Or you can perform an entire workout with one kettle bell on the days you can’t make it to the gym. If you’re just starting out or you don’t have much cash, consider making your own kettle bell with items you might already have at home.
DIY kettle bells are easy and cheap to make, you can purchase everything you need at your nearest home improvement store or online. Ok seriously, dumbbells are good and do have their benefits, but a kettle bell can add an extra dimension to your workouts.
Isolating specific muscle groups Increasing strength Beginners learning to work out with free weights Versatile handle that allows for a greater variety of exercises Unique, off-centered design that challenges your entire body during every exercise The option to work slow “grinds” or quick, explosive movements The ability to train a wider range of motion Huge improvement in grip strength
Workout in the privacy of your home and save time travelling to and from the gym Relatively small, easy to store, and portable Train full body strength, endurance, and power all at once Cheaper than a machine and nearly indestructible (no maintenance costs!) Time efficient, full body workouts Target the core muscles with each exercise Blast calories and fat
They strengthen joint tendons and ligaments while providing a cardio workout that is easy on the joints That is, your back side, from head to toe Increases mental focus and coordination Let’s take a look at six different ways you can make your own kettle bell at home, from simplest and inexpensive to methods that require slightly more money and time.
Very easy to make The least expensive DIY kettle bell If you use water, the movement of the water will create a unique challenge as it sloshes around You can easily make two of these kettle bells and have a matching set Not only is it inexpensive and quick to make, but it’s a lighter weight which is great for those new to kettle bells.
If you are travelling and don’t have exercise equipment or access to a gym, this Milk Jug Kettle bell is a great option. That is, a larger bag would weigh more but would make swinging difficult.
The empty, waterproof bag is light and easy to transport. Depending on the size of the bag you purchase, you could fill it with up to 60-70 pounds of water.
I would suggest buying a high quality Kayak Dry Bag that would last longer. Choose the thickness of your handle (rope) to suit the grip size of your hand.
In some ways, the looseness of the rope mimics the instability of a kettle bell. A rope end could easily come loose, or the limp handle may cause an injury.
Make the handle by securing the two 4” pieces of pipe on either side of the “T” fitting. Secure the longer pipe (8-12” piece) into the vertical end.
Finish your DIY kettle bell by attaching the floor flange. The handle may be uncomfortably wide, especially for shorter people as they swing between their legs.
This DIY kettle bell will be more expensive if you purchase weight plates. Gloves are recommended to protect your hands, however they reduce your contact with the kettle bell and increase the chance of blisters when the material gets pinched.
Check the T-Handle kettle bell frequently for wear and loose parts. The bottom two elbows allow for more contact area to create a stronger bond in the cement.
Cut your ball open with one six inch slit that has small holes on either side big enough for the pipe handle elbows to fit in easily. Mix cement according to directions and fill ball 3/4 full.
This DIY kettle bell is a fixed weight and it is determined by the size of the ball you buy. Consider what shape you would like your kettle bell to have on the bottom as well as how deep set you want your handle to be.
Use duct tape to cover one end of your PVC pipe. Heat the PVC pipe in an oven set at 350 °C for a few minutes until it is moldable.
Cut into your basketball ball with a utility knife in a capital “I” shape. Good for long-term use This handle mimics the shape of a real kettle bell and it is smooth on the hands.
When heating the PVC pipe handle in the oven, do not leave it unattended. Now that we’ve looked at several kinds of DIY kettle bells, what it comes down to is personal preference.
Do you want to work with cement or would you prefer the simplicity of water or sand? If you desire a kettle bell that is easily adjustable, you’ll want to stick with the T-handle with the weight plates.
No matter which DIY kettle bell you choose to make, you’ll be saving yourself money while creating an amazing fitness tool. Even if you would be limited to performing only swings with your make-shift kettle bell, you will still be burning fat, strengthening your muscles, and increasing your endurance in just a few short workouts a week.
The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile. Kettle bell workouts offer a lot of flexibility.
Sign up for a kettle bell class at the gym or online to learn how to do the moves safely. It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts.
You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups. Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles.
The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses. Lunges and squats are among the most popular moves in a kettle bell workout.
Your tush will be toned by using the kettle bell for added weight during lunges and squats. Using a kettle bell for a dead lift helps tone your back muscles.
The kettle bell is an effective weight that will build muscle strength. You may want to sign up for classes in person or online to learn the basics of a kettle bell workout.
Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell. Depending on the program, you may be getting both your strength training and your aerobic workout at the same time.
If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it. Start out with an experienced trainer who can correct your technique before you hurt something.
Adding a kettle bell to your existing workout is great if you want to burn through more calories in less time. This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing.
With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes. Muscle burns energy more efficiently, so your blood sugar levels will go down.
Depending on the workout, you may also get some cardio to help prevent heart disease. Continued Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders.
If you have arthritis or pain in your knees or back, then look for a less risky strength-training program. If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout.
If you worked out with kettle bells before becoming pregnant and are not having any problems with your pregnancy, then you will likely be able to continue using them -- at least for a while. You can adjust by using lighter kettle bells and avoiding certain moves.
Sources American Council on Exercise: “Exclusive ACE research examines the benefits of kettle bells.” Overview & Facts Tips for Success Get Lean Get Strong Fuel Your Body All Guide Topics
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