Ever thought about this?
I formerly.
And I once had a DEFINITIVE answer.
But now, my answer has evolved - a bit.
One thing’s for sure, it’s most definitely not the Swing.
It’s not that I’m against the Swing, it’s just that it doesn’t create enough tension in the body - which is one of the key triggers of muscle growth.
It doesn’t use enough muscle, especially in the upper body.
So, if you’re aiming to build muscle using the Swing, you’d be better off doing something else .
What should you use instead?
Any exercise that accomplishes that -
1- Optimizes a muscle or key muscle group through a full range of motion
2- Maximizes the loading / load ( tension ) placed on said muscle group(s)
So, generally speaking, for the upper body we have the Military Press or Push Press.
These can be single or double.
SMP stands for Single Military Press,
SPP means Single Push Press,
DMP is Double Military Press,
and DPP is Double Push Press.
Dual kettlebell exercise necessitates more energy from the body and so generates more “systemic stress.”
And for the lower body we have the Squat.
Again, this can be one or double -
The Cup Squat (GS),
The Single KB Front Squat (SFSQ), or
The Double KB Front Squat (DFSQ).
And again, the DFSQ demands more from the body, so it too, like the DMP or DPP, induces more “systemic stress” and more chance for growth.
What about other exercises - like the “Ballistics” - the explosive / explosive lifts?
The DCL - Double Clean
The DSN - Double Snatch
And the Snatch (SN)
… All produce some muscle, depending on loads you use.
Things become more “interesting” when you start combining the exercises:
Alternating sets - performing one, pausing, then performing another exercise - DMP, pause, then DFSQ
Super sets - performing one then performing another exercise with no pause between them - DMP, then DFSQ
Just remember (and this is where many guys “fall down”):
The more time under tension you accumulate through either reps or combining exercises…
The more fatigue you cause, and the more tired you get.
And the more fatigue you create…
The less force you can produce.
(Which is why your rep speed slows down and in some cases you can no longer perform another rep.)
And that means your rest will increase, and your total volume (work performed) may reduce, depending on how much fatigue you create.
There is a “Sweet Spot”.
And that point is where you are tested…
But not so much so that you can’t catch your breath and your technique falls apart.
(That’s where most guys get injured.)
Where the “Rubber Meets The Road”
BUT
In practical terms, the best kettlebell exercises to build muscle are the exercises you -
[a] Physically are able to do (no injuries limiting you).
[b] Understand how to perform and/or are willing to take the time to learn how to do .
[c] Have the suitable kettlebells to do.
I’ve discovered over the years that you can’t go wrong on a steady diet of Clean + Presses three times a week to develop strength across your shoulders, upper back, upper arms, and forearms.
Double Clean + Presses are better than Single Clean + Presses naturally due to the systemic demand, but both are beneficial.
And if you have strong knees, add in some DFSQs.
Or Goblet Squats. push
And make your weights “ moderately heavy .”
In other copyright, they’re sufficiently heavy to demand your focus…
But not so heavy that low-grade panic begins and/or you have to alter your technique to achieve your reps.
What If You Don’t Have “Heavy-ish” Kettlebells?
Let’s address that in the next video or so.
In the meantime, if you need some resources to build muscle using your kettlebells.
Stay Strong and muscular ,