Traditional barbells, dumbbells and weight machines aren't the only way to build strength. In addition to simple body-weight exercises, you can conveniently train with alternate pieces of exercise equipment to help you achieve a strong, lean physique. Most equipment can be purchased from local retailers for use in your home. Alternate forms of exercise equipment are ways to challenge your muscles, build variety into your workouts and prevent boredom.
Kettlebells
Kettlebells are cast-iron weight balls with an over-sized handle for easy gripping. Kettlebells are commonly used among athletes but have increasingly become popular among those with weight-loss goals and individuals looking to build overall muscular strength and endurance. Most kettlebell exercises can be performed similar to that of a dumbbell or barbell. According to Bodybuilding.com, the best kettlebell movements to perform to gain strength include double front squat, swing, snatch, windmill, military press, bent-over row, Turkish get-up, kettlebell pull-up and floor press. One advantage of using kettlebells is their ability to provide a cardiovascular workout by quickly increasing your heart rate within the first five minutes of training. In addition, kettlebells come in various weights, usually starting at 5 lbs. and going up to a little over 100 lbs. Although kettlebells can be somewhat pricey, they are well worth the investment.
Medicine Balls
Medicine balls are weighted basketballs ranging from 2 lbs. to 18 lbs. Many athletes use medicine balls as part of their plyometric and strength training programs. Medicine balls increase core strength, upper body strength and explosive strength in the lower body. Several exercises can be performed using a medicine ball to add intensity and develop overall strength. Medicine balls are usually thrown in conjunction with performing other multi-joint movements or used for various core movements. According to Perform Better, medicine ball throwing incorporates speed, strength, flexibility and coordination.
Resistance Bands
Resistance bands are alternatives to dumbbells and weighted pulley systems. Resistance bands come in tubing with handles or as flat, wide pieces of stretch band. The resistance bands with handles are more convenient and allow the user to easily simulate traditional dumbbell movements. The resistance on the bands increases in intensity as the band gets thicker. Although the feel of the resistance is somewhat different than what you may be used to, these lightweight bands pack a lot of punch when it comes to working out.
Stability Balls
Stability balls, or yoga balls, are common pieces of fitness equipment used by fitness professionals and individuals seeking challenge in their exercise regime. Stability balls don't come weighted but provide an opportunity for taking a specific exercise to the next level. Stability balls help the user strengthen her core and improve balance. Common exercises performed on the stability ball include crunches, sit-ups, single leg lunges, pikes, push-ups, hamstring exercises and other various strength building moves. Also, the stability ball can be used in the place of a workout bench when performing conventional exercises such as chest press, seated military press or back extension. Stability balls come in four popular sizes and are affordable, convenient and mobile.
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