Ever wonder this?
I formerly.
And I USED to have a clear answer.
But now, my answer has evolved - somewhat .
One thing’s for sure, it’s most definitely not the Swing.
It’s not that I’m hating on the Swing, it’s just that it doesn’t generate enough tension in the body - which is one of the key drivers of muscle growth.
It doesn’t use enough muscle, notably in the upper body.
So, if you’re planning to build muscle using the Swing, you’d be better off watching paint dry .
What should you use instead?
Any exercise that accomplishes that -
1- Targets a muscle or specific muscle group through a full range of motion
2- Amplifies the loading / load ( resistance) 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.
Double kettlebell training requires more effort from the body and so creates more “systemic stress.”
And for the lower body we have the Squat.
Again, this can be single or double -
The Cup Squat (GS),
The Single KB Front Squat (SFSQ), or
The Double KB Front Squat (DFSQ).
And again, the DFSQ requires more from the body, so it too, like the DMP or DPP, induces more “systemic stress” and more potential for growth.
What about other exercises - like the “Ballistics” - the rapid / powerful lifts?
The DCL - Double Clean
The DSN - Double Snatch
And the Snatch (SN)
… All generate some muscle, depending on loads you use.
Things become more “interesting” when you start combining the exercises:
Alternating sets - performing one, resting, 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 generate through either reps or combining exercises…
The more Press fatigue you induce, and the more tired you get.
And the more fatigue you create…
The less force you can generate.
(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 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 catch your breath and your technique breaks down.
(That’s where most men get injured.)
Where the “Rubber Meets The Road”
HOWEVER
In practical terms, the best kettlebell exercises to build muscle are the exercises you -
[a] Physically manage (no injuries holding back you).
[b] Understand how to perform and/or are ready to practice.
[c] Have the right kettlebells to do.
I’ve found 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 good .
And if you have healthy knees, add in some DFSQs.
Or Goblet Squats.
And make your weights “ challenging.”
In other copyright, they’re heavy enough to demand your focus…
But not so heavy that low-grade panic kicks in and/or you have to change 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 ,