In recent times, kettlebells have been loved by many people. Compared with dumbbells, kettlebells have more characteristics because they have a handle, so we can perform swings and snatches during training. Movements are more convenient. Today, let’s take a look at the appropriate weight of kettlebells for women to squat.

The appropriate weight of kettlebells for women's squats

Generally speaking, kettlebells are made of cast iron or cast steel. Everyone's physical fitness is different, and weight selection cannot be generalized. For beginners, if your body is relatively weak, it is best to use a 12kg kettlebell. If you have no experience at all, you can start with an 8kg one. If you have some experience in squatting, you can use a 12kg one. For beginner fitness enthusiasts, you can try the 16kg one. However, these standards are not fixed, and the key is to act within your capabilities.

Key points of kettlebell squats

1. Initial action: Place the kettlebell on the ground, feet apart, slightly wider than shoulder width, toes and knees pointing outward at 45 degrees. Hold the kettlebell firmly with both hands, palms facing inwards, towards you. Bend your knees and cross your knees. Keep your spine in a neutral position, at a 45-degree angle to the vertical plane. Squat down, tuck your hips, and keep your thighs parallel to the ground or as parallel to the ground as possible according to your flexibility and flexibility. Adjust your shoulders so that they are directly over the kettlebell. Make sure your feet are flat on the ground and your body's center of gravity is centered. Keep your chest up, your head up, your abs in, and take a deep breath.

2. Action requirements: Exhale, raise your hips and retract your abdomen, squat down and lean forward slightly. Then the hips move upward and forward, while the spine and trunk move upward and backward. Finally, push your feet down hard on the ground, straighten your knees, bring your feet together, push the upper part of your shoulders and back back, lift the kettlebell, and stand upright.

3. Action path: Lift your hips and tighten your abdomen, squat down and lean forward slightly. Then the hips move upward and forward, while the spine and trunk move upward and backward. Finally, straighten your knees and bring them inward, lifting your body until you are fully standing.

Precautions for kettlebell squats

1. Breathing method: Inhale when bending your knees, and exhale when returning to the starting position

2. Make sure your legs are Keep your arms close to your body, elbows tight.