The Effects of Kettlebell versus Dumbbell Training on Upper Limb Strength and Functional Movement Performance among Sedentary College Students

Introduction: Resistance training using kettlebells and dumbbells represents distinct approaches with different biomechanical demands and potential training benefits. While dumbbells provide symmetrical loading with predictable movement patterns, kettlebells feature an offset center of mass creating unique stability challenges and facilitating multi-planar movements. Objective: To compare the effects of 6-week kettlebell versus dumbbell training programs on upper limb strength and functional movement performance among sedentary college students. Methods: Twenty sedentary university students were randomly assigned to kettlebell training group (KTG, n = 10) or dumbbell training group (DTG, n = 10). Both groups trained three times a week for six weeks. Upper limb strength was assessed using bench press 5-RM and grip strength measurements. Functional movement performance was evaluated using the Functional Movement Screen (FMS). Results: Both groups demonstrated significant improvements in bench press 5-RM performance, with the DTG progressing from 36.20 ± 4.64 kg to 52.20 ± 6.58 kg and KTG from 36.60 ± 5.44 kg to 47.80 ± 5.79 kg. For grip strength, the KTG improved from 34.10 ± 2.69 kg to 43.20 ± 2.66 kg compared to the DTG’s 33.90 ± 2.33 kg to 40.50 ± 3.89 kg. Significantly, KTG achieved higher FMS at post-test (15.60 ± 1.07) compared to DTG (14.10 ± 1.20). Conclusions: Both training modalities effectively improve upper limb strength in sedentary college students with distinct adaptation patterns. Kettlebell training demonstrates superior effectiveness for enhancing functional movement quality, while dumbbell training appears more effective for maximal strength development in specific movement patterns.