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Exercises Movements, technique & proper execution

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Old 10-01-2008, 12:25 PM   #1
Riley Durant
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Replacement for Kettlebell/Dumbell Swings

The gym on post here does not have kettlebells (yet) so I had been using dumbells as a substitute...until today. I was kindly asked to not "fling dumbells around like that" and seeing as it's the only place I have to workout, I can't really argue with them. So, my options are to take a dumbell outside (which I'm not sure they'd let me do and will suck in the winter) or figure out a substitute exercise(s) that meets the same intent.

I tried a search of the forums and didn't come up with much. Could someone please help me come up with something that will come close to meeting the same purpose of kettlebells swings that won't upset my gym?

Thanks.
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Old 10-01-2008, 12:51 PM   #2
Steven Ngo
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Re: Replacement for Kettlebell/Dumbell Swings

when in doubt, do a burpee

(and if you think about it, the body motion is pretty similar between the two)
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Old 10-01-2008, 01:01 PM   #3
Samuel Friedman
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Re: Replacement for Kettlebell/Dumbell Swings

Push press is also a related move...or thrusters or olympic lifts if youre feeling really ambitious
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Old 10-01-2008, 01:40 PM   #4
Chris Walls
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Re: Replacement for Kettlebell/Dumbell Swings

SDHP would be fairly close... similar cycle rate and hip extension and stuff...
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Old 10-01-2008, 08:07 PM   #5
Veronica Carpenter
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Re: Replacement for Kettlebell/Dumbell Swings

or buy and bring your own kb's
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Old 10-01-2008, 08:30 PM   #6
Spencer Paige
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Re: Replacement for Kettlebell/Dumbell Swings

anywhere in the gym have a tower of weights? for example, the pec towers (pec fly machine) can be adjusted. slide the pulley down to the bottom then use the rope extension and you should be able to simulate a dumbell swing pretty well. put something on top of the weights in the tower that you dont use, so it kind of acts like a buffer zone in case you come down too far/fast with the weights u are lifting.
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Old 10-01-2008, 10:20 PM   #7
Frank E Morel
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Re: Replacement for Kettlebell/Dumbell Swings

do they have a medicine ball? and if the ***** about it .. just ask them what is the function of a medicine ball? for sitting on? or for tossing back and forth? They have to be reasonable about that. If not go find the senior and talk to them.

but for swings.. it will work and it will have a hell of grip development too.

Above all if the ball fails to win them over.. bring a sand fill ammo can and say its work related equipment.



No offence, but is the military turning into "worriedaboutlawyerville" or they are employing zumba fitness certified instructors?
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Old 10-01-2008, 10:51 PM   #8
Blair Robert Lowe
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Re: Replacement for Kettlebell/Dumbell Swings

DB snatch or DB clean.
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Old 10-02-2008, 01:45 AM   #9
Wes Palmer
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Re: Replacement for Kettlebell/Dumbell Swings

I would actually talk to the General Manager of the gym to see officially where they stand. All of the subs are feasable, but really it is hard to replace the swing with a non swing. Its kinda like replacing a clean with a curl
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Old 10-02-2008, 07:23 AM   #10
Riley Durant
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Re: Replacement for Kettlebell/Dumbell Swings

Thanks for all the suggestions folks, at least gives me some options to look at.

Veronica: probably will be the ultimate solution, although the gym is supposed to get getting some kettlebells. (My luck they'll be 15 pounds and of little use). Problem with getting my own is I'd have to take them outside, which isn't a problem in spring/summer, but in the fall/winter in Northern New Jersey....let's just say I've had all the cold weather training I ever want.

Frank: they do have medicine balls....all the way up to 10 whole pounds!! Supposed to be some 16 and 20s coming in later. And it's not really the military that's the issue. While this is a military facility, it is unique in that the entire post is predominantly civilian. Only a few dozen of us military actually here so it's a bit different than most places.

Again, thanks all for the suggestions. Good news is more folks seem to be openly doing CF in the gym now so maybe they'll loosen up on some of their restrictions or at least give us a place where we can do some of the exercises without bothering the "normal" folks.
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