As you get used to your way around the CrossFit gym, you will discover that the kettlebell is the best equipment piece. If you can only use it right, you can enjoy huge benefits out of it. Long ago, kettlebells were only reserved for the toughest and seasoned CrossFitters, a category that included very few women. Today, there are lots of changes and women are quickly taking up kettlebell training in such a big way. Irrespective of whether you want to gain muscle mass, gain strength, or simply enhance your aerobic capacity, kettlebells can take you there. You don’t need to visit a gym for you to exercise. As long as you have the handful of kettlebells and about a half an hour at your disposal, you can do a killer workout right in your garage or living room. Exercising with kettlebells fires up compound muscle groups all at once particularly core muscles which are used for balance. One other aspect of kettlebells that makes workouts even more interesting is that they allow you to add variations and work different movement patterns. Many CrossFitters mix workouts with kettlebells, thereby deriving more fun, motivation, and an all-around engagement. As a CrossFit woman, your approach to kettlebell should be towards safe and effective workouts. The following are some of the mistakes you should avoid. Going Too Light Typically, women go for kettlebells that underestimate their strength. When doing CrossFit exercises such as goblet squat or kettlebell swing, women should capitalize on their legs and not shy away from using heavier weights. The problem with going too light is that it shortchanges your results and encourages poor form which may end up in overuse injuries. The best way to select the right weight is to go for a kettlebell with which you can comfortably do sets of 5 to about 15 reps with good form. Treating Kettlebell Swing as a Back Exercise Technically, the kettlebell swing is not a back exercise, but rather a hip exercise. Therefore, when you swing the kettlebell too low, it takes you into a position where your chest becomes parallel to the floor. You should know that the lower your chest gets; the more force is exerted on the low back. Try keeping a neutral spine over the range of motion. The kettlebell, when done properly, should pass through your legs at knee height. Bending Over as You Unrack and Rack the Kettlebell When women pick up the kettlebell and put it down, most of them don’t consider this as part of the exercise. So, they hunch over and carry the bells across the floor in an improper manner. This can overly stress your spine as well as the surrounding muscles. The best way to pick up any load including the kettlebell is to keep it directly in line with the center of your body mass. In this way, you will also keep it in line with the feet. The last mistake is wearing cushy running shoes. When you come into CrossFit, one of the things you need to change or invest in is CrossFit shoes. Cushy shoes reduce the force transfer and affect the performance of your exercises.

The female body has attracted lots of attention from a number of disciplines including art throughout the human history. Every artist has been coming up with a concept that defines what an ideal woman should look like and what beauty really is. Thanks to CrossFit, women have gotten an opportunity to work themselves out and define their own bodies thereby setting a bar against which they are perceived. The following are the concepts of the female body that CrossFit training has helped define. The Athletic Physique Historically, this type of figure has been the subject of continuous stigmatization because it did not match the widely acknowledged ideals. CrossFit is gradually breaking the mold and changing the fact that being too bulky, and masculine is also an acceptable concept of the female body. With many people joining CrossFit, the social mentality is also changing, and the athletic physique is gaining more acceptance. An Aesthetic of Excellence When you look at the body of a sports person, you are seeing the many hours these athletes have put in to push their physiques to the limit. The whole aim of the intense training is to enhance the athletic performance of the athletes. Sometimes this hard work gives an impressive image which is simply the proof of the strength and dedication these athletes have invested. CrossFit builds into the female athlete, speed, flexibility, strength, precision, and so many other attributes that give them extraordinary performance. As you watch every muscle contract to provide you with the right movement, you appreciate that CrossFit is not just about the bodily appearance, but also the excellence. Fighting to Compete The human body is capable of doing so much and sports, more so CrossFit brings this out in a very clear way. For women, the CrossFit programme gives them a means of escaping from the numerous expectations and stereotypes that they have been subjected to over and over again in the past. Through training, they get the right to compete in sports such as boxing and weightlifting which previously have been the preserve of men. In this way, women have shown the female body is not a weakling, but rather can achieve great performances through perseverance and training. As the variety of competitive disciplines increased in most parts of the world, CrossFit women increased their engagement in the sports, not for the purposes of attaining a skinny figure, but rather to make achievements, stay healthy, and socialize. Pushing the Limits of Performance CrossFit is a strong advocate of body types that defy socially imposed templates. By testing the limits of the female body, CrossFit enables the women folk to discover their agility, speed, and strength. There is no upper limit of performance that CrossFit imposes on women. All the workouts of the day are aimed at both sexes. There is no restriction concerning what the female body can do or become. The many levels of training and the spirit of comradeship make women feel more appreciated and welcome.