Dumbbell can be turned into Kettlebell
Grip That Converts the Dumbbells or Barbell Plates You Already Have to Kettlebell Weights
If you love kettlebell (KB) workouts, but already have dumbbells or barbell plates at home, attach a handle grip to them and convert them. No need to buy more equipment. These are the highly rated, most popular converter grips. They travel very well because they are compact and light. You can convert any dumbbell or barbell in any gym that has them. They are fast and easy to attach and stay firmly in place.
For dumbbells
Designed to fit most
Just put it in, close, and snap the latch
Holds a firm, stable grip
For barbell plates
Holds multiple plates
Uses quick-release pins for fast easy changes
2,000+ pound shear strength
Benefits unique to Kettlebell exercise
This exercise allows natural, continuous, dynamic movements with a compact and unbalanced weight. These exercises are muscle building with the potential to be aerobic or High Intensity Training (HIT) as well. These exercises move through a wider range of smooth movement that use more muscles than the standard weight-lifting exercise. Also these utilize more wrist and forearm power to control the weights that are held by a handle. These exercises give more defining and toning type of muscle work.
Basic exercises that are valuable to know
Foundation moves
The foundation of this exercise is the swinging of the weight with the arms.
One arm swing
Two handed swing
Basic moves
The Clean
Start position: feet hip width apart, the weight between your feet on the ground, weight is on the heels.
Lift the weight from the ground, with knees bent, spine neutral, shoulders over knees.
Straighten up as you take the weight from the ground up to the shoulder & hold the stomach muscles tight.
The Press
Start position: standing position, feet hip width apart.
Take the weight from your shoulder position up over your head to full arm extension and hold.
This can be the next step after The Clean. You can have the other hand in a fist and hold your stomach muscles tight.
The Press takes the weight from chest to full extension of the arm overhead.
This exercise can also be done with both arms if you have 2 Kettlebells.
The Snatch
The snatch takes the weight from between the legs to up above the head. This starts the same as The Clean.
Swing the weight from between your legs up close to your body, when you reach about eye level, punch up to the final position with arm fully extended overhead.
Turkish get up
Turkish get up is a complex series of moves that take you from holding the weight above you in the laying position to a standing position. This is a move where you have to know proper form so that you get benefits and don’t get hurt. I have broken the process down into 8 frames to show the procession of positions that are required to accomplish the Turkish get up.
Positions 1 to 4
Positions 5 to 8
There are also more advanced exercises
Military press
This is a variation of The Press that is using different positioning to hit different muscles.
Sea saw press
Do alternating overhead KB lifts with both arms.
High pulls
Swing the bell up to shoulder height and pull the elbows back at the top of the motion.
Plank row
In the plank (push up) position, lift the weight one at a time up behind (elbow tightly bent and hand holding the KB is at your side).
Straight arm sit ups
Starts in laying position holding weight straight up, then lifting at the waist until sitting while holding the weight straight up.
Figure 8 curl
You swing the weight around your legs in a figure eight motion.
Burpee with a Clean
Burpee with a Clean at the top of the motion
The Rack
This one involves holding the KB in front of your shoulder, elbow at your hip and body leaning as needed. The form for this is tricky and you should make sure it is proper so you don’t put your back at risk.
