KBs VS DBs: Which Is Better?
It’s dumbbells.
Just kidding. It of course depends. We can not decide what is better or worse without context. A hammer is good for hitting nails in and prying them out but not so good for digging. That does not mean shovels are inherently better than hammers.
The following will be considered general guidelines. There are always exceptions to the rules and uses for tools that may not fit conventional purposes but can be effective in the proper context.
Key Differences Between Kettlebells & Dumbbells
Let us start off with how the weights differ. There are two key differences in design.
Center of mass. With dumbbells, the weight is evenly distributed and the center of mass sits inside of your hand. With Kettlebells, the center of mass sits below the handle.
Size and thickness of the handles. With dumbbells, the handle generally only fits one hand, usually has knurling, and is roughly the same size as a barbell or slightly thinner. With kettlebells, the handle can be used single handed or two handed, generally is smoother, and is thicker than standard barbells.
With these key differences we can construct a pros and cons list for the specific tools and their best uses.
When To Use Dumbbells
The benefits of a balanced weight that places the center of mass in your hand is stability. On the spectrum of stability, using a dumbbell is less stable than using a barbell, however, the simple and balanced design still allows you to push heavier weights and train stabilizing muscles at the same time. This is a useful tool for powerlifters looking to hit weaker muscles sometimes missed in standard barbell training that are holding them back from hitting big numbers.
With the dumbbell handle being even, balanced, and traditional grip diameter it is easier to hold onto and there is generally one correct way. This impacts the level of versatility (not to say there is not a lot still) but it is a limitation nonetheless.
All in all, dumbbells provide a great strength stimulus, while also providing stability work on the side. They can help you focus on muscle imbalances from the left and right side of the body. They are easy to use, hold onto, and work well for people with mobility limitations. While having limitations in the grips and how to hold them, they are still extremely versatile tools.
When To Use Kettlebells
Kettlebells’ best advantage is its unique shape, giving it that odd center of mass and high versatility. Kettlebells generally will not be able to match the strength stimulus that dumbbells can serve. They are more awkward to hold, change the angles of force through your joints and muscles, and can be even more unstable than dumbbells. While this does not sound ideal, it is exactly why they are valuable.
Always stressing your muscles in the exact same fashion can be limiting your stimulus to your body by exposing it to the same thing. Using an unusual or different tool to change the stress will force the body to adapt in a new way. Simultaneously, this change in stimulus also can help avoid overuse injuries. If I always load my elbows and shoulders the same way, with the same grip, with the same size bar/handle it can add up and lead to elbow pain. Slight changes in the way force travels through your tissues is a sure way to help avoid these types of overuse injuries.
Kettlebells are a solid choice when it comes to versatility and metabolic training as well. The shape of the kettlebell allows for a tremendous amount of exercise variation. Along with this comes the ability to flow and chain movements together with the ability to switch grips easily. This makes it a great option for metabolic style workouts.
Conclusion
Hopefully this gives you a basic starting point in seeing the value of both tools. One is not necessarily better than the other. When it comes to deciding what you want it will depend on your goals, what you currently have for equipment, space, and even just preference. But what would I consider best? Both. If you have access to dumbbells and kettlebells, your training should take advantage of all the benefits, not just one.