Can you do kettlebell workouts with dumbbells? Learn every move!

Kettlebell exercises covered that you can do with dumbbells:

1. Single and double swings:

The main points behind the dumbbell swing is that unlike a kettlebell, where you rotate your wrist pointing the thumb behind you at the bottom of the swing and straight up vertically at the top of the swing, with dumbbell swings the thumb always stays pointing forward. Make sure you hinge your hips, keep you chest up, and keep your arms tight into your body as the dumbbell swings up. Extending your arms can force you to lose your coordination, throw you off-balance, and cause injury. You only extend the arms if you are intentionally asked to do it for some defined purpose.

2. Single and double cleans :

With kettlebells a clean, the bell lands between your chest and bicep, snug in line with the armpit. It should land very softly caused by great timing and efficient rotation of the wrist. This is why we rotate the wrist on the way down and on the way up when swinging a kettlebell. With a dumbbell however, the thumb always points forward, and when performing a clean, simply flip or rotate the dumbell 180 degrees and the bottom of the dumbbell will land on the top of your shoulder. The unloading of the dumbbell from the shoulder back to a swing is very similar to that of the kettlebell in that you thrust it forward slightly in order to extend, brace, and prepare to follow a natural swinging curve.

3. Snatches:

With snatches, the idea is to keep the kettlebell or the dumbbell close to your body on the upward thrust. You are not supposed to pull the weight with your arms. The upward momentum comes from the hip extension and power provided by your legs and glutes. As the weight moves up with force, you get under the weight and “catch it”. This is why on a swing, we keep the weight close to our body. We want to keep the center of gravity as controlled as possible so as to prevent forward or backward momentum that can cause injury. On the way down however, you simply flick your wrist down and follow the natural fall of the weight.

See the full workout on YouTube: Can you do kettlebell workouts with dumbbells

Full kettlebell with dumbbells workout:

Leg Day Ladder 1 (Single Dumbbell)

  1. Dumbbell Swings (Double Handed / Single Handed) x 10/10
  2. Dumbbell Clean to Squat Alternating x 10
  3. Dumbbell Snatch x 10 alternating
  4. Dumbbell Alternating Lunges (Same Arm) x 6/6
  5. Single leg dead to clean x 10/10

Leg Day Ladder 2 (Double Dumbbells):

  1. Dumbbell Swings x 10
  2. Clean to squat x 10
  3. Deadlifts x 10
  4. Swing to Front Loaded Side Lunge x 10 alternating
  5. High Plank to Swing and Snatch x 10

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