Kettlebells vs dumbbells - which training equipment is superior? This is a question which has caused divided opinions in many gyms over the years but today you will discover the definitive answer based on the latest scientific research on the subject.
If there is one thing which many people mistakenly do in gyms around the world, it is buying in to the false belief that one way of training is the best over any other method. This is particularly true with the two mentioned above. Many people are either on one side of the fence or the other. Optimal results can be achieved by combining these methods with lesser known techniques, such as yoga, suspension trainers and body weight exercises.
However, a recent study pitted the kettlebell against free weights in a study to determine which method would return the greatest strength gains overall. The results were quite profound.
In the study, researchers ordered their first group of subjects to perform a six week course of swings, goblet squats and accelerated swings using a 35 pound weight. Improvements of squat ability, vertical leap and power clean strength were documented.
The free weights group performed a six week program of barbell squat, power clean and high pull using around 80% of their one rep max on each exercise.
After the six week course was over, the results were overwhelmingly in favor of free weight training. Barbell squats improved one rep max on squats by a huge 15%, whereas goblet squats only resulted in a 5% increase. Then the free weight group also enjoyed a 10% strength boost to their power clean and 4% vertical leap.
The kettlebell group lagged behind with only a 4% power clean boost and 1% vertical leap improvement. Given that this piece of kit is well known for it's explosiveness, a mere 1% boost to vertical leap strength was surprisingly low in comparison to what could be achieved through free weights.
So if the results of this study from California State University, Fullerton are to be used as evidence in ending this popular argument then free weights certainly won the war hands down.
However, the optimal method for building a better body through effective fat loss and lean muscle building should include a variety of techniques. Although this particular study from California State University, Fullerton returned results heavily in favor of resistance training, this does not mean you should eliminate every other type of exercise from your program.
While free weights have now been shown to trump other equipment in the strength category, that doesn't mean they are the only method you should use. For instance, there are a number of exercises which can be performed using a kettlebell which are simply more functional than using conventional dumbbells and barbells. The swing is a perfect example of that.
So, who wins the battle of kettlebells vs dumbbells? If the latest scientific research is to be used as a barometer to end the argument then you have to jump on the side of free weights.
If there is one thing which many people mistakenly do in gyms around the world, it is buying in to the false belief that one way of training is the best over any other method. This is particularly true with the two mentioned above. Many people are either on one side of the fence or the other. Optimal results can be achieved by combining these methods with lesser known techniques, such as yoga, suspension trainers and body weight exercises.
However, a recent study pitted the kettlebell against free weights in a study to determine which method would return the greatest strength gains overall. The results were quite profound.
In the study, researchers ordered their first group of subjects to perform a six week course of swings, goblet squats and accelerated swings using a 35 pound weight. Improvements of squat ability, vertical leap and power clean strength were documented.
The free weights group performed a six week program of barbell squat, power clean and high pull using around 80% of their one rep max on each exercise.
After the six week course was over, the results were overwhelmingly in favor of free weight training. Barbell squats improved one rep max on squats by a huge 15%, whereas goblet squats only resulted in a 5% increase. Then the free weight group also enjoyed a 10% strength boost to their power clean and 4% vertical leap.
The kettlebell group lagged behind with only a 4% power clean boost and 1% vertical leap improvement. Given that this piece of kit is well known for it's explosiveness, a mere 1% boost to vertical leap strength was surprisingly low in comparison to what could be achieved through free weights.
So if the results of this study from California State University, Fullerton are to be used as evidence in ending this popular argument then free weights certainly won the war hands down.
However, the optimal method for building a better body through effective fat loss and lean muscle building should include a variety of techniques. Although this particular study from California State University, Fullerton returned results heavily in favor of resistance training, this does not mean you should eliminate every other type of exercise from your program.
While free weights have now been shown to trump other equipment in the strength category, that doesn't mean they are the only method you should use. For instance, there are a number of exercises which can be performed using a kettlebell which are simply more functional than using conventional dumbbells and barbells. The swing is a perfect example of that.
So, who wins the battle of kettlebells vs dumbbells? If the latest scientific research is to be used as a barometer to end the argument then you have to jump on the side of free weights.
About the Author:
Article from: Russ Howe PTI is a nationally recognized south shields personal trainer who trains celebrities get into top shape. His advice on the subject of kettlebells vs dumbbells will take you forward.
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