Unlike most exercise machines, free weights are simply any exercise equipment that requires you to control the path of motion, range of motion, speed, balance and stability. They are durable and economic, and they require little maintenance, making free weights ideal choices for exercise equipment. Different types work on different kinds of movements, and you can learn how to use them from a fitness professional or simply by experimenting with them yourself.
Dumbbells
Dumbbells are hand-held bars that are balanced with equal weights on each side, which makes these tools easy to control and build muscles. They are made of cast iron, but some manufacturers coat them with neoprene or vinyl to give them a soft outer texture and color. Dumbbells are ideal tools for those who wish to build muscle mass and strength, and they are easy to use with practice.
Kettlebells
Kettlebells, which resemble cannonballs with a luggage handle attached to them, are the forerunners of the dumbbells and were invented in Russia in the 19th century. Because of kettlebells' displaced and unbalanced center of gravity, you have to use your entire body to perform various movement patterns that use momentum, centrifugal force,and different planes of motion. Unlike dumbbell use, kettlebell training rarely can be done in isolation, but it builds more power and strength. These tools are best for those who are looking build total body strength and power without building too much muscle.
Clubbells
Clubbells are relatively new to the fitness industry in the United States, but they have been used by athletes in India and Europe for more than 200 years. They resemble bowling pins, and, as with kettlebells, clubbell exercises require you to use your entire body to work. They can be used with one or two hands, depending on the weight of the club and your strength, and are swung in various patterns to develop circular strength, core stability and balance. Like kettlebells, you can build strength and power without building much muscle mass, and clubbells are easier to transport anywhere.
Weighted Bars
These bars are made of metal with different thicknesses, which affects their weight, and they lack the weight stacks that barbells have. They are covered with black rubber or foam, which protects you from injury if you accidentally drop it or hit yourself with it. Many exercises done with weighted bars are similar to the ones used with barbells, such as the bench press, squats and overhead presses. However, weighted bars are safer to use because of the protective foam or coating and are easier to transfer than barbells.
References
- "Essence of Program Design": Juan Carlos Santana; 2004
- "Athletic Body in Balance": Gray Cook; 2003
- "The Big Book of Clubbell Training": Scott Sonnon; 2006
Member Comments