Dumbbells VS Kettlebells

Posted Sep 03, 2009 by nia shanks. This entry is filed under fat loss, weight loss, training, equipment, and kettlebells.

photo by JeffHartley via flickr photo by JeffHartley via flickr

Is One Really Better Than The Other?

Which one is better? Will one really help you achieve better, faster results than the other?

I have seen this debate only grow in the past few months because kettlebells are still becoming more popular in commercial gyms and they are being sold at sports stores.

Now, some people swear by kettlebells and say they are the best thing since sliced bread.

Well, here’s the truth of the dumbbell versus kettlebell debate: there is no “winner.” Neither tool will help you achieve better results than the other.

I’m not putting down dumbbells or kettlebells. I train with dumbbells very frequently, and here lately I have been doing a lot of kettlebell complexes for conditioning and some extra fat burning work.

The most important thing to remember is this: you can get amazing results with any tool, or even none at all. What matters is that you train smart, train hard, and train consistently.

What that means is that you can get incredible fat loss and muscle building results by only using your bodyweight – as long as you followed the three rules above.

It also means that you can get amazing results using nothing but kettlebells, or dumbbells, other free weights, and with the TRX bodyweight trainer.

Don’t get caught up in the hype and fads of the fitness industry and think that one thing is “magic” solution.

Are kettlebells a great tool? Absolutely, and I love training with mine. They provide versatility, some movements with kettlebells (snatches, cleans, high pulls, just to name a few) are completely different than similar exercises with a dumbbell, they are travel friendly, and they are fun!

If you want to get more results in less time, don’t look for the “next best thing” or the “best training tool” available. Instead, find a tool that will help you stay motivated to train and fits into your lifestyle. Or, do what I do, and use as many different tools as you possibly can!

Here’s a list of training tools I use routinely:

-Dumbbells

-Barbells

-Sandbags (don’t buy one, learn How to Make Your Own Sandbag)

-Kettlebells

-TRX bodyweight trainer

-Bodyweight only exercises

-Tires

-Jump rope

I would never say one tool is superior to the other; they all have their place and time to be used.

If you train at home and don’t want to deal with any equipment, then bodyweight workouts are the way to go. You can check out some highly effective, bodyweight only workouts here: http://FatLossAnywhere.com.

Now, if you train at home and only use your bodyweight, then I simply cannot speak highly enough about the TRX bodyweight trainer. If all you do is bodyweight training, this tool is priceless, in my opinion. I would never leave home without this, and you can check it out here: http://TRXbodyweight.com.

Now back to the kettlebell debate. There is nothing “magical” about them, but I’ll admit they are very fun to train with, and you can work your entire body with only a single kettlebell; trust me, I have done this multiple times in the past few weeks!

If you are going to invest in a kettlebell (or kettlebells) do yourself a favor and purchase a high quality bell. Don’t get one at the local sports store – they just don’t compare to the ones at http://WorldsBestKettlebells.com. If you get a great, well made kettlebell, it will last for the rest of your life.

However, before you make your decision in what to train with, remember that no one tool is superior to the other. Train with something that keeps you motivated, fits into your life, and allows you to keep making progress. And if you can, use as many different tools as possible for variety.

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Comments for This Entry

Gravatar Jack 06:36AM on September 04, 2009

Hey N - Great post. I love KB and use them a lot in my training. However, KB are a result of great marketing plan. What use can do with KB, you can do with DB. However, it's the traditional KB whole-body workouts that it is most effective or the complex movement sets. If you train this way, you more likely to stay away from split body part movements. So the debate isn't which tool is better, but back to the body part vs the whole body training debate again.

Like you, I agree that both are good. What is important is the intensity that you put in your training. With KB, the word "explosiveness" is usually linked to the workouts. Fast balistic speed and acceleration is a good thing with training. I feel it's the most effective way to getting lean or losing weight. You don't normally hear this type of explosivess training with DB.

Just my thoughts....

Gravatar Nia Shanks 07:12AM on September 04, 2009

Jack-

Great point. It's true that you can do the same workouts with dumbbells, but some movements are complete different when you use a kettlebell. I didn't realize that fact until I started training with kettlebells.

Like you said, I have been using KBs in complexes to replace my other conditioning/energy systems training to boost fat burning.

They are a great tool, but not magical. Everything has it's time and place I suppose.

: )

Gravatar Sandy Sommer, RKC 08:00AM on September 04, 2009

Great post Nia...



I feel that they are different tools for different jobs. The "Clean" is the only exercise that feels remotely the same with the dumbell and kettlebell

I use a sledgehammer, my body, barbell and kettlebell. That's it.

Gravatar Nia Shanks 08:18AM on September 04, 2009

Sandy-

Ah, I was waiting for you to chime in!!!

I haven't trained with a sledgehammer yet, but I can't wait to give a try.

I agree with you that the clean is the only exercise similar to being performed with a dumbbell. Snatches, swings, squats, and others just don't feel the same.

Gravatar Nia Shanks 08:19AM on September 04, 2009

Sandy-

Ah, I was waiting for you to chime in!!!

I haven't trained with a sledgehammer yet, but I can't wait to give a try.

I agree with you that the clean is the only exercise similar to being performed with a dumbbell. Snatches, swings, squats, and others just don't feel the same.

Gravatar Kathy 06:42PM on September 05, 2009

Interesting post. I've never used kettlebells, but I've been curious about them. There's a nice set of them at my gym that sit largely unused.

Gravatar Nia Shanks 06:50AM on September 06, 2009

Kathy-

Next week I'm going to have an interview with a kettlebell expert that should hopefully answer any questions you may have.

People have emailed me asking for more kettlebell information, so that should be available by the first of next week.

Kettlebells are a great training tool, but some exercises require a little bit of a learning curve.

Thanks!
Nia

Gravatar Augie 06:29AM on September 10, 2009

For me it's not the philosophy or the debate behind KBs that is the issue but rather the cost. If you're already set up at home with basic equipment (DBs, Oly weights, a bench, etc) it's tough to justify the cost for a set of quality KBs. Let's you wanted to buy a single KB over at DragonDoor from 10-lbs through 80-lbs. This comes out to 10 KBs at a cost of well over $1000 when you factor in shipping. And you start to compound the cost if you want god forbid a pair of KBs at the same weight. :-)

The gym where I train doesn't have KBs simply for the reason that they have an extensive line of DBs. Spending thousands of dollars on KBs and trying to find room for them isn't an option. I wish it was b/c I'd love to try them out but for the same reason why I don't have them at home is why my gym doesn't have them there.

Gravatar Augie 06:32AM on September 10, 2009

Apologies for the double-post. After my first attempt I received an "internal server error" message so I re-posted again only to get the same message. I didn't know that my comment was posted until I the email verification arrived.

It's a force of habit that I copy my messages to the clipboard before posting them just for these types of occasions. :-)

Gravatar Nia Shanks 06:35AM on September 10, 2009

Augie-

I completely understand what you mean.

However, you don't need to have a full set of kettlebells to have a great training effect.

I only have two KBs myself - a 12kg and 16kg bell.

There isn't anything I can't do with just those two.

Yes, later I will get another one, but I don't think I'll ever have more than 3 or 4.

Yes, the shipping is expensive, but good quality KBs will literally last forever, and there are some things you can do with a KB that you can't with DB. For instance, I would never throw at DB. : ) Also, some movements with a KB are completely different than with a KB.

You make a great point, and that's why I think most people who want to train with KBs (for whatever reason) should only have one, may two KBs.

Make sure you check out the interviews I posted this week. Chris Lopez gives some great info about training with KBs, and he even addresses the "how many KBs do you need" question.

What do you think?

Thanks again, Augie!

Gravatar Nia Shanks 06:39AM on September 10, 2009

Augie-

Ha ha! No worries, I actually did the same thing.

: )


I reported the problem to my webmaster. I'm sorry about that and hopefully it will be fixed immediately.

Thanks again!

Gravatar Sandy Sommer, RKC 07:10AM on September 10, 2009

Augie,

I have been asked this question so many times. How many kettlebells do I need? One is my answer. Now as a Russian Kettlebell Challenge (RKC) I have numerous bells for my clients. I've said it time and time again though. If forced to have just one bell I'd pick the 16 kg. I can make it behave heavier then it really is so it would offer the most flexibility.

Gravatar Nia Shanks 08:05AM on September 10, 2009

Sandy-

I know what you mean about making a KB "heavier than it really is".

I did a KB complex last week with a 16kg bell that made it feel MUCH heavier!

I guess it's all in how you train with them, huh?

Thanks! Hey . . . I'll have to get you on here to share some KB training info

: )

Gravatar Augie 10:28AM on September 10, 2009

Thanks Nia/Sandy for the advice on KB shopping. But if you can get by with just one KB then how do you know which size to go for? Obviously this is based on your own size, strength, etc so how do you know if a 16kg KB would be better than a 20kg KB or vice-versa?

How do you tell the difference in KB quality? If I were to get a KB I'd like to shop around and compare prices. Is there a "KB buyer's guide" available that explains what makes one brand of KB better than another? And I see at DragonDoor that they have KBs for men vs. those for women. Seriously? I'd find it hard to believe that the design of a KB can cater to gender. I'm more inclined to think this leads back to the aggressive marketing campaigns that are used to sell KBs over DBs.

Gravatar Nia Shanks 10:56AM on September 10, 2009

Augie-

Well, deciding which KB is right for you might be a little tricker.

In my opinion, I would go lighter rather than heavier. It is best to learn moves like cleans and snatches with a lighter KB, in my opinion.

My first KB was 16kg, and I should have started with a 12kg.

As far as quality goes, I would get one from a reputable dealer.

Yes, they will be more expensive, but they WILL last forever, which isn't something I think store bought ones will do.

You can search for personal reviews online.

My favorite brands are Dragon Door and LifeLine . . . Dragon Door being my peronsal favorite.

There are subtle differences in the texture, handle size, etc.

I hope that helps!

Gravatar Antoine Becaglia 04:29AM on July 26, 2010

It s an old question really - the tools are different and need to be used differently. But with some brains anyone can use Kebells, dumbbells or even plates in a very effective way.

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