Dumbbells for Crossfit: practical guide | types | benefits

The use of dumbbells for training can now be included in any routine. These pieces are ideal for the initiation of physical activity exercises both in the gym and at home. It is for this reason that in this article we will delve into what dumbbells are, their use and a small guide to buying dumbbells .

What is a dumbbell?

Dumbbells are a tool used to perform different exercises during training, with which you can work different areas of the body. They consist of a kind of small weights that can vary in size, weight and volume.

For dumbbell training, dumbbells are used in either deadlift or free weight mode to primarily develop strength, so as mentioned, dumbbell sizes can vary.

They usually have a more prominent grip area and sides where the greatest concentration of weight is found. They also vary in the material from which they are made and in their shape.

Types of dumbbells

There is a wide variety of dumbbells available today. Due to their use in many exercise routines, we now find different designs and below we mention the most important ones on the market.

Rubber Dumbbells

They come in different weights, with a metal grip and a steel interior that provides the necessary weight. They are usually identified by the weight on the sides of the dumbbell.

The grip of these dumbbells is mostly made of metal. They can have a spherical or cylindrical shape on their sides.

Rubber dumbbells are characterized by being very resistant, which guarantees a longer lifespan.

Hex Dumbbells

As their name suggests, these dumbbells have a hexagonal shape, which allows them to be used both in deadlifts and for support in floor support exercises, to avoid slipping or losing balance.

They have a nickel and rubber grip on the weight part, and can vary in weight from 2 or 3 kg to 40 or 50 kg.

In our opinion , buying hexagonal dumbbells is the best choice.

Rubber Dumbbells

These dumbbells are made of the same material as the previous ones, however, the shape is usually cylindrical. Most of them have a steel interior, which is what gives them the weight they carry, which can vary between 2 kg and 40 kg.

Plated Dumbbells

They are ideal for those who want to see progress and increase in their resistance and strength, as they allow the weight of the plates to be changed on the same grip bar, the latter being made of steel.

They have an adjustable collar that allows you to remove and secure the plates when increasing or changing the weight. They have a great advantage in this sense, as they allow you to save space.

Neoprene Dumbbells

They are used in more domestic training, as they are mostly of lower weights. Their interior is made of steel and they are covered by a layer of neoprene. They are ideal for users who are starting simple routines with dumbbells.

Chrome Dumbbells

These dumbbells, unlike the previous ones, are used for more advanced training and are usually found in gyms, because due to their metallic composition and weight, they can cause damage to the floor if it is not adapted to the impact they produce on it.

In this sense, it is recommended to use rubber floors or floors suitable for weights and dumbbells, which protect the original structure.

Differences between dumbbells and barbells

Although they may look the same, dumbbells and barbells are different and are used for different workouts. On the one hand, dumbbells are used for more static routines, which are intended to develop strength and tone muscle mass.

Dumbbells can be used in training to improve balance and even flexibility. However, weights require a different physical condition and during their training, they involve not only the use of specific limbs or muscles, but also cardiovascular expenditure, swinging and application of special techniques of the discipline.

Benefits of using dumbbells

Dumbbells can be used to work practically any part of the body, for this reason, there are many benefits that we get by including them as part of our training routine.

Among the main benefits of using dumbbells are:

1. The development and toning of muscle mass , helping to break down and strengthen muscle fibers.
2. They help develop strength and resistance in different areas of the body , especially in the upper limbs and upper body.
3. They allow the development of symmetrical balance through simultaneous exercises.
4. They help work to improve flexibility and mobility , through stretching exercises with load, which in turn improve the range of mobility.

Exercises that can be done with dumbbells

One of the benefits of dumbbells is that you can perform different exercises with them, helping you to work not only one area of ​​the body, but several, with a single element. Among them we can find:

1. Abdominals : On a mat, we can use our dumbbell (just one) as a kind of imaginary lever, extending the arms at different angles per series, we will work the oblique and abdominal muscles mainly.
2. Chest : Using a pair of dumbbells on a mat or bench press, face up, bend your arms at a 90° angle to your chest and raise and lower both arms simultaneously to work your upper body and arms.
3. Shoulders, biceps and triceps : Can be performed with both dumbbells or alternating arms, raising the leg to shoulder height and the shoulders with arms at 90° upwards.
4. Back : You can work your lower back and upper back muscles with exercises such as raising and lowering yourself with your arms extended to your feet.
5. Legs : Dumbbells are not only useful for the upper body, you can also train thighs, calves, etc., by performing repetitions with the dumbbells.

Buying Guide: What to Look for Before Buying a Dumbbell

Finally, it is important to take into account some aspects before buying dumbbells for your training. Buying the wrong dumbbells could lead to obtaining a different result than expected.

Therefore, depending on your level of experience and the type of training you do, you should consider the following aspects before purchasing a dumbbell.

The type of dumbbell

Based on the above, you should choose the type of dumbbell that suits the training and long-term results you want to achieve. For example, it is not the same to use Olympic dumbbells for those who already have a lot of experience than small rubber dumbbells for a beginner.

Material

The durability and quality of the dumbbells you purchase will also depend on this. If you want to perform a strong workout, it is important to choose materials that last over time and do not deteriorate easily.

Weight

This is one of the most important features when deciding which type of dumbbells to buy, as the effort required and the medium and long-term results will directly depend on this.

Grip

Just as there are different types of dumbbells, the grips also vary. Some come as part of a complete dumbbell frame and others, such as Olympic dumbbells, can be separated from the removable plates.