5 Kettlebell Exercises That Don’t Swing

Kettlebell Workout That Doesn’t Swing:

The first thing you need to do is decide which exercise you want to perform. You can choose from any of these five exercises. If you are new to kettlebell training, then it would be good if you start with the easiest one first and work your way up until you feel comfortable enough with them.

1) Single Arm Dumbbell Row (Dumbbell Rows)

2) Double Arm Dumbbell Row (Dumbbell Shrugs)

3) Barbell Curl (Barbell Curls)

4) One Arm Pull Up (One arm pull ups are great for developing upper body strength and they can also be used to build endurance. They are also great for improving grip strength.)

5) Dumbbell Floor Press (Dumbbell Floor Presses)

If you have been using dumbbells before, then it is recommended that you begin with single arm dumbbell rows. These are the most basic and easy to learn exercises. You will notice that there is no weight involved in these exercises.

However, it does not mean that they cannot benefit from some sort of resistance. You can add heavy books, a backpack filled with books or even a barbell pad (which are usually used by people who do heavy squats). Take note that the heavier you make the exercise, the harder it will be to do it. If you are a beginner, then start with 5 pound weights and work your way up.

If you want to focus on building endurance and strength in your back, then the dumbbell shrugs is a great exercise for you. To perform this exercise, lie face down on a bench and hold a pair of dumbbells at your sides. Keep your head down and raise your shoulder blades off the bench as far as you can.

5 Kettlebell Exercises That Don't Swing - Image

Hold this position for a second and slowly lower yourself back to the starting position. It is important that you do not swing your body in an effort to lift the weight. Doing so can cause injury and will not help you achieve the desired results.

For people who want to work on their biceps, the barbell curls is a great exercise. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with both hands at your side. Keeping your elbows close to your body, curl the weight in an arc until your biceps are fully contracted and you feel the stretch.

Hold the position for a second before you lower the barbell back to the starting position.

The next exercise is one arm pull up. This exercise requires years of practice to achieve. However, if you are just starting out on your fitness journey, you can still do One arm Chin Ups.

To perform this exercise, use a sturdy bar that is high enough off the ground so that your feet can touch the ground or stand in a swing. Grab the bar with your hands at shoulder width and grip it as you would a handshake. Pull yourself up until your chin reaches above the bar and slowly lower yourself back to the starting position.

The last exercise is the dumbbell floor press. Lie on the floor with one arm extended at your side and the other under the dumbbell as you would when doing a bench press. Press the weight until your arm is fully extended and then slowly lower it back to the starting position.

Workout Plan

You can do this workout 3 times a week on non-consecutive days. You can either take one day rest in between each workout or you can do three workouts in a row before taking one day off. For example, you can do Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

The choice is yours. Monday and Thursday will be your heavy lifting days while Tuesday and Friday will be your endurance days.

Monday: Heavy Lifting

5 Kettlebell Exercises That Don't Swing - Picture

1. Barbell Deadlift:

3 sets of 5-7 reps

2. One arm dumbbell pullover:

3 sets of 8-10 reps (each side)

3. Dumbbell Shrugs:

3 sets of 8-10 reps

4. Barbell Curls:

3 sets of 8-10 reps

5 Kettlebell Exercises That Don't Swing - at GYMFITWORKOUT

5. Close Grip Bench Press:

3 sets of 5-7 reps

6. EZ Bar Curls:

3 sets of 8-10 reps

7. Tricep Pushdowns:

3 sets of 8-10 reps

Tuesday: Endurance

1. One arm dumbbell row:

5 Kettlebell Exercises That Don't Swing - Image

3 sets of 10-12 reps (each side)

2. Dumbbell one arm row:

3 sets of 10-12 reps (each side)

3. Pull ups:

3 sets of 8-10 reps

4. Dumbbell pullover:

2 sets of 15-20 reps (each side)

5. Dumbbell shrugs:

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3 sets of 8-10 reps

6. Barbell curls:

3 sets of 8-10 reps

7. Dumbbell hammer curls:

2 sets of 15-20 reps

8. Standing Barbell press:

3 sets of 5-7 reps

9. Standing dumbbell press:

3 sets of 8-10 reps (each side)

10. Overhead Barbell Tricep Extension: 3 sets of 8-10 reps

5 Kettlebell Exercises That Don't Swing - Picture

11. Dumbbell kickback: 3 sets of 10-12 reps

12. Regular pushups: 3 sets of failure

Thursday: Endurance

1. Dumbbell floor press:

3 sets of 8-10 reps

2. Dumbbell incline press:

3 sets of 8-10 reps

3. Bent over dumbbell flyes:

3 sets of 8-10 reps (each side)

5 Kettlebell Exercises That Don't Swing - Image

4. Tricep rope extension:

2 sets of 15-20 reps

5. Tricep pushdowns:

2 sets of 15-20 reps

6.

Sources & references used in this article:

Official blog of the RKC kettlebell swing by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com

Effects of kettlebell mass & swing cadence on heart rate, blood lactate and ratings of perceived exertion during an interval kettlebell swing protocol by C Wesley – 2013 – knowledgecommons.lakeheadu.ca

Kettlebells: Powerful, effective exercise and rehabilitation tools by M Crawford – Journal of the American Chiropractic Association, 2011 – go.gale.com

Big doors on little hinges swing Big doors on little hinges swing by B Hope – agoge.com.au

Angelina Tang by A Tang, V Wilson, D Trosclair, C Tongco – kettlebellkrusher.com

“160 Seconds a Day Keep the Doctor Away!”—Burn More Fat and Improve Your Health without Breaking a Sweat with a Simple Swing Protocol by F Zonin – strongfirst.com

Introduction to Kettlebells by A Värnik – introtokettlebells.s3.amazonaws.com

The Iron ore, Total-Body Workout by T Fahey – academia.edu