It's a war which has raged on for the best part of ten years but, thanks to recent scientific research, today you will get a definite answer to the question: Kettlebells vs dumbbells - which method will give you the best results?
Before we do that, it is important to point out that using both approaches is always going to be far superior to limiting yourself to just one style. You will often hear people swearing by the use of just one protocol, all this does is limit your ability on the gym floor as each style comes with it's own plus points and negatives, therefore a combination of the two styles alongside other forms of training, such as yoga, interval training and body weight movements, would be optimal for achieving the goals set by most individuals.
In an attempt to draw a line in the sand between warring gym enthusiasts who swear by one approach or the other, scientists from California State University, Fullerton recently drew up a study where they could directly compare strength improvements between the two styles.
First of all, we had one study group performing a six week program of kettlebell swings, goblet squats and accelerated swings with a 16 kg weight in a bid to improve squat strength, power clean strength and vertical leap power.
Group B, on the other hand, were made to follow a six week program using roughly 80% of their one repetition maximum on squat, power clean and high pulls using a barbell.
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.
Their kettlebell counterparts, on the other hand, could only manage a 4% increase to their power clean and added just 1% to their vertical leap. Those results were quite surprising, given the explosive nature of kettlebell training in general.
These results clearly document that free weights return superior strength gains overall.
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.
Before we do that, it is important to point out that using both approaches is always going to be far superior to limiting yourself to just one style. You will often hear people swearing by the use of just one protocol, all this does is limit your ability on the gym floor as each style comes with it's own plus points and negatives, therefore a combination of the two styles alongside other forms of training, such as yoga, interval training and body weight movements, would be optimal for achieving the goals set by most individuals.
In an attempt to draw a line in the sand between warring gym enthusiasts who swear by one approach or the other, scientists from California State University, Fullerton recently drew up a study where they could directly compare strength improvements between the two styles.
First of all, we had one study group performing a six week program of kettlebell swings, goblet squats and accelerated swings with a 16 kg weight in a bid to improve squat strength, power clean strength and vertical leap power.
Group B, on the other hand, were made to follow a six week program using roughly 80% of their one repetition maximum on squat, power clean and high pulls using a barbell.
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.
Their kettlebell counterparts, on the other hand, could only manage a 4% increase to their power clean and added just 1% to their vertical leap. Those results were quite surprising, given the explosive nature of kettlebell training in general.
These results clearly document that free weights return superior strength gains overall.
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 topic of kettlebells vs dumbbells will take you forward.
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