Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. Keep your back flat and shoulders back. Your torso should be almost parallel to the floor at the bottom of the movement.

Keeping your core tight, push through your heels to stand up straight, keeping your arms straight. Pause at the top and squeeze your butt.

This is 1 rep. Most Popular. The Best Treadmills to Add to Your Home Gym. Stand with your feet hip-width apart, holding a kettlebell in each hand by the handle with your arms at your sides. With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor.

Depending on your hamstring flexibility, you may not be able to bend so far over. Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.

Do a row by pulling the weights up toward your chest, hugging your elbows close to your body, and squeezing your shoulder blades at the top of the movement. Your elbows should go past your back as you bring the weights toward your chest. Pause here, squeezing your shoulder blades, and then slowly lower the weights by extending your arms toward the floor.

Stand with your feet about hip-width apart. Hold a kettlebell by the kettlebell handle in each hand at your shoulders with your palms facing in and your elbows bent. The bells should be racked on your shoulders. This is the starting position.

Press the dumbbells overhead, rotating your hands so your palms face out, straightening your elbows completely. Make sure to keep your core engaged and hips tucked to avoid arching your lower back as you lift your arms. Slowly bend your elbows to lower the weight back down.

Reverse the motion to starting position. Hold a kettlebell in both hands at your chest. You can also do this move holding a kettlebell in each hand hanging at your sides. With your feet underneath your shoulders, step your left foot forward as if you were doing a forward lunge; keep your left heel firmly planted.

Bend both knees to create degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward.

Your left quad should be parallel to the floor and your left knee should be above your left foot. Your butt and core should be engaged. Push through your left foot to return to the starting position. Complete all your reps, then switch sides.

Lie faceup with your knees bent and feet flat on the floor. Hold a kettlebell in each hand by the handle with a neutral grip your palms facing in and your elbows on the floor bent at less than 90 degrees.

Press the weights toward the ceiling, straightening your elbows completely and keeping your palms facing in. Pause here for a second. Slowly bend your elbows and lower them back down to the floor.

Lie faceup with your knees bent and feet flat, holding a kettlebell with both hands at your chest. Using your abs, lift your body up until you are sitting upright, back straight.

At the same time, press the weight overhead, extending both arms until your elbows are straight. Slowly lower back to the starting position.

Stand with your feet shoulder-width apart, holding a kettlebell with each hand by the handle at your chest. This is starting position. You can also do this move with one kettlebell in each hand at your sides.

Lift your right foot and step back about 2 feet, landing on the ball of your foot and keeping your heel off the floor.

Bend both knees until your left quad and right shin are approximately parallel to the floor. Your torso should lean slightly forward so your back is flat and not arched or rounded. Your left knee should be above your left foot and your butt and core should be engaged.

Push through the heel of your left foot to return to the starting position. Repeat on the other side. Stand with your feet hip-width apart and hold the kettlebell by the top of the handle with both hands with your arms straight in front of you.

Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs. Stand up and thrust your hips forward explosively, squeezing your glutes and letting your arms swing forward to chest height but not higher than your shoulders.

Pull the weight back down, hinge at your hips, and move immediately into the next rep. Stand with your feet wider than shoulder-width apart, toes turned out.

Hold a kettlebell by the handle with both hands at your chest. 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.

I just wanted to know can I do Workout 1,2, and 3 on a Monday, Wednesday and Friday? Sure Raman, the workout schedule is flexible. Your email address will not be published. Kettlebell List Bodyweight List For Women For Men For Upper Body For Legs For Back For Chest For Shoulders.

WOD iPhone App Android App 25 Best No Equipment For Cardio For MMA For Runners For Cyclists. Skip to primary navigation Skip to main content Skip to primary sidebar Skip to footer 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.

What Size Kettlebell and Dumbbells to Use Experience of weight training and exposure to these types of exercises and movement patterns will dictate what size weight to choose. Selecting the correct dumbbell weights is often a feeling out process. Beginner Kettlebell and Dumbbell Workouts These first 3 kettlebell and dumbbell workouts introduce you to the fundamental movement pattern of the deadlift.

Learn more : Master the kettlebell deadlift movement pattern Workout 1 Dumbbell Step Ups x 20 reps alternating sides Kettlebell Single Arm Deadlift Left x 12 reps Kettlebell Single Arm Deadlift Right x 12 reps Rest 60 seconds and repeat times. Dumbbell Step Ups Exercise.

Kettlebell Single Arm Deadlift. Workout 2 Dumbbell Jefferson Squat x 12 reps Kettlebell Halo x 5 reps each direction Dumbbell Step Ups Left Leg x 12 reps Dumbbell Step Ups Right Leg x 12 reps Rest 60 seconds and repeat times.

Jefferson Squat Exercise. kettlebell halo exercise. Workout 3 Dumbbell Lateral Step Ups Left x 12 reps Dumbbell Lateral Step Ups Right x 12 reps Kettlebell Slingshot x 10 reps in each direction Kettlebell Single Arm Deadlift Left x 12 reps Kettlebell Halo x 5 reps in each direction Kettlebell Single Arm Deadlift Right x 12 reps Rest 60 seconds and repeat times.

Dumbbell Lateral Step Ups. kettlebell slingshot exercise. Workout 4 Two Handed Kettlebell or Dumbbell Swing x 15 reps Kettlebell Slingshot x 10 reps each direction Dumbbell Static Lunge Left Leg x 10 reps Dumbbell Static Lunge Right Leg x 10 reps Kettlebell Halo x 5 reps each direction Rest 60 seconds and repeat times.

Kettlebell Swing Two Hands. Researchers conducted electromyographic tests a way of looking at the electrical activity of skeletal muscle on people who performed all three moves.

The results? The lifters were not only able to perform more dumbbell chest press reps, which leads to more muscle, but there was also significantly more bicep activity than any other move. This has been proven in multiple studies conducted on different athletes.

This is because the weight of a barbell is steadier than a dumbbell, since the weight is more evenly distributed. Take the aforementioned bench press vs. chest press example. Beyond that, dumbbell exercises can strengthen your stabilizing muscles and decrease any imbalances, such as one bicep being bigger or stronger than the other, which also reduces your overall injury risk.

It goes without saying, but kettlebell exercises offer much of the same benefits that dumbbell training does: they help strengthen stabilizer muscles, correct imbalances, and can make you stronger to help you lift heavier weights.

Kettlebell swings are just the tip of the iceberg when it comes to these versatile free weights. RELATED: Free Weights Workouts. In fact, Russian strongmen created these cannonball-shaped weights to work on strength, flexibility, and endurance all at the same time.

Their versatility is still beloved by those in the bodybuilding and CrossFit communities today. But just how effective are they at doing all these jobs? Well, a study sponsored by the American Council on Exercise ACE found that you burn as many calories during a minute kettlebell workout, consisting of swings and snatches, as you do running a 6-minute-per mile pace for the same amount of time.

It also produced a similar heart rate and oxygen consumption how much oxygen you use in a minute as running.

And moves like the swing or cleans also help you develop flexibility and balance. Kettlebell training is also a great way to get a full-body workout since many of the moves, like the goblet squat or Turkish get-up, require you to use your upper and lower body simultaneously.

Dumbbells can also be used for metabolic conditioning, but their design makes it a little harder to do some of the moves you can do with a kettlebell. RELATED: Best Dumbbell Exercises. Think about how many things have to hold onto throughout your day, from a loaded barbell to your grocery bags. This makes it a little more challenging for you to hold onto it as you swing it, or go for a clean.

And what happens when you continually challenge yourself at something? You get better at it over time. Another aspect of the kettlebell that helps increase your grip strength is the smooth texture of the handle.

This is why people who use dumbbells often use Fat Gripz to increase their grip strength. Most exercises are a form of functional training——deadlifts teach you how to properly lift heavy objects and squats train the muscles you use to sit up and down every day. In the same way, kettlebells have real world applications because of their shape and the fact that their center of gravity is further from your hand than a dumbbell.

Ben Fung, a physical therapist who wrote his thesis on the benefits of kettlebells , noted how objects like suitcases, bags, buckets, and more have the same offset center of gravity, and that kettlebell training could teach proper lifting mechanics for those objects and more.

Furthermore, he says in an online article , kettlebell swings address lower-body extension, core stabilization, scapula retraction, and shoulder flexing at the——all movements we use throughout our day and in the gym.

When it comes to the lower-body, the kettlebell swing hits all the muscles in the posterior chain: your glutes, hamstrings, calves, and erector spinae the muscles that run vertically to your spine. A strong posterior chain leads to better posture, athletic performance, and increases your explosiveness during dynamic movements.

Kettlebells, Fung says, target the muscle fibers athletes often damage and can be an easy way to strengthen them to prevent future injuries. Obviously, one of the biggest differences between dumbbells and kettlebells is the shape. That has wider implications when it comes to the center of gravity and how the weight is dispersed.

One of the other big differences is the handle. A dumbbell handle is only wide enough to fit one hand, whereas a kettlebell handle can fit two depending on your hand size. The kettlebell handle is better suited for things like swings, though you can do it with a dumbbell——it might be a little more challenging is all.