Ever thought about this?
I formerly.
And I once had a certain answer.
But now, my answer has evolved - slightly .
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 generate enough tension in the body - which is one of the key drivers of muscle growth.
It doesn’t use enough muscle, particularly in the upper body.
So, if you’re setting out to build muscle using the Swing, you’d be better off watching paint dry .
What should you use instead?
Any exercise that moves that -
1- Maximizes a muscle or specific muscle group through a full range of motion
2- Increases 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,
DMP = Double Military Press, and DPP is Double Push Press. Dual kettlebell exercise asks for more effort from the body and so induces more “systemic stress.” And for the lower body we have the Squat. 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, creates more “systemic stress” and more potential for growth. The DCL - Double Clean The DSN - Double Snatch And the Snatch (SN) … All produce some muscle, depending on loads you use. Alternating sets - performing one, pausing, then performing another exercise - DMP, pause, then DFSQ Super sets - performing one then performing another exercise with zero rest between them - DMP, then DFSQ The more time under tension you generate through either reps or combining exercises… The more fatigue you cause, and the more tired click here 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 grow, and your total volume (work performed) may decrease, depending on how much fatigue you cause. 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 degrades. (That’s where most guys get injured.) Where the “Rubber Contacts The Road” HOWEVER [a] Physically manage (no injuries limiting you). [b] Know how to do and/or are ready to practice. [c] Have the appropriate kettlebells to do. I’ve learned over the years that you can’t go wrong on a reliable schedule of Clean + Presses three times a week to pack muscle across your shoulders, upper back, upper arms, and forearms. Double Clean + Presses are superior to Single Clean + Presses of course due to the systemic demand, but both are good . And if you have strong 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 begins 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 resources to build muscle using your kettlebells. Stay Strong and muscular ,Again, this can be one or double -
What about other exercises - like the “Ballistics” - the fast / explosive 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?