If you have a deflated unused basketball at home, you can use it to make your own homemade kettle bell. Making a kettle bell using basketball may take a bit of time and some materials.
Tools Hacksaw or jigsaw Heat gun or oven Bucket Small garden spade A Pair of scissors Use the hacksaw to cut the PVC to a length you’ll be comfortable to hold as a handle.
Another alternative is to wrap it with tin-foil, place it in a baking sheet, and heat it for 350 F for about 10 minutes. Making the Kettle bell Cut the basketball open in a manner where the handle can fit halfway inside.
You can do this by cutting a slit that will make part of the handle fit inside. Once the ball is almost filled, insert the handle at a depth that you will be comfortable to hold at.
After checking everything, wipe excess concrete with a damp cloth and let your homemade kettle bell dry for 24 hours. After 24 hours, do some finishing touches like spray paint or thorough cleaning and you can now use your homemade kettle bell.
Making a homemade kettle bell using a milk jug will only take up 2 to 3 minutes. MaterialsInstructions Fill the empty milk jug with sand or water to add weight to it.
Using sand is better because you might accidentally drop the homemade kettle bell and probably make less of a mess if you use water. Advantages of Using Milk Jug Kettle bell It’s great for beginners as the weight of a milk jug is light compared to other homemade kettle bell alternatives.
It doesn’t cost money at all to make as long as you have a spare milk jug at home. It’s a convenient option especially if you are traveling and don’t want to spend money at the gym to exercise.
The rope is flexible compared to the rigid handle of a kettle bell so it might cause some accidents. Personally, it’s great for light forms of kettle bell workouts because if you’re not careful and the rope loosens then you might have a destroyed appliance at home.
Remember to prioritize safety when making your own homemade kettle bell. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique.
In the video below, Adam Glass has cut a hole in the bottom of a comp bell, exposing a hollow steel shell, which he fills with molten lead. Beside the obvious precautions when working with lead (my father is a chemist, so I've gotten that advice- gloves, ventilation, etc.
In the absence of the 6,000 degree torches featured in the video, I was considering melting the lead in a pan over a propane stove- a technique often used by people who cast bullets and fishing weights out of lead- and pouring it into the kettle bell. I have 25 pounds of lead wheel weights in a bucket in my garage, with the promise of more from a friend who manages a tire store.
All the dumbbells are gone, the cable machine is in use and all the gym’s barbells are either laying across the back of the gym floor’s loudest granter or even worse, being used as a seat by the guy who likes to take ten minutes between sets. Faced with this scenario, you have two options: ditch the workout and go home or find a piece of versatile equipment that is underused and undervalued by most of the gym-going community.
Packing the same weighty punch as dumbbells, kettle bells are likely to be found in a dusty corner of the gym. But don’t let their underused fool you; this is a brilliant bit of kit, and while the bros are queuing for a bench, you can take advantage.
Stand shoulder-width apart with the kettle bell between your legs and the handle inline with the bony part of your ankles. Squeeze the handle hard, pull your shoulders backward, and crush your armpits.
The kettle bell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and dead lift.
At the bottom of the swing, your torso is too upright and your knees are too far forward: it looks like a squat. Your arms should feel like noodles because it’s the hips that propel the movement.
With a correct swing, the kettle bell should reach around the height of your belly button or chest, no higher. Use it as a power exercise early in your workout or at the end as a brutal finisher.
The push press is a phenomenal, explosive move that sculpts big shoulders, huge traps, and ripped triceps. It also builds tremendous core stability and forces you to generate power from your lower-body, transfer it up the kinetic chain, and out through your arms, which is integral in every sport.
Lower yourself into a very partial squat and explode upward with your legs while driving your arms overhead. At the top, make sure your biceps are next to your ears and your wrists are flat, not bent backward.
This kettle bell exercise will fire up your quads and glutes, while also engaging your core to keep your chest lifted. Make sure your feet are firmly in place and aren’t lifting off the ground.
It’s also a safe and efficient way to bring the kettle bell to the rack position for your overhead exercises. Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward.
Use it as a power exercise early in your workout or at the end as a brutal finisher. Because it travels more distance, the snatch builds more power than the swing or clean.
Then, hike the kettle bell back between your legs like a center in football and explosively drive your hips forward. Use it as a power exercise early in your workout or at the end as a brutal finisher.
Once you clean the kettle bell to your shoulder in a rack position, you want to make sure your wrist is flat and knuckles are facing up. Stand with your feet shoulder-distance apart and hold a kettle bell in a rack position with one hand from the dead clean.
Make sure your feet are firmly in place and aren’t lifting off the ground. This is a phenomenal dynamic exercise that blasts your obliques, strengthens your shoulder, and activates your hips too.
Use it early in your workout to light up your core, warm up your joints, and increase your flexibility. Since your glutes and legs are larger muscle groups, they can handle more load.
These power-producing muscles are essential for carrying heavier things and preventing injury. Bring the kettle bells back down to the ground with a straight spine and don’t let your chest fall past your hips.
Kettle bells are great for build grip strength, boosting cardiovascular health and increasing athletic conditioning. Here’s the deal though, there are some key factors to keep in mind when using kettle bells for building muscle mass.
Again, keep it clean, but if you’re using #1 and adhering to #3 and not finding the growth you’re looking for, then take a look at your calorie intake and your macro-nutrient levels. During the sleep phase, your body goes into a sort of “repair” mode where it focuses on rebuilding the muscle fibers that have received those micro-tears caused from resistance training.
The other reward to this movement is the cardiovascular challenge which will help the body feed more growth enhancing oxygen to the muscles. Although not commonly thought of as a mass builder, the Kettle bell Turkish Get-Up has the highest effect of building a strong foundation to the full musculature system.
As I mentioned earlier, this movement uses the hips and legs as the primary moving parts, the back and core are activated as pure stability and connections so the body can move through the range motion safer and stronger. Maintaining a neutral spine and braced core, send the hips back with a slight bend in the knees, keeping the shins vertical.
Grasp the bridge of the bell firmly with both hands, keep the shoulders packed into their sockets. If done correctly, this movement challenges the full body and promotes better posture.
Hold the bell in the Goblet, Crush or Bottoms Up position, feet shoulder width apart and standing tall. Brace the core and maintain a neutral spine while sending the hips back and down, as if sitting into a chair.
Keep the chest open and tall as you make your way down till your elbow are in between your knees. From the bottom, drive through the heels, keep your chest tall and core tight as you return to standing.
I find that the Split Stance style bring less stress to the hips and lower back, so this is a great place to start but the hinge stance is preferred for greater reward Using a moderate rep range and weight will elicit the most positive effect to your strength and muscle mass. Start in the dead lift position (see above) Send your hips back and bend your knees slightly, lowering down to the bell Be sure to keep a neutral spine and learn forward till your torso is 45 degrees or closer to the floor.
Body should stay tight and in control as you lower the bell back to the floor. Since this one is a bit more evolved of a movement than the Dead lift or Goblet Squat, you should program this one in using a rep range between 5 – 8 reps. And remember, ballistic snap of the hips during the clean and sow grind for the press.
The big key here is the TUT factor, so go slow with this one and reap all the gains! So only program in no more than 10 TOTAL reps (that’s 5 a side if you’re bad at math) but keep the tempo slow and controlled while using a challenging weight.
Begin by laying flat on the floor bell in the right hand and pressed to the ceiling. Set up your left arm to be laying out to the side at a 45-degree angle from the torso (palm down), left leg straight and inline with the torso, and right knee bent with foot flat, outside the shoulders and toes pointed out roughly 45 degrees from torso Drive your right foot to the floor, rolling your body to the left side while driving the kettle bell up to the ceiling.
Pull your body up so that you are laying on your left forearm (be sure to keep your eyes on the bell. Joe holds multiple certifications through nationally accredited sources including, but definitely not limited to; Hard style Kettle bell Coach through Dragon Door Publications and Personal Trainer / Sports Performance Enhancement through National Academy of Sports Medicine.
Valuing education, he plans on continuing his learning and growth in teaching kettle bells and practical healthy lifestyle changes to promote longevity and vitality to his clients and followers. Even though Joe is one of the top personal trainers in the Austin area, he also works with clients remotely and in group classes.