The Best Kettlebell Exercises Build Muscle the BEST (And why it counts…)

Ever wonder this?

I once did .

And I had a DEFINITIVE answer.

But now, my answer has changed - a bit.

One thing’s for sure, it’s most definitely not the Swing.

It’s not that I’m dismissing 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 setting out 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- Maximizes a muscle or key muscle group through a full range of motion

2- Maximizes the loading / load (stress ) 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,

DMP is Double Military Press,

and DPP is Double Push Press.

Paired kettlebell training requires 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 dual -

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, induces more “systemic stress” and more opportunity for growth.

What about other exercises - like the “Ballistics” - the explosive / dynamic lifts?

The DCL - Double Clean

The DSN - Double Snatch

And the Snatch (SN)

… All generate some muscle, depending on clean 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 pause between them - DMP, then DFSQ

Just remember (and this is where many guys “fall down”):

The more time under tension you generate 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 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 breathe and your technique falls apart.

(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 holding back you).

[b] Know how to do and/or are willing to take the time to learn how to do .

[c] Have the right kettlebells to do.

I’ve found over the years that you can’t go wrong on a steady diet 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 certainly 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 weighty enough to get and keep your attention …

But not so heavy that low-grade panic begins and/or you have to adjust 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 Powerful and fit,