Ever wonder this?
I once did .
And I once had a clear answer.
But now, my answer has shifted - somewhat .
One thing’s for sure, it’s most certainly not the Swing.
It’s not that I’m dismissing the Swing, it’s just that it doesn’t produce enough tension in the body - which is one of the key mechanisms of muscle growth.
It doesn’t use enough muscle, notably in the upper body.
So, if you’re setting out to build muscle using the Swing, you’d be better off doing something else .
What should you use instead?
Any exercise that achieves this -
1- Optimizes a muscle or key muscle group through a full range of motion
2- Increases the loading / load (stress ) 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 = Single Military Press,
DMP is Double Military Press, DPP = Double Push Press Double kettlebell work asks for more energy from the body and so creates more “systemic stress.” And for the lower body we have the Squat. The Goblet Squat (GS), The Single KB Front Squat (SFSQ), or The Double KB Front Squat (DFSQ). And again, the DFSQ pushes more from the body, so it too, like the DMP or DPP, creates more “systemic stress” and more chance for growth. The DCL - Double Clean The DSN - Double Snatch And the Snatch (SN) … All build some muscle, depending on loads you use. Alternating sets - performing one, pausing, then performing another exercise Swing - DMP, pause, then DFSQ Super sets - performing one then performing another exercise with no rest between them - DMP, then DFSQ The more time under tension you generate through either reps or combining exercises… The more fatigue you create, and the more tired you get. And the more fatigue you cause… The less force you can output. (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 grow, and your total volume (work performed) may drop, depending on how much fatigue you create. There is a “Sweet Spot”. And that point is where you are challenged… But not so much so that you can’t breathe and your technique breaks down. (That’s where most men get injured.) Where the “Rubber Contacts The Road” HOWEVER… [a] Physically are able to do (no injuries limiting you). [b] Understand how to perform and/or are motivated to learn . [c] Have the appropriate kettlebells to do. I’ve learned over the years that you can’t go wrong on a consistent routine of Clean + Presses three times a week to pack muscle across your shoulders, upper back, upper arms, and forearms. Double Clean + Presses are more effective than Single Clean + Presses certainly due to the systemic demand, but both are beneficial. And if you have strong knees, add in some DFSQs. Or Goblet Squats. And make your weights “ challenging.” In other copyright, they’re sufficiently heavy to engage you fully … But not so heavy that low-grade panic starts to set in and/or you have to change your technique to achieve your reps. Let’s talk about that in the next video or so. In the meantime, if you need some tips to build muscle using your kettlebells. Stay Strong ,Again, this can be one or double -
What about other exercises - like the “Ballistics” - the rapid / dynamic lifts?
Things become more “interesting” when you start combining the exercises:
Just remember (and this is where many guys “fall down”):
In practical terms, the best kettlebell exercises to build muscle are the exercises you -
What If You Don’t Have “Heavy-ish” Kettlebells?