Every good training programme should include the use of free weights. The type of free weights and to what extent you are going to use them will depend on your fitness level, goals and preferences. However, before adding a bunch of popular exercises to your programme it is important to consider whether the tools you are about to use are the best fit for your current fitness level and abilities.
Kettlebells
The advantages
While kettlebells are primarily seen as a tool for dynamic exercises, you can use them for performing most compound exercises. You can use kettlebells for your goblet squats, deadlifts, Romanian deadlifts, lunges, hip thrusts, bent-over rows, overhead press, chest press. Kettlebells allow for a natural body movement and feel more comfortable on your joints.
You can hold kettlebells in a variety of ways: you can grasp it by its horns, handle or bell. A kettlebell is designed to be grasped by either both or a single hand and can be used for both bilateral and unilateral training. Given its smooth and thicker handle, kettlebells will help strengthen your grip.
Kettlebells are designed in a unique way due to the offset and unbalanced nature of their load. Compared to a dumbbell, its centre of gravity lies about 6-8 inches below the handle. This means that using a kettlebell would require using better form compared to what you can get away with using dumbbells and barbells.
Furthermore, this unbalanced nature of a kettlebell will make your core work harder to stabilize your body during exercise. In addition, the unbalanced nature of kettlebells makes them a functional tool. This means that it translates into your daily tasks, and most things you lift outside of the gym are not going to have their weight perfectly distributed.
These unique properties make kettlebells an excellent tool for learning to perform compound exercises properly. This is extremely important before trying to progress onto using a barbell.
Things to keep in mind
A lot of dynamic kettlebell exercises including a swing, clean and snatch are very popular both in group exercises classes and among gym-goers. More often than not, those exercises are performed incorrectly and with poor form. While there are numerous benefits to dynamic kettlebell exercises, to perform them correctly one must firstly, have a certain skill level and secondly, spend some time learning the technique.
Take a kettlebell swing for example. It is a hinge pattern movement. If you are struggling to perform a hinge pattern well it is important to address that issue before attempting a dynamic version of this movement.
Dumbbells
The advantages
Dumbbells can be used for pretty much any compound and isolation exercises. They can also be used in power training (cleans, push and press, snatches) and even instead of a kettlebell in a traditional double-handed swing. Just like kettlebells, dumbbells are easier on your joints and allow for a more natural movement pattern compared to a barbell.
Unilateral training is very important for balanced and symmetrical muscular development. Including dumbbells in your programme can help you address any strength imbalances between your dominant and non-dominant sides.
Dumbbells come in a variety of weights and the weight increases by 1-2.5 kg. This makes them suitable for different fitness levels or types of exercises. Furthermore, they allow for a more gradual progressive overload compared to kettlebells, whose weight in most gyms goes up by 4kg.
Adjustable dumbbells can be a great tool for home training and would allow you to train full body without buying an entire set of dumbbells.
Things to keep in mind
Overall, dumbbells are an essential tool to include in free weight training. One of the limitations of dumbbells would be that they only go up to a certain weight. This is particularly relevant for exercises such as squats, deadlifts and hip thrusts. Once you get proficient at those movements and can lift a significant amount of weight with good form, dumbbells won’t be as challenging.
Another thing to keep in mind is learning how to hold dumbbells to avoid unnecessary pressure on your wrists. You want to ensure your wrists stays in a neutral stable position during other dumbbell exercises. Similarly, if you use a dumbbell for a goblet squat, it is important to use your forearms to hold the dumbbells in place instead of solely having it rest on your wrists.
Barbells
The advantages
Similarly to dumbbells, you can use barbells to perform a wide array of compound exercises. Depending on the type of barbell, you can also use it for isolation exercises. For example, EZ bars for bicep curls.
The main advantage of a barbell is that it allows you to lift heavy, making it easier to achieve progressive overload. Generally, you would be able to lift heavier using a barbell as opposed to dumbbells. For example, if you can bench press 40 kg with a barbell but you might not be able to do it using two 20kg dumbbells.
Furthermore, when you start to lift heavier, barbells would be easier to set into position. For example, if you perform overhead press you can simply lift the bar off the rack as opposed having to lift heavy dumbbells off the floor. Besides, a barbell can be very time efficient and you can complete an entire workout without leaving the squat rack.
As mentioned earlier, there are different types of barbells. This makes it easier to increase the weight load while using a barbell that works better for your skill level and body type. For example, a lot of people find a Hex bar deadlift more convenient compared to using an Olympic barbell.
Things to keep in mind
Exercises like barbell back squats, barbell deadlifts, military press, bench press are staples for building strength. However, if you are a relative novice, it’s not necessary to add a barbell into your routine until you are 100% comfortable in performing basic movements with great form.
A barbell is a great piece of gym equipment that you want to consider using at some point in your training. However, don’t feel like you need to include it in your programme just because everyone else does it. If you struggle with the depth of your squats and keeping your heels on the ground – do some kettlebell goblet squats instead of a barbell back squat. If you struggle with the hinge pattern – do some dumbbell RDL instead of barbell deadlifts. For both bench press and overhead press, kettlebells will be easier on your shoulders if you lack mobility.
Performing all those exercises well, while focusing on the eccentric (lowering) phase and pausing at the bottom won’t just help you build strength and muscle but will improve your mobility. This will prepare your body for using a barbell in the future.
One exception where a barbell would be a great tool for relative beginners is in the form of a landmine. It’s an excellent and safer way to do squats, hinge patterns and shoulder press.
All free weights come with their advantages and limitations. It is, however, important to include various free weights on different stages of your fitness journey to continuously challenge your body. Apart from your fitness experience and goals, other factors might affect your choice of free weights. For example, if you have certain joint problems, some of the barbell exercises might not be the best option for you.