Are Dumbbells the Only Free Weight?

Dumbbells are free weights, but they aren't your only option. Barbells and kettlebells are also considered free weights. A complete workout can include any or all of these types of weights. The type of free weight you use for your strength routine depends on your goals and fitness level.

  1. Barbells

    • Barbells are a little less portable than dumbbells, but they do allow you to lift more weight than you might be able to do with other types of free weights. Barbells come in multiple types. The standard Olympic barbell is 7.2 feet long and weighs 44 pounds. You increase the weight of this barbell by adding weighted iron plates to either end and securing them with a collar. Standard barbells vary in their length and weight, depending on the brand and quality. Standard barbells come as plate loaded or in a fixed weight. The shape of the bar can also vary, from a zig zagged EZ curl bar to a cambered squat bar to a flat "U" shaped bar.

    Barbell Use

    • Exercises that build massive strength, such as snatches, squats, deadlifts and bench presses, are most easily done with a straight Olympic barbell. Standard barbells may be used to perform most of the exercises you do with dumbbells, including curls, presses and rows. While you cannot work the arms independently when using a barbell, it offers other advantages. Going up in weight is simple because all you need to do is load extra plates to either end. A barbell offers even distribution of weight, which can help with proper execution of these moves.

    Kettlebells

    • Kettlebells are an old-school weight training tool, believed to have been developed by Russian strongmen in the 1700's. These orb-shaped iron weights with arched handles can be used to do many exercises you do with dumbbells, including presses and squats. Kettlebells also enable you to do moves that harness momentum, which are designed to build power and coordination -- not just brute strength. Kettlebell training emphasizes higher repetitions at a fast pace to raise your heart rate, enhance endurance and burn fat as well as build muscle.

    Strategy

    • Which types of weights you use primarily depends on your goals. If you need variety in your routine and are training for health, use a combination of all three free-weight types. When your goal is to build serious muscle for a strongman competition or bodybuilding, you might focus your workouts around dumbbells and barbells. For athletes looking to improve performance, kettlebells may be the best bet. Review your goals with a personal trainer to design the best workout for you. A trainer can also help you hone your form so you don't suffer an injury when using free weights.