Kettlebells

Today i got home and took a look at what seemed to be a big catalog for nothing but kettlebells. In it were lots of promises and testimonies, but i couldn’t find anything about how or why kettlebells work better than say, a regular dumbbell.

So i decided to come here. I did a search and still i couldn’t find anything. yes, there were a lot of articles about kettlebells and using them and such i guess, but none of them explained WHY they work.

So could anyone give me some insight as to how or why kettlebells work better than a dumbbell?

I’ll admit i’m intrigued, and i’ll probably be picking up a pair for myself, but i’m definately curious.

Kettlebells were mostly used in the eastern bloc countries by schoolage kids for conditioning. The handle makes them unstable so they are good for core and shoulder stability. Also they are easier to swing than dumbells. Keep in mind that when those young athletes got older they focused more on barbells. So don’t believe all the hype, a barbell beats them anyday. In our gym most of the athletes either do a couple circuits as a warmup or 3 or 4 circuits at the end of our workouts a couple times a week for GPP. If you want more information about specific circuits we do PM me.

Here is my standard speech on KBs that I’ve posted before. Feel free to ask any other questions.

Okay, here is my take on the whole KB thing. First off, I’ll state that I am a huge KB fan. I have competed in KB competitions and acted as a referee for one. Yes, we do have KB competitions here in the US. This sport is new in the US, but competitions in Eastern Europe and the various republics of the former Soviet Union (because there are too many to list individually) have been going on for years.

I am involved in the North American Kettlebell Federation (NAKF) which sanctions US competitions. Yes, it’s a real organization. Some people may snicker at the idea of KB meets, but it is something I enjoy. KB C&Js and snatches for reps combine a decent strength workout and an excellent cardio workout all in one. I would very much like to see the sport grow in the US, so yes, I have an interest in seeing KBs being sold.

However, I also don’t like the “cult” mentality, and I’m not going to say that KBs are the greatest thing to hit the training world since protein powder just because I enjoy using them. They are not an indispensable tool – anything you can do with a KB you can do with barbells and dumbbells. I have found that certain exercises are more fun and less awkward to perform with a KB than with a DB. For instance, when I did one-arm snatches with a DB, I would frequently hit the inside of my thigh with the edge of the DB and get some good bruises. KBs are narrower than DBs so this no longer happens. It’s also a bit easier to clean 2 KBs than it is to clean a barbell. However, “more fun” and “less awkward” does not equal “indispensable.”

Consider this analogy when comparing KBs to DBs and barbells: If you wanted to learn the Olympic lifts, would you rather use a cheap barbell or get an Eleiko set with bumper plates and a lifting platform? Of course you’d want the Eleiko. Problem is, the Eleiko bar alone sells for around $400 - $500, and adding in bumpers and a platform will run the tab into the $2,000 range. You can get a $150 Olympic set at any sporting goods store and it will work just fine. It won’t be optimal, but it will work. Fortunately, KBs aren’t nearly as expensive, but the idea is the same. Training with KBs is better and more fun, but a barbell and DBs will work just fine.

I agree with most of what Mike posted. KB are just other tool, but definitely not the end all training mode. There are definitely movements better suited for KB, just as there are moveements better suited for DB, and BB for that matter. I say you need to find a set and try them before you invest the money (they are quite expensive) and decide for yourself. I own singles of 8,12,16,24,and 32kg and love using them. Also, your level of enjoyment depends on your lifting experience. I’m a competitive OL so I was able to jump right into snatch and cleans with the KBs without difficulty. This might not be the same for others. In terms of KB being more effective than DB, its all movement related, the swings, OL variants, side press, towel curls/extensions, turkish getups, renegade rows, I think are all more effective with KB. The grip training is also better with a KB. The ability to easily take your set outside and perform a fullbody workout in the sun (including throws and juggling is a positive factor). Finally, the badass look of doing them is definitely a factor.

You are seeing Kettlebells everywhere currently because you have some aggressive marketing campaign attached to them. That does not make them a “bad” strength training tool. It only makes them a “hyped” strength training tool. Personally, I think Kettlebells can build strength every bit as well as Dumbbells!

Are they worth the money? That question is “loaded.” Is eating out at an expensive restaurant worth the money? You can buy the same food at the grocery store, go home and prepare it and have the same end result nutrionally. I think the answer is, they are both great options. If you can afford to eat at the expensive restaurant go for it!

I look at Kettlebells the same way. You can use a Dumbbell and perform every movement that you can with a Kettlebell. Do you need a Kettlebell? No, but if you have extra money that is burning a hole in your pocket, why not? Otherwise, Dumbbells will work just as well.

In fact, Kettlbells are not as efficient as Barbells and Dumbbells for getting the job done. What I mean by this is that there is a reason that Barbells and Dumbbells became the strength training tools of choice many years ago. They are more practical, in that you can add or remove weight based upon your own strength level. You don?t have to continue to purchase a new Dumbbell every time you gain in strength, as you do a Kettlebell. This is good for you (the consumer), not to good for the Kettlebell marketing machine.

Those who tell you that Kettlebells have a different feel than a Dumbbell are correct. They certainly have a different balance to them. Does that make them better? No, it makes them different. After a period of time you will adjust to the “different” balance and then what? In fact, every item that you pick up has a “different” balance to it.

If you want to work with something that is “off balance” or awkward, you can simply add five or so, more pounds to one end of your Dumbbell. That would make it a bit more difficult to lift, for a while, until your body adjusted to it. At that point you could either add, or remove more weight to make it even more “off balance.” Gee, do you think I could start a fad with this sort of training? I could send flyers out to all of the homes: “New revolutionary off balance Dumbbell training.” I could even have tournaments and give seminars. No, that wouldn’t work because most lifters already own a pair of Dumbbells, no sale there, (sigh).

Back to the issue: Every item under the sun has a different balance to it. If you live in the country go out back and find a heavy rock. Now perform bent over rows with it, big difference from a Barbell huh? Does that make it “better” than a Barbell, or just different? The reason that there are no rock lifting organizations, and it is not heavily promoted, is that no one can make enough money doing it. Heavy rocks are free and plentiful, if you know where to look. (Not such an unrealistically cynical view if look long and hard at the matter).

However, I think it?s great to perform movements with various strength training tools. That?s one reason that I do Strongman training in addition to Barbell/Dumbbell work and free weight exercises as well. And yes, I own a pair of Kettlbells. I had some extra money a couple years back and decided to see what the big deal was all about. They are fun to use because they were different, like that heavy rock. However you only have so much training time. How much time do you think should be devoted to Kettlebell training? I also own a Leg Press machine, but almost always do Barbell Squats, as they are the superior movement.

Why do I then own a Leg Press machine? I think one reason is variety. When you train over a long period of time it is nice to have some variety available to you. Is it necessary? No, it?s a luxury, sort of like that fancy meal I mentioned earlier. Same with Kettlebells.

To specifically answer your question: No Kettlebells do not “work better than Dumbbells.” They are both tools, which can help you achieve your goals. No, you don?t “need” to add them to your arsenal of strength tools, unless you have the disposable income and are looking for a way to spend it. Otherwise, march on with the single best strength building tools that are available: Barbells and Dumbbells! If you get bored, go out back and find that free heavy rock!

I dont think its a matter of being better then dumbbells its that because of their shape there are excersises you can do with Kettlebells that you cant do with dumbells.
I have trained with them befor and enjoyed it alot.

When you’re doing cleans, snatches, or jerks with a dumbbell, it’s a balancing act; it’s much harder to hold a dumbbell on your shoulders than it is to hold a KB there, and it isn’t really possible to hold a KB in rack on your chest. The way in which the KB flips around as it goes overhead means that you can punch through with all your strength when you’re doing high-rep snatches or jerks; the KB is much more stable than a DB for high-rep exercises. The Turkish Get-Up (an abdominal/ whole body/ strongman lift that consists of putting a weight overhead with one arm, lying down, and returning to standing while keeping the weight locked out) is MUCH more of a balancing act when you’re using a dumbbell or a barbell.

You can use barbells for high-rep cardiovascular exercise just as you can use KBs, but I prefer to use KBs so that I don’t mess up my Olympic Lift technique by practicing sloppy form with high reps.

Oh, and regarding price: No, I probably won’t buy KBs myself until I have a full barbell set, bumpers, uprights, etcetera. I use them at the gym I go to, and they get MORE than enough use there to merit the price.

I would buy KBs before I bought dumbbells, though. The purpose of dumbbells really escapes me.

[quote]Ross Hunt wrote:
When you’re doing cleans, snatches, or jerks with a dumbbell, it’s a balancing act; it’s much harder to hold a dumbbell on your shoulders than it is to hold a KB there, and it isn’t really possible to hold a KB in rack on your chest. The way in which the KB flips around as it goes overhead means that you can punch through with all your strength when you’re doing high-rep snatches or jerks; the KB is much more stable than a DB for high-rep exercises. The Turkish Get-Up (an abdominal/ whole body/ strongman lift that consists of putting a weight overhead with one arm, lying down, and returning to standing while keeping the weight locked out) is MUCH more of a balancing act when you’re using a dumbbell or a barbell.

You can use barbells for high-rep cardiovascular exercise just as you can use KBs, but I prefer to use KBs so that I don’t mess up my Olympic Lift technique by practicing sloppy form with high reps.[/quote]

Not to stir a huge debate…I dont think the issue is that criticle but two things. Firstly I was shown how to rack the KB on the chest either with one or two KBs. The other is that I am amazed you thought a get up was easier with the KB, for me with all the excersises you mentioned the KB made it more challenging. The dumbell is symetrical and keeps the weight evenly distrubuted on both sides of your hand. I dont doubt your experience but I wonder how heavy a KB you used. I found that with the handle in my hand and the bulk of the weight resting off center on my forearm that the weight was sort of off-balance for lack of a better description. Also that if I wasnt careful it was it would spin and throw me into a wristlock. Overall making it muuch more of a challenge then a DB however I never tried it with a Barbell that I imagine is excellent…I think I will try it in the gym today. Just some thoughts.

“The dumbell is symetrical and keeps the weight evenly distrubuted on both sides of your hand.”

Have you tried “off balancing” the Dumbbell by loading one side with more weight?

Have you tried “off balancing” the Dumbbell by loading one side with more weight?[/quote]

no…but I think I’ve seen it done on Brooks Kubiks Dinasour training video. I dont know if you have seen it but it was a bunch of different DB excersises. If I remeber correctly he used the off ballance DB for various swings. I am stuck with the DBs at the school gym which arent ajudstable.

And the music sucks and everyone works out in utter silence like their in church and it bores the fuck outta the few of us that train with any kind of intensity. Sorry rant over.

[quote]Jersey5150 wrote:
Ross Hunt wrote:
it isn’t really possible to hold a KB in rack on your chest…

… The Turkish Get-Up (an abdominal/ whole body/ strongman lift that consists of putting a weight overhead with one arm, lying down, and returning to standing while keeping the weight locked out) is MUCH more of a balancing act when you’re using a dumbbell or a barbell…

Not to stir a huge debate…I dont think the issue is that criticle but two things. Firstly I was shown how to rack the KB on the chest either with one or two KBs. The other is that I am amazed you thought a get up was easier with the KB, for me with all the excersises you mentioned the KB made it more challenging. The dumbell is symetrical and keeps the weight evenly distrubuted on both sides of your hand. I dont doubt your experience but I wonder how heavy a KB you used. I found that with the handle in my hand and the bulk of the weight resting off center on my forearm that the weight was sort of off-balance for lack of a better description. Also that if I wasnt careful it was it would spin and throw me into a wristlock. Overall making it muuch more of a challenge then a DB however I never tried it with a Barbell that I imagine is excellent…I think I will try it in the gym today. Just some thoughts.
[/quote]

I should have written:

‘It isn’t possible to rack a DUMBBELL on your chest’

Thanks for catching that.

I have done Turkish Get-ups and no-hands turkish get-ups with the 1.5 pood (50 pounds). Shoulder strength is the limiting factor for me on this exercise. If you lock the KB out properly, the weight will not be off-center on your forearm; it will pull directly back. This enables to push harder during the sit-up portion of the turkish get-up by overgripping the KB, bending your wrist and twisting AWAY from the KB and towards your feet. Being able to push towards your feet in this way enables you to use your pectoral muscles more; you can support the KB as if you were doing an isometric bench press, holding it above your chest rather than above your shoulder. If you try to overgrip and push a BD or a BB in this fashion, it just falls down, hopefully not on your leg.

Try the barbell version. It’s a bitch trying to balance it, but it looks way cooler, even if you’re just using a 45-pound bar and a couple of 5-pound bumpers.

I am a 48 years old guy and have been using kettlebells for 4 years.

They are a great workout for me. I use the 26 pounder and 44 pounder.

I do swings, passes and pushups.

Youre better off with a shakeweight

[quote]StormTheBeach wrote:
Youre better off with a shakeweight[/quote]

Hahahaha!! Bill Starr wrote a great article about them. If the have the money and space, buy some. They can be fun. But there’s a reason why they fell out of favor. Dumbells and barbells are a lot more versatile. They’re cheaper overall . Sort of. My power blocks up to 125 cost less than doubles of all the bells with a much wider variety of weight.

You can have a wide variety of dumbells and olympic weights and no kettlebells and you’ll be better off than if you had to solely rely on kettlebells.