The body works by using a series of movement patterns in order to navigate daily life. If you progress each individual movement pattern it ensures that you do not get ahead of yourself and allows time for the body and mind to adapt.
Each workout will be using hundreds of muscles at a time meaning you will not only burn a lot of calories but also challenge your cardio too. If you have never used these full body workouts before then I recommend that you take your time and progress slowly.
Start at the beginning and only progress onto the next workout when toucan comfortably complete all the repetitions. These first 3 kettle bell and dumbbell workouts introduce you to the fundamental movement pattern of the dead lift.
It is very important that you master the basic dead lift movement pattern before processing on to more advanced exercises as it conditions the legs, buttocks, hips, core and back muscles. The format of this first workout is simple, perform the step ups first and then the single arm dead lifts taking as little rest as possible in between exercises.
We use step ups when climbing stairs and generally negotiating our way around in daily life. The height of the step is important to get full buttock muscle activation.
I recommend a step height that elevates the front leg to a 90-degree angle or parallel with the floor. The single arm dead lift works into most muscles of the body but in particular the buttocks, hamstrings and back.
The dead lift movement pattern is very important for so many other exercises (swing, clean, high pulls, snatch) and must be performed correctly with a nice flat back. The Jefferson squat is similar to the single arm dead lift except you use both hands for the movement.
As you are using two hands for this movement and hundreds of muscles in your body you will need to increase the dumbbell weight. Remember to keep the arms straight throughout the movement and drive with the hips and legs.
The kettle bell halo will condition as well as mobilize the upper back and shoulders. Workout 3 adds in a some sideways or lateral movement to target the buttocks differently.
Lateral step ups work into the sides of the buttocks as well as the legs and core muscles. Keep your chest up and focus on nice smooth transitions from one hand to the other.
Having completed the 3 beginners kettle bell and dumbbell workouts you should now have a solid workout foundation to build upon. Next we start adding in some more dynamic exercises that will elevate your heart rate even higher.
Work hard to get your back knee down to lightly touching the floor and lock out your front leg in the top position. The squat and rotational press is a huge full body exercise that will really elevate your heart rate.
Holding the dumbbells at shoulder height squat down until your thighs are parallel with the floor. Drive up from the floor rotating in one direction while pressing the dumbbells overhead.
Don’t cheat and rush the squat movement in order to complete the exercise. Another full body workout that will test your shoulder stability and strength.
Ensure that the back knee touches or gets very close to the floor in order to fully activate the buttock muscles. Keep your chest up and core tight in order to stabilize the movement.
The kettle bell clean and press is a real fully body strength move that leaves no muscle untouched. Create tension through your whole body by squeezing your fist and clenching your buttocks tight before pressing the kettle bell overhead.
Keeping your weight on your one heel perform a double dumbbell row. You will develop full body strength, stability and mobility with this kettle bell exercise.
Starting from the lying down position and keeping the arm straight sit up and then stand. It is very important not to rush the kettle bell Turkish get up, work slowly and methodically.
A superb full body workout that will build strength and improve your cardio. One of my favorite combination workouts that achieves so much in only a short amount of time.
The trick to this exercise is to keep one foot still while the other continuously lunges forwards and then backwards. Try to avoid touching your foot down in between repetitions to increase the difficulty of the exercise.
You will need to actively drive your hand through at the top of the movement to avoid the kettle bell banging onto your wrist. Our final workout uses 3 full body exercises that are performed one after the other to develop strength, cardio and mobility.
Performing the kettle bell swing with one hand rather than two increases the rotational demands on the core muscles as well as the stability required in the shoulder joint. You will need good hip mobility in order to complete the kettle bell deck squat.
Start with a deep squat before rolling backwards, bridging and activating the glutes. Next, use the kettle bell to help pull you forwards and back up and into the standing position.
Above I have listed 9 kettle bell and dumbbell workouts starting with the easiest and finishing with the most challenging. Make sure you hinge your hips, keep you chest up, and keep your arms tight into your body as the dumbbell swings up.
Extending your arms can force you to lose your coordination, throw you off-balance, and cause injury. With kettle bells a clean, the bell lands between your chest and bicep, snug in line with the armpit.
It should land very softly caused by great timing and efficient rotation of the wrist. The unloading of the dumbbell from the shoulder back to a swing is very similar to that of the kettle bell in that you thrust it forward slightly in order to extend, brace, and prepare to follow a natural swinging curve.
With snatches, the idea is to keep the kettle bell or the dumbbell close to your body on the upward thrust. The upward momentum comes from the hip extension and power provided by your legs and glutes.
We want to keep the center of gravity as controlled as possible to prevent forward or backward momentum that can cause injury. On the way down however, you simply flick your wrist down and follow the natural fall of the weight.
There are a TON of exercises that volcano with a kettle bell, and they work well for muscle engagement, strength building, and cardio. You can convert a dumbbell into something that works very much like a kettle bell by using a piece of equipment called the Kettledrum.
There are also many other exercises, like dips and overhead presses that can be done effectively with both kettle bells and dumbbells. The instructor explains the moves with dumbbells to start and then kettle bells.
Some exercises like the kettle bell snatch aren’t as easy to do with an unmodified dumbbell. In this case, there is a great piece of equipment on the market called the Kettle Grip.
The Kettle Grip lets you put a kettle bell handle on almost any dumbbell, this greatly increases the amount of kettle bell exercised volcano with a dumbbell. This product seems a bit weird when you first look at it, but the construction is good and it does exactly what it says it does and provides a solid kettle bell grip onto almost any dumbbell.
TIP: If your dumbbell has a straight handle, the Kettle Grip will work. Here’s another short video showing some different kettle bell moves with a dumbbell that has a Kettle Grip handle.
Overall, the Kettle Grip is a solid choice for turning dumbbells into something close to a kettle bell. When using the Kettle Grip it’s important to remember that the weight distribution is a bit different from a traditional kettle bell, but the workouts that can be achieved with the Kettle Grip conversion are quite similar.
I personally love Bow flex equipment because of how easy they are to use and the quality of the products. Overall, the most important thing volcano is some level of resistance training.