Dumbbells or Kettlebells: When to Use Each One – GOOD FITNESS

When you’re ready to do a set at the gym but it’s crowded, do you pick up the first weight you come across — be it a dumbbell or a kettlebell? Know that the type of equipment chosen can make all the difference at the time of execution.

Below, we highlight the main characteristics of each one:

HALTER OR KETTLEBELL?

WEIGHT DISTRIBUTION

Due to their distinct shapes, kettlebells and dumbbells have different weight distributions. A kettlebell is bell-shaped, with a flattened ball at one end and a curved handle at the other, so your weight is distributed just below the handle.

A dumbbell, on the other hand, consists of a straight handle with two equal-sized weights at each end so that the weight is evenly distributed. But what does that mean?

That a kettlebell provides less stability than a hater, for example. Consequently, he may require more of the musculature and joints worked on so that he does not fall or fall.

Therefore, the kettlebell is generally not indicated for more complex exercises, since you need to have a lot of control over the movement to avoid pain or injury.

Consider a shoulder press: if you’re performing with a kettlebell, it will be much more difficult to keep it in the proper position throughout the entire run, as the weight of the object can make it lean to one side — unlike the dumbbell.

FOOTPRINT

Another key difference between the kettlebell and the dumbbell is the handles – and the shape and how they affect movement patterns. Since the handle of a kettlebell is above its heaviest part, it can accommodate two hands when held, whereas a dumbbell usually only has room for one hand.

This difference is particularly significant when it comes to the power and range of motion you can achieve during certain exercises. The kettlebell’s handle—combined with its uneven weight distribution—makes it ideal for exercises that involve explosions, such as the Russian swing.

In the move in question, you use one or both hands to swing the weight from the floor to eye level. In this way, strength is developed. Not to mention the work of stabilizing the abdomen.

WHICH TO USE?

There is no story that one is better than the other — that’s because they are indicated for different purposes and both have their advantages. Were you in doubt? Always consult your instructor.

EXERCISES THAT REQUIRE BALTER

Plus, the personal trainer Tauan Gomes indicates the three exercises with dumbbells most performed in bodybuilding. “All of them are for isolated muscles, that is, they aim to target a specific muscle (such as biceps, chest or shoulders).”

1

HAMMER THREAD (WITH NEUTRAL FOOTPRINT)

– (Tauan Gomes/Disclosure)

Standing with your legs hip-width apart, hold a dumbbell in each hand and place your thumbs facing forward, with the objects resting against the side of your thigh. Keep your spine straight and bend your elbows, bringing the dumbbells forward until your joints form 90° angles.

This ascent can be unilateral (one arm at a time) or bilateral (both arms at the same time). Finally, make the return movement in a controlled manner.

two

SHOULDERS DEVELOPMENT (WITH OPEN GRIP)

– (Tauan Gomes/Disclosure)

With a dumbbell in each hand, start by holding the weights between your shoulders and ears, palms facing forward.

From this position, push both weights up simultaneously until your arms are extended above your head. Then slowly return to the starting position. Keep your abs tight the entire time.

3

DEVELOPMENT OF SHOULDERS (WITH CLOSED GRIP)

– (Tauan Gomes/Disclosure)

With a dumbbell in each hand, start by holding the weights between your shoulders and ears, with your palms facing inwards (i.e., facing your head).

From this position, push both weights up simultaneously until your arms are extended above your head. Then slowly return to the starting position. Keep your abs tight the entire time.