But most people don’t keep kettle bells next to the washing machine (yes, I’m a crazy person), and so I realize I had it easier than most. Naturally, a lot of people felt they couldn’t work out because they didn’t have equipment.
For argument's sake, I’ll admit that sometimes you just need a little something extra to spice up your workouts. When you don’t have access to a gym and you don't have any traditional equipment at home, it’s time to get creative.
You now have a weighted vest substitute to make squats, push ups and lunges that much harder. Another idea, which I’m stealing from a client because we actually do this during our sessions, is to grab a bag of kitty litter, dog food or salt (for melting ice).
In fact, they can be used as complementary tools, rather than competitive ones, to help you reach your strength-training goals. Since the exercises that involve them are more static, there's less risk of injury for those without much experience.
The ability to swing kettle bells provides training for muscle groups across planes other than vertical (sagittal) and horizontal (transverse). Kettle bells provide a better cardio workout because of the extra movement involved in the standard exercises.
The swinging action of kettle bells creates a fluid movement, which may be easier on the body. Bonus: A kettle bell swing can activate the entire posterior chain of muscles in a way that dumbbells can 't.
A 2016 study even found that kettle bell training is effective in lower back pain treatment. Kettle bells improve functional strength, which is typically defined as strength that is applicable in everyday life situations (like carrying heavy grocery bags).
When crafting your strength routine, choose exercises and equipment that are convenient, safe for you, and that will best help you reach your goals. Learning more about the basics of weight training can help you find your path to a stronger you.
Of the 15 exercises in the metabolic workout, only two do not involve the whole body: single-arm presses and seated twists. More examples of functional exercises you can use are snatches, dead lifts, split squats, lunges and Turkish get-ups.
All of these require you to coordinate joints and muscles across your upper and lower body. When you use it, your muscles must work to lift the weight and stabilize a shifting balance point.
For example, in the kettle bell hard swing exercise, the forces pulling against your arms and core are constantly changing in direction and intensity. The hard swing with a dumbbell isn’t as effective because the load is closer to your hands and the grip is different.
This allows you to lift a heavier weight and isolate a specific muscle, both of which build strength. Start by using a dumbbell, and progress to a kettle bell after you’ve built up more core strength.
For two hand swings I strongly recommend a “core blaster,” which you can find online. You can snatch, clean, and press effectively, but they will not be similar to kettle bell movements.
Hi where, I thought they were awkward too until I found Pavel Macek's training materials. He has a lot of free information on dumbbell swings, snatches, and jerks.
I have a pair of loadable ones and because of the rotary component of the movements and side loading, I'd never do a snatch with one of them. I have a good pair of 24 inch steel handles that take standard plates with metal collars that have 2 screws in them to secure them.
I had an Olympic pair and spent good cash for a “collar upgrade” but noticed they weren't as secure as I hoped. The dumbbell clean, swing and snatch are great movements but without doubt, make sure you've got secure collars.
In The Russian Kettle bell Challenge, Pavel advocated a program minimum using dumbbells (as KB's weren't widely available at the time of publication) wherein you take a 30lb dumbbell and perform sets of one arm snatches followed by ab work and hamstring stretches 2-3 times per week. It claims to be able to take a traditional dumbbell set and make them into kettle bells simply by adding the grip.
It is billed as being a great way to get a good workout while traveling and gives you a very large weight range because it works with dumbbells up to 55 lbs. And finally, I’ll provide a sample of actual customer feedback on the Kettle Grip.
It is also a very good value for people who already own a traditional single weight dumbbell set and want to try kettle bell exercises for the first time without spending a ton of money. Interior foam to create a secure grip on nearly any style of fixed weight dumbbell.
You don’t want your dumbbells slipping around in the handle and that doesn’t happen with this product. For some moves, you will have to rotate the handle 90 degrees to a “thumbs up grip.” You may also need forearm guards to protect your arms during workouts because the dumbbells don’t have the same smooth surface as a kettle bell.
Lower Center of Gravity The Kettle Grip produces a lower center of gravity than a traditional kettle bell and this can make the weight “feel” heavier. Check out this quick 20-second video that shows you how to use the Kettle Grip and how easy it is to pack.
Long story short, I think the performance of the Kettle Grip will completely come down to the setting you’re in, and want you out of it. If you understand that it’s obviously not a true kettle bell and account for that, then I think you could be subtly pleased with the performance.
It will save you money and space over time as you look to expand your home gym. I love mine & travel with it super easily as it fits in my carry-on & now I can be even more innovative in my hotel gyms. Product feels solid while in use.
Julie Glassman For someone who has taught group classes for many years, I see these as a nice addition to a studio. Quick transitions, adds versatility to programming options, has a small footprint, and is cost-effective.
Giovanni Rosella Ability to Increase Weights in Smaller Increments And the ability to increase weight by smaller increments could really help those who are new to kettle bells.
The handle moves the weight a good five to six inches away from you compared to a traditional bell, that takes a bit to get used to. Fowler 13 If you understand what the Kettle Grip does, which is to give you a kettle bell style workout using a grip on dumbbells then these are a great value.
Have an existing dumbbell set and want to test the waters with a kettle bell workout for a low cost. There aren’t any other lightweight kettle bell grips on the market that do the same thing as the Kettle Grip.