KETTLEBELLS
VS. DUMBBELLS
Which
is Better?

I started researching this
question for my own benefit when I realized that I could use a much heavier
load in the farmer's walk using
kettlebells than I could using dumbbells and I wasn’t really sure why.
In most gyms kettlebells seem
to be relegated to use by trainers doing assessments on new clients or for
training new clients in certain movement patterns. So the heavier kettlebells
are almost never in use.
I tried kettlebells quite by
accident one day when all the dumbbells I needed were in use and none of the kettlebells were in
use. So I started using kettlebells for shrugs too. I found I could get a better
range of motion with more weight for higher reps than I could with dumbbells.
While some people are unable
to do a decent barbell squat with even a moderate weight they seem to have
little difficulty doing kettlebell squats with good form. The same goes for dead
lifts.

I’ve yet to find a good
scientific explanation for any of this but brainstorming with a few colleagues yielded
this; the lower center of gravity of the kettlebell has a stabilizing effect
and tends to move as the bell moves. The lower center of gravity prevents the “rolling”
effect of the dumbbell (side to side and end to end) producing less stress on
the wrists. In weighted carries, the wrist is usually the weakest link.
As for movements like squats
and dead lifts the center of gravity moves as the kettlebell moves allowing for
more natural body movement than having a weight across your shoulders or
hanging at the end of your arms on a fixed bar. The movement of the center of
gravity would, it seems, also better recruit stabilizer muscles.

So, the answer is both the dumbbell and
kettlebell are excellent tools but the kettlebell is severely under used.
My suggestions:
1.
If you have
difficulty with certain movements, especially compound movements, try those
movements with kettlebells. They are a good way to groove proper form to
eventually be able to advance to heavier loads safely.
2.
Try various
movements with both dumbbells and kettlebells. You’ll find each has advantages
while, at the same time, working the muscle at different angles. You’ll find
you can use heavier loads on one or the other.
3.
If you have a few
cranky joints kettlebells can not only relieve discomfort but be a good rehab
tool.
Use this link for
suggestions and videos of kettlebell exercises for almost every body part.
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