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.
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.
Sure — the dumbbells may not be as safe — as they can slip out of your hands easier; but you can use moderate weight. 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. 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. As an alternative to kettle bells, barbell reigns supreme when it comes to dead lifts.
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.
Keep working hard and experimenting with different options you have available and you’ll see results, guaranteed. 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. To become optimally fit takes a lot of work.
No matter how many times you have been told to engage your core, do you really know what that means? The next time you are in the gym, take a look at all the different weightlifting belts around you.
Finding the best workout equipment for your training can depend on your individual biomechanics and your goals. A lot of people try to decide between dumbbells and kettle bells for core and balance inclined exercises that are often more accessible in the gym.
Kettle bells are uniquely suited to athletic exercises where strength and power are crucial. Studies have shown the possible strength and power benefits of kettle bell movement patterns and workouts.
These studies also indicated that kettle bell exercises could significantly enhance cardiovascular health and performance. Even in a small amount of time like 12-minute workouts, the studies showed improvement in cardiovascular fitness.
Pick a weight that challenges you but still permits you to perform the exercise with the correct form. For example, kettle bells are better for more efficient swing movements while dumbbells are better for bicep curls.
Nevertheless, this article aims to highlight which exercises dumbbells and kettle bells are better suited to, and not to pick a winner between the two types of equipment. On the other hand, kettle bells often require more balance and core strength due to the centered and unbalanced nature of the load.
Kettle bells offer more advantages if your exercise is focused primarily on strength and power. You can develop just as much strength and power compared to more traditional methods of weight lifting.
You can accomplish a ton with just one kettle bell because of the shape, infinite ways to hold the bell plus the variations in timed or rep based workouts. However, the main difference lies in your training program, goals and environment.
The best way to enjoy the core benefits of dumbbells and kettle bells is to integrate them in the same exercise to train various muscle groups and for improved movements and flexibility. In a study conducted by Otto et al. (2012), the effects from 6 weeks of traditional weightlifting (heavy resistance) and kettle bell training on power and strength were analyzed.
The study concluded that both added improvements in strength and power, but traditional weight lifting was greater. However, there was no significant difference between the body composition of both groups analyzed for this study.
Your preference, body mechanics and experience are the major factors that should determine whether you opt for dumbbells or kettle bells. Are you new to the gym or fitness in general and considering adding more weights to your exercise routine?
Examples of Complete Body Workouts that feature BOTH Dumbbells and Kettle bells include: It is crucial to know the gains from using either of them and to find out if they are aligned with your workout routines and intended results.
If you are looking to work on your strength, then dumbbells will offer you more benefits, since they permit you to increase the training weights slowly. Conversely, if you are looking to add both power, endurance, and strength to your workout, then kettle bells are your best bet.
The exercise routine depicted above highlights how both dumbbells and kettle bells can be integrated into the same workout. Once you give the workout a try, you will be surprised by how much progress you can get out of your exercises by combining both equipment and how they can benefit you based on your personal preferences and fitness goals.
However, I am fully conscious of what equipment is better for a specific exercise based on my training routine.