Train With Jay

The Best Kettlebell Swing Alternative – TRY THIS – (2020)

kettlebell swing alternatives
29 Jun
CLICK HERE to Watch the Full Video on Kettlebell Swing Alternative – TRY THIS – (GREAT FOR GLUTES) on YouTube.

No kettlebells? No problem! Band swings are an amazing alternative to kettlebell swings! Great for your whole body but even BETTER For your glutes!

When times like these arrive and gyms are no longer open, your mind starts to think…Now is the time to be creative! Since being in the epicenter of the pandemic I knew gyms would be closed sooner rather than later. I knew what I had…and what I needed to do in order to stay fit.

Kettlebell Work

One thing I enjoy is kettlebell swings. What sucks is that kettlebells are a ton of money and it would not be worth my time to buy them. I knew I had a set of bands and they were very versatile, it was just a matter of using them like I have not used them before.

So after a few days of experimenting I finally find a kettlebell swing alternative! You are probably saying, “How is that even possible?”. Well it is…and if you watch my video above, you can see the kettlebell swing alternative I use is very efficient.

Go ahead and watch it! I dare you to have an awesome workout!

Kettlebell Swing Workout

Kettlebell workouts are effective for fat burning

In any event if the bands are not enough you can always get a kettlebell set for kettlebell swings. For an ultimate fat burning kettlebell swing workout, see below:

4×25 – Kettlebell Swings
4×25 – Kettlebell Shoulder Press
4×25 – Kettlebell Russian Twist
4×25 – Bent Over Rows (Both arms)

If you need a deeper explanation of what these kettlebell exercises are, please feel free to contact me here.

Repeat 3-4 times for an ultimate kettlebell workout! Stay tuned for more workouts!

Russian kettlebell swing

There are two different kettlebell swings, the Russian and American.

The Russian kettlebell swing starts with a position, very similar to the deadlift. In this movement, a powerful hip thrust will occur, while simultaneously squeezing your abs and ultimately having a further range of motion as it swings from under your legs to right about level with your chest.

American Kettlebell Swing
Unlike the Russian swing, the American kettlebell swing ends right at head level. Having the kettlebell go head level increases your cardiovascular output as well as working on shoulders at the same time. Both versions engage abs and legs! So overeall both great choices.

Kettlebell Exercises

There are many kettlebell exercises you can perform, and if you’d like you can alternate them with the ones above, below are some of my favorite.

  • Squats
  • Deadlifts
  • Shoulder Front Raises
  • Incline Chest Press
  • Tricep Overhead Extensions
  • Hammer Curls

Are you ready to get some kettlebell/band work in? Contact Jeanice for more info.

(Side note : As an Amazon Associate I earn from qualifying purchases.)

At Home Workout (Kettlebell Edition)

Kettlebell Workout
18 Mar

Kettlebell’s at Home

You’re probably wondering can I get an efficient at home workout? Well here is the truth! Yes! a kettlebell or kettlebells are all you need (and some drive to kick butt!) Remember always have your water on hand.

Here are the current kettlebell’s I use, they’re inexpensive and filled with sand (totally safe around kids).

Okay, I’ll shut up.

This workout should roughly take you about 45 minutes, maybe shorter if you recover well.


Meet me at 100 is what I call it (not for the faint of heart)
100 kettlebell swings (non-stop) that’s the fun of it.

Legs and Glutes

  1. Kettlebell squats superset with alternating lunges – 3×20
  2. Walking lunges 20 each legs – Repeat 4 times
  3. Kettlebell Swings – 3-8×10

Back and Arms

  1. Bent Over Rows 10 each arm – 3×10
  2. Bent Over Rows Both Arms – 3×10
  3. Bicep Curls – 3×10
  4. Alternating Bicep Curls (10 each side) 3×10

Chest and Triceps

  1. Pullovers – 3×15
  2. Chest Press – 4×10
  3. Flyes – 3×15
  4. Pushups until Failure
  5. Close Pushups 3×15

10,000 Steps

One thing people do not realize is that walking and moving are way more important than exercising. I get it we love that intense feeling like our heart is going to fall out of our chest.

It has been shown time and time again, walking/movement (NEAT, what you do during the day outside of the gym) and a sound diet promotes greater fat loss.

So we can forget the stepmill for just a second. Hunters and gathers did not have any electric equipment. Take that into consideration.

Are you ready for a home workout? Contact Jeanice for a more detailed plan to crush it at home with kettlebells and more!

Comana, Fabio. “A NEAT Approach to Weight Loss.” NASM, 19 Dec. 2018,

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