It’s the gym equivalent of barbecue vs. tomato sauce. They both taste great and ultimately it’s going to come down to your preference, which might change from time to time depending on your fitness goals (just as you might pick tomato sauce for meat pies and barbecue for egg and bacon rolls).
Both kettlebells and dumbbells fall under the category of free weights, they complement high-intensity resistance training routines effectively, and they are reasonably priced equipment options that can be used at home. Yet while the kettlebell and dumbbell even come from the same ancient training tool, Greek halteres (a pair of crescent-shaped stones with handles), there certainly is a difference between the two – and a lot of it comes down to your workout and goals.
“The main difference between dumbbells and kettlebells is the shape of the implement,” says Jake Harcoff, MS, CSCS, head coach and owner of AIM Athletic.
Dumbbells consist of a short bar with weight at both ends, whereas kettlebells resemble a cannonball with a handle. This difference changes the weight distribution of each tool, which affects how you use them.
“When you hold a dumbbell in your hand, the centre of mass is in the middle of your palm, between the two ends of the weight,” says Marvin Nixon, MS, an ACE-certified personal trainer. But when you hold a kettlebell by the handle, the centre of mass is in the large part of the bell, which is usually below your palm.
“When you lift the kettlebell, this centre of mass moves based on the speed of the movement and how the bell moves around your hands. This small change alters how our muscles, fascia, and even nervous system adapt to the movement being performed,” Nixon says.
Kettlebells
There are three things that categorise a kettlebell:
1. The weight sits below the handle.
2. It’s constructed with cast-iron.
3. The handle can accommodate one or two hands.
Kettlebells first garnered an underground following in the late ’90s with trainers who’d heard kettlebells were the training weapons of choice for the Russian special forces. They went mainstream with the rise of functional fitness.
Generally speaking, power-based training demands dynamic movements, and exercises will require higher velocities. Thus, kettlebells are usually a go-to for power because their construction is conducive to being moved around more forcefully and dynamically (think: kettlebell swing, clean & jerk, and snatch).
5 to shop now:
Catch 16KG Kettlebell
This Kettle Bell has an easy-to-handle design with anti-slip grips, and a stable flat base. The rubber surface also ensures a quieter workout (no clanging gym equipment!) that is floor-friendly. Nice.
Athleteus Soft Kettlebells
This option is also covered in a comfortable anti-slip grip and a rubber coating, but is a little bit more sleek and contemporary.
Circuit Neo Kettlebell 4kg – Red
A more affordable option comes in the form of this neo-coated kettlebell from Big W. It features a fabulous, bright colour for a fun look and is available in 4kg, 6kg, 8kg and 12kg.
VERPEAK Cast Iron Kettlebell 16kg Yellow
Another more pricey option from Big W comes in the form of this VERPEAK Cast Iron Kettlebell. It’s designed with a wider handle so wide and thick enough for you to hold with two hands, and each kettlebell is labeled with both LB & KG and segregated by colour so that you can easily identify it from a glance.
CORTEX 4kg-20kg Kettlebell Set Vinyl
If you’ve decided that the kettlebell is for you, and you want to go all out, then consider this ultimate kettlebell set. Colour coded to make your workout a tad simpler, you get a 4kg, 6kg, 8kg, 10kg, 12kg, 16kg, 20kg kettlebell for $441.
Dumbbells
There are three things that categorise a dumbbell:
1. The weight is evenly displaced on both sides.
2. Its construction varies greatly.
3. The handle accommodates only one hand.
Dumbbells are typically a better choice for hypertrophy (muscle-building) workouts, as well as certain strength exercises. For one, they’re easier to grip, and easier to maintain a neutral wrist position. In addition, they’re often easier to maneuver for traditional bodybuilding moves, or exercises that zero in on specific muscle groups, such as triceps extensions, biceps curls, lateral raises, and chest flys.
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7pc Hacienda Weighted Dumbbell Set
This lace tank has serious princess vibes. Perfect for a lover of pink or someone who wants to add a little romance into their balletcore wardrobe.
ADVWIN Smart Dumbbell
If you want to take it to the next level, these smart dumbbells offer 35 different exercise guides, a built-in calorie counter and workout history feature.
Sole Fitness Adjustable Dumbbells
Want to have all the options but don’t have the room for a full dumbbell rack? Try a pair of adjustable dumbbells. These can be easily adjusted from 2kgs to 25kg, giving you endless workout possibilities.
4kg dumbbels
Rubber coated hex dumbbells, perfect for strength training in your home, you can get these classic weights in a variety of different weights between 1kg – 60kg.
Circuit 12kg Dumbbell Set
A more affordable option comes in the form of this neoprene-covered set from Big W. It features 2 x 1kg Dumbbell, 2 x 2kg Dumbbell, 2 x 3kg Dumbbell and 1 x Storage rack, perfect for those who prefer lighter weights.
Dumbbell vs kettlebell: which one should I use
According to Nixon, there’s no reason you can’t use kettlebells and dumbbells. “I often suggest that clients include a mix of kettlebells and dumbbells in their strength program,” he says. “Each training tool challenges your body in unique ways, which can ultimately make you a stronger, more well-rounded athlete.”
But if you’re still unsure, here’s a good way to categorise the two:
Choose a dumbbell if you’re: looking to build muscle and/or strength, as these make it easier to perform traditional strength-training exercises.
Choose a kettlebell if you: prefer to focus on conditioning and calorie burning, or prefer to perform flows.
The best kettlebell exercises
These moves are great for a beginner kettlebell workout when done with lighter weights at a slower pace. For an intermediate or advanced level kettlebell workout, opt for a heavier weight and pick up the pace.
Instructions: Choose five moves below. Then, do 15 reps each, for as many rounds as possible (AMRAP) in 10 minutes.
Alternatively, you can do 12 to 15 reps, then continue to the next move. Repeat the entire five-move circuit three to four times. ( It could take 20 minutes to complete this volume of sets and reps, depending on your pace.)
Kettlebell Swing
How to:
1. Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with both hands, arms extended straight toward floor and bell between knees.
2. In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to shoulder height, keeping your arms straight and core tight.
3. Reverse the movement, bringing the kettlebell between your legs. That’s one rep.
Single-Leg Romanian Deadlift
How to:
1. Start standing with feet under hips holding a kettlebell in each hand, weights resting on quads and palms facing the body.
2. Keeping hips level, transfer all bodyweight into left leg and extend right leg behind body while lowering torso and weights toward ground.
3. Stop when chest and right leg are parallel to floor, then reverse movement to return to start. That’s one rep.
Farmer’s Carry
How to:
1. Start standing with feet together, a kettlebell in left hand, arm by side, and right hand on hip.
2. Engage abs and take a small step forward. That’s one rep. Continue stepping one foot in front of the other for a total of 15 steps.
3. Repeat holding the bell on the other side.
Goblet Squat
How to:
1. Start standing with feet shoulder-width apart holding a kettlebell with both hands in front of chest and close to body (elbows bent).
2. Push hips back and bend knees to lower into a squat.
3. Reverse the movement to return to start. That’s one rep.
Supported Bent-Over Row
How to:
1. Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with left hand, arm extended straight toward floor in front of left foot, and right hand resting on bench or chair for balance.
2. Keep shoulders level and squeeze left shoulder blade, pulling the left elbow up until weight comes to chest height.
3. Reverse the movement to return to start. That’s one rep.
4. Complete all reps, then repeat on the other side.
The best dumbbell exercises
Stuck on what weight of dumbbell to use? Opt for the heaviest you can, while still being able to maintain good form. This is how to know you’re lifting the right weight.
Bent-over row
1. Stand with both feet flat on the floor and your chest bent towards your feet. Soften your knees and extend your arms, holding a dumbbell in each hand.
2. Clenching your bicep and tricep muscles, row your arms inwards and tense when the dumbbells are near your ribs. Repeat.
Bicep curl
1. Hold a dumbbell in each hand at your sides with palms facing forwards and arms straight down. Step your feet shoulder-width apart, drive your heels into the ground, bend your knees ever so slightly and brace your core.
2. Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that the palm is now facing upward. Lower your dumbbell to the side and repeat the same movement with the other arm. Remember to exhale when lifting your weight and inhale while lowering.
Bench press
1. Lie on a flat bench, holding a pair of dumbbells over your chest so they’re nearly touching. Your hands should be facing forwards (knuckles facing your head, palms facing your toes.
2. Take two seconds to lower the dumbbells, pausing for one second at the bottom before you press the weights back up. Try to keep your shoulders pushing down into the bench throughout.
Curtsy lunges
1. Take a big step back with your left leg, crossing it behind your right. Keeping your body upright, bend your knees until your right thigh is nearly parallel to the floor.
2. Return to the start and repeat, alternating legs.
6. Dumbbell swing
1. Stand with feet hip-width apart and two dumbbells resting in front of you, palms facing each other. Without rounding your lower back, bend your knees slightly, push your hips back, and swing the dumbbells between your legs.
2. Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level. You aren’t using your arms and shoulders to raise the weight; the momentum of your hip thrust should swing the dumbbell upward. At the top of the movement, contract your core, glutes, and quads as hard as you can.
3. Then allow the weight to swing back between your legs and repeat.
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