Ever wonder this?
I once did .
And I once had a DEFINITIVE answer.
But now, my answer has changed - somewhat .
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 mechanisms of muscle growth.
It doesn’t use enough muscle, particularly in the upper body.
So, if you’re planning to build muscle using the Swing, you’d be better off doing something else .
What should you use instead?
Any exercise that achieves this -
1- Optimizes a muscle or key 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,
SPP means Single Push Press,
DMP = Double Military Press,
DPP = Double Push Press
Double kettlebell training necessitates more effort from the body and so creates more “systemic stress.”
And for the lower body we have the Squat.
Again, this can be single or dual -
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 chance for growth.
What about other exercises - like the “Ballistics” - the quick / explosive lifts?
The DCL - Double Clean
The DSN - Double Snatch
And the Snatch (SN)
… All build 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 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 create…
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 decrease, 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 degrades.
(That’s where most guys get injured.)
Where the “Rubber Contacts The Road”
BUT
In practical terms, the best kettlebell exercises to build muscle are the exercises you -
[a] Physically manage (no injuries limiting you).
[b] Understand how to perform and/or are ready to practice.
[c] Have the appropriate kettlebells to do.
I’ve discovered over the years that you can’t go wrong on a reliable schedule of Clean + Presses three times a week to develop strength across your shoulders, upper back, upper arms, and forearms.
Double Clean + Presses are superior to Single Clean + Presses naturally due to website the systemic demand, but both are good .
And if you have healthy knees, add in some DFSQs.
Or Goblet Squats.
And make your weights “ challenging.”
In other copyright, they’re heavy enough to demand your focus…
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 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 ,