Ever asked yourself this?
I formerly.
And I once had a DEFINITIVE answer.
But now, my answer has changed - a bit.
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 triggers 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 watching paint dry .
What should you use instead?
Any exercise that moves that -
1- Targets a muscle or specific muscle group through a full range of motion
2- Maximizes 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 = Single Military Press,
SPP means Single Push Press,
DMP is Double Military Press,
and DPP is Double Push Press.
Paired kettlebell training demands more energy from the body and so induces more “systemic stress.”
And for the lower body we have the Squat.
Again, this can be single or dual -
The Cup 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.
What about other exercises - like the “Ballistics” - the fast / dynamic 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, rest, then DFSQ
Super sets - performing one then performing another exercise with no rest 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 induce, 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 reduce, depending on how much fatigue you cause.
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 people 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 website are able to do (no injuries limiting you).
[b] Are familiar with and/or are willing to take the time to learn how to do .
[c] Have the right kettlebells to do.
I’ve found over the years that you can’t go wrong on a reliable schedule of Clean + Presses three times a week to build 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 effective .
And if you have strong knees, add in some DFSQs.
Or Goblet Squats.
And make your weights “ challenging.”
In other copyright, they’re weighty enough to engage you fully …
But not so heavy that low-grade panic starts to set in and/or you have to adjust your technique to achieve your reps.
What If You Don’t Have “Heavy-ish” Kettlebells?
Let’s talk about that in the next video or so.
In the meantime, if you need some tools to build muscle using your kettlebells.
Stay Strong ,