If you were to put kettlebells vs dumbbells into a fight to see which training method returned the best overall strength gains, who do you think would come out on top? This is a popular gym argument which has raged for many years, and today we will use the latest science to teach you the answer.
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.
At the end of the six week study, the results of the two groups were compiled and compared. The overwhelming winner was the second group - the free weight group. These individuals boasted improvements of a 15% higher squat compared to group A's 5% increase. They also noticed a 10% power clean and 4% vertical leap boost.
The other group, meanwhile, only enjoyed a 5% increase in squat strength, with a 4% boost to their power clean and, somewhat surprisingly, only a 1% increase in their vertical leap strength. The last statistic in particular is quite interesting, given that this piece of kit is often touted as the superior method for increasing explosive movements, such as vertical leaping...
So if the results of this study from California State University, Fullerton are to be used as evidence in ending this popular argument then free weights certainly won the war hands down.
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.
If you merely wanted a straight answer to the kettlebells vs dumbbells question then you certainly have that now, but the best approach to building a well-rounded training program comes from combining aspects of both.
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.
At the end of the six week study, the results of the two groups were compiled and compared. The overwhelming winner was the second group - the free weight group. These individuals boasted improvements of a 15% higher squat compared to group A's 5% increase. They also noticed a 10% power clean and 4% vertical leap boost.
The other group, meanwhile, only enjoyed a 5% increase in squat strength, with a 4% boost to their power clean and, somewhat surprisingly, only a 1% increase in their vertical leap strength. The last statistic in particular is quite interesting, given that this piece of kit is often touted as the superior method for increasing explosive movements, such as vertical leaping...
So if the results of this study from California State University, Fullerton are to be used as evidence in ending this popular argument then free weights certainly won the war hands down.
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.
If you merely wanted a straight answer to the kettlebells vs dumbbells question then you certainly have that now, but the best approach to building a well-rounded training program comes from combining aspects of both.
About the Author:
Article from: Russ Howe PTI is a nationally recognized south shields personal trainer who trains celebrities get into top shape. His facts on the subject of kettlebells vs dumbbells will help you further.
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