Kettle & Dumbbell Exercises

Kettle bells and dumbbells are used inside the gym or at home in strength training and cardiovascular workouts. Individuals of any fitness level can use both tools. For some exercises, kettle bells and dumbbells are interchangeable, though each both have advantages and disadvantages. Always check with your doctor before starting any new exercise program, especially if you have any health issues.

Swing

• The swing is a classic upper body kettle bell exercise. For this exercise, stand with your feet shoulder-width apart and grasp the kettle bell handle with both hands. Bend at your hips and swing the kettle bell between your legs. Then, swing it upward and stand up straight until your arms are straight out in front of you and parallel with the floor. Repeat this exercise 12 to 15 times.

Squats

• Squats work the legs and gluteal muscles and are easy to perform with a kettle bell. Hold the kettle bell out in front of you at about chin level and bend as you would to lower yourself in a chair, sticking your butt out behind you. Lower yourself as far as you can and then slowly stand back up. Try to do one set of 12 to 15 reps. You may do the same exercise by holding dumbbells at your sides.

Row

• You may do the row with either kettle bells or dumbbells. For this exercise, the movements are the same regardless of the tool you use. Stand with your feet shoulder-width apart and hold a kettle bell or a dumbbell in each hand. Bend your knees and bend at the hips until you are in a semi-seated position. Hold the weights with your arms straight down and pull the weights back, as if rowing a boat. Rotate your wrists so your palms move from facing down to facing up as you pull the weights toward you. Your elbows should come straight back and up, pulled inward close to the body and not flared out to the sides. Aim for one set of 12 to 15 reps.

Biceps Curl and Chest Press

• You may use kettle bells and dumbbells for bicep curls and the chest press. For the biceps curl, hold either the kettle bells or dumbbells in each hand with your arms straight by your sides, palms facing up. Curl the weights toward your shoulders, bending at the elbows. Lower the weights back down and repeat for 12 to 15 reps. To perform the chest press, lie down on a bench facing the ceiling. Hold a kettle bell or dumbbell in each hand with your elbows bent so that your upper arms are parallel with the floor. Press the weights upward toward the ceiling. As you lift the weights, straighten your arms, allowing your hands to come closer together at the top of the movement as your arms fully extend. Avoid locking your elbows to prevent injury. Lower the weights back down slowly and repeat for 12 to 15 reps.

Choosing Weight

• When it comes to choosing the weight for dumbbells and kettle bells, you have to choose the weight that allows you to complete one set without too much ease or too much difficulty. The weight should be heavy enough that you can complete the set, though the last two reps should be moderately challenging. Keep in mind that the center of mass in a kettle bell is in the middle of the bell. This allows you to do more exercises with the kettle bell than you could with dumbbells.