To address this issue, we connected with fitness pros across the country in search of DIY solutions, homemade hacks that can mimic kettle bells in a pinch. “There are quite a few large load laundry detergents with nice thick handles,” says Lynn Montoya, ACE, a hard style kettle bell -certified instructor.
“My clients have been keeping moving using water jugs,” says Bay Area trainer Jonathan Jordan, NASM-CPT, a Kettle bell Athletics L1 coach. And for heavy we fill up with loose change.” Jordan has created a 12-move milk jug workout, with videos showing all the moves.
“A weighted backpack is a great swap,” says Ryan Palermo, manager, head coach and trainer at New Jersey’s CrossFit Turbocharged. Cushion with a towel or t-shirts so your household items don’t move around.” Palermo has demonstrated a backpack kettle bell workout on Instagram.
“Outdoor home and gardening items tend to be closer to a kettle bell,” says trainer Robert Lemur, who runs Simple Fitness Hub. “Planter pots made from cement, ceramic, or stucco are great, especially when doing squats or Russian twists.
“I would caution inexperienced kettle bell users to refrain from starting now in their homes,” says personal trainer Jim Faith, founder of TopFitPros. “However, a sturdy gym bag loaded with canned goods, books or magazines offers a great piece of homemade exercise equipment.
Note: Dick’s stores are temporarily closed and this product is not available online, but the chain is offering curbside contactless pickup at select locations. “ Kettle bell Kings will have stock available for pre-order after April 20th and will be shipping first week of May,” says co-founder Jay Perkins.
“I myself have lent equipment to current members and have charged a premium for non-members.” While this particular resource could be tapped out at this point, it’s worth a shot. The internet's favorite pan features a modular design that includes a detachable wooden spatula, domed lid and a nesting steamer tray.
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In this blog we will be discussing everything there is to learn about Kettle bell alternatives and how you can use them to work out your whole body. We have created a whole list of kettle bell equipment alternatives that you can use to work out your body and stay fit and healthy.
Kettle bells are for sure one of the best workout equipment especially to build your upper body, arms, shoulders and chest. Dumbbells, in this case, are the perfect fit for you to spice up your boring work out a bit.
Dumbbells are the most celebrated gym equipment among fitness freaks, and they are really helpful in muscle building and strength training. In fact, dumbbells can increase your grip strength even better as compared to kettle bells.
While working out with dumbbells, you tend to have a closed palm which helps in better grip and ultimately in a better exercise. Successfully use dumbbells instead of kettle bells in overhead presses, curls, lunges, squats and many others too.
So if you’re a beginner and trying to play on the safe side, grab your resistance band and you’re all set to work out. Barbells, to be honest, are the classic gumming tool to shape your lower body.
You can do a variety of different exercises with the barbell that you used to do with kettle bells including goblet squats, dead lifts, overhead presses and whatnot. But the truth is if you know how to make use of this equipment, you can do a bunch of badass exercises that will help you build your upper body, shoulders, biceps, arms and chest.
Don’t wait, just grab a good quality pull-up bar and install it in your lounge or balcony. Pull up bars in the absence of kettle bells can be a considerable substitute for your workouts.
This is because pull-up bars help in body weight balancing and gripping which improves combination as well. In case you don’t have anything just pull out your refrigerator door and grab two bottles filled with water.
Water bottles make an unbelievable gym tool to use for curls, presses, dead lifts, squatting and much more. Besides these water bottles can be an easy and cheap substitute for kettle bell while doing wait twists and gives amazing results as well.
Then, people bought enough frozen meat to sustain a small village and, finally, everyone apparently turned into Arnold Schwarzenegger and started buying dumbbells and kettle bells left and right until America was literally sold out. Feeling boxed in and under pressure, Americans seemed to prioritize their health and their fitness needs, and I have to be honest ...
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).
But you can do a lot of great workouts with kettle bells which work a whole range of different muscle groups. Unfortunately, home gym equipment, like kettle bells, are a lot more expensive than people realize.
It is important that you buy good quality workout gear, like a wrist wrap, some weightlifting gloves, and a good workout shirt, but when it comes to the actual kettle bells themselves, you can use these great alternatives instead. Comfort is important when finding kettle bell alternatives, so detergent jugs are ideal.
Plus, if you buy large bottles of detergent in bulk they’re cheaper, so you’re saving money and getting some makeshift kettle bells at the same time. However, a lot of exercises, like lunges and squats, simply require you to add weight for increased resistance.
They are great for things like squats and lunges because you don’t have to worry about holding kettle bells, and you can adjust the weight easily. You can fill the backpack with anything from tins to bottles of water, books, or even bricks.
Tea kettles, particularly camping ones, are a great alternative to kettle bells because they have a convenient handle, and they are easy to fill up. However, if you start filling them with rice, it can get stuck in the spout so it may be best to stick to liquids.
You don’t need your gym bag if you are working out at home, so why not empty out your workout shirt and your running shoes and turn it into a kettle bell instead? The handles on a gym bag are designed for comfort, and they are adjustable as well, so you can change the length depending on the different exercises that you are doing.
Body weight exercises help you to improve stability, posture, and flexibility, and it is easier to maintain good form when using your own body weight instead of kettle bells. However, it may be more difficult to maintain the correct form with these alternatives, so it’s important that you wear a wrist wrap on each arm and a pair of good quality weightlifting gloves.
The kettle bell, again, works because it allows you to hold the handles and safely press above your head. An overhead press with dumbbells is great because you forego muscle imbalances, but can also lift much heavier.
You will see a lot of results with dumbbells since you are using each arm unilaterally to achieve the pressing motion. The only downside using barbell instead of dumbbells is that one arm may be doing more of the pressing work.
Regardless, both dumbbells and barbell will help build results, and in my opinion work better for overhead press than kettle bells. Chest press with dumbbells allows you to go heavier, in turn promoting more results.
An alternative that I love, that will give you plenty of results, is using a cable machine. Cable upright rows are very versatile because you can switch out the grip attachments.
Kettle bells and cables can both give you results, just make sure you choose what works best for your fitness level. Kettle bells are great too, especially for beginners who want to learn form and do movements like goblet squats.
Yet, there’s nothing quite like putting some heavy weights on a barbell and squatting to the best of your ability. Barbell squats will let you progressively overload the weight and see quicker results than doing only kettle bell variations.
However, with barbell squats, you risk the chance of compromising your form more so than with kettle bells. If I were to suggest an alternative to kettle bell swings, it would be cable pull through.
However, kettle bell swings are still the better choice, in my opinion, for working your spine, glutes, Hastings and overall body. With higher intensity, you can gain some amazing results, especially for fat loss.
Using cable pull through swill work great, help keep your workouts fresh, but aren’t necessarily a better option. The amount of weight you can eventually load on to the barbell will allow for real results.
The benefit of kettle bells is that they can be used to target essentially every body part with intensity. But, certain types of weights and styles of workouts will hit these body parts better or more efficiently.
Look at all your options before settling on one type of workout and mix it up to keep your muscles guessing. One of the worst things you could do is become complacent with your exercises and follow the same routine over and over.
Keep working hard and experimenting with different options you have available and you’ll see results, guaranteed. Think fitness devices like cable machines, boxes for jumps and even some free weights, specifically kettle bells.
However, given the inherent difficulty of attending gyms right now with a face mask and the potential risk of exposure, I decided to shake things up and took the plunge: I ordered a kettle bell. If you’re likewise looking for the best kettle bells to buy, you’ll quickly find lots of options and some might seem very similar to others.
I’ve found a lot of value in even basic exercises, which challenged my body in gym-worthy ways, an especially significant value in workout gear as we head into winter. Other fitness pros I talked to had predictably different takes on the best approach to equipping your home gym with kettle bells.
Heidi Pocono, a personal trainer and manager of training at GYMGUYZ, recommends a vinyl coated cast iron kettle bell. “This is my go-to piece of equipment, no matter where I’m training,” Pocono said, noting the “comfortable” cast iron handle glides smoothly in her hand whether she’s performing a kettle bell swing, snatch or a windmill.
Kettle bells challenge your balance because they change your center of gravity, turning regular exercises like lunges and squats difficult. When performed with heavy weights for low reps, this exercise develops explosive hip strength and power, while lighter weights and higher reps make for an effective fat-burning cardio conditioner.
Using an action very similar to kettle bell swings, the reverse medicine ball throw is an effective power exercise. Keeping your arms straight, rapidly stand up and throw the ball up and overhead as far and as high as you can.
Fix your band to a secure point near the floor and then stand astride it with your back to the anchor. Lean forward from the hips, reach behind you through your legs and then stand up straight against the resistance offered by the band.
Like the kettle bell swing, the sumo dead lift high-pull can be a good power developer when performed with heavy weights or an effective conditioning exercise when performed with light weights. Hold a barbell with a narrow overhand grip and stand with your feet slightly wider than shoulder-width apart.
Bend your knees, push your hips back and lower the bar to around mid-shin height. You can put a medicine ball or rock in a strong bag, swing a water jug or if you want a less low-tech approach, use a dumbbell.
Make sure the plates on your dumbbell are securely fastened to avoid accidents. This one workout tool will help you transform your entire body and allow you to achieve all of your health and fitness goals.
Kettle bells, which are essentially weighted balls with handles, provide the perfect workout by increasing strength, endurance, agility and balance while also challenging both the muscular and cardiovascular system with dynamic, total body movements. Training with kettle bells will allow you to develop total body strength, generate fast weight loss to remove unwanted fat, restore youthful flexibility to reduce injury and improve mobility all while redesigning the shape of your entire body.