Can you do kettlebell workouts with dumbbells

Learn more : Stop banging your wrists and clean like a pro. You will be challenging your balance, movement skills and strength throughout the following 3 workouts. As with all exercises take your time and master the movements perfectly before adding additional weight.

Both of the exercises in this workout will challenge your strength and stabilising muscles. Imagine that your elbows are attached to string that is being pulled up towards the ceiling. Keep your core muscles tight and do not arch your lower back.

Pause at the top position for 2 seconds before slowly lowering the dumbbells back down to the start position. Related : 5 best single leg exercises you need to know. You will develop full body strength, stability and mobility with this kettlebell exercise. Starting from the lying down position and keeping the arm straight sit up and then stand. Discover more : Ultimate guide to the kettlebell turkish get up. One of my favourite combination workouts that achieves so much in only a short amount of time.

The trick to this exercise is to keep one foot still while the other continuously lunges forwards and then backwards. Try to avoid touching your foot down in between repetitions to increase the difficulty of the exercise. The kettlebell snatch is a full body exercise that takes the kettlebell from the bottom of the swing position up and overhead. 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.

You will need to actively drive your hand through at the top of the movement to avoid the kettlebell banging onto your wrist. Learn more : Ultimate guide to the kettlebell snatch exercise.

Our final workout uses 3 full body exercises that are performed one after the other to develop strength, cardio and mobility. Perhaps my favourite full body dumbbell exercise is the cross body clean and press.

Following on from the two handed kettlebell swing we now remove one hand for this variation of the swing. Performing the kettlebell swing with one hand rather than two increases the rotational demands on the core muscles as well as the stability required in the shoulder joint. Again you can perform the kettlebell swing with a dumbbell but this time hold the dumbbell by the handle horizontally. Again the full movement is based on the deadlift movement pattern and generates the power from the hips rather than the arm.

Discover more : Are you ready for the one arm swing. 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. Above I have listed 9 kettlebell and dumbbell workouts starting with the easiest and finishing with the most challenging. If you are looking for a way to program these workouts then I would work through one workout every week or two taking days rest per week.

Do not advance onto the next workout until you have completely mastered all the exercises and the workout. Yes, although the feel of the exercise is not quite the same or as enjoyable as with a kettlebell. Perfect technique is important as with all swing based exercises.

The dumbbell swing exercise uses the same muscles as the kettlebell swing, namely the buttocks, hamstrings, back, hips and core muscles. Sure Raman, the workout schedule is flexible. Your email address will not be published. Friend's Email Address. Your Name. Your Email Address. Send Email.

Skip to primary navigation Skip to main content Skip to primary sidebar I thought it would be helpful to list out some progressive kettlebell and dumbbell workouts. How to Use these Kettlebell and Dumbbell Workouts The body works by using a series of movement patterns in order to navigate daily life. Single-Arm Kettlebell Clean You can bring the kettlebell straight up or do a pendulum kettlebell swing here — the choice is yours, says Johnson.

Maintain a stable posture and a neutral spine. Johnson has his clients do this circuit at home for a quick minute full-body workout. The moves switch from lower to upper body with a little core at the end. Perform 3 rounds of 15 reps.

Try to take as little rest in between each move as you can without sacrificing form. Dumbbell Squats Pick whatever variation you like. For example, hold one dumbbell in front of you a goblet squat or hold one in each hand at your shoulders or down at your sides. Chest Press Hold one dumbbell in each hand. Dumbbell Lateral Lunge While you probably do forward or reverse lunges on the regular, Johnson recommends working in lateral lunges to really hit your glutes.

Keep one dumbbell in each hand. Supported Single-Arm Row Place one hand on your knee and hinge forward. Keep your spine straight throughout the movement the only thing that should move is your shoulder and arm during the row.

Dumbbells, says Samuel, work your forearms most effectively. Too often, people squeeze their index and middle fingers hard but relax their pinkie and ring fingers. Booooring, says Leija. Dumbbells win here. The military press is a classic strength move, requiring core stability, shoulder power, and shoulder mobility.

The reason: shoulder-blade stability and control. On most exercises, you want your shoulder blades to depress move downward toward your butt and retract squeeze tightly together near your spine. The kettlebell places your shoulder and shoulder blade in those natural positions, says Dan John, a veteran trainer and fitness historian.

Do this 3-move workout from Leija to build total-body power and muscle. If your goals are aesthetic, says Samuel, isolation moves should have a place in your routine. Dumbbells are superior, especially when it comes to the nuance of biceps curls. Your biceps has two responsibilities. You know the first: It flexes your arm at the elbow. But your biceps also drives another motion called supination, turning your palm upward toward the ceiling.

But the physics of the dumbbell, with one weight on either side of the handle, forces you to think about supination.