Walk into any gym and you’ll basically find two ways to tone your body: the dumbbells of a lifetime, and what became fashionable a while ago, the kettlebells. Both have their pros and cons, but we always have the same question: If I want to see results which of the two should I use?
The best for…
Dynamic movements: Kettlebells
When it comes to explosive and physical movements kettlebells They are the queens. If your goal is to improve your speed and power or are you competing in a sport that requires explosiveness (like volleyball or CrossFit), kettlebells are the ones that will give you the best results.
They will be your best choice for exercises that work with various major muscle groups. Some of the typical movements are the snatch, windmills, Turkish get-ups, and the swing.
The swing is a good exercise because it can speed up your heart rate, thus improving your cardiovascular capacity and physical endurance. Unlike curling or pressing, swings activate the entire back of your back including the glutes, hamstrings, and erector spinae.
Basic movements: Dumbbells
Dumbbells are great for doing a little bit of everything. You can start with basic exercises such as chest press, shoulder press, rowing, or squats with dumbbells on your shoulders. The advantage is that you don’t move the weight around the body as is done in a snatch or swing, and this makes the movements simpler and safer.
Mix up your workout: Kettlebells.
If you’re tired of always doing burpees or Americans, try kettlebells during a HIIT workout. It is very easy to integrate some exercise with kettlebells at the end of your dumbbell routine, and they will also help you improve your body posture.
Beginners: Dumbbells
If you have never been interested in this world, start with dumbbells. Many experts emphasize that dumbbells are the best option for weight training unless you have previously worked with a personal trainer who specializes in kettlebells.
Improve pressure: Kettlebells.
Since the handle of the kettlebell is often thicker than a gym dumbbell, it is ideal for increasing grip strength. The longer you use kettlebells, the more you will improve your grip strength and they will help you prepare for more difficult exercises like pull-ups.
General Fitness: Dumbbells
One study showed that comparing dynamic movements with kettlebells and basic weightlifting exercises (squats and snatches), dumbbells gave significant improvements in strength over 6 weeks. In other words, if your goal is strength and your physical condition, there is nothing wrong with loving dumbbells.
Add an extra challenge: Kettlebells.
Kettlebells have a center of gravity 15-20 cm away from your hand, while dumbbells provide more stability. This makes you work more muscles because, at the same time, you have to lift its weight and stabilize it so that it does not fall. Trainers love kettlebells for their instability because they say they are like objects that we hold daily and cannot control as easily. But we must not forget that they have a bit of danger, so if you are quite new to this, do not part with the dumbbells.
Progress with weight: Dumbbells
It’s easier to do a more challenging routine with dumbbells. Don’t think that by doing exercises with dumbbells you are not working anything, since you can do snatches or squats with dumbbells too. What’s more, always it is recommended to start these exercises with dumbbells before moving on to kettlebells. And remember that weight is weight and you shouldn’t worry about how much you lift now, but rather after a while. In addition, you can not only do your routines in the gym but you can do it at home because you can use any object as a dumbbell. It all depends on your creativity.
Additionally, kettlebells typically do not gradually increase in size like dumbbells. Although many companies make kettlebells in various weights, depending on the gym you go to and their availability, it can be difficult to find the right one for you. On the other hand, most gyms have dumbbells that increase in weight by 5 kg at a time.
So…
What is better? Well, depends on your goals. Those who are just starting and those looking to perform basic strength movements in the gym should look at dumbbells. CrossFitters and people who want to work on explosiveness should look at kettlebells. Choose the type of weight that best suits your physical condition and never hesitate to consult a trainer for a personalized evaluation.
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