Although you can use a kettlebell for standard strength-training exercises, the design of a kettlebell makes it most suitable for ballistic and swinging movements, such as the kettlebell swing and the kettlebell snatch. If you do not have access to a kettlebell, you can use a dumbbell to do these exercises, but you will lose some of the positive effects of using a kettlebell.
Kettlebell Design
A kettlebell looks like a bowling ball with a thick, looped handle. Compared to a dumbbell, a kettlebell has an asymmetrical design. When you hold a kettlebell, the center of mass hangs outside your hand. The weight is not as evenly distributed as on a dumbbell. This makes the kettlebell unstable and unbalanced in your hand. As you swing and move the kettlebell, secondary muscles in your body engage to counter-balance this imbalance and stabilize your body.
Kettlebell Exercises
A kettlebell it is most suitable for explosive, swinging exercises, such as the basic kettlebell swing. Squat down and swing the kettlebell between your legs. As you stand up, swing the kettlebell forward until it is at eye-level. The snatch is also a fundamental kettlebell exercise. Pull the kettlebell off the floor and extend it overhead in one smooth, explosive motion. Unlike most standard strength-training exercises, you do not pause during a kettlebell movement. Perform the exercise in one continuous, smooth motion.
Dumbbells
You can do any kettlebell exercise with a dumbbell, although you may have to change your grip or the position of your hands. For example, to do a two-arm kettlebell swing, wrap both hands around the handle with an overhand grip. A dumbbell handle is not long enough to allow for this grip so you will have to wrap your hands around the dumbbell with your palms facing each other and your fingers intertwined.
Benefits of Kettlebells
You can use dumbbells to perform kettlebell exercises, but you will lose some of the benefits of training with kettlebells. Dumbbells do not offer the asymmetical weight displacement that kettlebells do. The weight of a dumbbell sits in line with your hand. You do not have to counter-balance or stabilize the movement of a dumbbell as you do a kettlebell, so not as many secondary muscles will come into play. The handle on a kettlebell is significantly thicker than the handle of a standard dumbbell. This thickness challenges your forearm and hand strength more than a dumbbell does.
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