Over the course of the last two weeks, we’ve examined some of the pros and cons of dumbbells and barbells as well as machines and kettlebells. Now that you have some information, which is best? Well, let’s take a look at the four approaches to training and find out. To do this, we rated each in various categories from very bad to very good*. Check it out!
| Category | Dumbbells | Barbells | Machines | Kettlebells |
|---|---|---|---|---|
| Cost | Good | Very Good | Bad | Bad |
| Scalability | Moderate | Good | Very Good | Moderate |
| Core Engagement | Moderate | Good | Very Bad | Very Good |
| Small Muscle Engagement | Good | Moderate | Very Bad | Very Good |
| Functional Training | Good | Very Good | Bad | Very Good |
| Muscle Isolation | Good | Bad | Very Good | Moderate |
| Ease of Use | Moderate | Moderate | Very Good | Moderate |
| Full Body Workout | Moderate | Good | Bad | Very Good |
| Natural Movement | Good | Very Good | Bad | Good |
| Safety | Good | Good | Good | Moderate |
| Calories Burned During (avg workout) | Moderate | Good | Moderate | Very Good |
| Calories Burned After (avg workout) | Moderate | Good | Moderate | Very Good |
So, what is your fitness goal? Are you a bodybuilder who requires isolation exercises to develop specific muscles for competition, are you a sprinter who needs the best translation to posterior chain strength and, therefore, power, are you a CrossFitter who needs to be able to do everything or are you just a weekend warrior who wants to burn as many calories as possible? Depending on your goal, you can use the above guide to aid in choosing your exercise equipment and your approach to working out.
*All ratings are based on “common usage” of each training method. One can use each method in non-conventional ways (bicep curls with kettlebells, explosive movements with dumbbells, plyometrics with barbells, etc.) and that would change the rating of that method.
[…] Last week, I looked at a rating system for different training methodologies based on how each method is commonly use. My friend and mentor, Franz, suggested I look at the non-conventional uses of weight-training systems. So, for this week, let’s imagine a world where you do swings and plyometrics with dumbbells, bicep curls with kettlebells, plyometrics and core-work with barbells and alter the angles of machine using cushions or standing to do seated exercises and vice versa. What will the table look like then? Check it out below! […]