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The Kyūbell (pronounced Q-bell) was developed in partnership with HAVAK designs as a variable load handheld training device and multi-function handheld training system. The inspiration behind this device was to provide a tool that could offer versatility to commonly loaded exercises. The unique ability of the Kyubell to target different segments of a force curve allows users make some exercises more or less challenging depending on the chosen position. Changing load on the fly allows users to fully exhaust a challenging load position and then move to a more accommodating load position to enhance the metabolic or hypertrophic training effect. New loading positions also provide a fresh perspective on traditional DB exercises.
Understanding the KyuBell with the Mad Scientist
Watch this in-depth educational video on all things KyuBell and KyuBell mechanics with our co-founder and Chief Visionary Chris Duffin and coach Brandon Morgan.
In this video, Chris talks some of the foundational concepts and elements that make the Kyubells unique in the handheld weight world, how and why they work, and the value they can add to your training.
Differences between a Kyubell and Dumbbell
Both a dumbbell and Kyūbell are simple versions of a handheld weight. Dumbbells offer a scalability of load in many different exercises. Kyūbells offer scalability of load like a dumbbell but they also allow users to target different force curves within common movements. Manipulation of how force is applied to a muscle is one of the many applications of the Kyūbells.
Understanding the different positions
Manipulation of force is the #1 goal of any resistance training implement. Force is a vector quantity that has both a magnitude and direction. Force is a non-linear expression that results during push and pull movements. The number one way to influence force output in resistance training is through progressive loading. The second way to influence force output is the position of an implement relative to the lever arm (we often refer to this as changing the mechanical loading of an exercise). Kyūbells can both influence force through progressive loading but also through changing position in common exercises.
The center mass position is the most stable of the various positions. Due to the stability of the center mass it is the position that can be loaded the heaviest (in terms of absolute load of the implement).
The rack position allows uses to target larger force curves (muscle will be under load longer) in various upper body fly exercises. Some users also feel the rack position is easier on their joints when doing pressing exercises though this is completely up to your individual biomechanics and injury history.
The long lever position is the most demanding from a mechanical loading perspective. While the inherent absolute load of the Kyūbell will be lighter relative to other positions, this position produces the longest lever arm in most exercises.
Understanding the different grips
The thicker handle grip (2.5") allows for increased stability while the smaller diameter handle grips (1.25" and 1.75") decrease stability. That might sound counterintuitive however, because the surface area is greater you form a better connection to the thicker handle size which reduces the tendency for the implement to rotate. Rotational force is what causes the smaller handle sizes to promote less stability. This is often why individuals feel like thicker grips feel better on their joints.
Compactness, Versatility, Simplicity
Kyūbells are extremely well-rounded in their application for their size. Unlike a traditional dumbbell, the variable positions and grips on each Kyūbell mean a wider gamut of exercise selection and load compared to a single weight dumbbell. A single or a pair of Kyūbells are an excellent choice for the space-conscious gym user who wants maximum training effect from his limited, curated collection of strength equipment.
Kyūbells can be stored securely on their side as well as vertically, taking up little room and looking mighty fine in the process.
Each Kyūbell features simple, easy-to-understand reference instructions on both sides. Printed on a high density polyurethane material, these guides allow a new Kyūbell user to quickly understand the core basic hand positions and grips through intuitive illustrations.
How to program and use
The Kyūbell may be one of the most versatile handheld weights on the market. However, we view the Kyūbells as another tool in your arsenal. They are intended to add variety to training and offer a new way to challenge common exercises.
This program is intended to be additive to your regular training plan. For this reason, we are not included staple primary exercises. Use this sample program as your upper body hypertrophy accessory program. For more information on how to program training with the Kyūbell, email email@example.com or visit our coaching page.
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