Ever asked yourself this?
I used to .
And I had a clear answer.
But now, my answer has evolved - slightly .
One thing’s for 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 triggers of muscle growth.
It doesn’t use enough muscle, especially 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 moves that -
1- Targets 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 stands for Single Military Press,
SPP means Single Push Press,
DMP = Double Military Press,
and DPP is Double Push Press.
Double kettlebell work demands more effort from the body and so produces more “systemic stress.”
And for the lower body we have the Squat.
Again, this can be one or double -
The Goblet Squat (GS),
The Single KB Front Squat (SFSQ), or
The Double KB Front Squat (DFSQ).
And again, the DFSQ requires more from check here the body, so it too, like the DMP or DPP, creates more “systemic stress” and more potential for growth.
What about other exercises - like the “Ballistics” - the rapid / dynamic 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, pausing, then performing another exercise - DMP, rest, then DFSQ
Super sets - performing one then performing another exercise with zero rest between them - DMP, then DFSQ
Just remember (and this is where many guys “fall down”):
The more time under tension you accumulate 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 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 increase, and your total volume (work performed) may drop, 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 breaks down.
(That’s where most people get injured.)
Where the “Rubber Meets 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] Know how to do and/or are motivated to learn .
[c] Have the appropriate kettlebells to do.
I’ve discovered over the years that you can’t go wrong on a steady diet of Clean + Presses three times a week to develop strength across your shoulders, upper back, upper arms, and forearms.
Double Clean + Presses are better than Single Clean + Presses naturally 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 “ challenging.”
In other copyright, they’re sufficiently heavy to demand your focus…
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 address that in the next video or so.
In the meantime, if you need some tools to build muscle using your kettlebells.
Stay Powerful and fit,