While barbells, dumbbells, and weight machines have become the most popular forms of weight training in America, over the last 20 years the popularity of the kettlebell has been steadily on the rise.
But why?
Are kettlebells just as good as other types of fitness equipment?
Or…
Are kettlebells maybe better than barbells, dumbbells, and weight machines, and should we be using them instead?
At Pain Solutions, the answer we have is YES, Kettlebells are functionally better than barbells, dumbbells, and weight machines. The remainder of this article will dive into the benefits of kettlebells are their advantages compared to barbells, dumbbells, and weight machines.
We live in a 3 dimensional world, and for that reason, the healthiest human body will need to be able to successfully navigate space in all 3 dimensions. Another way of saying this is that our bodies need to be able to move forward and backward, side to side, and rotate. In order for this to be accomplished, the best weight needs to we a weight we can load, and then move with in 3 dimensions. Barbells and weight machines don’t allow such flexible movement because of their awkward dimensions, or because they force the body into limited ranges of motion. Below are some examples are kettlebells being used to move in multiple planes of motion.
Dumbbells were designed with the intention of making it as easy as possible to lift as much weight as possible (in a hand weight). And for that reason, they are a perfectly balanced weight. Perfectly balanced weights are the most easy to lift. By contrast, kettlebells are an offset weight, designed to make a lighter weight relatively harder to lift. This comes with an added benefit. When holding a kettlebell in even a static position, its offset weight is always attempting to pull the body out of alignment. The body must resist this assymetic pull, which in turn leads to higher levels of core engagement prior to movement. Higher levels of core engagement result in better outcomes in terms of power generation, quality of movement, and mobility. Below is an image showing the direction of the offset force created by holding a kettlebell in a racked position.
One of the major factors that determines how a body responds to a weight is determined by where that weight is placed on the body, i.e. the weight’s loading position. For example, a 10kg kettlebell pressed overhead in a lunge will feel much heavier than the same kettlebell in a racked position. Or, in another example, a 12kg kettlebell in a single suitcase hold will feel much heavier than 2, 6kg kettlebells in a double suitcase hold because of the asymmetric weight distribution. Kettlebells offer us maximal loading position options, including suitcase hold, racked, overhead, and any of the combinations of those mentioned. Barbells by contrast, provide far fewer loading positions and options for progressive training.
Barbell plates and weight machines are very expensive and take up lots of space. Kettlebells are comparatively cheap, and take up little room, making them more ideal for a home gym setup.
When it comes down to it, most people have the same goals when it comes to personal training. They want a strength routine that leaves them feeling better, more injury resilient, and prepares them to age gracefully. Kettlebells, for all the reasons mentioned in this article, are one of the best fitness tools to help achieve these goals of longevity and health. That said, how one trains with kettlebells is equally as important. Many people who pick up kettlebells make huge mistakes, including going straight to ultra advanced kettlebell moves including swings, snatches, and Turkish get ups. While these moves can be part of a healthy, advanced kettlebell routine, they are NOT suitable for beginners, and are entirely unnecessary for advanced athletes. For this reason, it is essential for beginners to work with a strength coach to learn the kettlebell basics of progressive kettlebell training, so they can choose the exercises that will yield the best return with the least risk.
If you are looking for a personal trainer in San Francisco who specializes in kettlebells, I can help! I will make sure you are setup for success so you can get the most benefit from your strength training. To get started, click “book now” up top and schedule a free 15 minute consultation.
Pain Solutions Massage Therapy & Personal Training
Phone: 415.518.2125
Email: ben.beeler2014@gmail.com
Hours:
Monday: Closed
Tuesday: 8:30am-10am, 1pm-7pm
Wednesday: 8:30am-10am, 1pm-7pm
Thursday: 8:30am-10am, 1pm-7pm
Friday: 8:30am-10am, 1pm-6:30pm
Saturday: Closed
Sunday: 2pm-6:30pm
