Kettlebells Vs Dumbbells - Which Method Returns Best Results?
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.
However, recent scientific research looked into the kettlebell training style in direct comparison to free weight training in a bid to put an end to the arguments among fitness enthusiasts.
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.
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.
The results clearly showed that the free weight group enjoyed much greater gains in strength than the kettlebell group. First of all, the barbell/dumbbell group noticed a massive increase in their squat strength of 15%, as well as an increase in power clean strength of 10% and a vertical leap boost of 4%.
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.
These results clearly document that free weights return superior strength gains overall.
However, this would be ill-advisable. A combination of various different techniques is the key to finding a well balanced, progressive training program which gives you a continuous plethora of new results. By limiting yourself to one training style, you are waving goodbye to various other techniques you could have picked up if you were only a bit more open-minded.
The best way to develop a well rounded training program is to use aspects of different training methods until you find something which works for you. It is not uncommon to see bodybuilders, who are primarily known to use free weights and machines, adopt exercises like swings into their routine from time to time.
The battle between kettlebells vs dumbbells will be one that undoubtedly cuts most gyms down the middle depending upon personal choice. However, the latest scientific research clearly documents one winner.
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.
However, recent scientific research looked into the kettlebell training style in direct comparison to free weight training in a bid to put an end to the arguments among fitness enthusiasts.
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.
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.
The results clearly showed that the free weight group enjoyed much greater gains in strength than the kettlebell group. First of all, the barbell/dumbbell group noticed a massive increase in their squat strength of 15%, as well as an increase in power clean strength of 10% and a vertical leap boost of 4%.
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.
These results clearly document that free weights return superior strength gains overall.
However, this would be ill-advisable. A combination of various different techniques is the key to finding a well balanced, progressive training program which gives you a continuous plethora of new results. By limiting yourself to one training style, you are waving goodbye to various other techniques you could have picked up if you were only a bit more open-minded.
The best way to develop a well rounded training program is to use aspects of different training methods until you find something which works for you. It is not uncommon to see bodybuilders, who are primarily known to use free weights and machines, adopt exercises like swings into their routine from time to time.
The battle between kettlebells vs dumbbells will be one that undoubtedly cuts most gyms down the middle depending upon personal choice. However, the latest scientific research clearly documents one winner.
About the Author:
Today's writer: Russ Howe PTI is a nationally recognized south shields personal trainer who trains celebrities get into top shape. His facts on the topic of kettlebells vs dumbbells will take you forward.