ribs. - In the racked position, use a dip-and-drive to press the kettlebell overhead.
- Lock out and lower with control.
Supine Kettlebell Chest Press (Bottoms-Up Grip)
Targets: Chest, shoulders, wrist, and stabilizer control.
- Grip technique: Hold the kettlebell upside down, with the bell above the handle.
- Lie on your back and press the kettlebell upward, keeping it balanced.
Suitcase Carry (Suitcase Grip)
Targets: Grip, lats, obliques, anti-lateral core strength.
- Grip technique: Hold the kettlebell at your side, as if it were a suitcase.
- Walk slowly without leaning. Keep spine neutral and core engaged.
Overhead Carry (Overhead Grip)
Targets: Shoulder endurance, posture, upper body stability.
- Grip technique: Press the bell overhead; it rests on the back of your wrist, handle between your thumb & index finger.
- Walk with it locked out, shoulder packed, and core braced.
Kettlebell workouts are a powerful, time-efficient way for women to develop upper body strength, functional fitness, and overall confidence. With consistent training and proper technique, you’ll not only see physical changes but also feel stronger and more capable in everyday life.