The Benefits of Using Kettlebells vs Dumbbells

Many people ask the question: “why use a Kettlebell instead of a dumbbell?” Kettlebells sometime get a bad reputation for being '“dangerous”. The truth is, a kettlebell is no more dangerous than a dumbbell if you learn how to use it correctly. Both dumbbells and kettlebells are free weights that are designed to add an external load to the body when performing exercises. The main difference between the two modalities, is the way the load is distributed.

A dumbbell is a small straight bar with larger circular shaped masses on either end. They are free weights that you typically use in pairs, but using one at a time is perfectly fine. The load (overall mass of the dumbbell) is equally distributed between either end of the dumbbell. This means that when you are holding a dumbbell during an exercise, the force from the dumbbell on your muscles and joints is typically going to remain in the center of your muscles and/or joints ( if this concept of forces seems interesting to you, then I would recommend you search for literature on biomechanics).

Now let’s talk about Kettlebells. A kettlebell has a “ball” in the center and a handle at the top. You’ll sometimes hear people call it a “kettle-BALL” instead of a kettle- BELL because the bottom looks more like a ball than a bell and it doesn’t make noise. However, the proper name is KETTLEBELL. Because of the shape of the kettlebell, the load (mass) is in the center. This is different than the load being equally distributed across the bar like with a dumbbell.

Why is this important? It’s important because this means that with certain exercises, you can use a kettlebell to move the force of the load to the outside or inside of your joints instead of keeping the force in the center. In doing so you get two benefits:

1) You can strengthen your muscles along different lines of stress which means you’ll have more functional strength.

2) You can make an exercise that sometimes feels uncomfortable with a dumbbell, more comfortable by using a kettlebell. An example of this could be a shoulder press. Pressing a dumbbell overhead may feel uncomfortable for some people. This can be for a number of different reasons: lack of shoulder mobility, shoulder impingement, poor technique, over use, etc. Using a kettlebell could help to make pressing feel more comfortable because now the force from the load is transferred outside of the shoulder joint instead of though the center of it ( comment below if you need this explained further).

Another benefit of kettlebells, is that they make exercises that involve momentum easier. Because the mass is in the center, it’s easier to generate momentum in a pendulum like movement pattern. Movements like swings feel more effortless than with a dumbbell. In my opinion, presses and snatches also feel more fluid with a kettlebell.

Now that you know more about kettlebells and dumbbells, try using both and see which one you prefer for certain exercises. I have a list of exercises that you can try in my book, Weight Training For Women. Comment below with your answers and share this article with a friend who’s been thinking about incorporating kettlebells into their fitness routine.