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Substitute For A Kettlebell

Thanks to their incredible combo of simplicity and versatility, kettle bells are a hugely popular home fitness item these days. But if you’ve gone shopping for them online recently, you may have noticed that the wonderfully handled weights are a little, UMM, scarce.

author
Christina Perez
• Wednesday, 18 November, 2020
• 12 min read
dumbbells substitute kettlebells
(Source: www.youtube.com)

Perhaps even worse, some are being sold for the doughiest of prices — as much as $3,000 on Amazon for a product that won’t arrive until the end of next month, at the earliest. Brands like Rogue Fitness are now retooling and rehiring American companies to ramp up production, which is great.

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.

squat goblet kettlebell swing substitute ball wall
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“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.

“We have six full containers of kettle bells over the next five to six weeks, close to six-thousand bells coming in, so we will have a ton available for people.” Perkins also mentions that the brand offers home workout plans at its training site, living.fit. “Facebook Marketplace and Craigslist are constantly being updated, and because people are mostly at home, it is easier to arrange immediate shipping or a drop-off.”

“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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dumbbell dumbbells substitute kettlebells decline
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substitute wall ball
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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.

lats kettlebell substitute dumbbells rows
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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 ...

substitute wall kettlebell ball
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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.

You may find that this next part sounds familiar — and I’ll say it louder for the people in the back — but I refuse to accept this answer. First, body weight workouts are a phenomenal way to increase strength and conditioning and, to be perfectly honest, you shouldn’t be lifting any additional weight until you master your own body weight with push ups, squats and planks anyway.

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).

The truth is: you can, and will, see results from doing even the most minuscule physical activity — as long as you’re consistent. We will be discussing alternative exercises, benefits to using other weights and if kettle bells are better or worse for certain movements.

kettlebell swings substitute
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Some would say they are even the most optimal, due to the fact you can keep an open hand while doing curls. Dumbbells have remained one of the most vital tools to consistent muscle growth and results.

Where in using kettle bells, you can keep your palm open, facing up — dumbbells require you to close your grip to successfully curl. 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.

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.

Sure — the dumbbells may not be as safe — as they can slip out of your hands easier; but you can use moderate weight. Resistance bands are wonderful for those who have injuries, are beginners or are elderly.

kettlebell swings alternatives medball spartan sandbag cleans work
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You can still see a great amount of benefits from pressing with resistance bands with practically zero risk to your health. 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. Furthermore, as with cable presses, you can easily change the weight up and down — which is valuable for pyramiding and drop sets.

Both of these options are great for beginners, but cables will help you improve better over time. 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.

kettlebell swings exercise week substitute
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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.

As a recap — barbells, dumbbells and resistance bands are all great choices for alternatives to kettle bells. If you begin swapping kettle bell exercises with heavyweight movements, make sure to supplement with proper gear.

kettlebell working exercises swings workouts training athlete muscular fitness shed joes pros bodybuilder swing depositphotos young cheatsheet same lifting
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Keep working hard and experimenting with different options you have available and you’ll see results, guaranteed. It’s really important to 1) be aware of and 2) know exactly how to “scale” a kettle bell workout for different fitness levels.

So folks that have been training hard for months or years can pick the hardest version, intermediate-level folks can pick the medium-intensity version, and beginners can pick the “entry level” version. I thought I’d put together a simple list of kettle bell exercise alternatives for all the basic kettle bell drills for your reference.

If you’re just getting started, out of shape, have injury issues, etc., you can do the sumo dead lift instead of the kettle bell swing. I outline the full learning progression for the kettle bell swing — including how to do the sumo dead lift and 1/2 swing — in this post:

If you can’t do a full Turkish Get Up, start with the 1/2 TGU. The squat is a movement that, IF done correctly, the vast majority of people CAN do.

It KILLS me when folks say “my doctor told me not to squat, I have bad knees!” … and then when I have them do a squat, their heels come up and their knees shoot out over their toes. Get a weight bench or other object of similar height.

kettlebell fitness training benefits exercise motivation exercises workout
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Sit your hips back on to it and tap it with your butt. It’ll teach you how to hinge at the hips, get into a proper squat position … and you’ll be squatting using your KB in no time.

Check out this post on another one of my blogs on one of the best all-around pressing moves ever — the push up: If you can’t do a kettle bell snatch, substitute a one hand swing.

Learn the swing PERFECTLY and get it down cold … then progress to the snatch. Many kettle bell workouts call for pull ups.

A great alternative for the pull up is the body row. Use this list next time you’re in a pinch, do what you can with what you got and keep training hard!

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.

swing kettlebell workouts burpees workout swings reps double under handed minutes rounds repeat possible rest
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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.

Related Videos

Sources
1 www.gearpatrol.com - https://www.gearpatrol.com/fitness/a710658/kettlebell-shortage-solutions/
2 musclerig.com - https://musclerig.com/kettlebell-alternatives
3 www.phillyvoice.com - https://www.phillyvoice.com/dumbbell-kettlebell-alternatives-at-home-workouts-covid-19/
4 darkironfitness.com - https://darkironfitness.com/what-to-use-instead-of-kettlebells/
5 kettlebelltrainingworkouts.wordpress.com - https://kettlebelltrainingworkouts.wordpress.com/2013/05/15/kettlebell-exercise-alternatives/
6 livehealthy.chron.com - https://livehealthy.chron.com/substitute-kettlebell-swings-4352.html