=>DO YOU USE KETTLEBELLS?<=

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1. We like them…we use them…but we use dumbells more often. And coincidentally…we only own 4 kettlebells as well. There is certainly a lot of hype built up around them…similar to the “miracle” of Pilates. I’ve seen some Indian Clubs around…may be the next “latest, greatest”.

   Comment by Bill Jones, MS, PT, CSCS — October 30, 2009 #

2. Good point Bill.

   I do tip my hat to items like indian clubs and KBs though, a lot of people think they just came out and people are catching on. I used the old school picture on purpose to show that KB’s have been around for years.

   You can youtube the old Iron Sheik using Indian Clubs as well!!

   Bill what size KBs do you have? Unfortunately out of my 4, they are two pairs, so I really only have 2 weight choices.

   -Joe

   Comment by Admin: Joe Hashey, CSCS — October 30, 2009 #

3. I think that kettlebells have an edge for certain movements (like get-ups, forx example), and they are clearly great for those who need to bring up stability of the shoulder girdle or even the wrists (hello bottoms-up presses……force “steerage” at its finest).

   But I still think dumbbells are just as good or better for most common applications, and show me a guy who has built massive amounts of stability, power, and strength with bodwyeight, barbells, and dumbbells for several years (to complement sufficient mobility, of course), and I will show you a guy who will adapt to kettlebells very quickly. I recognize that certain moves have a steep learning curve, but strength, power, and capacity are still strength, power, and capacity.

   I just don’t see someone who is regularly using the right types of bodyweight, med ball, barbell, and dumbbell exercises (along with sandbags, sledge hammers, and other stuff that would be right in your wheelhouse, Coach Hashey) as lagging behind someone using kettlebells.

   My gut tells me to say they are the perfect complement to an already varied strength program, but cost can be prohibitive for many, at least in terms of having the most seamless progressions available for any and every movement.

   On a final note, while kettlebells always get touted for conditioning, I don’t think this is as great of an advantage as most would have you believe. Can it be a great tool for said purpose? Absolutely! Air there myriad ways to skin that conditioning cat? Again, absolutely.

   In the end I think kettlebells and dumbbells both have moderate advantages over one another in certain areas and are likely a wash in many others.

   While kettlebells are far from necessary, I can’t think of many guys who wouldn’t see a nice bump up in overhead numbers with dumbbells after a brief phase with some kettlebells.

   Comment by Jack — October 30, 2009 #

4. Jack,

   I think you hit he nail on the head with this part:

   “My gut tells me to say they are the perfect complement to an already varied strength program.”

   I’ll add some serious DB snatches or complexes can be great conditioning as well.

   Joe

   Comment by Admin: Joe Hashey, CSCS — October 30, 2009 #

5. Joe

   The excerpt you pointed out from Jacks post is spot on. Indeed many many people only use kettlebells and that is fine and they can get you into awesome condition.

   However I see them as a means to an end as with all training tools. I will use anything I can get my hands on to get stronger, faster and more conditioned. Not long ago I was flipping BIG kerbstones, moving them out of the way of some building work for my wifes dad. Lost my forearms for 4 days Haha.

   Kettlebells are very expensive, I have just bought my first one this week. Another string to the bow.

   Comment by DeanCoulson — October 30, 2009 #

6. Ummmm….I really have nothing to add to the great points already brought up. I’ll just mention here, as I did in your original facebook status, that I agree 100% in that they are just another “tool”.

   I will say however, that I would never use KB’s as the main strength building tool. That honor will always belong to the BB and DB. They are just a great change-up to sometimes monotonous, traditional movements.

   I will also admit that they are much better than DB’s for HIIT, getting a shredded core, and some mobility/stability work (snatches, get ups, etc.)

   People need to realize what tools are available and the proper way to use them. Why limit yourself to just one?

   Comment by Dave — October 30, 2009 #

7. Dave and Dean – right on! Thanks.

   I have the 44s and a pair of 70s, I enjoy playing around ‘trying’ to flip them – but for part of the program I typically hit my swings and a few other.

   Joe

   Comment by Admin: Joe Hashey, CSCS — October 30, 2009 #

8. I actually own more kettlebells than dumbbells. Primarily because I use them in group workouts, and if that wasn’t the case, I’d most likely have an equivalent amount between the two.

   Dumbbells are great and have their place. I just find the KB’s more ‘fun’ to use. If they’re more fun, they’ll get used more, if they get used more, I see more results…

   There is something unique to the mental aspect of swinging or snatching a bell through the air that is really calming, while at the same time eliciting a wrenching cardiovascular response that begs you to stop.

   Sure there’s a lot of technical proficiency required in performing some of the moves. It’s not easy, but it’s also a great way to challenge your mind to a task that has serious physical consequences if you get it wrong. This is not to say dumbbells are easy, or 100% safe, I just feel that I need to up the kinesthetic awareness level a few notches when I pick up a kettlebell. That’s a big reason why I prefer them over dumbbells.

   Thanks for the discussion fodder,
   -Brandon

   Comment by Brandon — October 30, 2009 #

9. Brandon

   Good point about group training that I did not mention. Good to throw in a bootcamp or a similar style training environment.

   Comment by Admin: Joe Hashey, CSCS — October 30, 2009 #

10. Turkish get-ups feel way better with kbs. I rationalize that they are safer for this too as the weight is on the outside of the wrist. Dbs seem to sway may and you have to be able to unload a barbell really quickly.

    And I do swings with either but the kb is way better for these. And the thick handle gets my forearms throbbing.

    On the other hand kbs really tear the hell out of the hands while snatching (admittedly that is not my strong point).DB snatches are less technical and therefore easier to teach.

    Fr clean and press I prefer ketllebells by far. The rack position feels more secure.

    Comment by Al in Vancouver — October 30, 2009 #

11. Coach Hashey,

    I notice that US Kettlebells offers an adjustable style of kettlebell in 2 sizes.

    http://www.uskettlebells.com/store/product_info.php/products_id/41?osCsid=e2fbc4167cee9283909924a9529d5aab

    http://www.uskettlebells.com/store/product_info.php/products_id/39?osCsid=fc0c2eeef1fb22459569bcc68e4c2a1a

    While I am not certain of how durable these are or if they’d ave much application to those working in larger group settings, it would seem to be a potential viable option for those individuals wanting to work in swings and TGU’s with kettlebells, and it would offer plenty of progression options.

    Comment by Jack — October 30, 2009 #

12. Jack – Good find.

    Ive seen the loadable KBs as well. I think they would be good for swings, but the center of gravity would be off when doing flips. (loaded with metal shot)

    Joe

    Comment by Admin: Joe Hashey, CSCS — October 30, 2009 #

13. I’m a training slut …

    If it weighs something, I’ll use it.

    

    Comment by thefightgeek — October 30, 2009 #

14. In my weight room at the university I am lucky enough to have two full dumbbell racks(up to 120 lbs) and one full rack of kettlebells (up to 80 lbs). I honestly do not have a huge preference. I like using the dumbbells for certain exercises and the kettlebells for other exercises. I don’t get all worked up when someone says everything you can do with a kettlebell, I can do with a dumbbell. This just tells me that they have not had much experience training with a kettlebell. If I really had to pick one or the other…..I would pick kettlebells.

    Comment by Jerry Shreck — October 31, 2009 #

15. Joe, I happen to LOVE LOVE LOVE the kettlebell… perhaps just because it is another ‘toy’ to play with… but something ‘magical’ happens with that very first swing. I have finally managed the high pull and the snatch is an all time favorite. I also find the TGU much more my liking with the KB. I like the way your whole body has to brace itself and stabilize. I also wanted to throw out there that Anthony Dilugio from http://www.artofstrength.com offers the adjustable KB as well and has some amazing videos on his site. I hope that as OK to mention. Thanks as always JOE… I always look forward to your emails! Lisa One of the best days of my life was when I came out of one of my classes at the gym and there was my now GREAT FRIEND ERIC swinging that KB like ‘magic’… I was hooked then. When something is just done ‘right’ …damn…no matter what the “tool” you are using or swinging… it doesn’t get any better than that for me. Besides.. I am going to throw in the great portability aspect of the KB as well and all the great drills you can do. Can you get 20 swings in 30 seconds? any time that is left is your recovery time…try that for 10 rounds… LOL…

    Comment by Lisa — October 31, 2009 #

16. Joe,

    I’ve been using kettlebells for approximately 4 years! How can 4 kettlebells be more expensive than 46 dumbbells? JUst curious:) I played football and wish I’d had kettlebells to use then. I’m 48 and am stronger and can move better than when I was 21. Not as quick mind you but my explosiveness and movement patterns are stronger. Only difference is adding kettlebells to the workouts.

    Comment by Sandy Sommer, RKC — October 31, 2009 #

17. I look at them as just another tool in the arsenal! I am 62 and feel that the kettlebell is more fun to use and for some exercises it is more functional but then for some exercises the dumbbell works best.I feel that whatever fits your pistol use it.

    Comment by Bill — October 31, 2009 #

18. Hey Joe. Great article. Enjoyable read. Just wanted to say that the gigantic dumbbell you featured is actually called the Millennium Dumbbell. It has a longer handle that is lightly knurled. It also weighs in at 228 lbs, whereas the Inch is 172 lbs, with a shorter, smoother handle. They do look similar though.

    As for the kettlebells, I enjoy heavy kettlebells the most and find lighter work for reps to be counter productive to my grip training because it tears my hands up. Otherwise, it’s all cool.

    All the best in your training, guys!

    -Jedd-

    Comment by Jedd Johnson — October 31, 2009 #

19. Ha Sandy, talking price per unit, like at the grocery store! Good insight, thanks for sharing!

    Joe

    Comment by Admin: Joe Hashey, CSCS — October 31, 2009 #

20. Nice point Jedd, I had not heard of that before!

    I know you like to toss around the 96. I can see that happening with the lighter ones.

    I do find the heavy ones can be used for some quality dynamic grip strength work though.

    Joe

    Comment by Admin: Joe Hashey, CSCS — October 31, 2009 #

21. Price on KB’s is dropping… I use both DB’s and KB’s in training clients. KB’s have been an excellent addition to my toolbox. I think that exclusive use of one or the other is shutting the door to potential benefits. Why not use both?

    Comment by Coach B — October 31, 2009 #

22. If you want to save money on KB, buy from Piedmont Design Associates and get the plate loadable ones. Sure they are a bit different but you can get a whole set for around 200 bucks. Of course you need plates but its still cheaper.

    Comment by Jay Ashman — October 31, 2009 #

23. I have dumbbells and adjustable kettlebells. I think KBs are better for swings, one-arm cleans, TGU and a few other exercises. DBs work better for everything else.

    They are both just tools in a toolbox that includes barbells, machines, sandbags, medicine balls, sledgehammers, strongman implements, etc. None of the tools have any inherent magic. They all work in relation to the amount of effort I put in.

    Comment by Randy Prater — November 1, 2009 #

24. Randy – You mentioned something that I wish I had!

    “They all work in relation to the amount of effort I put in.”

    Right on the money with that one.

    Joe

    Comment by Admin: Joe Hashey, CSCS — November 1, 2009 #

25. [...] January 14, 2010 on 10:34 am | In Strength Training, Unreal Strength Building | No Comments Kettlebell swings are great. There are a lot of benefits, here are a [...]

    Pingback by Synergy Athletics – Muscle and Strength Training For Athletes » Cheap Kettlebell Swing Alternative — January 14, 2010 #

26. Kettlebells vs Dumbbells: What’s the big deal? http://synergy-athletics.com/effective-s...
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    Comment by jhashey — April 3, 2010 #

27. @jhashey Great article Joe!
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    Comment by ScottFleurant — April 4, 2010 #

28. @ScottFleurant thanks for the kind words and the RT!
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    Comment by jhashey — April 4, 2010 #

29. [...] am | In Strength Training | No Comments ShareA few months back I posted the differences between Kettlebells vs Dumbbells but today is a different [...]

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