Kettlebells are extremely popular thanks to their amazing combination of simplicity and versatility. But who said you have to spend an arm and a leg to get it to your home gym? I connected with fitness experts across the country to find DIY solutions and homemade hacks that can mimic kettlebells in a pinch. Most importantly, most Americans probably already have at least one of these items, if not all seven.
1. Detergent container
“There are a lot of high-capacity laundry detergents that have nice thick handles,” says Lynn Montoya, ACE, a certified hardstyle kettlebell instructor.
“Although you'll probably only be able to do one-arm kettlebell exercises, you can mix up some great workouts like one-arm swings, push presses, clean and presses, snatches, lunges, and single-leg deadlifts.”
2. Milk or jug
“For beginners, water is a good weight,” says Bay Area trainer Jonathan Jordan, NASM-CPT, Kettlebell Athletics L1 coach. “If you're a beginner, pack rice or dried beans. And if it's heavy, pack some change.”Jordan says he created his 12-move Milk Jug workout and videoed every move. I introduced it.
3. Backpack
“A weighted backpack is a great replacement,” says Ryan Palermo, manager, head coach, and trainer at CrossFit Turbocharged in New Jersey. “You can use water bottles and canned goods to add weight, or if you want a little more weight you can use small bricks or textbooks. To keep household items from moving, put a towel or T-shirt in a cushion. ” Palermo showed off her backpack kettlebell workout on Instagram.
4. Kettle
“Outdoor household and garden supplies tend to be similar in weight to kettlebells,” says Robert Remus, a trainer with Simple Fitness Hub. “Planter pots made of cement, ceramic, or stucco are great, especially when doing squats or Russian twists. If you're doing kettlebell swings, we recommend using something with a firm handle, such as a kettle. .”
5. Jerry Cans
“Jerry cans usually hold 5 gallons, but water weighing 8 pounds per gallon is very effective,” says Robert Herbst, a world champion powerlifter and personal trainer. Masu. “If it's partially filled with water, the water will splatter and the load will be uneven, which will put more strain on your muscles. It also has a handle on the top, so you can hold it like a kettlebell. .”
6. Paint can
In addition to using water jugs as kettlebells, RetroFitness fitness director Dan John-Henry also incorporates paint cans into his “Parent's Basement” workouts. He typically suspends a pair of cans on a broomstick to imitate a barbell, but they can also be used as kettlebells for basic lifts. Take it easy on the swing, cowboy.
7. Gym bag
“A sturdy gym bag filled with canned goods, books, and magazines makes great homemade exercise equipment,” says Jim Frith, personal trainer and founder of TopFitPros. “If you need better control of the bag's swing, hold it by either ends or the middle. The handles can be used for curls, rows, and flies.”