Ever wonder this?
I once did .
And I had a certain answer.
But now, my answer has evolved - somewhat .
One thing’s for sure, it’s most certainly 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 triggers of muscle growth.
It doesn’t use enough muscle, especially in the upper body.
So, if you’re planning to build muscle using the Swing, you’d be better off finding another exercise.
What should you use instead?
Any exercise that accomplishes that -
1- Maximizes a muscle or key 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 asks for more output from the body and so generates 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 pushes more from the body, so it too, like the DMP or DPP, induces more “systemic stress” and more opportunity for growth.
What about other exercises - like the “Ballistics” - the fast / powerful 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, pause, 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 create 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 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 decrease, depending on how much fatigue you create.
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 Hits The Road”
HOWEVER…
In practical terms, the best kettlebell exercises to build muscle are the exercises you -
[a] Physically manage (no injuries restricting 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 discovered over the years that you can’t go wrong on a consistent routine of Clean + Presses three times a week to build muscle across your shoulders, upper back, upper arms, and forearms.
Double Clean + Presses are better than Single Clean + Presses of course due to the systemic demand, but both are effective .
And if you have healthy knees, add in some DFSQs.
Or Goblet Squats.
And make your weights “ challenging.”
In other copyright, they’re weighty enough to get and keep your attention …
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 cover that in the next video or so.
In the meantime, if you get more info need some resources to build muscle using your kettlebells.
Stay Strong ,