Kettlebells Vs. Free Weights: The Smackdown

Brent Mccoy
• Thursday, 21 October, 2021
• 5 min read

But traditional weights are still superior when it comes to maximizing your strength, argues a new study from California State University, Fullerton. The Cal State team asked 30 men to train with either kettle bells or traditional weights twice a week.


“We tried to use the kettle bells the way most practitioners would use them, emphasizing technique and using explosive movements,” explains study author Jared Co burn, Ph.D., a professor of kinesiology at Cal State, Fullerton. Co burn says it’s not surprising kettle bell strength gains were smaller than those resulting from traditional resistance exercises.

You can use kettle bells or dumbbells interchangeably for some exercises, such as bicep curls or lateral raises, John adds. Think of jumping to shoot or block a shot in basketball late in a pickup game, or swinging a golf club after 16 holes.

This exercise activates your hamstrings, back, and posterior chain of muscles and you’ll improve your speed, flexibility, and core strength, says David Jack, a Men's Health advisor and director of Teamwork Fitness in Massachusetts. It makes little sense to limit the free -weight tools you use to just kettle bells, when barbells allow for more weight, which leads to the greatest gains in muscle strength.

-Researchers from California State University, Fullerton, had subjects follow a six-week strength-training program using either just kettle bells or barbells. TYPICAL FREE -WEIGHT TRAINING USING BARBELLS AND DUMBBELLS MAY BE BETTER FOR INCREASING MUSCLE STRENGTH.

As we suspected, using typical free weights such as barbells can increase muscle strength gains far better than limiting training to just kettle bells. To prevent strength imbalances between the left and right side of the body, dumbbells are the tools of choice.

For combining cardio with free weights, the kettle bell swing is a great choice. Limiting yourself to just one tool, such as the kettle bell, is like a carpenter performing all his work with just a hammer.

Sure, it’s a great tool for hammering nails, but it makes a poor choice to cut wood. Whether one tool is superior to the others depends on numerous variables, including your preferred method of training and your exercise goals.

But you can hold small, 1- or 3-pound hand weights to add some intensity to walks, runs or similar cardio activities. The relative strength-training benefits of kettle bell and more traditional free -weight training depend on several factors, including the types of exercises you perform.

A 2012 study published in the “Journal of Strength and Conditioning Research” compared two groups of men performing typical kettle bell and free -weight exercises. The study found no significant differences in vertical jump or body composition improvements between the groups, but the free -weight group scored “significantly greater improvements in strength,” based on participants' performances in the back squat.

Philip Davis reported on the Dragon Door website that he improved his performances on military physical fitness tests after he added kettle bell exercises into his fitness routine. If you're training to be an elite lifter or you hope to enter powerlifting competitions, you can certainly incorporate a variety of exercises in your routine, including kettle bell activities.

** Standing Shoulder Press With Kettlebellsvs Dumbbells There Are Benefits To Using Both **. Dumbbell or kettle bell shoulder press is a great exercise for building overall strength and size in your shoulders, as well as working your core and abs to hold a strong upright position throughout the exercise. Using dumbbells or kettle bells to perform the shoulder press works the stabilizer muscles in your shoulders and upper arms, which helps with functional strength and helps to avoid injury. It is preferable to use either dumbbells or kettle bells, rather than a barbell, as it gives you a broader flexibility of movement and is not so restrictive. Restriction of movement is harsh on your shoulder joint and can lead to injury. You should keep your belly button pulled back to engage your underlying core muscles and brace your abs while you perform the exercise to hold yourself in a strong position with your spine in neutral alignment. Take a look at our video tutorial where I guide you through the exercise and outline the main technique points of how to do a perfect dumbbell shoulder press. If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is provided here for you:How To Do A Dumbbell Shoulder Press Step-by-Step Technique. Step 1: Stand in a strong athletic stance, with the dumbbells/ kettle bells at the side of your feet, making sure your feet are just past shoulder-width apart, your back is in neutral alignment, and your core is tight. Step 2: Bending your knees, and keeping your back straight, lower down to pick up the dumbbells/ kettle bells.

I have partnership with ProSourceFit, a site that has top of the line quality fitness equipment for your home. General Fitness: Dumbbells One study showed that, compared to dynamic moves with kettle bells, basic weightlifting exercises (think. Dumbbells have long been a fixture in gyms thanks to their wide variety of uses.

A kettle bell is a cast iron weight shaped like a ball with a handle on top. Similar to the strength component above, kettle bells and dumbbells both have the potential to help improve a lifter’s power.

Kettle bells have become extremely popular over the past few years, endorsed by sports teams, celebrities, personal trainers and rehabilitation specialists. For example, kettle bells are better for more efficient swing movements while dumbbells are better for bicep curls.

Russian Strength Training Secrets for Every American by Pavel TsatsoulineDragon Door Publications, 2000 Kettle bells area little harder to get in the swing of (we couldn’t resist the pun! ), because you have to figure out how to control the weights and not send them flying through a window or into your neighbor.

From Fitness For Dummies by Suzanne Schoenberg, Liz NeporentWiley, 2010 Machine weights provide much more stability to the movement and usually present a much lower risk of injury, as long as they are used correctly. From The Essential Guide to Fitness by Rosemary Marches, Julie Taylor, Kirsten FaganCengage Learning Australia, 2019 Position Whether you are using dumbbells, a barbell, or a machine, the performance is very much the same.

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1 www.parents.com - https://www.parents.com/pregnancy/my-body/fitness/kettlebell-workouts-for-women-during-pregnancy/
2 livehealthy.chron.com - https://livehealthy.chron.com/can-kettlebell-swings-pregnant-7559.html
3 www.chroniclesofstrength.com - https://www.chroniclesofstrength.com/pregnant-yes-can-use-kettlebells/
4 www.shape.com - https://www.shape.com/fitness/videos/kettlebell-exercises-pregnant-women-are-safe-baby
5 www.strongfirst.com - https://www.strongfirst.com/community/threads/kettlebells-and-pregnancy.10331/