Free weights and kettlebells are two different modes of strength training that offer multiple physical benefits. Practice training with both and learn about the pros and cons of each method before deciding which one (or both) you would like to integrate into your workout routine.
Definitions
Kettlebell training and strength training with free weights have been utilized for strength gains for centuries. A free weight is a weighted piece of exercise equipment that is used to perform different exercises and build strength. Graspable, and unattached, free weights can be lifted, pulled and pushed during exercise. Physically, free weights consist of a small bar, with circular, heavier ends. Kettlebells are circular,contain a handle, are made of iron and resemble bowling balls. Similar to free weights, kettlebells are unattached to anything during exercise, and the exerciser must be able to lift, pull and push them during a routine. Both modes of exercise are offered in various weights. Two free weights are often used during traditional weight training (one for each arm), while exercisers typically don't use more than one kettlebell during a strength training routine.
Benefits
A person's center of gravity is constantly changing during exercise with a kettebell, forcing her to constantly balance and readjust to the minor changes. This allows her to improve flexibility, balance and endurance while going through movements. To gain the same benefits with free weights, exercises require adjustments such as standing on one foot and balancing on exercise balls while performing the exercises. Kettlebell training elevates the heart rate, burns calories and provides cardiovascular benefits. Traditional weight training exercises don't require cardiovascular endurance and must be tweaked (combining lunges with bicep curls) to achieve the same benefits.
Considerations
For both methods of exercise, correct form is the essential ingredient for a successful and safe workout. Kettelbell training requires more movement and bodily awareness than when training with free weights--start with a low weight and practice correct form to avoid injury while using one. Someone with limited balance and coordination skills should progress to kettlebells after establishing progress and a baseline strength with free weights.
Exercises
Typically, any exercise that can be done with a kettlebell can be done with a free weight. The movement might look similar with both pieces of equipment, but the changing center of gravity and the force of the weights will require the body's muscles to work a little bit differently with each mode of exercise. Physical capability will vary between the kettlebell and free weights because of different muscular demands, and weight adjustments should be made accordingly.
Tips
Schedule an appointment with a personal trainer, gym staff member or exercise group instructor to learn proper usage of free weights and kettlebells.
References
- "ACE Personal Trainer Manual;" American Council on Exercise; 2003
- "Fitness Matters;" Kettlebells: Twice the Training in Half the Time; Chad Schnettler, Ph.D.; January 2010
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