Dumbbells Vs. Kettlebells: Which are Better

In order to test the effectiveness of kettlebells, researchers conducted a study in which subjects went through a 20-minute kettlebell routine. Various criteria were measured including oxygen consumption, heart rate, and calories burned.

It was calculated that the participants were “burning at least 20.2 calories per minute, which is off the charts.” The author determined that based on the physiological responses during the kettlebell workout “it provides a much higher-intensity workout than standard weight-training routines”.

These tests don’t lie. So is there some magic in kettlebells? Why would you burn more calories working out with kettlebells versus dumbbells?

Kettlebells

Kettlebells are cast iron weights in a ball shape with a single looped handle on top. Originally used in Eastern Europe, kettlebells have become increasingly popular here in the west. Trendy fitness modals such as Cross Fit utilize kettlebells a lot, and you will usually find kettlebells in most gyms nowadays. Once only available in ugly cast iron, kettlebells can now be bought that have pretty vinyl coatings in the primary colors. These more eye appealing kettlebells are usually used for group classes.

Ranging in weight from two pounds to over 100 pounds, kettlebells are versatile and portable, but not cheap. A 10 pound kettlebell will generally cost around $20 depending on what type (vinyl coated, brand, etc) and where it is purchased.

But the price is worth it for the outstanding results as mentioned above, right? Well, not necessarily.

The catch is that it isn’t the kettlebells that provide the superior calorie-burning workouts; it is the type of training usually performed with kettlebells.

The kettlebell workout that was used in the research for the article in Fitness Matters looked like this: one-armed snatches for 15 seconds, rest 15 seconds, one-armed snatches for 15 seconds (other arm), rest 15 seconds, continue for 20 minutes.

For those not familiar with a one-armed kettlebell snatch, it is a powerful exercise that uses multiple muscles in the body. A dumbbell could easily be held in place of a kettlebell. There are other types of snatches that use a barbell.

The workout above is generally associated with kettlebells and it is a very intense, effective routine. However, it can easily be performed with dumbbells.

Dumbbells

Dumbbells do not have a separate handle like kettlebells, so they cannot be grasped in the same manner. Barring this difference however, most kettlebell exercises can be performed with a dumbbell.

As stated above, a type of snatch also exists which is done with a barbell. But nobody does it except power lifters. If that same workout above was performed except using barbell snatches instead of kettlebell snatches, would you get the same results? That wasn’t tested, but it is likely, the results would be similar.

Interval Training: The Real Magic Bullet

It is the interval style of training using compound exercises that make kettlebells more effective, not the kettlebell itself. Interval training in general, used for both cardio activities and strength activities, is better at burning calories and fat than standard training.

For whatever reason, that style of weight training is only associated with kettlebells, although a dumbbell could just as easily be used.

Kettlebells are fun, different, and have that handle that everyone likes. They are a great way to breathe some new life and freshness into a stale weight routine.

However, it is misleading to assert that it is the kettlebells specifically that provide a higher calorie-burning workout. If a gym doesn’t have kettlebells, that doesn’t mean the members cannot still reap the benefits of “kettlebell style training” by using a dumbbell to perform interval training.

Use kettlebells if they are available. They will provide a unique training experience. But if they aren’t available, don’t use that as an excuse to not do the same style of training for better results.

A Beginner’s Guide to Kettlebells

Kettlebelling can raise fitness levels very quickly, but done incorrectly it can also have a painful negative impact on the body. This article is designed to help people new to kettlebells distinguish good advice from bad advice. Whilst kettlebell exercises are fairly simple, it is a good idea to start out with classes or a trainer to learn good techniques.

Once the basic exercises are well mastered, kettlebell workouts can increase fitness levels and maintain them without requiring a highly demanding training schedule. Just 30 minutes of kettlebell training a couple of times a week will help build muscle strength and support cardiovascular fitness beyond levels achieved by other, more demanding, weight training programmes.

What are kettlebells

A kettlebell is a free weight, not, sadly, a fancy adornment to the appliance used to heat water for tea and coffee. But its name does comes from its shape – imagine an old style copper or aluminium kettle of the kind owned by our grandmothers. The bell itself is a ball of metal, with a looping handle at the top.

Kettlebells come in weights ranging from around 4kg (9lb) to 56kg (124lb) and beginners can expect to progress from using 4kg and 8kg bells to 8kg and 12kg bells within a month or two. The larger bells are of the sort used by super strong Russians who have been doing the sport all their lives. Serious keettlebellers like to talk about “throwing a couple of 40’s around.”

Using kettlebells to get fit

First, a note of caution. There are hundreds of videos on the web showing people swinging bells, and the athlete’s technique ranges in quality from terrible to excellent, but all the athletes have one thing in common, their own technique. I would advise against copying what you’ve seen on the web as swinging is highly technical, and would recommend finding instruction first to get the techniques right, then set out on your own.

Kettlebells can be used to support other sports such as athletics, rugby or rowing, but equally it can simply be an individual’s main exercise programme. Kettlebell exercises are highly dynamic, for example, with the correct technique, the bell can be swung from between the legs down near the floor to up above the head at full stretch.

Like other free weights, kettlebells are done in sets and these sets are grouped together. Typically, a set involves 20 repetitions of an exercise, and a group of sets would involve three to five different exercises. Each exercise in a group of sets focuses on the same part of the body, so that in one workout you work on the legs, the torso, the upper body, and on cardio vascular fitness. A simple half hour session of kettle bells would require the exerciser to do between 300 and 600 repetitions.

The shape of the bell allows a number of different hand holds, which influence the different types of exercises that can be done. In turn, the different types of exercises impact the effect of the exercise session. There are a few ways to hold the kettle bell, as shown.

Changing the way the bell is held affects which muscles are used to lift the bell, and alters the effect of the exercise. For example, a group of three exercises might involve swing 20 times holding the bell in two hands, 20 times with two bells held asymmetrically one on each side of your body and 20 with one hand swung in front of you.

Each exercise will have a different effect and compound the impact of the whole workout. No other workout with weights focuses on such a wide range of muscles using three simple exercises, and only requiring 60 repetitions to achieve it, all the while you gain cardiovascular benefit.

What are the benefits of kettlebell training

In my experience, the benefits of kettlebelling are increased strength, a more stabilised weight, and a much improved posture. Kettlebells also give a very good workout for the core, the muscles that help maintain good body posture. In just a few weeks from starting to use kettlebells, I found myself walking taller, sitting straighter and feeling less tired because I wasn’t slouching at my computer.

What you don’t get with a kettlebell regime of two 30-minute sessions a week are bulging muscles, because unlike dumbbell exercises which focus on individual muscles, kettlebell exercises focus on muscle groups. You’ll be stronger, fitter and trimmer, but no Mr. Universe, sadly.