Are Kettlebells Or Dumbbells Superior For Gym Based Strength Gains?

<div style='font-style:italic;' class='uawbyline'>By Russ Howe</div><br /><br /> <div class='uawarticle'>It's a war which has raged on for the best part of ten years but, thanks to recent scientific research, today you will get a definite answer to the question: Kettlebells vs dumbbells - which method will give you the best results?<br /> <br /> If there is one thing which many people mistakenly do in gyms around the world, it is buying in to the false belief that one way of training is the best over any other method. This is particularly true with the two mentioned above. Many people are either on one side of the fence or the other. Optimal results can be achieved by combining these methods with lesser known techniques, such as yoga, suspension trainers and body weight exercises.<br /> <br /> However, recent scientific research looked into the kettlebell training style in direct comparison to free weight training in a bid to put an end to the arguments among fitness enthusiasts.<br /> <br /> The study followed a protocol where Group A would be using a 16 kilogram weight to perform a six week program of swings, accelerated swings and goblet squats in an attempt to boost vertical leap, power clean and squat strength levels.<br /> <br /> Group B, on the other hand, were made to follow a six week program using roughly 80% of their one repetition maximum on squat, power clean and high pulls using a barbell.<br /> <br /> After the six week course was over, the results were overwhelmingly in favor of free weight training. Barbell squats improved one rep max on squats by a huge 15%, whereas goblet squats only resulted in a 5% increase. Then the free weight group also enjoyed a 10% strength boost to their power clean and 4% vertical leap.<br /> <br /> The other group, meanwhile, only enjoyed a 5% increase in squat strength, with a 4% boost to their power clean and, somewhat surprisingly, only a 1% increase in their vertical leap strength. The last statistic in particular is quite interesting, given that this piece of kit is often touted as the superior method for increasing explosive movements, such as vertical leaping...<br /> <br /> So if the results of this study from California State University, Fullerton are to be used as evidence in ending this popular argument then free weights certainly won the war hands down.<br /> <br /> Of course, it would be very silly to take this study on face value and insist that you are only going to train with barbells and dumbbells from now on. Just because they were shown to be superior across the board for strength gains does not mean that any other form of training is useless. For example, body weight jump squats have been shown to recruit 40% more muscle fibers than barbell squats, does this mean you should never squat with a barbell again? No, of course not.<br /> <br /> The best way to develop a well rounded training program is to use aspects of different training methods until you find something which works for you. It is not uncommon to see bodybuilders, who are primarily known to use free weights and machines, adopt exercises like swings into their routine from time to time.<br /> <br /> If you merely wanted a straight answer to the kettlebells vs dumbbells question then you certainly have that now, but the best approach to building a well-rounded training program comes from combining aspects of both.<br /> <br /> </div><br /> <div class='uawresource'><br /> <div style='font-style:italic;' class='uawabout'><br /> About the Author:<br /> </div><br /> <div class='uawlinks'>About the author: Russ Howe PTI is a nationally followed <a href="http://www.russhowepti.com">south shields personal trainer</a> who trains people via the internet. His advice on the subject of <a href="http://www.russhowepti.com/kettlebells-vs-dumbbells-which-is-better">kettlebells vs dumbbells</a> will increase your knowledge.</div><br /> </div><br />

Are Kettlebells Or Dumbbells Superior For Gym Based Strength Gains?

By Russ Howe It's a war which has raged on for the best part of ten years but, thanks to recent scientific research, today you will ...

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