KETTLEBELL VS BARBELL

Whether you swing, squat or curl, the kettlebell and the barbell are the heavyweights of resistance training. But which will lift your gains to the next level?

Which will lift your gains?

The load might be relatively small, but using a kettlebell in compound movements – such as a renegade row – will tone up multiple muscle groups including abs, arms and glutes.

It’s easy to use in a HIIT workout, and a ballistic movement like the kettlebell swing – which involves fast acceleration – helps strip fat as your heart rate increases.

Let your form go awry and you could do serious damage to your back. Until you’re used to a new move, watch your form in the mirror to avoid spinal injury.

‘The barbell is a restrictive piece of equipment – you need a squat rack – whereas a kettlebell can be used anywhere. Plus, it's great for newbies, unlike a barbell, which requires more advanced technique.’

PT Abi Dewberry, Best’s Bootcamp

TURKISH GET-UP

Going from lying down to standing with a kettlebell in your hand is hard. Oh, and you have to keep your arm straight. Nail this and it’ll do wonders for your overall strength.

Loading up a bar with your body weight in iron and getting your squat on can lead to serious gains in the glute department. Hello, peachy.

Researchers from California State University found that barbell training twice a week for six weeks can lead to nearly 10% more muscle gain than kettlebell training.

A heavier weight strengthens muscles, but your joints can take a hit. History of knee niggles? Consult a health professional before confronting the squat rack.

‘Even the heaviest kettlebells aren’t big enough for deadlifts. Barbells offer a broader range of exercises, plus the ability to load much heavier.’

PT Christopher Quinn, Physical Culture

DEADLIFT

Touted by trainers as one of the best exercises to help you strengthen multiple joints at once, the move is technically small, but very mighty.