Free weights are any strength-training tools that require your own body weight to control the movement in any direction. Juan Carlos Santana, director of the Institute of Human Performance in Boca Raton, Florida, recommends using free weights to improve movement, stabilization and total-body strength.
Types
Dumbbells and barbells are the most common free weights in gyms. Both have balanced weights on the ends of the bars, giving you better control of movement. According to Santana, dumbbells and barbells provide linear strength development, which involves moving against gravity in a straight line.
Two types of free weights increasing in popularity are the kettlebell and the clubbell. Kettlebells resemble cannonballs with a flat bottom and a thick luggage handle welded on top. Clubbells resemble heavy bowling pins with a weighted end. Because they are more difficult to control due to their uneven mass, kettlebells and clubbells require you to use your entire body to exercise.
Uses
Free weight training improves muscle definition and size, which helps you burn more calories and increases your strength. It also strengthens your joints to minimize injury and improve total-body mobility.
Expert Insight
Brett Jones, a certified kettlebell instructor in Pittsburgh, Pennsylvania, suggests that you combine different types of free weight training in your workout, because no single method or tool will train all types of strength and movement.
References
- PTontheNet: An Introduction to Kettlebell Training
- "Essence of Program Design"; Juan Carlos Santana; 2004
- PTontheNet: Dumbbell Training
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