Dumbbells or kettlebells: what to choose for exercising in the gym and at home

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is impossible to say unequivocally which is better for strength training - dumbbells or weights, because both shells are suitable for achieving certain goals. Find out what is right for you and what equipment to buy for training at home.

What are weights for?

Supplement strength training with cardio

Exercises with kettlebells have a wide range of motion and significantly raise the heart rate, which makes them not only a strength, but also a cardio load. This is a great option for those who hate the treadmill and other cardio equipment.

By diversifying your workouts with kettlebell exercises, you will pump endurance and train your cardiovascular system.

Here are some popular kettlebell exercises to help you raise your heart rate quickly:

1. Dumbbell snatch.

2. Throwing weights on the shoulders.

3. Incline with kettlebell.

4. Turkish lifts from the floor.

5. Swing the kettlebell.

Explosive strength development

Many kettlebell exercises develop explosive strength - the ability to exert maximum strength in a minimum amount of time.

Explosive power is essential for many sports such as basketball and crossfit. In addition, explosive exercises help overcome stagnation in training when the weight reaches a certain point, and then progress stops.

Here are some kettlebell explosive strength exercises:

1. Swing kettlebell with resistance.

2. Jumping sumo squats.

3. Lifting kettlebells over your head.

Complication of exercise due to instability

Unlike dumbbells, kettlebells move your center of gravity 15–20 centimeters away from your hand, so they are more unstable. To hold the kettlebell during exercise, you have to strain much more.

For example, if you squat with kettlebells, holding them upright with a heavy place up, you have to make extra effort so that the kettlebell does not fall and hit you on the arm. The same goes for the kettlebell snatch and overhead squat. With dumbbells, these exercises will be easier to complete.

Uniform body development and functional strength training

Exercise with kettlebells does not involve a specific muscle group, but the whole body. For example, during kettlebell swings, not only the pectoral muscles and shoulders work, but also all the muscles of the core, legs, and buttocks.

By training with weights, you evenly pump your entire body and develop functional strength that can be useful in life.

Increased grip strength

Since the handle of the kettlebell is curved and often quite thick, more strength is required in the wrist to hold it securely in the hands. This can be used to prepare your wrists for other exercises.

For example, a bent-over row deadlift pumps grip strength and prepares your wrists for pull-ups and other horizontal bar exercises.

When to choose dumbbells

Dumbbells are more popular than kettlebells found in any gym. Dumbbells also have a wider range of weights.

To perform basic movements

Dumbbells are ideal for most basic movements. With them, you can perform a bench press, a seated press, bent over rows, squats with dumbbells raised on the shoulders.

With dumbbells, you do not swing the weight like you do in a barbell snatch or kettlebell swing, so inertia will not be able to simplify the basic exercise.

For newbies

Dumbbells are more stable than kettlebells, making them easier and safer to work with, which is good for beginners.

You can easily find exercises or whole workouts and combine them with each other, while kettlebells are best left for training with a trainer. He will teach you the correct technique and make sure you do the exercises without risk of injury.

For isolated exercise and muscle hypertrophy

Isolated dumbbell exercises can help you build absolute strength faster and build muscle faster. If this is what you came to the gym for, choose dumbbells and do basic exercises. And cardio can be done separately.

For most exercises

In some exercises, weights can be easily replaced with dumbbells. For example, a kettlebell snatch can be replaced with a dumbbell swing. The exercise will differ from the jerk at the top point, in addition, you will not be able to gain such momentum due to the shift in the center of gravity of the projectile. But in general, swinging dumbbells will make the muscles of the arms, legs, and core work.

Turkish curls, jump squats, overhead lifts, side bends with weights - all of these exercises can be done with dumbbells. The load distribution will change, but you will still target muscle groups.

If you have no specific preferences for training methods and exercises, feel free to take dumbbells. They will become a worthy replacement for both the barbell and the kettlebells.

What to choose for practicing at home

If you decide to exercise at home and choose between free weights, give preference to dumbbells. There are three reasons to make this choice:

1. Dumbbells are a versatile apparatus. There are much more exercises with them than with kettlebells, they are easier to find and combine with each other.
2. Most kettlebell movements involve a wide range of motion, swinging and swinging, and at home, especially if you are exercising in a confined space, it is quite dangerous. You can hit, break or scratch objects.
3. Stacking weights are much more difficult to find than dumbbells. Basically, weights are sold in one piece, but there are no problems with typesetting dumbbells, because they are almost everywhere. Composite free weights save space and money. When you need to increase the load, you just put on another pancake.

It is better to work with weights in the gym, and dumbbells are more suitable for working out the body at home. Maybe you have a different opinion on this matter? Write in the comments which free weights you prefer.