Kettlebell vs. Dumbbell For Strength Training

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I’ve used dumbbells as a beginner to build base strength, and I still use them today to train movements that allow a natural range of motion and build unilateral strength. But I never used kettlebells until the pandemic hit. All other factors the same (exercise and weight); I noticed that it was far more challenging to work with a kettlebell than a dumbbell.

So what’s the difference between a kettlebell and a dumbbell? A difference you can spot immediately between a kettlebell and a dumbbell is the shape. The weight on a kettlebell is off-centered, whereas a dumbbell is centered. The weight distribution allows you to use the equipment for different purposes.

Let’s dive deeper into what sets kettlebells and dumbbells apart to help you determine one’s suitable for your goals.

Table of Contents

What is a Kettlebell?

A kettlebell has one spherical weight with a smooth, curved top handle, which off-sets the center of mass. This off-centered design makes kettlebells dynamic for ballistic movements. Dynamic movements use a wide range of motion that requires the body to stabilize in complex ways. Also, the unbalanced weight often requires more balance and core strength. Compared to the dumbbell shoulder press, the kettlebell shoulder press recruits more core engagement to balance the off-set weight.

Benefits Of A Kettlebell	Disadvantages Of A Kettlebell
✓ Off-centered weight recruits more balance and core engagement. ✓ Dynamic swinging movements for power and explosiveness. ✓ The thick handle can increase grip strength.	✗ Large weight increments make it difficult to move upward in weight, especially for unilateral movements. ✗ Gripping kettlebells could be more challenging outside of swinging exercises.

What Kettlebell Should You Buy?

If you’re thinking about purchasing single-weight kettlebells, you’ll find yourself in these two situations.

Buying just one single-weight kettlebell will limit your progression and the exercises. Keep in mind that you won’t be shoulder pressing the same weight that you goblet squat.
Buying several single-weight kettlebells will require space or a rack to store them.

Now, if these are issues for you, consider buying a kettlebell with adjustable weights to reduce the number of kettlebells needed for different purposes.

Best Kettlebell

The AMAZON BASICS CAST IRON KETTLEBELL is the perfect compact home gym equipment that supports a wide range of exercises for a total body workout. The textured, wide handle provides a comfortable grip for all body types. Amazon offers one of the best deals for kettlebells out there.

Get your kettlebell on Amazon here: https://www.amazon.com/dp/B0731DWW5D?tag=homestrengt0c-20

Best Kettlebell With Adjustable Weight

The TITAN 10 – 40 LB ADJUSTABLE KETTLEBELL solves the issue of having one kettlebell that might be too heavy for some exercises or the lack of space for a rack full of kettlebells. The weight can be adjusted between 10 and 40 pounds within seconds by removing or adding 5-pound cast iron plates. Therefore switching weight between exercises is seamless with this 6-in-1, space-saving kettlebell.

Get your kettlebell on Titan: here

What is a Dumbbell?

The dumbbell, on the other hand, has two equal-sized weights on each side of the handle. Since the center of mass is in the center, dumbbells provide stability to movements. Dumbbells are excellent for isolated unilateral strength training and beginners interested in building a base for strength. Joint-isolated exercises are elbow and shoulder-friendly because of the natural movement with turning and rotating when used.

Benefits Of A Dumbbell	Disadvantages Of A Dumbbell
✓ Isolate movements and muscles for strength training. ✓ Small weight increments make it easy to increase weight gradually. ✓ Beginner-friendly because you can start with more basic movements.	✗ Not as dynamic as the kettlebell.

What Dumbbell Should You Buy?

Similar to the kettlebell, owning individual dumbbells for each weight would be ideal for full home gyms.

For those tight on space, a dumbbell with adjustable weight would be a good choice so you can modify weight with a single dumbbell.

Best Dumbbells

The CAP DUMBBELL WEIGHTS are available as a single or pair of dumbbells that come in 5, 8, 10, 12, and 15-50 pounds in 5-pound increments. The knurling is medium depth, offering texture but comfort in the grip. The hex-shaped heads prevent rolling on uneven surfaces.

Get your dumbbell on Amazon here: https://www.amazon.com/dp/B00A2XUE42?tag=homestrengt0c-20,sporting,137&sr=8-6&th=1&linkCode=sl1&tag=homestrength-20&linkId=67282d443a0fff529caac2c7686335fe&language=en_US

Best Dumbbells With Adjustable Weight

One of the best options for dumbbells with adjustable weight is the BOWFLEX SELECTTECH 1090 DUMBBELL ADJUSTABLE WEIGHT. With a turn of a dial, you can change the weight between 10 to 90 pounds (increments of 5 pounds) on each dumbbell.

Get your dumbbell on Amazon here: https://www.amazon.com/dp/B000OC5RXE?tag=homestrengt0c-20,aps,165&sr=8-3&linkCode=sl1&tag=homestrength-20&linkId=50d922d9e4036620ed22f69e51025cd4&language=en_US

Alternatively, if the Bowflex SelectTech is out of your price range, Titan offers dumbbell handles for a more affordable price.

The most affordable, practical, and compact dumbbells for your home are the TITAN LOADABLE 20-IN OLYMPIC DUMBBELL HANDLE. This set includes two barbells with a textured grip weighing 12.1 pounds each.

Loadable 20-in Olympic Dumbbell Handle – Pair

Get your dumbbell handle on Titan: here

Separately, you would need Olympic plates to pair with these dumbbell handles.

If you don’t already have barbell plates, check out the Buying Guide For Barbell Plates & Collars to select an Olympic plate that would best suit you.

Kettlebells or Dumbbells?

The shape of the kettlebell versus the dumbbell contributes to so many differences in usage of the equipment.

They are both excellent for different use cases.

If your goal is to train the core, balance, power, and explosiveness, the kettlebell is the better choice. Whereas if your goal is isolated strength training, the dumbbell is perfect.

At this point, you might think kettlebells and dumbbells are insanely different.

That’s not always the case.

You can use kettlebells and dumbbells interchangeably for many exercises.

If weight is equal, it could be significantly more challenging performing an interchangeable exercise with the kettlebell versus a dumbbell. As mentioned earlier, shoulder pressing with a kettlebell challenges you to stabilize the unbalanced weight, whereas the dumbbell stacks equally distributed weight above the shoulders. So, a 40-pound kettlebell will be more challenging than a 40-dumbbell. Make sure you select a weight that is challenging but doesn’t sacrifice form.