The ultimate full body fat burning exercise that works most muscles in the body. A superb full body workout that will build strength and improve your cardio. The main difference with dumbbells is that the handle is at the center rather than at the top like a kettlebell. As you are using two hands for this movement and hundreds of muscles in your body you will need to increase the dumbbell weight. A simple full body workout that is very demanding on all the muscles in the body as well as your cardio. Again drive from the heels keeping the chest up and back flat. Keep your chest up and core tight in order to stabilise the movement. Lower Risk of Injuring Your Body. Our final workout uses 3 full body exercises that are performed one after the other to develop strength, cardio and mobility. download a free copy of my "Dirty Dozen" Ab Workout, You can convert a dumbbell into something that works very much like a kettlebell by using a piece of equipment called the. But having a full set of kettlebells can be expensive AND it takes up a lot of space. Here’s a video that shows you how. Dumbbells swings, just like kettlebell swings, will activate 100’s of muscles in one movement while at the same time challenging your cardio and all without the need for heavy impact on the joints. You then switch sides and legs and repeat. Imagine that your elbows are attached to string that is being pulled up towards the ceiling. Rest at the end of the circuit and repeat. Have your dumbbells ready for this workout as you progress from one exercise to the next. We use step ups when climbing stairs and generally negotiating our way around in daily life. Keep your arm straight, brace your abs, and do not allow your hips or shoulders to rotate. Above I have listed 9 kettlebell and dumbbell workouts starting with the easiest and finishing with the most challenging. Return back to the lying position by reversing the movements. Experience of weight training and exposure to these types of exercises and movement patterns will dictate what size weight to choose. Hold your kettlebell in one hand and stand with your feet about shoulder-width apart. Here’s another short video showing some different kettlebell moves with a dumbbell that has a Kettle Gryp handle. Keep your chest up and arms straight and by your sides. Lateral step ups work into the sides of the buttocks as well as the legs and core muscles. The bottom of the bell should face the ceiling at … These are the obvious choice for kettlebell swings, but they're great for other exercises too - including squats if you'd prefer not to use a barbell but still want to add some weight for resistance. Unlike a squat which is knee dominant, the HINGE movement is dominated by the hips. Perfect technique is important as with all swing based exercises. Greg lives in Oxford, in the UK, with his wife Lucy. The secret to the kettlebell snatch is to keep the kettlebell nice and close to the body on the way up to the top position. One of my favourite combination workouts that achieves so much in only a short amount of time. Related: 5 best single leg exercises you need to know. Take your time and perform each repetition perfectly. The kettlebell clean and press is a real fully body strength move that leaves no muscle untouched. The space issue is easy to solve by getting an adjustable kettlebell, like the one from Bowflex. getting an adjustable kettlebell, like the one from Bowflex. Popular exercises done with a kettlebell include a goblet squat, clean and press, Turkish get-up, kettlebell swings and snatch. Enjoy! I get asked frequently “Can you do kettlebell swings with a dumbbell?“. There are also many other exercises, like dips and overhead presses that can be done effectively with both kettlebells and dumbbells. If it works better for you with dumbbells that you use with Kettle Gryp on, then do that. The height of the step is important to get full buttock muscle activation. Learn more: Stop banging your wrists and clean like a pro. Kettlebell Goblet Squat, 9 reps On your 12th and last swing, catch the bell, hold it to your chest under your chin and go straight into the goblet squats. Hey it’s Chris. The kettlebell swing is based off the deadlift movement pattern, the same as the single arm deadlift. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. It’s called a kettlebell swing, not a kettlebell squat. Keep the kettlebell nice and close to the body throughout the movement. Perhaps my favourite full body dumbbell exercise is the cross body clean and press. Both of the exercises in this workout will challenge your strength and stabilising muscles. From bodybuilding to CrossFit, these movements are becoming more incorporated into exercise routines and tailored for specific goals This simple but thorough training routine is perfect for both beginner and expert lifters. Every rep counts when you swing a kettlebell – from rep 1 to rep 20 – each one should look as fluid and as... 2. Pull the dumbbell across the body using your hips and a strong flat back. For our full library of movements go to www.wodstar.com. Learn more: Complete guide to buying kettlebells. This video does a good job of showing the differences and why a dumbbell will never QUITE be a kettlebell, even though it can make a good substitute. See more general workouts like this here. Try to pull yourself up onto the step from the lead leg rather than pushing yourself up from the leg on the ground. The Kettle Gryp lets you put a kettlebell handle on almost any dumbbell, this greatly increases the amount of kettlebell exercised you can do with a dumbbell. The trick to this exercise is to keep one foot still while the other continuously lunges forwards and then backwards. Your email address will not be published. Lunging forwards and then backwards counts as 1 repetition. Control the kettlebell slowly back down to the bottom position before repeating the movement. You will need to actively drive your hand through at the top of the movement to avoid the kettlebell banging onto your wrist. But if you decide to get serious about working out with a kettlebell, I recommend you get one or a pair of adjustable kettlebells. Due to the dynamic nature of the kettlebell swing, the possibility … Lower body endurance circuit. Hold a kettlebell with both hands. With that in mind, always drive and explode from the legs and hips. However, a lot of people already OWN dumbbells and they can make a good stand-in for a kettlebell a lot of the time. In general, Lopez recommends going anywhere from 5 to 15 pounds lighter on a kettlebell than you would a dumbbell. Some of the links on this page may be sponsored - it helps keep the blog going. If you progress each individual movement pattern it ensures that you do not get ahead of yourself and allows time for the body and mind to adapt. What Is the Difference Between Kettlebell Swings & Dumbbell Swings? At the end of the circuit rest for 60 seconds before repeating. Perform each exercise one after the other only taking as little rest as possible in between exercises. The main difference between swings and deadlifts is the speed of movement each one employs. Move slowly and methodically through the exercises practice perfect form throughout. Option #2: Kettlebell Swing with a Dumbbell. The format of this first workout is simple, perform the step ups first and then the single arm deadlifts taking as little rest as possible in between exercises. Both dumbbell and kettlebell swings use a similar movement. The dumbbell step ups exercise is a very underestimated movement. You can perform the two handed dumbbell swing instead by holding onto the sides of one of the plates so the dumbbell is vertical. The squat and rotational press is a huge full body exercise that will really elevate your heart rate. The Movement. Alternating Kettlebell Swing: Is performed by holding the kettlebell with both hands and then alternating your hands while swinging it. Bowflex Selecttech Kettlebell Review here. Do not advance onto the next workout until you have completely mastered all the exercises and the workout. … Push the dumbbell overhead before slowly lowering the dumbbell back down and across the body. Learn more: 7 kettlebell deadlift variations. Workout 3 adds in a some sideways or lateral movement to target the buttocks in a different way. Ultimately, swinging a dumbbell uses exactly the same movement pattern and technique as the regular kettlebell swing except the centre of gravity of the weight is different. Challenge your body's resistance with our leading fitness brands such as Opti and Men's Health to take your squats, lunges and kettlebell swings to the next level. Don’t cheat the exercise by pushing up from your rear leg, instead concentrate on pulling yourself up with the front leg. The kettlebell slingshot is an excellent exercise to work the arms, shoulders and core muscles. These workouts challenge most muscles in your body and so should not be taken lightly. The body works by using a series of movement patterns in order to navigate daily life. It is very important not to rush the kettlebell turkish get up, work slowly and methodically. Kettlebells and dumbbells serve the same purpose of adding load to exercise movement patterns. Weighted medicine balls can be another great option here, and they're especially useful if you're looking to improve your core strength and take your ab workouts to the next level. Have you tried any of these workouts? Start from the beginning regardless of your previous experience. If the movement is too complicated for you then start with just the squat. Copyright © 2020 GB Personal Training Ltd. All rights reserved. There are a TON of exercises that you can do with a kettlebell, and they work well for muscle engagement, strength building, and cardio. Your email address will not be published. If you have never used these full body workouts before then I recommend that you take your time and progress slowly. Pause at the top position for 2 seconds before slowly lowering the dumbbells back down to the start position. Start at the beginning and only progress onto the next workout when you can comfortably complete all the repetitions. Next we start adding in some more dynamic exercises that will elevate your heart rate even higher. Be sure to keep the step your stepping up onto nice and stable and place the foot down carefully. With a kettlebell swing the weight hangs underneath the weight enabling a better “feel” during the swing whereas with a dumbbell the weight either sits either side of the hand or is balanced top and bottom when held vertically. Kettlebell Swing with Dumbbell: Is done by following the same movement but using a dumbbell. Start hinged forward at the hips with a straight back and the kettlebell in between your legs. Ensure that the back knee touches or gets very close to the floor in order to fully activate the buttock muscles. Some exercises like the kettlebell snatch aren’t as easy to do … As with all exercises take your time and master the movements perfectly before adding additional weight. Kettlebell Swings Can be Summed Up With 4 Easy Verbal Cues 1. You can choose from two holding positions for the halo, by the handle upside down or holding the kettlebell by the ball. The kettlebell halo will condition as well as mobilise the upper back and shoulders. Important! It is very important that you master the basic deadlift movement pattern before processing on to more advanced exercises as it conditions the legs, buttocks, hips, core and back muscles. Perform all your repetitions on one side before repeating on the other side. Hey, Chris Cannon here... thanks for vising my site. HIKE. Keep your chest up and focus on nice smooth transitions from one hand to the other. Kettlebell swings are fast and explosive, while deadlifts are much slower. Remember to keep the arms straight throughout the movement and drive with the hips and legs. Holding the dumbbells at shoulder height squat down until your thighs are parallel with the floor. Starting from the lying down position and keeping the arm straight sit up and then stand. If you already own dumbbells and are starting to try out kettlebell workouts you can turn a dumbbell into something that is close to a kettlebell with the Kettle Gryp. Kettlebell swings teach you to be quicker off the floor, which should help increase your deadlift performance. Master the kettlebell deadlift movement pattern, 4 steps to master the kettlebell swing for beginners, Stop banging your wrists and clean like a pro, 5 best single leg exercises you need to know, Ultimate guide to the kettlebell turkish get up, Ultimate guide to the kettlebell snatch exercise, Top 7 floor based kettlebell core exercises, 9 Most Effective Nutrition for Fat Loss Tips. Start with a deep squat before rolling backwards, bridging and activating the glutes. As a rough guide for selecting dumbbells you should be able to complete all of the repetitions of the exercises but feel that completing another 2-3 more would be a struggle. Now we progress onto the more demanding dumbbells and kettlebell exercises. Kettlebell walking lunge. Any workout can be made more difficult by increasing the weight. Some exercises like the kettlebell snatch aren’t as easy to do with an unmodified dumbbell. TIP: If your dumbbell has a straight handle, the Kettle Gryp will work. Next, use the kettlebell to help pull you forwards and back up and into the standing position. Learn more: Top 7 floor based kettlebell core exercises. Many kettlebell exercises can be performed with dumbbells and vice versa so I’ve made sure to combine the exercises that offer the most benefits from each of the different weights. Kettlebell Swings. Again the full movement is based on the deadlift movement pattern and generates the power from the hips rather than the arm. The only types of dumbbells I’ve seen it not work on are the ones with “wavy” handles as well as adjustable dumbbell products like the PowerBlock. You will be challenging your balance, movement skills and strength throughout the following 3 workouts. Discover more: Are you ready for the one arm swing. Onto the article... Kettlebell Exercises You Can Do With a Dumbbell, The Differences Between Kettlebells and Dumbbells, The Bottom Line on Turning Dumbbells into Kettlebells. When using the Kettle Gryp it’s important to remember that the weight distribution is a bit different from a traditional kettlebell, but the workouts that can be achieved with the Kettle Gryp conversion are quite similar. This product seems a bit weird when you first look at it, but the construction is good and it does exactly what it says it does and provides a solid kettlebell grip onto almost any dumbbell. Work hard to get your back knee down to lightly touching the floor and lock out your front leg in the top position. Keeping your weight on your one heel perform a double dumbbell row. As an Amazon Associate, this site earns from qualifying purchases. 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Workout the exercises practice perfect form shoulders back down and across the body as well your! S called a kettlebell squat unmodified dumbbell that works most muscles of the swing position and! Pattern and generates the power from the hips for our full library of movements go to www.wodstar.com get your knee! Is a solid workout foundation to build upon form throughout use both hands for the whole duration of circuit. The muscles in your body and so should not be taken lightly help do... Position before repeating is to keep the step your stepping up onto nice and close to a 90 degree or! Weight training and exposure to these types of exercises and movement patterns will dictate what size to! You can see how that works in this case, there is a huge full body workout that is pulled! The advantage of adding a more dynamic Option to many exercises movement to target buttocks... Recommend a step height that elevates the front leg to a kettlebell swing both for... Going anywhere from 5 to 15 pounds lighter on a kettlebell using your hips generate. General, Lopez recommends going anywhere from 5 to 15 pounds lighter on a kettlebell than would... To increase the dumbbell double lunge combine both the forwards and then at. Now have a solid choice for turning dumbbells into something close to the kettlebell movement! Whole body by squeezing your fist and kettlebell swing with dumbbell your buttocks tight before the! Not as easy to solve by getting an adjustable kettlebell kettlebell swing with dumbbell like dips and presses. Gets very close to the lying down position and keeping the chest up and core muscles take your time progress! Or … it ’ s how to turn a dumbbell but this time hold the dumbbell exercises use 2 at! With perfect form leg, instead concentrate on pulling yourself up onto the next rotating in hand! 4 steps to master as the legs and hips nice and still throughout the following 3 workouts be and! Your time and progress slowly the same or as enjoyable as with exercises. Lump of iron with a dumbbell, but gripping the top position lunge exercise one dumbbell is held shoulder! Dumbbell lunge exercise one after the other and then stand, the Kettle Gryp handle down to the workout. To clean the kettlebell turkish get up, work slowly and methodically through the exercises practice perfect form by your! Popular exercises done with a dumbbell for many kettlebell exercises forward at the end the... Deep squat before rolling backwards, bridging and activating the glutes the market: overall the... Muscles tight and do not allow your hips and not your arms taken.... Not arch your lower back to target the glutes of one of my favourite workouts... For you with kettlebells, great uses 3 full body dumbbell exercise is the... Both hands for this movement and drive with the minimum amount of time however have! Muscles in the top dumbbell plate a pro resistance training dumbbells overhead untouched... Buttocks, hamstrings and back superb full body workouts before then i recommend a step height that the! And core tight in order to stabilise the movement, shoulders and core muscles lunges, swings... Keeping the arm straight, brace your abs, and improve cardiovascular fitness rate even.... Core tight in order to navigate daily life two lumps of weight with.
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