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.
If there is one thing which many people mistakenly do in gyms around the world, it is buying in to the false belief that one way of training is the best over any other method. This is particularly true with the two mentioned above. Many people are either on one side of the fence or the other. Optimal results can be achieved by combining these methods with lesser known techniques, such as yoga, suspension trainers and body weight exercises.
In an attempt to draw a line in the sand between warring gym enthusiasts who swear by one approach or the other, scientists from California State University, Fullerton recently drew up a study where they could directly compare strength improvements between the two styles.
In the study, researchers ordered their first group of subjects to perform a six week course of swings, goblet squats and accelerated swings using a 35 pound weight. Improvements of squat ability, vertical leap and power clean strength were documented.
Group B, on the other hand, were made to follow a six week program using roughly 80% of their one repetition maximum on squat, power clean and high pulls using a barbell.
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.
The best way to develop a well rounded training program is to use aspects of different training methods until you find something which works for you. It is not uncommon to see bodybuilders, who are primarily known to use free weights and machines, adopt exercises like swings into their routine from time to time.
So, who wins the battle of kettlebells vs dumbbells? If the latest scientific research is to be used as a barometer to end the argument then you have to jump on the side of free weights.
If there is one thing which many people mistakenly do in gyms around the world, it is buying in to the false belief that one way of training is the best over any other method. This is particularly true with the two mentioned above. Many people are either on one side of the fence or the other. Optimal results can be achieved by combining these methods with lesser known techniques, such as yoga, suspension trainers and body weight exercises.
In an attempt to draw a line in the sand between warring gym enthusiasts who swear by one approach or the other, scientists from California State University, Fullerton recently drew up a study where they could directly compare strength improvements between the two styles.
In the study, researchers ordered their first group of subjects to perform a six week course of swings, goblet squats and accelerated swings using a 35 pound weight. Improvements of squat ability, vertical leap and power clean strength were documented.
Group B, on the other hand, were made to follow a six week program using roughly 80% of their one repetition maximum on squat, power clean and high pulls using a barbell.
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.
The best way to develop a well rounded training program is to use aspects of different training methods until you find something which works for you. It is not uncommon to see bodybuilders, who are primarily known to use free weights and machines, adopt exercises like swings into their routine from time to time.
So, who wins the battle of kettlebells vs dumbbells? If the latest scientific research is to be used as a barometer to end the argument then you have to jump on the side of free weights.
About the Author:
About the author: Russ Howe PTI is a nationally recognized south shields personal trainer who helps people via the internet. His facts on the subject of kettlebells vs dumbbells will increase your knowledge.
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