If you’re looking to start strength training but don’t have specialized equipment, you might wonder what can i use instead of a kettlebell. The good news is that many common household items and basic gym tools can work just as well for building strength and endurance.
You don’t need an expensive piece of equipment to get a great workout. With a little creativity, you can mimic the unique swinging and lifting motions of kettlebell exercises using alternatives you probably already own.
What Can I Use Instead Of A Kettlebell
This list covers the best substitutes, from simple DIY options to other types of gym weights. Each alternative has it’s own benefits and best uses, so you can pick the right one for your workout goals.
Common Household Items as Kettlebell Substitutes
Before you head to the store, check around your home. You likely have several perfect items that can add resistance to your routine.
- A Gallon Jug of Water or Laundry Detergent: A full gallon jug weighs about 8.3 pounds. The handle makes it excellent for swings, carries, and goblet squats. You can adjust the weight by filling it with more or less water or sand.
- A Backpack or Duffel Bag: Load a sturdy backpack with books, canned goods, or bags of rice. Secure the load tightly and wear it on your back for squats and lunges, or hold it by the top handle for swings and rows. This is incredibly versatile for adjusting weight.
- A Sack of Potatoes or Dog Food: These bags often come in 10 to 50-pound sizes and have a natural, somewhat awkward shape that mimics a kettlebell’s center of mass. They’re great for building grip strength and functional strength during carries and lifts.
- A Heavy Book or Brick: While not for swings, a dense object like a large book or brick is perfect for isolated moves like tricep extensions or lateral raises when held in one hand. Just ensure you have a firm grip.
- A Milk Jug with a Handle: Similar to the gallon jug, a plastic milk jug with a handle can be filled with water, sand, or pebbles. It’s a cheap and easy DIY kettlebell for basic movements.
Standard Gym Weights That Work Well
If you have access to a gym or own some basic weights, these are your most effective alternatives. They are designed for lifting and are generally safer than improvised objects.
- A Dumbbell: This is the most direct swap. For exercises like goblet squats, Turkish get-ups, and presses, a dumbbell held vertically by one end works almost identically to a kettlebell. For swings, you can hold the dumbbell’s center bar with both hands, though the motion will feel slightly different.
- A Weight Plate: Hold a weight plate by it’s rim for front squats or carry it around. You can also use a plate with a central hole by gripping the edge, which really challenges your forearm and grip strength.
- A Barbell: While not for dynamic swings, a barbell is fantastic for heavy two-handed exercises like deadlifts, cleans, and presses that build the same foundational strength as kettlebell training.
- Resistance Bands: For exercises focused on the press or pull, a heavy resistance band anchored under your foot can simulate the tension. They are excellent for building explosive power for the initial swing movement when pulled quickly.
How to Use a Dumbbell for Kettlebell Moves
Since dumbbells are the most common alternative, here’s how to adapt key exercises safely:
- For Goblet Squats: Hold one end of a vertical dumbbell with both hands against your chest. Keep your elbows pointed down and close to your body as you squat.
- For Single-Arm Rows: Place one hand and knee on a bench. Hold the dumbbell in your other hand with a neutral grip (palm facing in) and row it towards your hip, keeping your back straight.
- For Turkish Get-Ups: This is advanced. Lie down holding the dumbbell vertically above your shoulder with a straight arm. Follow the standard get-up steps, always keeping your eyes on the weight overhead to ensure stability.
- For Swings: Grip the center bar of the dumbbell firmly with both hands. Hinge at your hips, swinging the weight back between your legs, then thrust your hips forward to swing it up to chest height. Let momentum do the work; don’t lift with your arms.
Safety Tips When Using Substitutes
Improvised equipment requires extra caution. Always prioritize safety to avoid injury.
- Check for Leaks and Weak Points: Before using any container filled with liquid or sand, make sure it is sealed tightly and the handle or container itself has no cracks or weak spots that could brake during a lift.
- Secure Loose Items: When using a backpack or bag, ensure the contents are packed tightly and won’t shift suddenly during movement. This prevents throws off your balance or strains your back.
- Mind Your Grip: Many household items don’t have ergonomic handles. If your grip is slipping, consider wearing workout gloves or wrapping the handle with a towel for better friction and to prevent blisters.
- Start Lighter: It’s better to begin with less weight to get used to the balance and feel of a new object. You can always add more weight once your form feels solid and controlled.
- Clear Your Space: Ensure you have plenty of room around you, especially for swinging motions. You don’t want to hit furniture or walls if the object slips from your grasp.
Building a Complete Workout Without a Kettlebell
You can structure an effective full-body session using just one or two of the alternatives mentioned. Here’s a simple workout template.
- Warm-up (5 minutes): Jumping jacks, arm circles, and bodyweight squats.
- Lower Body: Perform goblet squats using a heavy backpack or dumbbell. Do 3 sets of 10-12 reps.
- Upper Body Pull: Execute single-arm rows with a gallon jug or dumbbell. Do 3 sets of 8-10 reps per side.
- Full Body/Hinge: Do two-handed swings with a dumbbell held at the center or a secure jug. Do 3 sets of 15 reps.
- Core: Try suitcase carries by walking while holding a heavy bag or jug in one hand. Walk for 30-60 seconds per side for 3 sets.
- Cool Down: Stretch your hamstrings, shoulders, and back.
FAQ: Kettlebell Alternatives
Q: What is a good substitute for a kettlebell at home?
A: A dumbbell is the best direct substitute for most exercises. For a DIY option, a filled gallon jug with a handle or a loaded backpack works very well.
Q: Can I use a water bottle as a kettlebell?
A: Yes, a large, full water bottle (like a 1.5-liter bottle) can work for lighter exercises like overhead presses, curls, or lateral raises. It’s not ideal for heavy swings due to the thin handle.
Q: How do you make a homemade kettlebell?
A: Take a sturdy plastic jug with a handle (like a milk or detergent jug), fill it with sand or pebbles for dense weight, and seal the lid tightly with strong tape. For a more permanent option, you can concrete into a small bucket with a pipe as a handle.
Q: Are dumbbells or kettlebells better?
A: Neither is inherently better; they are different tools. Dumbbells are great for controlled lifts and isolation. Kettlebells excel in dynamic, swinging movements. You can achieve similar strength goals with either if you adapt the exercises correctly.
Q: What can I use if I don’t have any weights?
A: Your own bodyweight is the most accessible tool. For added resistance, use items like a heavy book, a sack of flour, or even a thick hardcover book. The key is to increase the challenge on your muscles beyond bodyweight alone.
Ultimately, the best alternative depends on the specific exercise and what you have available. The most important thing is to focus on maintaining proper form, which is more crucial than the type of weight you use. By getting creative, you can build a strong, effective fitness routine without ever needing to buy a dedicated kettlebell.