Can you do kettlebell swings with dumbbells

That's because, moving kettlebells requires more shoulder stability than moving dumbbells. When you use dumbbells , the weight is centered in your hands.

But with kettlebells, their center of gravity sits a few inches behind your forearms. First, dumbbells aren't designed for you to hold with two hands at the same time — and trying to do so can risk poor form or even dropping the weight. So to swing a heavy dumbbell between your legs, you'd likely have to set up with an excessively wide stance.

As a result, you'd throw off your movement patterns and risk additional aches and pains. 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.

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. Get Daily Fitness Inspiration Right in your inbox. Customize Select the topics that interest you:. Working Out. Weight Loss. Book Swipe Shop. 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.