How to Use a Dumbell Instead of a Kettlebell

A kettlebell is a sphere with a single handle on top, and a dumbbell has a horizontal handle with weights on each end. A kettlebell is traditionally used to perform ballistic exercises, such as a snatch or a clean and jerk, for cardiovascular and strength training. A dumbbell is traditionally used for anaerobic weight training such as biceps curls. If a kettlebell is not available, a dumbbell can be used as an alternative.

Instructions

  1. Basic Use

    • 1

      Place an equal amount of weight on each side of the dumbbell so that the entire overall weight is the same as the kettlebell you would normally use. If the dumbbell is too wide to use horizontally, place a small weight on one side and the rest of the weight on the opposite side so that it can be used holding it by the lighter end.

      Choose a dumbbell that is the correct weight if it is solid and doesn't have removable plates.

    • 2

      Tighten the weight locks or clamps if the dumbbell is the type with removable weights.

    • 3

      Grip the dumbbell's handle if you placed equal weights on both ends or the end with the lighter weights if you want to use it vertically. Perform the exercise in the same manner you would if using a kettlebell, such as swings.

    Dumbbell Deadlift

    • 4

      Place the dumbbell on the ground between your legs just like you would a kettlebell. Stand over it with your feet shoulder width apart.

    • 5

      Squat over the dumbbell. Make sure your knees stay behind your toes and that your body weight is distributed onto your heels.

    • 6

      Grasp the dumbbell with one or both hands. Lock your arms and stand straight up, lifting the dumbbell in a single fluid movement. Squat again to lower the dumbbell and place it on the floor.

    Dumbbell Snatch

    • 7

      Place the dumbbell on the ground between your legs. Stand with your legs shoulder-width apart. Squat over it so that your back is straight and your body weight is placed on your heels.

    • 8

      Grasp the dumbbell's handle with one hand, and propel yourself upward from the squatting position. Use your legs' power and momentum to propel the dumbbell. Bend your knees slightly once the dumbbell is overhead, lock your arm and push upward to redirect the dumbbell's momentum so that it doesn't pull your arm too far backwards.

    • 9

      Lower the dumbbell, and repeat the process with the other hand.