How to Build Exercise Freeweights
Making your own free weights has a lot of advantages. Not everyone has the money to purchase a membership to a fully functional gym, even though they might have a desire to be physically active and get into shape.There are two great pieces of equipment you can make that will give you a great workout: the dumbbell and the kettlebell. The kettlebell is a round cast iron weight with a handle at the top and can be used with various different types of exercises to strengthen your muscles and give you a great cardiovascular workout. The dumbbell is a small weight bar that can be held in one hand with two weights attached at either end. You can make both pieces of equipment with items found around the house.
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Instructions
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Dumbbells
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1
Empty out two half-gallon jugs of milk and wash them thoroughly.
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2
Pour 10 scoops of sand into each jug. If you do not have sand available, you can use rocks.
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3
Pour two scoops of cement mixture into the jugs.
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4
Give the concrete at least two to three days to dry and harden. The dumbbell should weigh about 10 pounds. If you desire a heavier one, use a gallon milk jug and increase the amount of sand and cement.
Kettlebells
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5
Empty out a 2-liter bottle (one that has a handle) or a half-gallon milk jug.
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6
Clean the jug out thoroughly with warm soap and water.
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7
Fill the jug completely to the top with water. You can also use other substances like dried beans or rice. With water the kettlebell will only weigh a few pounds. If you use dried beans, rice,or even concrete, you can get kettlebells that can weigh up to 10 lbs. or more.
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Do the kettlebell exercise called the kettlebell swing. This is primarily a conditioning exercise. Stand with your feet shoulder width apart and your knees bent slightly. With your arm fully extended down between your legs with the kettlebell in one hand, bring the kettle bell up, keeping the arm straight until the bell is at head level.
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9
Do the kettlebell snatch. This exercise is very similar to the kettlebell swing. Stand like you would if you were doing the kettlebell swing. Bring your arm straight out and up until it's fully extended vertically in the air and the kettlebell is above your head.
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