{"id":49801,"date":"2016-05-24T07:15:22","date_gmt":"2016-05-24T11:15:22","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=49801"},"modified":"2021-05-15T07:31:54","modified_gmt":"2021-05-15T11:31:54","slug":"kettlebells-dumbbells-kettlebell-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/kettlebells-dumbbells-kettlebell-workout\/","title":{"rendered":"Kettlebells vs. Dumbbells: Which Should You Choose?"},"content":{"rendered":"
\"Kettlebells
Photos: Pond5<\/a><\/figcaption><\/figure>\n

You just got to the gym. You can turn right for the dumbbell rack. Or left for the kettlebells<\/a>. Where are you headed?<\/p>\n

If your choice is dumbbells, know that they have an advantage over weight machines<\/a> or barbells because of the instability component, which forces your body to recruit more muscles. They also allow you to do multi-joint exercises that target your upper and lower body, says Gregory Johnson, CSCS<\/a>, head trainer at Varimax Fitness in Sacramento, CA. Another point for dumbbells: It\u2019s easy to keep a set at home. (Note: If you\u2019re really aiming to beef up your strength, the instability of dumbbells will prevent you from lifting heavier weights. A more stable barbell is better in this instance.)<\/p>\n

RELATED:<\/strong> 5 Exercise Machines That Aren’t Worth Your Time<\/a><\/p>\n

Kettlebells can be used in the exact same way as dumbbells, says Johnson (think: overhead press, bicep curls, rows, lunges<\/a> \u2014 you name it). \u201cDepending on the exercises you do, there may be no difference between the two,\u201d he says. Want to do a single-arm row with a kettlebell? Go for it.<\/p>\n

Then again, some people argue that you shouldn\u2019t use kettlebells as a traditional weight, instead encouraging pendulum-style movements, like kettlebell swings<\/a>. Since the weight isn\u2019t balanced like a dumbbell, your body must work harder to stabilize and adapt to the changing center of gravity<\/a>. One particular advantage: shoulder scapula stability. \u201cThis is important for your overall posture. If you can\u2019t retract your shoulder blades, you\u2019re potentially keeping them in a bad position,\u201d Johnson says.<\/p>\n

RELATED:<\/strong> 5 Beginner-Friendly Kettlebell Exercises [VIDEO]<\/a><\/p>\n

\u201cThe biggest thing is that these are tools in your bag. I don\u2019t necessarily like one more over the other,\u201d says Johnson. So switch things up. One day, choose dumbbells, the other kettlebells. (See individual workouts below!) Or, mix them up. No one says you can\u2019t do both in one day.<\/p>\n

Total-Body Kettlebell Workout <\/strong><\/h3>\n

This full-body kettlebell workout from Johnson features five traditional kettlebell movements. If you want to build strength, pick up a heavier kettlebell (heavy enough that it\u2019s challenging but you can still maintain form) and do 10 reps of each move. If you want more cardio endurance, use a lighter kettlebell and do 15 to 20 reps of each.<\/p>\n

Take as little rest as you can between moves, which will keep your heart rate, up, says Johnson. After each set, rest up to a minute if needed. But listen to your body. \u201cNever sacrifice form or posture for speed or tempo,\u201d says Johnson. \u201cIf you\u2019re losing form because you\u2019re tired, then stop and give yourself enough of a break you can go back<\/a> to maintaining your form,\u201d he says. Complete four rounds.<\/p>\n

RELATED: <\/strong>5 Common Kettlebell Mistakes (And How to Fix Them)<\/a><\/p>\n

\"The
Photo: Pond5<\/a><\/figcaption><\/figure>\n

1. Kettlebell Swings
\n<\/strong>This is a hip-driven movement, where the explosive power comes from your glutes. Use the heaviest weight of the series here.<\/p>\n

2. Single-Arm Kettlebell Press
\n<\/strong>One tip: make sure your eyes follow the weight throughout the movement. The benefit to doing an overhead press with a kettlebell is that it\u2019s safer on your shoulder than a dumbbell, says Johnson. Do both your right and left arm.<\/p>\n

3. Single-Arm Kettlebell Clean
\n<\/strong>You can bring the kettlebell straight up or do a pendulum kettlebell swing here \u2014 the choice is yours, says Johnson. The key is keeping a \u201cchicken wing arm\u201d at your side (arm in tight, elbow by your side). Do both your right and left arm.<\/p>\n

4. Turkish Get-Up
\n<\/strong>Here\u2019s why you should be sold on this move: \u201cthis is one of the best exercises for your core,\u201d says Johnson.<\/p>\n

5. Bottoms Up Kettlebell Walks
\n<\/strong>Two ways you can do this: keep your thumb near your shoulder or fully extend your arm, holding the weight over your head (the bell or \u201cbottom\u201d of the kettlebell should be on top). Maintain a stable posture and a neutral spine.<\/p>\n

Total-Body Dumbbell Workout<\/strong><\/h3>\n

If you have weights at home, you don\u2019t even need to head to your gym for this one. Johnson has his clients do this circuit at home for a quick 20-minute full-body workout. The moves switch from lower to upper body with a little core at the end. Perform 3 rounds of 15 reps. Try to take as little rest in between each move as you can without sacrificing form.<\/p>\n

RELATED: <\/strong>The 7 Best Strength Exercises You’re Not Doing<\/a><\/p>\n

\"The
Photo: Pond5<\/a><\/figcaption><\/figure>\n

1. Dumbbell Squats
\n<\/strong>Pick whatever variation you like. For example, hold one dumbbell in front of you (a goblet squat) or hold one in each hand at your shoulders or down at your sides.<\/p>\n

2. Chest Press
\n<\/strong>Hold one dumbbell in each hand. You can do these laying flat on your back on a bench or on the floor if you\u2019re at home.<\/p>\n

3. Dumbbell Lateral Lunge
\n<\/strong>While you probably do forward or reverse lunges on the regular, Johnson recommends working in lateral lunges to really hit your glutes. Keep one dumbbell in each hand.<\/p>\n

4. Supported Single-Arm Row
\n<\/strong>Place one hand on your knee and hinge forward. Keep your spine straight throughout the movement (the only thing that should move is your shoulder and arm during the row).<\/p>\n

5. Extended Sit-Up
\n<\/strong>Lay down flat on floor, knees bent, and hold one or two dumbbells directly over shoulders. Crunch and sit up to a tall spine. At the top, your torso should be straight, arms overhead, dumbbells over shoulders, and biceps to ears.<\/p>\n","protected":false},"excerpt":{"rendered":"

By now we know strength training is essential. But which packs more benefits: Dumbbells or kettlebells? Here’s when to use each one, and workouts for each. <\/p>\n","protected":false},"author":71,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[105,63,83,281,341,343,100],"class_list":["post-49801","post","type-post","status-publish","format-standard","hentry","category-exercise","category-fitness","category-strength-training","tag-free-weights","tag-kettlebell-training","tag-resistance-training","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/49801","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=49801"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/49801\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=49801"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=49801"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=49801"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}