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.
“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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We will be discussing alternative exercises, benefits to using other weights and if kettle bells are better or worse for certain movements. Some would say they are even the most optimal, due to the fact toucan keep an open hand while doing curls.
I think what to use instead of kettle bells to see results for overhead press would be: dumbbells and barbell. 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.
An alternative that I love, that will give you plenty of results, is using a cable machine. Cable upright rows are very versatile because toucan 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, toucan 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 toucan 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.
If you begin swapping kettle bell exercises with heavyweight movements, make sure to supplement with proper gear. Keep working hard and experimenting with different options you have available and you ’ll see results, guaranteed.
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 toucan. This exercise can be performed anywhere toucan safely anchor your resistance band.
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.
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.
Toucan 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.