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.
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.
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.
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.
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.
Truth be told, you would do nicely to take small pieces of various techniques and combine them in to your own training routine until you find something which works for you. There are certain things which you can do with a kettlebell that you simply can not accomplish as conveniently with free weights, the swing for example.
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.
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.
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.
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.
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.
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.
Truth be told, you would do nicely to take small pieces of various techniques and combine them in to your own training routine until you find something which works for you. There are certain things which you can do with a kettlebell that you simply can not accomplish as conveniently with free weights, the swing for example.
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 helps celebrities get into top shape. His advice on the subject of kettlebells vs dumbbells will help you get results.
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