Kettlebell vs dumbbell vs barbell is the three types of excellent free weights used for strength training and muscle building. These three weights come in different designs that make them suitable for specific exercise and practitioners.
Therefore, a common question we often see is “Kettlebell vs dumbbell vs barbell: Which one is better for my training goal?” To answer this question, first, point out the differences between them with VIC.
What are the differences between dumbbells, kettlebells and barbells?
Table of comparison of kettlebell vs dumbbell vs barbell:
| Dumbbell | Kettlebell | Barbell |
|---|---|---|
| The weight is evenly distributed on both sides | The weight is distributed below the handle | The weight is evenly distributed on both sides |
| 1 hand use only | Use for both 1 or 2 hands | Both hands use only |
| The weights and handles are on a short straight line | There is a wide gap between the handle and the bell | The weights and handles are on a long straight line |
| When you lift the weight, the force is applied to your hands and wrists | When you lift the weight, the force is evenly distributed to both the arms and hands | When lifting weights, the force is distributed to the hands and wrists, evenly distributed across the arms |
| Can only grip in one position | You can change the grip position due to the wide handle | You can change the width of the dumbbell handles before lifting |
| Narrow range of motion | Wide range of motion | Very narrow range of motion |
| Suitable for beginners | Not suit for beginners | Suitable for beginners |
| High free weight level | Very High free weight level | Low free weight level |
Dumbbell Features
Dumbbell is the most popular type of weights today, whether at the gym or at home. The reason dumbbell is so popular is due to the following advantages:
- Easy to practice: dumbbell exercises do not have a wide range of motion so they are safer for beginners.
- Can practice free weight bilateral exercises
- Easily perform movements with weights.
- The cost of buying dumbbell is cheaper than that of barbell and kettlebel
However, dumbbell also has many disadvantages:
- Gravity spreads to the sides, so if your weak wrists do not control the rotation and shake well, you could be injured.
- Easy to get calluses if not wearing training gloves.
- The range of motion of the dumbbell is not wide so the movements are limited.
- With dumbbell, once you get used to the current weight, you will need to either use a heavier one or increase the number of reps. It is unlike to kettlebells with wide handles, you just need to change the gripping position then the difficulty of the exercise will be increased.
Kettlebell Features
Kettlebell is a type of weight that has many advantages over other types, often preferred when performing dynamic and high speed movements. The advantages of kettlebell include:
- More suitable for cardio exercises than dumbbell and barbell because kettlebell movements are wider and more flexible.
- With Kettlebells, it is possible to practice dumbbells exercises but not in reverse.
- The free weight of kettlebell is the highest of all. Because of the characteristics of kettlebell shapes, which can be held both with two hands or one hand, the amount of kettlebell exercises is a lot.
- Improve practical strength, applicable in everyday life such as holding, pulling, transporting, …
- Not afraid of getting callused because the handle fits well.
Although kettlebell has many advantages, it is still not as popular as dumbbell for the following reasons:
- The cost is more expensive.
- Not suitable for beginners because it can cause injury easily .
- Muscle building is not as effective as dumbbell because kettlebell movements are not static enough
Barbell Features
Barbell is popular in fitness gyms. It is a bar with two sides mounted with weights. Barbell exercises have the highest static level. Its advantages include:
- Barbell bar is very long, requiring use with both hands, so the exercises are very safe for all subjects.
- Because the weight is evenly distributed on both sides, barbell is best suitable for bilateral exercises. The practitioner will not worry about deviated muscles.
- Weight adjustment can be removed easily.
However, barbell is the type of weight with the most disadvantages:
- Impossible or difficult to practice with one hand.
- The free weight is very low, so the movements are limited.
- The number of barbell exercises is less.
- The price is not cheap due to the need to buy extra weights.
Which one you should choose? Kettlebell vs dumbbell vs barbell
Choosing which type of weights to workout of these three types depends on your own needs. If you are a gym room owner, then you will have to buy all 3 of these weights. If you want to do a home gym, you will have to consider choosing a reasonable option.
Before choosing what kind of weights to train, you must answer the following questions yourself:
- What is the scope of movement in your exercise?
- What is your training goal? Is it building muscle, improving strength or stability?
- What is your level of expertise? Are you an experienced practitioner or a beginner?
Budget issue is not that important unless you are an investor in a fitness center. For individual trainers, the price will not vary too much, it is important that your training goals are met.
When you should choose dumbbells?
- Dumbbell is very easy to use so if you are a novice this will be a great choice. Even if you are an experiecned practitioner, some dumbbell exercises are more stable. Examples include pulling and pressing.
- You can also use dumbbell to do some kettlebell exercises like dumbbell swings, single arm dumbbell swing. The level of flexibility and safety will not be equal to kettlebell, however.
- If your goal is to build muscle then you should use dumbbells because dumbbell exercises are more static and focused on muscles. With dumbbells, only the active muscles get tired, not the whole body like when exercising with kettlebells.
When you should choose kettlebells?
- Kettlebell exercises are highly flexible, using your entire body for wide range of motion. Therefore, kettlebell is for those who want to improve strength and endurance.
- If you are planning to lose fat to gain muscle, then you must go through the process of cutting fat. And cardio exercises always give the best fat burning effect. In this case, kettlebell is on top (Dumbbell also has many effective cardio exercises, but kettlebell is a better choice if you aim to lose weight first).
- If you are a professional, or want to participate in competition, please choose kettlebell. There will be only competition kettlebell for you.
- You can completely do dumbbell exercises with kettlebell and they are still effective.
When you should choose barbell?
- Usually, the fitness halls are equipped with barbell. And individuals will not tend to buy barbell because of its cumbersome. If you buy a barbell, you must buy a new exercise chair to promote all its effects.
- For those who are new to the gym and want to find themselves a weight to work with both hands, barbell is the perfect choice for you.
Kettlebell vs barbell vs dumbbell FAQs
Here, VIC will answer a few questions about these 3 weights that mostly wondered by exercisers.
1. Can you practice kettlebell swing exercises with dumbbells?
Yes! However, the dumbbell swing isn’t as effective as the kettlebell exercise because the dumbbell design isn’t meant for that exercise.
2. What size kettlebell should I use?
If you are a beginner and are wondering which kettlebell weight should you start with, please see the link:
3. Are dumbells better than barbells?
As analyzed above, both are suitable for beginners.
In case you want to practice with 1 hand, you will definitely should choose dumbbells. In case you want to do 2 arms exercises, both dumbbells and barbells can do it.
With the same movement such as bicep curl, if you want to focus on balancing both arms, choose a barbell; Also if you want to exercise free weight to increase muscle and strength better then choose dumbbell.
If you want to train safer then barbell is the optimal choice.
4. Which exercise can practice with both dumbbells ad kettlebell?
Consider some exercises below that you can use both kettlebells or dumbbells while ensuring the best effectiveness:
- Kettlebell/dumbbell bicep curl
- Kettlebell/dumbbell lunges
- Kettlebell/dumbbell abs
- Kettlebell/dumbbell bent over row
- Kettlebell/dumbbell tricep
- Kettlebell/dumbell squat
Full body kettlebell exercises: https://vietnamcastiron.com/full-body-kettlebell-workout/