It’s Monday. (I think). My gym has been closed for two weeks now and I’m watching everyone get super creative with their home workouts. People are using whatever equipment they have around and turning their living rooms into workout rooms.
I love it!
I joined the fun and started posting a series of “Lockdown Workouts” and YouTube videos using my collection of kettlebells.
Since then, I’ve gotten a lot of questions asking if it was possible to substitute a dumbbell, and how the workout would change, and if it would be as effective.
My short answer? Yes and No. Yes, you can substitute a dumbbell, but most movements will need to be adjusted for the lack of a “handle”, and overall my answer would be: No, you will not get the same results from a dumbbell as you would a kettlebell. …and here’s why:
The key differentiator is this: The kettlebell’s center of mass extends beyond the hand, whereas the weight of a dumbbell is in line with your hand. Because of this, it becomes essential to swing the kettlebell, and not just lift it. This swinging movement is why we love kettlebells!
If you’re used to lifting dumbbells, then you know it’s pretty easy to isolate a single muscle, for example: the bicep curl. But try that same movement holding the handle of a kettlebell, and you’ll find it’s much harder because the weight is offset. You’re now faced with a new challenge of trying to move something that’s not only heavy, but where the bulk of the weight is suspended out from your body.
The design of the kettlebell forces you to use your whole body to move it, especially your core. It often engages your stabilizer muscles. Quite often, the movements are ballistic, meaning “the object is propelled through the air”! You wouldn’t do this with a dumbbell… but you absolutely would with a kettlebell. And you’d have a ton of fun doing it too.
(In fact, one of my favorite exercises is the “Catch and Release”… where I throw it up it the air and catch it again! Watch that here.)
When you’re working out with essentially a cannonball with a handle on it, the shape of the kettlebell necessitates ballistic and swinging movements which offer a multitude of fitness results. Sure, both kettlebells and dumbbells can increase strength and muscle size, but only kettlebells can be used to perform a series of ballistic exercises that, if done properly, will dramatically increase one’s cardiovascular strength and fast-twitch explosive power.
Additionally, training with kettlebells forces the athlete’s body to recruit and trigger fast twitch muscle fibers and will condition the body to excel at high intensity/shorter duration activities. (see my blog post about Fast Twitch vs. Slow Twitch muscles here)
So rather than just isolating a single muscle with a dumbbell, a kettlebell uses all your muscles in a single, smooth, dynamic motion. You engage your entire body at once. This is why, rep per rep, kettlebells will give you a much better workout!
In conclusion… what’s the biggest difference?
Dumbbell: excellent for isolating muscles
Kettlebell: excellent for engaging the entire body…giving you:
Increased Cardiovascular Conditioning
Total-Body Strength
Improved Stability and Flexibility
But for those of you still waiting on your kettlebell to arrive, I have some good news: I’m currently designing a Lockdown Workout using a dumbbell, which will be “in kettlebell style”. We’re using what we have until we can get the good stuff… kind of a theme these days.
Stay tuned… and Stay Strong!
Kate
Cast Iron Strength 