What Exercise Can Replace Kettlebell Swings

Maria Garcia
• Friday, 16 October, 2020
• 7 min read

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 kettlebellswings, the reverse medicine ball throw is an effective power exercise.

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(Source: www.pinterest.com)


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.

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.

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(Source: www.marathon-crossfit.com)

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.

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(Source: kettlebellsworkouts.com)

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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(Source: www.popsugar.co.uk)

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This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. A dull workout or one that a client doesn’t enjoy quickly diminishes motivation and progress.

As a personal trainer, getting creative in these situations can help client retention. When performing a set of bench presses, you can only do so many reps before hitting muscular fatigue.

The metabolic conditioning aspect of the kettle bell cardio workout comes from those last few forced reps. Kettlebellswings incorporate many muscle groups. With a full-body approach in performing kettle bell exercises, you can expect an increase in cardio.

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(Source: www.india.com)

Your client will burn more calories and likely experience greater fat loss. The positioning allows a client to keep good form while continuing to increase their heart rate.

Jump squats are another great way to increase cardiovascular intensity. This mimics high intensity interval training or cardio on a treadmill.

Cardio on a treadmill, bike, or elliptical is generally assigned for a length of time, right? This will help steady-state cardio and improve a client’s metabolic rate.

Clients experience more calorie burn because of lifting with a kettle bell. As a personal trainer, you know building muscle mass is vital to improve fitness levels.

The functional movement kettle bells promote allows for activation of more muscle groups. The legs plus the entire body work together as one through a kettle bell clean or dead lift.

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(Source: www.onnit.com)

If you compare exercises like these to a biceps curl, you will notice that one produces more muscle action. Have your client stand with their feet hip-width apart holding a kettle bell in between their quadriceps.

Their legs will remain straight while the hips shoot back. The explosiveness and force development it requires leads to an increased heart rate.

Holding the kettle bell in a goblet position, ensure your client’s feet are shoulder-width apart. A lateral lunge to a goblet squat combines two compound movements.

It is a great calorie-burning exercise due to its effect on the cardiovascular system. The exertion a client needs to produce will be greater than a treadmill cardio session.

With the elbows remaining close to the body, squat down to parallel and drive through the heels to stand back up. As the client approaches the starting position cue them to press the kettle bell over their head.

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(Source: www.popsugar.co.uk)

For each exercise set a goal rep range of 10 reps. Have them perform as many rounds as possible in eight minutes. If you need to create a HIIT environment, then have your client complete a full round before resting and moving on.

This makes it more enjoyable for clients while they work on improving their fitness. You can change the time intervals depending on the client's fitness level.

Higher rep ranges create a longer set. If your client prefers using rep ranges instead of time counting, then use this technique.

Increasing the rep ranges for clients creates a longer set. It helps improve creativity within each workout and keeps clients excited.

It produces optimal weight loss results, muscle mass building, and flexibility improvements. You’ll learn how to design a program customized according to a client's unique health and fitness needs.

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(Source: www.mensfitness.com)

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1 gymperson.com - https://gymperson.com/make-diy-kettlebell/
2 www.webmd.com - https://www.webmd.com/fitness-exercise/guide/kettlebell-workout