Ever wonder this?
I used to .
And I had a clear answer.
But now, my answer has changed - slightly .
One thing’s for sure, it’s most definitely not the Swing.
It’s not that I’m dismissing the Swing, it’s just that it doesn’t create enough tension in the body - which is one of the key mechanisms of muscle growth.
It doesn’t use enough muscle, particularly website in the upper body.
So, if you’re setting out to build muscle using the Swing, you’d be better off finding another exercise.
What should you use instead?
Any exercise that achieves this -
1- Maximizes a muscle or particular 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 = Single Military Press,
SPP means Single Push Press,
DMP = Double Military Press,
DPP = Double Push Press
Twin kettlebell exercise necessitates more output from the body and so induces more “systemic stress.”
And for the lower body we have the Squat.
Again, this can be single or double -
The Goblet 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, produces more “systemic stress” and more opportunity for growth.
What about other exercises - like the “Ballistics” - the quick / 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, resting, then performing another exercise - DMP, rest, 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 create 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 lengthen, 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 pushed to your limit…
But not so much so that you can’t breathe and your technique breaks down.
(That’s where most guys get injured.)
Where the “Rubber Hits The Road”
HOWEVER
In practical terms, the best kettlebell exercises to build muscle are the exercises you -
[a] Physically manage (no injuries limiting you).
[b] Know how to do 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 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 better than Single Clean + Presses certainly due to the systemic demand, but both are good .
And if you have good knees, add in some DFSQs.
Or Goblet Squats.
And make your weights “ moderately heavy .”
In other copyright, they’re sufficiently heavy to get and keep your attention …
But not so heavy that low-grade panic begins and/or you have to change your technique to achieve your reps.
What If You Don’t Have “Heavy-ish” Kettlebells?
Let’s cover that in the next video or so.
In the meantime, if you need some tools to build muscle using your kettlebells.
Stay Strong and muscular ,