Hand Weight

Hand weights are weights that are held by hands and are designed for strength and endurance workouts. Hand Weights come in various sizes and shapes all available on Alibaba.com.

Types of hand weights

There are several hand weights, such as dumbbells, adjustable dumbbells, kettlebells, and medicine balls. Dumbbells are among the most popular hand weights. They come already attached in weights and are usually in pairs. They mostly add resistance to exercises, specifically muscle workouts. These exercises include biceps, lunges, and squats. They're good for beginners and experienced weightlifters. Then there's the adjustable dumbbells, which unlike the normal dumbbell, one pair of the weights is adjustable. One can either add or remove the weights from adjustable-weight dumbbells. This type of adjustable hand weight comes with several weight plates, which one can change manually, and a screw end bar. This type of hand weight is ideal for someone with limited storage space but needs multiple weights.

The other type is the kettlebell, which is very popular in gyms. People use them for ballistic exercises combining cardio, strength, and flexibility. It features an off-center gravity and handle, which makes it perfect for swinging exercises. These exercises are good for building core strength and are used for full-body workouts. Lastly, there are the medicine balls, which are used to build explosive power. People use these balls to throw and catch drills, which help one absorb and redirect force. They're mostly used to improve rotational core strength.

How to choose a hand weight

Two main factors determine the hand weight set to choose. One is depending on the exercise goal. Every hand weight is good for a specific goal. If the goal is to strength train, one should go for a hand weight that allows them to go for about 8 to 12 reps with difficulty but not heavy that they are straining. Depending on the weight one uses, bodybuilders seeking to increase their muscles' size should select a weight that they can perform 8–12 reps.

Anyone looking to build muscles with hand weights should first try using a lighter dumbbell to see what weight they can lift on their own. Then, they can progressively increase the weight until they can lift up to twelve times. Lastly, not every gym-goer aspires to have large muscles or strength. Some go there specifically to build muscle endurance; training with hand weights can help. To increase muscle endurance, one should go for light weights that can be lifted for at least 15 to 20 reps. The weight stimulation won't be powerful enough to optimize muscle strength and size. The material of the hand weights is also a good consideration. Most hand weights, especially dumbbells, are made from plastic or cast iron. Plastic dumbbells are mostly used for at-home exercises since they're affordable. The cast iron hand weights are more expensive but high in quality. Most gyms buy this specific material. With a cast iron hand weight, one can feel the weight. One can also buy hand weights with rubber coating for enhanced safety.