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.
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. Even though toucans a dumbbell in place of a kettle bell for many exercises and toucan extend its functionality even more with a Kettle Grip, these two pieces of equipment are not the same.
Toucan also modify how you use a dumbbell for many kettle bell exercises. 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 toucan do is some level of resistance training. Fitness Show Description Download the FREE HAS fit app:Android http://bit.ly/HASfitAndroid iPhone http://bit.ly/HASfitiOS. Visit http://hasfit.com/workouts/home/advanced-high-intensity/ kettle bell -workout-for-beginners/ for the 25-Min Beginner Kettle bell Workout for Fat Loss Kettle bell Workouts for Beginners Men Women instructions. Donate with Patreon: https://www.patreon.com/hasfit. Shop HAS fit Tribe store: https://hasfit.myshopify.com/. Get up to 2x Faster Results by following a Fitness Program Calendar:Which program is right for me?
This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it.
If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately…HAS fit offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
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Toucans kettle bells or dumbbells interchangeably for some exercises, such as bicep curls or lateral raises, John adds. This can limit your workout routine if the gym doesn’t have the kettlebellyou need, if someone’s using it or if you don’t want the expense of buying every available weight for home use.
General Fitness: Dumbbells. 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. Movements like the kettle bell swing, clean & jerk, and snatch are all exercises that can be programmed for the adaptation of power that the dumbbell falls slightly short on.
The exercise is great as a warm up for the shoulder girdle which includes the upper back. Slowly bend at elbow to bring the kettle bell up to eye level.
Taking the Russian twist up a level by adding weight such as a dumbbell, kettle bell or your chosen household item, will increase the demand on your core to maintain the v-position while rotating your torso. All exercises, including Olympic lifts can be done using kettle bells. All right, guys, stay tuned, we’ll be having more workouts posted for you every day, Monday through Saturday.
From Natural Bodybuilding by John HansenHuman Kinetics, 2005 If there’s a big discrepancy between your upper and lower-body strength, you may need to buy two kettle bells, one in the lighter range for upper-body exercises and a heavier one that challenges you enough during lower-body exercises. From Smarter Workouts: The Science of Exercise Made Simple by Pete McCallum Kinetics, Incorporated, 2018 Toucans either a barbell or dumbbells with
From Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning by Robert Dos Remedies, Michael Boyle, Editors of Men’s Health MagaziPotter/Ten Speed/Harmony/Rod ale, 2007 Toucan also use a barbell or kettle bells. From Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever by Strauss ZelnickGalvanized Media, 2018 Toucans a barbell or two dumbbells.
From The Athlete’s Way: Training Your Mind and Body to Experience the Joy of Exercise by Christopher Bertrandt. From The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight by Tom VenutoPenguin Publishing Group, 2009 Toucan do this with a barbell or a dumbbell ; it makes no real difference.
From Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia by Franco ColumbuCreators Publishing, A kettle bell works too, but using a difficult grip is part of the idea. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.
Improved movement at the hip great conditioning in a small space increased strength of the glutes and hamstrings improved coordination of bracing and relaxation make ya look better naked I've put together a quick video to show you how to swing your dumbbells from the end plate.
You'll feel a lot less like you're missing out because your gym lacks kettle bells and you'll reap the same benefits. If you're looking a for a great simple addition to your training for better work capacity and conditioning try adding 100 swings a day.
Plus we'll send you a copy of Brian's Push Ups & Tacos, Your guide to fun & fitness in San Diego. But the good news is that, with nothing more than a single dumbbell or kettle bell, you have everything you need to exercise virtually every muscle in your body.
Combine those kettle bell / dumbbell moves with some simple body weight exercises, and toucan have a very effective workout without leaving your home. For a start, you ’ll have to engage your core more than you would for two kettle bells or dumbbells to maintain an upright torso.
Using just one weight will also identify and allow you to fix left-to-right strength imbalances. Address this problem by doing more reps of the exercises you find easier and less of those that are more difficult.
Here are 10 home workouts that use nothing but a single dumbbell or kettle bell and some body weight exercises. Warm up for a few minutes before you start by doing some jump rope, dynamic mobility work and stretching.
You may need to modify your technique a little depending on which you use, but the performance of each exercise will be mostly the same. This fast-paced workout will drive your heart and breathing rate sky-high and will condition all of your lower body muscles too.
It’s also a good exercise for your core and upper back, as these muscles will have to work hard to stabilize your shoulders and spine. Single Arm Swings Stand with your feet shoulder-width apart and your kettle bell / dumbbell in your hand.
Bend your knees slightly and hinge forward from your hips. 3 — Goblet squats This exercise mainly works your quads, but you may also feel it in your glutes and hamstrings, especially having just done swings.
Push your hips back, bend your knees, and squat down until your thighs are parallel to the floor. 4 & 5 — Single-leg Romanian dead lifts work your posterior chain and are also useful for improving your balance and mobility.
Stand with your feet together and your kettle bell / dumbbell held in front of your hips. Bend your supporting knee slightly for balance, but then keep it rigid.
Hinge forward from your hips and lower the weight down the front of your leg toward the floor. 6 — Squat jumps Finish your circuit on a high with this lower body power exercise.
Toucan do squat jumps with just your body weight or, if you want a tougher workout, with your kettle bell / dumbbell held in the goblet position described in exercise #3. Stand with your feet shoulder-width apart, toes turned slightly outward.
Bend your knees and squat down until your thighs are about parallel to the floor. Extend your legs powerfully and jump up into the air as high as you can.
Try to minimize ground contact time by imagining the floor is hot. If you aren’t using a kettle bell / dumbbell, swing your arms for extra momentum.
1 & 2 — Single-arm floor press You don’t need a bench to work your chest at home. Floor presses are a similarly effective exercise and are actually easier on your shoulders.
Lie on the floor with your legs bent and feet flat. Lift and hold your kettle bell / dumbbell at arm’s length over your chest.
3 & 4 — Single-arm bent-over row Working your lats, mid-traps, rhomboids, posterior deltoid, biceps, and core, this exercise is good for your posture as well as your muscular development. Bend your arm and pull the weight up and into your ribs.
Keep your hips and shoulders square throughout — no twisting allowed! Press the weight back up and over to return to the side from which you started.
However, this exercise uses lots of upper body muscles at the same time, including the pecs, lats, deltoid, and triceps. Bend your elbows slightly, but then keep them rigid for the duration of your set.
In addition to being a great muscle builder, it’s also an effective shoulder and upper back mobility exercise. Hold your dumbbell / kettle bell in front of your chest — the goblet position.
Circle the weight carefully around your head in a clockwise direction. On reaching the start position, reverse direction, and circle around counterclockwise.
Looking for a workout that takes minutes and not hours but will still boost your fitness and help you burn fat? 1 — Burpees This body weight conditioning exercise works virtually every major muscle in your body.
Make this exercise easier by omitting the leap into the air and/or the push-up. Hinge forward from your hips and lower the weight down between your knees.
1 — Kettle bell / dumbbell snatches Place your weight on the floor between your feet. Drop your hips, straighten your arm, lift your chest, and brace your core.
Dip your knees slightly to catch the weight at arms’ length above your head. If you are using a kettle bell, allow it to flip over your hand and come to rest against your forearm.
This workout, as advertised, works your entire body using a combination of body weight and single weight exercises. Alternatively, toucan do this work out as a circuit, doing three laps, and resting 1-2 minutes between each one.
Goblet reverse lunges Pull-ups Decline push-ups Alternating lateral lunges Body rows Single-arm push-press (left) Single-arm push press (right) Goblet kick-stand sumo squats Saxon side bends Planks (hold for 30-60 seconds) Step back with one leg and lower your rearmost knee to within an inch of the floor.
Step forward and return to the starting position, and then do another rep but leading with your other leg. Use a doorway pull-up bar or, if you don’t have one, a strong roof joist or even a tree branch.
Tip : Place something solid under your door to prevent causing damage to the hinges. Hang with your arms straight, and shoulders pulled down and back.
Without kicking or jerking, bend your arms and pull your chin up and over the bar. Feel free to put your feet on the floor, rest on your knees, or even raise your hands to make this exercise more manageable.
Decline Push Ups Stand with your back to a knee-high chair, step, box, or bench. Bend your arms and lower your chest down to an inch or so above the floor.
Do not let your hips sag and don’t jut your head forward. 4 — Alternating lateral lunges This lunge variation works all of your lower body muscles but with an extra emphasis on your hip abductors and adductors, which are located on your inner and outer thighs, respectively.
5 — Body rows Coming a close second to pull-ups, this is another excellent upper back and biceps exercise. Reach up and grab the edge of the table with a shoulder-width, overhand grip.
Keeping your body straight, bend your arms and pull your chest up to the underside of the table. 6 & 7 — Single-arm push-press While the push-press is primarily a shoulder exercise, your legs and core also get a good workout.
This exercise will increase total body explosive power. 8 — Goblet kick-stand sumo squats This exercise works your inner and outer thighs, as well as your quads, glutes, and hamstrings.
It also increases the load on one leg at a time, making it a little more challenging than regular squats. Press and hold your dumbbell / kettle bell over your head to arms’ length.
10 — Planks Your final exercise is a core training classic that emphasizes your rectus abdominal, which is the muscle on the front of your abdomen. Lie on your front with your arms bent so that your forearms are supporting your body weight.
Over and done in 25 minutes, it works virtually every muscle in your body in just a few square yards of space Starting your stopwatch, do the following four exercise sequence and then jump rope until the next 2½ minute point.
Hang with your arms straight, and shoulders pulled down and back. Without kicking or jerking, bend your arms and pull your chin up and over the bar.
Squat down and place your hands flat on the floor, fingers pointing forward, and roughly shoulder-width apart. Bend your arms and lower your chest to within an inch of the floor.
Bend your legs and rest your knees on the floor to make this exercise easier. Not only is it a full-body strengthener, but it’ll also drive your heart and breathing rate through the roof.
Use your abdominal to lift your lower back and butt off the floor, rolling your knees toward your shoulders. 5 — Jump rope This classic cardio exercise is your active recovery.
Jump rope until the next 2½ minute mark and then repeat the circuit from the beginning. Flick your wrists, so the rope comes up and over your head.
Stay low to the ground — the rope is only a fraction of an inch thick, and there is no need to jump too high. A chipper is a workout made up of many repetitions that you then chip away at until you have completed them all before moving on to the next exercise.
Do 100 reps of each of the following lower body body weight and dumbbell / kettle bell exercises. Toucan only move onto the next exercise when you ’ve done all 100 reps of the previous one.
Step out, so your feet are about 1½ shoulder-widths apart, and toes turned slightly outward. Straighten your arms, drop your hips, lift your chest, and brace your core.
Without bending your arms or rounding your lower back, drive your feet into the floor and stand up straight. Push your hips to the rear, bend your knees, and lower the weight back to the floor.
2 — Goblet step-ups are a good quad, glute, and hamstring exercise that will also elevate your heart and breathing rate. Doing them with a kettle bell or dumbbell in the goblet position will increase core activation as well as the load on your legs.
Adding a 180-degree mid-air turn makes them even more demanding and will improve your agility and athleticism too. Bend your knees and squat down until your thighs are parallel to the floor.
Jump up and into the air, turning through 180-degrees, so you land facing the opposite direction. It’s a bodyweight-only move, but if you are looking for a tougher workout, toucan also do this exercise with a dumbbell or kettle bell in the goblet position.
5 — Power jacks Your final exercise is the easiest of the five, but that’s no bad thing given everything you ’ve done to get to this point. For this workout, you are going to alternate between goblet squats and push-ups, doing a set of 20 reps at the top of every minute, i.e.,
Push your hips back, bend your knees, and squat down until your thighs are parallel to the floor. Used by everyone from elite athletes to special forces soldiers to kids in physical education classes, it’s a fantastic exercise for your chest, triceps, and shoulders.
Squat down and place your hands flat on the floor, fingers pointing forward, and roughly shoulder-width apart. Bend your arms and lower your chest to within an inch of the floor.
Bend your legs and rest your knees on the floor to make this exercise easier. Lower the weight to your waist and then bend your legs, returning it to the floor.
As an added benefit, shifting the weight from one shoulder to the other will also work your core. 3 — Jumping lunges This explosive exercise works your entire lower body and will also push your fitness to the limit.
Bend your legs and lower your rear knee to within an inch of the floor. Jump straight up and, while you are in the air, swap legs, so you land with their position reversed.
4 — Mountain climbers This intense exercise works your legs and abs and will also increase your heart and breathing rate. Pump your legs as fast as toucan, as though you were sprinting up a steep hill.
Brace your abs, bend one leg, and pull your knee up and into your chest. Ply push-ups x 10 Side-step swings x 10 (five per side) Spider curls x 10 Tactical lunges x 10 (five per leg)
1 — Ply push-ups This explosive push-up variation will increase upper body pushing power. Power, which is force generated quickly, is an integral part of almost all sports.
Adopt the push-up position with your arms and legs straight, and your core braced. Bend your arms and lower your chest to within an inch of the floor.
Land on slightly bent arms and then descend into another rep. Minimize ground contact time by imagining the floor is hot.
Hinge forward from your hips and lower the weight down between your knees. It’s unclear why it’s called a tactical lunge, but however it got its name, this exercise is an awesome leg move.
Stand with your legs together, arms by your sides, and a kettle bell or dumbbell in one hand. Step forward, bend your legs, and lower your rear knee down toward the floor.
Simultaneously pass your weight under your front leg and grab it with the opposite hand. If toucan ’t find the information you are looking for below, drop us a line in the comments section, and we’ll get back to you as soon as we can.
But, for some exercises, especially those that start with the weight on the floor, you may need to stand your dumbbell on its end and hold it by the plates. When doing goblet squats, hold your dumbbell by placing your hands inside the weight, plates with your palms facing up.
For swings, toucan hold the dumbbell handle by interlocking your fingers. Trust us — toucans dumbbells for most kettle bell exercises and vice versa.
Just find a strong and preferably fabric shopping bag, put a few heavy books in it, grip the top, and get to work! You could also use a plastic water jug with a handle, or almost any other sufficiently heavy object toucan grip with one hand.
Do fewer reps of each exercise Do fewer sets of each exercise Take longer rests between sets Take longer rests between circuits Reduce the length of the intervals Reduce the length of the workout Do easier versions of the prescribed exercises, or use easier alternatives Exposure to sunlight and fresh air will lift your mood and may even boost your immune system (1).
If the sun is very hot, protect your skin and eyes by wearing a high SPF sunscreen and sunglasses, and don’t forget to drink plenty of water to stay hydrated. These workouts were not designed with any specific gender in mind and will be beneficial for both men and women.
While they aren’t muscle-building workouts, they will help strengthen and condition all your major muscles, usually while improving cardiovascular fitness and burning lots of calories at the same time. Having access to nothing more than a single kettle bell or dumbbell might seem like a barrier to effective exercise, but, really, it doesn’t have to be.
In fact, such a limited amount of exercise equipment forces you to become very inventive, stimulating your mind as much as your body. And just think how much easier it will be to design workouts when you return to the gym and cause all those machines and benches.