Ever asked yourself this?
I formerly.
And I had a DEFINITIVE answer.
But now, my answer has evolved - somewhat .
One thing’s for muscle sure, it’s most assuredly not the Swing.
It’s not that I’m hating on the Swing, it’s just that it doesn’t produce enough tension in the body - which is one of the key mechanisms 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 accomplishes that -
1- Optimizes 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,
DMP = Double Military Press, DPP = Double Push Press Double kettlebell training demands more output 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 requires more from the body, so it too, like the DMP or DPP, produces 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 zero rest between them - DMP, then DFSQ The more time under tension you generate 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 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 drop, depending on how much fatigue you create. 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 falls apart. (That’s where most guys get injured.) Where the “Rubber Contacts The Road” HOWEVER [a] Physically are able to do (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 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 healthy knees, add in some DFSQs. Or Goblet Squats. And make your weights “ moderately heavy .” In other copyright, they’re heavy enough to engage you fully … But not so heavy that low-grade panic kicks in and/or you have to change your technique to achieve your reps. Let’s address 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 ,Again, this can be one 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?