Written by Living.Fit & Kettlebell Kings
Finding the best workout equipment for your training can depend on your individual biomechanics and your goals. Sometimes it can be confusing! A lot of people try to decide between dumbbells and kettlebells for core and balance inclined exercises that are often more accessible in the gym. However, given a choice, which should you use? To begin with, let us find out what sets dumbbells and kettlebells apart from each other and what exercises either of them are best suited to.
What is a Kettlebell?
Kettlebells have really grown in popularity in the United States for the last two decades, and are becoming increasingly popular as more people start to understand how or why to use them. The center of mass of a kettlebell is designed to extend from the hand; this allows for better control in full-body workouts such as a clean and jerk and kettlebell swings compared to other weights. Kettlebells are uniquely suited to athletic exercises where strength and power are crucial.
Popular exercises done with a kettlebell include a goblet squat, clean and press, Turkish get-up, kettlebell swings and snatch. From bodybuilding to CrossFit, these movements are becoming more incorporated into exercise routines and tailored for specific goals This simple but thorough training routine is perfect for both beginner and expert lifters.
As kettlebells have grown, so has the research. Studies have shown the possible strength and power benefits of kettlebell movement patterns and workouts. These studies also indicated that kettlebell exercises could significantly enhance cardiovascular health and performance. In a study carried out by Farrar et. Al. (2010) %VO2 max for a single 12-minute workout from a single kettlebell swing can effectively improve cardiovascular health. In this study, participants maintained their heartrate at 65% of its max throughout the exercise. Even in a small amount of time like 12-minute workouts, the studies showed improvement in cardiovascular fitness.
Popular Kettlebell Movements
Nearly every exercise routine can incorporate the use of a kettlebell. However, listed below are some of the most common ones:
- Kettlebell thrusters
- Kettlebell row (single-arm, bent over) Kettlebell get up
- Kettlebell swings (double/single arm) kettlebell clean and jerk
- Kettlebell windmill
- Kettlebell deadlift (good morning, sumo, straight leg, Romanian, single leg) kettlebell lunge (walking, side, pulse, forward, reverse)
- Kettlebell overhead press (double/single arm) Kettlebell squat (goblet, wide, elevated, narrow).
Please remember that like with all exercises, technique and form is very crucial. Pick a weight that challenges you but still permits you to perform the exercise with the correct form.
Difference between Kettlebells and Dumbbells
Kettlebells and dumbbells can be used interchangeably for most exercises. However, there are specific exercises where one excels over the other. For example, kettlebells are better for more efficient swing movements while dumbbells are better for bicep curls. A big advantage for kettlebells is the power and explosiveness gained in a single movement like the kettlebell swing. Nevertheless, this article aims to highlight which exercises dumbbells and kettlebells are better suited to, and not to pick a winner between the two types of equipment.
Dumbbells allow for better weight distribution and balance (beginners can learn better this way). On the other hand, kettlebells often require more balance and core strength due to the uncentered and unbalanced nature of the load. This fundamental difference is easily noticed once you exercise with both.
Kettlebells or Dumbbells?
Kettlebells offer more advantages if your exercise is focused primarily on strength and power. You can develop just as much strength and power compared to more traditional methods of weight lifting. They also take up less storage space and are also very affordable training equipment if you have a limited budget. You can accomplish a ton with just one kettlebell because of the shape, infinite ways to hold the bell plus the variations in timed or rep based workouts.
Dumbbells are equally as beneficial as kettlebells, and as mentioned before, they may be used interchangeably. However, the main difference lies in your training program, goals and environment. Dumbbells are great for exercises like shoulder presses, bicep curls, lateral raises, chest presses etc. The best way to enjoy the core benefits of dumbbells and kettlebells is to integrate them in the same exercise to train various muscle groups and for improved movements and flexibility.
In a study conducted by Otto et al. (2012), the effects from 6 weeks of traditional weightlifting (heavy resistance) and kettlebell training on power and strength were analyzed. The study concluded that both added improvements in strength and power, but traditional weight lifting was greater. However, there was no significant difference between the body composition of both groups analyzed for this study. Although limited in its scope, the result of this study has been similar to subsequent ones after it.
Your preference, body mechanics and experience are the major factors that should determine whether you opt for dumbbells or kettlebells.
Are you new to the gym or fitness in general and considering adding more weights to your exercise routine? Then dumbbells or light kettlebells are the best options.
Are you looking to add more strength and power to your exercise routine? Then kettlebells (if done with the right form and technique) is your best bet.
Are you looking to enhance strength? Go for dumbbells. Dumbbells give you more leverage in terms of weight choices than kettlebells – this is vital if you want to increase your training weight slowly.
Examples of Complete Body Workouts that feature BOTH Dumbbells and Kettlebells include:
Warm-up:
- Squat to toe touches. Duration: 30 secs.
- Glute bridge. 30 secs.
- Plank. 30 secs.
Single sets (DB=Dumbbell KB=Kettlebell)
1. Elevated KB goblet squat (8-10 reps, 3 sets)
2. KB straight leg deadlift (8-10 reps, 3 sets). Superset (8-10 reps, 4 sets)
3a. Bent over DB row
3b. KB reverse lunges
3c. DB front raise
Superset: (8-10 reps, 3 sets)
4a. KB Bulgarian split squat
4b. DB incline chest press
Conclusion
Both kettlebells and dumbbells have their key areas where they excel over each other. It is crucial to know the gains from using either of them and to find out if they are aligned with your workout routines and intended results. If you are looking to work on your strength, then dumbbells will offer you more benefits, since they permit you to increase the training weights slowly. Conversely, if you are looking to add both power, endurance, and strength to your workout, then kettlebells are your best bet. The exercise routine depicted above highlights how both dumbbells and kettlebells can be integrated into the same workout. Once you give the workout a try, you will be surprised by how much progress you can get out of your exercises by combining both equipment and how they can benefit you based on your personal preferences and fitness goals.
Should you choose one over the other? I would say no. However, I am fully conscious of what equipment is better for a specific exercise based on my training routine. I would always use kettlebells for squats, swings, deadlifts and split squats over dumbbells.
Remember, both dumbbells and kettlebells are suitable for different exercises. The goal is not to find the superior workout equipment, but instead to discover how both of them can fit into your workout and training program.
Lastly, if you are interested in learning the complete basics about kettlebells or getting workouts, you can get them from Living.fit here.
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