Kettlebells vs. Weights

Kettlebells vs. Weights

People often confuse between working out with a kettlebell and weight lifting since the two routines seem similar with a slightly different approach.

For the most part, both workouts yield similar results that mainly manifest as muscle hypertrophy, increased strength, and improved bone mineral density.

Difference between kettlebell and weights

The main difference between kettlebell training and weight lifting using other tools is the type of movement you’ll be performing.

For instance, the kettlebell swing offers a full-body workout by recruiting the vast majority of muscles. On the other hand, performing dumbbell curls primarily benefits the biceps and some accessory muscles.

Benefits of kettlebell and weight training

Offers an efficient full-body workout

Kettlebell exercises offer a full-body workout, as the vast majority of muscle groups get recruited.

The most common mistake that beginners make is focusing too much on the heavy machinery found in the gym, which targets specific muscle groups. This feature is fine for high-performing athletes who want to improve the function of a specific muscle group. However, in beginners, it could yield the exact opposite result.

By counting on your lower body to coordinate the swinging motion while stabilizing the kettlebell with your arms, the entire muscular system is working to perform this exercise, which improves cardiovascular health and promotes muscle hypertrophy.

Working out with dumbbells can also yield similar results. However, if you focus on restrained movements or machines, you’ll lose the advantage offered by free weights.

Stimulate your cardiovascular system

As you swing the kettlebell in the air, your cardiac frequency will rapidly increase to meet the demands of your muscles.

This benefit is also shared by weight lifting, as the explosive movement stimulates the heart to pump blood and improve cardiovascular health.

Over time, the heart will adapt to the large amounts of blood that are being pumped, which leads to blood vessel expansion mediated by the release of sympathomimetic neurotransmitters.

Promotes better flexibility

Unfortunately, most people have a desk job and a sedentary lifestyle that progressively wreaks havoc on their physiological processes.

One common chief complaint seen in people of low physical activity is decreased flexibility and articular range of motion.

For instance, the hip joint is especially predisposed to motion issues, which calls for the need of regular stretching and exercise.

The good news is that kettlebell exercises depend on the coordinated rotation of several articulations (e.g., hip, shoulder, elbow), making it the perfect exercise to improve flexibility and reduce injury.

Similarly, lifting a barbell or performing complex exercises with dumbbells increases the articular range of motion and decreases the risk of injury.

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jon klipstein
jon klipstein


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