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Kettlebell Drills With a Dumbbell?
One of the questions most frequently asked by someone new to kettlebells is, “Can’t I just use a dumbbell instead?” The answer is yes and no, but mostly, no. The kettlebell is far more flexible, offering much more than a dumbbell. When I first became interested in kettlebell training, I just went out and bought a 25-pound dumbbell and went to work.
Here’s what I found out. Swings, the most foundational of the kettlebell exercises, don’t work well with a dumbbell. With a kettlebell, the weight hangs below the handle, so it swings easily between the legs. A dumbbell doesn’t work nearly as well. Because the handle is in the center of the weights, a dumbbell is much wider than a kettlebell.
This makes for an awkward swing between the legs. There is a very real possibility of smacking yourself in the kneecap. I ended up bowing my knees out slightly during the swing, to accommodate the width of the dumbbell. This is poor body mechanics, and takes concentration away from the swing. I had this same problem with the snatch, or I ended up just snatching from my feet to overhead - without swinging between my legs. This takes away quite a bit of the benefits of the snatch.
Another “option” is to twist the arm so the dumbbell is vertical in the top position, thumbs up, more like holding a hammer with a straight arm. This puts the elbow and biceps in a poor position and can possibly cause problems or injury.
Moving on to other drills, let’s consider the rack. Clean (”heave” with proper technique) the weight up to a comfortable position resting near the shoulders, elbows tucked into your side, this position is called a rack. Now, try this with a dumbbell, or two. The unique off-center balance and shape of the kettlebell make racking it comfortable. It actually has a balanced feel to it. You don’t get this with a dumbbell. It feels like the weight is not positioned properly and seems a constant battle for balance.
This is important because the rack is a position you’ll often find yourself in. Any time you clean the weight, for presses, windmills, overhead squats, etc. you’ll be in the rack at some point. You’ll also rack the weight for front squats, or weighted pistols (one-legged squats).
These are just a few of the reasons that dumbbells don’t work as well for kettlebell drills as one might think. I’ve never read an account of anyone who has liked dumbbells as well as kettlebells for kettlebell exercises. I have consistently read the recommendation, “get the real thing.”
One last bit on this topic; kettlebells are just fun. They just feel good in the hand, and it’s hard to walk by one without picking it up.
If you’re going to be doing kettlebell exercises, then I recommend you get a kettlebell. Either the authentic black kettlebells, or for a little lower investment and a simpler finish, the Russian Reds. If you’re just getting started, THE book/DVD to start with is Enter the Kettlebell.
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