How to Add Chains to Kettlebells
Kettlebells are solid cast-iron balls with a handle attached that fitness enthusiasts use for strength training. However, kettlebells only come in sizes measured by the Russian pood (16 kg, or about 35 lbs.) and are sold in increments of this weight (16 kg, 32 kg, 48 kg). As a result, those who practice with kettlebells often experience difficulty progressing from one pood size to the next. Adding chains of various length and weight will allow you to add smaller poundage increments and help you easily progress with kettlebell exercises.
Other People Are Reading
Things You'll Need
- 2-inch ring
- 5/8-inch chains of varying lengths
- 3/8-inch chains of varying lengths
- Kettlebells of various weights
- Cord (optional)
- Large carabiner
- Snap rings
Instructions
-
-
1
Affix the chains to the kettlebell. First clamp the 2-inch ring to one length of chain. You can then attach this chain to the kettlebell with a cord, a large carabiner or by looping the chain through the kettlebell and then affixing it to itself with a snap ring. To use multiple chains, attach them with snap rings to the first chain, as this will free up more room for your grip on the kettlebell handle.
-
2
Warm up properly. Before starting a kettlebell chain workout, you should go through your normal warming-up routine of stretching and kettlebell swings.
-
-
3
Perform standing presses with chains attached. If you want to focus specifically on the start of the press movement, add chains of shorter length. To help work the top, or "lockout" part of the press, add longer chains that will increase the weight lifted as you approach the lockout point. You can also do Turkish, or seated, presses in the same manner.
-
4
Execute Turkish Get-ups with chains attached. Take care not to get tangled in the chains as you stand up. To focus more on the squat, use longer chains. If you want to work on getting off the ground into the squat, use more chains or shorter ones.
-
5
Floor press your kettlebells with chains attached. As you will be laying on the ground for this movement, you will need to add either more chains or chains of shorter length to make this lift effective. To focus more on the lockout, use longer chains; to help with the start of your floor press, use more chains, or chains of shorter length.
-
6
Perform pistols (one-legged squats) with kettlebells and chains to improve your squat. If you're still mastering the pistol, hold the kettlebell in one hand against your chest and hold a chain as a counterbalance in your other hand. If you want to increase the weight used in the pistol, attach the chains to the kettlebell. You can also perform two-legged squats with kettlebells and chains.
-
1
Tips & Warnings
You can find the chains, 2-inch ring, snap rings and carabiner at any hardware store.
Use chains with the nonballistic lifts only. Many kettlebell practitioners like to perform kettlebell swings, clean and presses and snatches as part of their kettlebell workouts. However, doing any of these explosive movements with chains attached can result in injury (as the chains will fly through the air haphazardly).
Consult a physician before beginning any exercise program.
