Mixing Kettlebells & Dumbbells

Kettlebell workouts require explosive movements that stimulate the abdominal muscles with nearly every motion. Dumbbells give you unparalleled versatility and allow you to target and tone specific muscle groups. Mixing kettlebell and dumbbell exercises together increases the range and potential of your workout routine. You still get the isolation benefits of using free weights along with the explosive conditioning of a full cardio workout.

  1. Kettlebell Sumo High Pull

    • The sumo high pull is a compound exercise that strengthens the latissimus dorsi muscles of the back while also toning your abdominals, glutes and hamstrings. Start by placing a single kettlebell on the floor between your legs and adopt a wide stance. Keep your back straight and bend at the knees. Grip the kettlebell with both hands and set your hips as far back as you can. Extend the legs and lift the kettlebell straight up to the center of your chest. Your elbows should end on a horizontal plane with your shoulders. Then, lower the kettlebell back down to the floor. Use a light to medium weight and do seven to 10 repetitions.

    Dumbbell Biceps Curl

    • The dumbbell biceps curl is an ideal way to target both heads of the biceps muscles. The biceps are made up of two muscle fibers, the longer one is on the outer part of the arm and the shorter head travels along the inner side of the arm. To perform this exercise, start with the dumbbells held in each hand down at your sides. Your palms should be facing inward. Lift one dumbbell up to your shoulder by bending at the elbow, then return it to your side. Repeat with the other arm and then continue alternating arms. To give the biceps a more rounded look, twist your wrists at the height of the curl. Use light to medium weights and do seven to 10 repetitions.

    Alternating Kettlebell Press

    • The alternating kettlebell press is an exercise that targets the deltoid muscle group of your shoulders. Start with two kettlebells between your legs. Bend at the knees, grab a kettlebell in each hand and lift the kettlebells up to your shoulders. Keep your elbows tight to the body. Your palms should be facing inward and the weight of the kettlebell resting on the outside of your wrist at your shoulder. Lift one kettlebell at a time over your head by extending the arm. Turn your wrist 45 degrees during this motion so that your palm ends up facing forward. Lower the kettlebell back down to your shoulder and alternate to the other side. Do seven to 10 repetitions with each arm.

    Dumbbell Lunge

    • The quadriceps consist of four distinct muscle fibers in the thigh, also called heads. To workout the full quadricep-muscle group, try dumbbell lunges. Take a dumbbell in each hand and start with your feet and legs together. Grip each dumbbell so that the palms of your hands face your outer thighs. Step forward with one leg in a lunging fashion. You don't need to lunge too far, just about two feet. Land with your heel first and then follow through until your foot is flat on the floor. Bend your back leg during the lunge until your knee almost touches the floor, then return to the starting position. Perform seven to 10 repetitions and then alternate the lead leg.