Ever thought about this?
I formerly.
And I once had a clear answer.
But now, my answer has changed - somewhat .
One thing’s for sure, it’s most assuredly not the Swing.
It’s not that I’m dismissing check here the Swing, it’s just that it doesn’t produce enough tension in the body - which is one of the key triggers of muscle growth.
It doesn’t use enough muscle, particularly in the upper body.
So, if you’re aiming 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- Maximizes a muscle or specific muscle group through a full range of motion
2- Amplifies the loading / load ( tension ) 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,
DMP = Double Military Press, and DPP is Double Push Press. Dual kettlebell exercise requires more energy from the body and so generates more “systemic stress.” And for the lower body we have the Squat. 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, creates more “systemic stress” and more potential for growth. The DCL - Double Clean The DSN - Double Snatch And the Snatch (SN) … All generate 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 no rest between them - DMP, then DFSQ The more time under tension you accumulate through either reps or combining exercises… The more fatigue you create, 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 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 falls apart. (That’s where most guys get injured.) Where the “Rubber Contacts The Road” HOWEVER… [a] Physically manage (no injuries limiting you). [b] Are familiar with and/or are motivated to learn . [c] Have the suitable 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 develop strength across your shoulders, upper back, upper arms, and forearms. Double Clean + Presses are more effective than 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 “ moderately heavy .” In other copyright, they’re sufficiently heavy to engage you fully … But not so heavy that low-grade panic kicks in and/or you have to adjust your technique to achieve your reps. Let’s talk about that in the next video or so. In the meantime, if you need some tips to build muscle using your kettlebells. Stay Strong and muscular ,Again, this can be single or dual -
What about other exercises - like the “Ballistics” - the quick / powerful 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?