Alternatives to Kettle Bells

Kettle bells are cannonball-size weights with handles. They can be metal or filled rubber, depending on the type being used. Used in one hand or two, the equipment can be utilized for a variety of training movements or exercises. These can be easily replaced by alternative pieces of training equipment. The important factor is knowing how to use each piece to properly replace any kettle bell use.

  1. Kettlebell-Style Alternatives

    • Weight-Stacking -- An invention exists that works as a substitute to traditional kettlebells. Using the same handle design and approach, this stacking handle allows a user to attach easy-to-find bar weights into a pack kept together by the handle mechanism. The result is a pseudo kettlebell that is similar in shape and has the same weight lifting features (see Reference 2).

      Adjustable block weights -- These adjustable weights work the same way as adjustable dumbbells with one significant difference: the handle is on the top similar to a kettlebell rather than in the middle like a dumbbell. This design allows increasing weight adjustments in much smaller gradations than traditional kettlebells, but the same movement in exercise is retained. A purchase includes the entire system rather than the need to buy and ship multiple kettlebells (see Reference 3).

      Adjustable or Traditional Dumbbells -- The benefit derived from kettlebell weights is their freeweight status. Dumbbells can generally be used with practicing many of the same motions and exercising full muscle groups. The grip will be different, but the weight variations can be imitated.

    Hammer Weights

    • Exercise Bats - These exercise tools look like rubber bats and have extra weight at the end to use as a swing weight. Designed for the exercise room, they come in different weight amounts, and provide a free-weight workout of the entire radial arm muscle group.

      Sledgehammers -- Any kind of weighted construction hammer can duplicate the swinging effect of a kettlebell. Such exercise substitutes can work the same muscle groups effectively. Since the weight values can be varied by using hammers of larger capacity, the strength training can progressively increase by using a heavier hammer.

    Non-Swing Type Weights

    • Medicine Balls -- Made to look like weighted basketballs, these exercise instruments can be used in a variety of moves and body training. However, they do not have handles and must be handled like a ball. This restricts some exercise movements that can be made with handled-gear. Weights can reach up to 30 pounds, which is less than the heaviest kettlebells.

      Resistance Bands -- Also known as tubing, resistance bands come with hand grips at the ends and, depending how they are installed, can emulate some of the same lifts and pulls as kettlebells. However, few resistance bands can meet the weight resistance of a kettlebell from the beginning of a pull. Bands increase the resistance the farther they are stretched. Users get beyond the capability of even the strongest bands.