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.
While it's not uncommon to meet individuals who swear blindly that following one protocol is the best way to build muscle and lose body fat, the general consensus is that the optimal results can be achieved through a varied combination of both methods as well as lesser known styles, including resistance bands and suspension trainers.
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.
The study followed a protocol where Group A would be using a 16 kilogram weight to perform a six week program of swings, accelerated swings and goblet squats in an attempt to boost vertical leap, power clean and squat strength levels.
Their second group of subjects were put through a 6 week course of squats, high pulls and power cleans using free weights in a bid to boost strength on squat, power clean and vertical leap. They used a weight which was equal to 80% of their one repetition max.
At the end of the six week study, the results of the two groups were compiled and compared. The overwhelming winner was the second group - the free weight group. These individuals boasted improvements of a 15% higher squat compared to group A's 5% increase. They also noticed a 10% power clean and 4% vertical leap boost.
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.
If you want to base your training program purely on the scientific findings, then free weights clearly return the greatest strength gains.
Of course, it would be very silly to take this study on face value and insist that you are only going to train with barbells and dumbbells from now on. Just because they were shown to be superior across the board for strength gains does not mean that any other form of training is useless. For example, body weight jump squats have been shown to recruit 40% more muscle fibers than barbell squats, does this mean you should never squat with a barbell again? No, of course not.
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.
If you merely wanted a straight answer to the kettlebells vs dumbbells question then you certainly have that now, but the best approach to building a well-rounded training program comes from combining aspects of both.
While it's not uncommon to meet individuals who swear blindly that following one protocol is the best way to build muscle and lose body fat, the general consensus is that the optimal results can be achieved through a varied combination of both methods as well as lesser known styles, including resistance bands and suspension trainers.
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.
The study followed a protocol where Group A would be using a 16 kilogram weight to perform a six week program of swings, accelerated swings and goblet squats in an attempt to boost vertical leap, power clean and squat strength levels.
Their second group of subjects were put through a 6 week course of squats, high pulls and power cleans using free weights in a bid to boost strength on squat, power clean and vertical leap. They used a weight which was equal to 80% of their one repetition max.
At the end of the six week study, the results of the two groups were compiled and compared. The overwhelming winner was the second group - the free weight group. These individuals boasted improvements of a 15% higher squat compared to group A's 5% increase. They also noticed a 10% power clean and 4% vertical leap boost.
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.
If you want to base your training program purely on the scientific findings, then free weights clearly return the greatest strength gains.
Of course, it would be very silly to take this study on face value and insist that you are only going to train with barbells and dumbbells from now on. Just because they were shown to be superior across the board for strength gains does not mean that any other form of training is useless. For example, body weight jump squats have been shown to recruit 40% more muscle fibers than barbell squats, does this mean you should never squat with a barbell again? No, of course not.
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.
If you merely wanted a straight answer to the kettlebells vs dumbbells question then you certainly have that now, but the best approach to building a well-rounded training program comes from combining aspects of both.
About the Author:
Article from: Russ Howe PTI is a nationally followed south shields personal trainer who trains celebrities get into top shape. His facts on the topic of kettlebells vs dumbbells will increase your knowledge.
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