Dumbbells and kettlebells are tools for developing strength, speed and endurance. The round shape of kettlebells provides additional training benefits not found when using dumbbells, but dumbbells still have a place in your routine. As a general rule, kettlebells are best for explosive movements and dumbbells are best for movements that require control.
History of the Dumbbell
Dumbbells are roughly 18 inches in length and 1 inch in diameter at the handle. They are usually made of metal and are used as resistance while training the hands, arms and body.
The term "dumbbell" dates back to the 15th century. Athletes would train using hand-held church bells. To keep the bells quiet, athletes would make them "dumb" by removing the clapper. These silent, dumb bells were later replaced by purpose-built training equipment, but the name remained.
Dumbbell Types
Today there are three main types of dumbbell.
Adjustable dumbbells allow you to add and subtract weight plates to the main bar as a way to increase and decrease resistance. The plates are generally secured to the bar using clips or collars.
Fixed-weight dumbbells are pre-made to a specified weight and cannot be adjusted after fabrication. Fixed-weight dumbbells are the most common in commercial fitness facilities.
Selectorized dumbbells adjust weight using an internal dial or pin. This type of dumbbell is popular for at-home training because it takes up little floor space.
History of the Kettlebell
Kettlebells date back to 18th century Russia where they were used as counterweights to hold up display signs. Lifting, tossing and throwing the "girya," as they are called in Russia, quickly turned into a national sport of strength and endurance.
Standard Kettlebell Weights
Traditional kettlebells are cast as a single piece of iron. They came in three weights--1 pood, 1 1/2 pood and 2 poods. "Poods" are an old Russian unit of measurement, with 1 pood equaling 35.2 lbs. or 16kg. Today, kettlebells are produced by many manufacturers in various metric and standard weights. According to Pavel Tsatsouline, recognized kettlebell expert, 24kg kettlebells are used by adult men during competition. Super-heavy training is not necessary to see improvements in strength, speed and endurance.
Kettlebell Exercises
The one-arm power snatch and one-arm power clean and jerk are the standard movements performed during kettlebell competition. These movements are executed in the same way a traditional barbell snatch or clean and jerk would.
The kettlebell swing is not performed during competition, but is still considered a versatile exercise to train full-body strength and speed.
To perform the swing, hold the kettlebell between your legs with one or both hands. Keep your arms straight. Use your legs and hips to drive the bell up to eye level. Your arms do little work during the movement beyond securely holding the kettlebell.
Use Both in Your Workout
Kettlebell movements like the swing offer additional health benefits not easily obtained by using dumbbells. Northwestern Health Sciences University points out that explosive kettlebell exercises maximize static and dynamic strength and flexibility in the posterior chain; develops wrist, grip and forearm strength; grooves proper hip thrust technique for most sports; and conditions the body to handle deceleration forces.
While kettlebells and dumbbells can be used interchangeably for most exercises, novice athletes may find kettlebells best for explosive movements that use momentum to multiply force and dumbbells best for slower movements that require control.
References
- Sonoma F.I.T.
- The Russian Kettlebell Challenge; Pavel Tsatsouline; 2001.
- Northwestern Health Sciences University
Member Comments