- All right.
If kettlebell is not your first choice
for exercise or you do kettlebells
but they're not very good for traveling with
- Not at all.
- I'm gonna show you some excellent options,
doing exercises similar to what the kettlebell does for you
but without the kettlebell and
it's my preferred choice. - Right.
- That's why I'm gonna show it.
Hold on, 9.3 seconds.
♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet. ♪
All right, so kettlebells are very popular.
I agree they're excellent systems
used for exercising for a number of reasons.
But as far as the cons about 'em is,
number one you cannot change resistance on 'em.
- Right you're stuck.
- Tou have to buy more of 'em.
- Right.
- So it becomes quite a-
- It's 30 pounds.
- Yeah. 30.
- More or less.
They've got small ones to very big ones,
so you have to buy more.
- And you can't travel with them.
- You could, but it would not be very convenient. (laughs)
- Yeah.
- And like me, I'm just not interested in 'em.
I don't wanna exercise with a kettlebell
for a number of reasons, we don't have to get into that.
- Protect your toes.
(both laughing)
- So for me, the best option for home exercise
that I like to do are using these large loop bands.
I started using 'em a couple years ago
and I found out how wonderful they are.
You can travel with 'em, they're very light.
There's just a number of things.
They work great.
- They come with handles, right?
- Yeah. This set comes with handles.
It comes with a door attachment.
So you can attach it to
a horizontal level or higher level.
And let's see, we'll get on with it in just a second.
All right?
We'll go through a few exercises
that I think work really well with the bands,
simulating some of the kettlebell workout.
You can see how the handles clip on there very nicely.
And we're simply going to stand on the band like so.
And we're gonna do squats down.
I'm gonna put 'em together like this
and we're gonna pull up.
Now to get it tighter I'm just gonna go a little bit wider.
Or if you need more resistance
simply go to a more, a stronger band.
So it's gonna be up like this, and up like this.
So you working some arms, some shoulders,
a lot of muscle groups are being worked.
- The big muscles.
- That's right.
And you can see I'm starting to breathe.
- He's got great health.
- You can simply keep 'em right there with the handles.
Going to a small muscle group, curls.
Works really nice.
Nice thing about bands is
the higher you go up the more resistance there is.
- Right.
- Unlike weights, there are, well, actually
once you get to a certain point it gets a little easier.
- Easier right.
- Because of the mechanics of it.
All right.
All right the next one.
This is one of my favorite ones
to work the hips and work your balance.
And simply we're gonna sidestep.
And if you want more resistance you pull up
and sidestep like this.
Every time I have somebody do this
and it's the first time they try it, they say, wow.
That's a lot more work than it looks like.
And it really works the hips,
especially the hip abductors
which is a muscle group that does get neglected oftentimes.
- Really weak.
- Yeah. Especially in weight bearing
it's a good option.
All right, so with the kettlebell
this is one where you have all the weight on one side,
it changes how things work and lift,
just like so.
You can simply do the same thing with the bands is here.
And again, the nice thing about the bands is
it gets more resistance the higher you go,
which improves the intensity.
And I really like that.
And we can do the other side.
- I think we really have nice handles.
- Yeah. Yeah these handles are nice.
Very nice option that come along with that.
All right.
You cannot forget the lunges, Bob.
- Right.
- Good workout, one leg at a time.
You can do it a couple different ways.
You can go like this and hold it up to here.
Sometimes I'll go around one arm like this
and work those squats.
Have something to hold onto for balance.
Oops, sorry for bumping on the mic.
Is that pretty obnoxious, Tanner?
(laughing)
Okay and obviously you're gonna do both legs.
There we go.
All right, and this is one of the exercises
where you do not need the handle, simply the loop end.
And there are a number of exercises
that do not need the handles.
I like this one, it's one of my go-to exercises.
I go like this,
I go over the top of my shoulders so you can see that,
and I just bring my elbows out,
hold here very gently, locks everything in nicely
and squat down.
I really like this one for my bicycling.
Getting those legs strong during the winter time
for when I start biking in the spring.
I think I should move to a place where you don't,
I can bike year round.
- I think you should.
- (laughs) Yeah, I'm good.
- Goodbye.
- We're not done yet.
Oh, goodbye for that.
- Right.
- Bob, this is one of your favorites
with the kettlebell, isn't it?
The swings?
- Yep. Absolutely.
- Yep. So with the kettlebells
this is a real popular one where we do this.
- Or one arm.
- Yep. Or one arm.
- Right.
- Now you can mimic this fairly well with the bands.
You do put the handles on 'em.
You're gonna gonna need an anchor,
probably something on the wall.
You can use a hook,
go to the hardware store that threads in there.
We used to use that.
Then we start using the wall anchor
'cuz it's so versatile for other exercises.
- Little more advanced.
- Yep. And it's very handy just to put it in there.
But again, if you're gonna do this one
you need to have a solid, very strong hook
bolted into the wall.
- 800 pounds.
- Yeah. These will hold 800 pounds.
There's no problem with these.
They're not going anywhere.
All right. So we go like this
and you'll see it's a very similar movement
and pull and up.
- Thrust through the legs.
- You know, you're not,
it's a different strengthening than the kettlebell.
'Cause you don't have the momentum swing
- Right.
- I actually think this is a little more intense.
- More difficult.
- And I personally like it much better,
than swinging a big 30 pound ball between my legs.
(both laughing)
Well that's, I'm just saying the way it is.
- Brad, family show.
- It's a family show, yeah.
Okay this next one is an excellent core exercise.
You're in weight bearing
you're gonna work a lot of fibers in the core
and the stomach.
- [Bob] It's a lot harder than it looks.
- Yeah, absolutely.
Much harder than it looks.
We do have the anchor again
or you have to have your own anchor
so that you can fasten it to the wall somehow.
Again, these just go in and out very easily
and they stick in where they're supposed to.
And then here's the exercise.
- [Bob] They don't slide.
- Yeah, they won't. They won't slide.
And we start doing stirring the pot
or Bob thinks it might be called a payloff exercise
which we're not-
- Payloff press.
- Payloff press, which I don't know what that means,
but I call it stir the pot.
And I'm tightening my core a lot right now
making these motions and I'm doing this for about 30,
15 to 30 seconds or until you get fatigued.
Make sure you do both sides.
You can take it from this direction.
Keep the core solid and rotate.
Now I'm not twisting my back
or I am very minimally.
So I'm really working core, shoulders.
Nice functional exercise.
- Twisting the hips.
- Yeah, I could show you a lot more exercises from this.
And actually I'm gonna show you one more
favorite cardio one that I like to do.
Especially in the winter.
All right so the option of using the wall anchor
or the door anchor that they give you
so you don't have to have something in the wall.
And we're gonna show you a clip
on how to use it with the door.
Okay so with bands like we have here,
you'll get handles,
you'll get usually four or five bands
of different colors, different resistances.
And they will give you a door anchor that looks like this.
Or at least make sure you get one when you order your set
but I think they all do.
With the door to demonstrate it,
you put it in there and you simply close the door
and make sure, that's a good example of what you wanna,
make sure the door is locked
and then you can pull on this.
And as long as no one walks through the door, you're safe.
It's gonna work out well.
Now you can do it at this level,
you can do it over the top of the door,
and you can slide it all the way down
and do the same thing at the bottom end.
And you're gonna find out
why that's important in just a little bit.
So let me just show you what it looks like
once we got it all connected.
Okay, so this is what it's gonna look like.
You have your bands,
you put it through the loop, closing the door.
Obviously I have at the high level.
There'll be some exercises from this level that you can do.
And we're gonna go through
and show you how this works at three different levels.
Hold on, we'll be right back.
This is a real nice indoor running,
resistive aerobic exercise.
This is something you cannot do with the kettlebell.
- That's right.
- Put it around, I usually round waist level
and then around your waist level here.
And then you have resistance.
You can just simply walk with resistance.
You can turn sideways without any effort at all.
It works very well.
There's no tangling or strangling of anything with the band.
And if you want to get a little more aerobic.
- Run Forest, run.
And this works very nicely and sideways.
You can do a little karaoke in there, you know,
have a little music going,
start dancing singing along a little bit
and actually running backwards,
which is a really nice device
particularly though, knees over toes guys talks about
- Yep. That's right.
- walking backwards for quadriceps strength and knee health.
- Yep.
- So once again.
Options, options, options are all out there.
We do have other videos for bands, loop bands.
Google Bob and Brad and - Yep, check it out.
- we've got some other fun things to do with these.
So if you don't wanna use a kettlebell
- It's all fun.
- you've got the options traveling at home.
You ever a drop that on your toe?
- Not yet.
(both laughing)
- Gotta be careful.
- Yeah.
- They should have-
wear steel toes when you
- That's right
- with the kettlebell.
Kettlebell people are gonna hate me.
- Yeah.
- That's all right.
Not the first one.
- And yoga people.
- (laughs) Kettlebell and yogas.
(upbeat music)