Women Who Lift Weights

Proud coach moment tonight. 🤩

A little shout-out to my 6 PM crew for the work they put in practicing kettlebell half sn**ches.

This is not an easy skill to learn. There’s a lot happening at once — timing, hip drive, control, overhead position, bringing the bell back into the rack and then flowing smoothly into the next rep.

Now try doing all of that in a group, in unison, staying controlled and moving together.

They absolutely crushed it tonight.

I’ve been teaching my athletes a lot more kettlebell skills lately, and it’s been awesome watching everything start to come together. Once you move beyond the basic exercises, kettlebell training becomes a whole different level of coordination, skill and athleticism.

Great work tonight, Alana, Sandy, Jasmine and Danielle. 👏🔥

Very proud coach.

As you get older, it becomes even more important to train your body as one system — not just as a collection of isolated body parts.

Strength. Mobility. Balance. Coordination. Grip. Core control. Power.

They all matter.

My student Lynn is 70 and she keeps putting in the work.

In this video, she’s doing kettlebell ballistic rows — one of my favorite movements for building full-body strength and athleticism.

Unlike a slow, strict row, the ballistic row has a little more speed and intent behind it. You use the hips and body to help initiate the movement, then drive the kettlebell up while keeping control through the trunk and shoulder.

Done properly, it trains a lot at once:

• Grip strength
• Upper-back strength
• Core stability
• Hip power
• Coordination
• Shoulder control
• Full-body tension
• The ability to produce force quickly

That’s one of the reasons I love kettlebells so much, especially as we age.

They teach your body to connect.

Your legs, hips, core, back, shoulders, and grip all have to work together.

And that’s how real movement works outside the gym too.

The goal isn’t just to build one muscle.

The goal is to keep your whole body strong, capable, coordinated, and ready to move.

Great work, Lynn. At 70, she’s still training hard and getting after it. 💪

Like this post and comment “KB ” below and we will DM you a sample kettlebell training week and more. ⚡️👇

My student Lynn, at 70, working on her bench press with her daughter and granddaughter spotting. 💪

A couple of months ago, Lynn competed in her first powerlifting competition, and since then she’s kept showing up, training hard, and putting in the work under the barbell.

She’s not just getting stronger — she’s keeping her body strong, capable, and mobile too.

This is what consistent training looks like.

Great training and great benching, Lynn. 👏

A couple of months ago, my student Orathai competed in her first powerlifting competition.

Now she wants to learn weightlifting.

And honestly, it’s been a lot of fun teaching her these lifts.

In this video, Orathai is working on the hang sn**ch.

The hang sn**ch is a great exercise for learning how to create power, move fast, and coordinate the entire body as one unit.

It helps develop:

• Explosive hip extension
• Speed under the bar
• Timing and coordination
• Overhead stability
• Mobility
• Confidence with Olympic lifting technique

Starting from the hang is also a great way to learn because it simplifies the movement and lets you focus more on the second pull, bar path, and getting under the bar quickly.

Weightlifting is very different from powerlifting.

Powerlifting teaches you to grind.

Weightlifting teaches you to move fast.

Both are valuable, and learning both can make you a more complete lifter.

Well done, Orathai. 👏

Ruby K is 78 years old — still working hard, still training, and still getting stronger. 💪

In this video, she’s working on the kettlebell military press.

Ruby has been dealing with a shoulder issue, so right now the goal is simple: keep her training, keep her moving forward, and find pressing variations that feel strong, controlled, and pain-free.

That’s one of the reasons I like kettlebells so much.

If a barbell overhead press feels uncomfortable, or even dumbbells don’t feel quite right, a kettlebell can be a great alternative. The way the kettlebell sits and moves around the arm often allows you to find a more natural pressing path.

The kettlebell military press is excellent for building:

• Shoulder strength
• Triceps strength
• Upper-back stability
• Core and trunk control
• Grip strength
• Better overhead coordination

It also gives you more freedom than a fixed barbell position, which can be useful when you’re working around cranky shoulders.

Another great option is the Arnold press, where the arm starts in a more rotated position and moves naturally into the press. Different tools, different angles, same goal: find the variation that lets you train hard without forcing a position that doesn’t feel right.

That’s the big lesson here.

You don’t always need to stop training because something hurts.

Sometimes you just need a better exercise choice.

Well done, Ruby. At 78, she’s still showing up and putting in the work. 👏

Want to add more kettlebells to your training?

Like this post and comment “KB” below and we will DM you a sample kettlebell training week and more.