What’s better: 2x 20 kg kettlebells or 1x 40kg kettlebell?
- Geoff Neupert
- 5 hours ago
- 3 min read
Single Kettlebell:
‘THE GIANT’ - https://salutis.kartra.com/page/OTU582
Clean + Press
5 programs (4 weeks each)
3x week
20-30 minutes per session
The King-Sized Killer - https://cart.chasingstrength.com/ksk2
Snatch “Only” (😂)
3 programs (2x 9 weeks, 1x 4 weeks)
3x week
20 minutes per session
Double Kettlebell:
‘THE GIANT X’ - https://salutis.kartra.com/page/giant-x
Clean + Press, See-Saw Press, Clean + Push Press
3 programs (8 weeks each)
3x week
20-30 minutes per session
‘THE GIANT’ - https://salutis.kartra.com/page/OTU582
Clean + Press
5 programs (4 weeks each)
3x week
20-30 minutes per session
Kettlebell MAXIMORUM - https://go.chasingstrength.com/kettlebell-maximorum-e/
Clean + Press, Front Squat, Single Snatch
12 weeks (2x 6 week phases)
4x week (Easier version: 3x week - 16 weeks)
20-30 minutes per session
Kettlebell HARD! - https://cart.chasingstrength.com/hard3b
Clean, Press, Push Press, Swing, Row, Snatch, Jerk, Front Squat, High Pull
38 programs (6+ weeks each)
3x week
10-30 minutes per session
That was a question left on one of my recent videos on “The Best Exercises For Building Muscle With Kettlebells.”
And of course there always needs to be context to any particular question or comment.
So the answer to “what’s better” really is, “it depends.“
What’s it depend on?
The individual asking the question.
How strong are you?
How’s your work capacity?
What other kettlebells do you have available to you?
In the context of building muscle, a 40 kg kettlebell can be used for the following:
1. Alactic power repeats using the Push Press or Snatch, or even Clean and Jerk
2. Low rep sets of Single Kettlebell Presses
3. Medium to high rep sets of Goblet Squats
4. Medium to high rep sets of Single Kettlebell Front Squats
5. Medium to high rep sets of Single Arm Rows
6. Glycolytic power repeats with the Snatch, Push Press, Clean and Push Press, or Clean and Jerk
Now, with a pair of 20 kg kettlebells, you can do several different things to build muscle, depending on how strong you are:
1. Use low to medium rep set of the Double Kettlebell Clean and Press
2. Use low to medium sets of the Double Kettlebell Front Squat
4. Use low to medium rep sets with the Double Kettlebell Clean and Push Press
5. Perform alactic power repeats with the Double Kettlebell Clean and Push Press, the double Push Press, the Double Jerk, or the Double Kettlebell Clean and Jerk
6. Perform glycolytic power repeats with the Double Kettlebell Clean, the Double Kettlebell Snatch, the Double Kettlebell Push Press, the Double Kettlebell Jerk, the Double Kettlebell Clean and Push Press, the Double Kettlebell Clean and Jerk
7. Perform complexes or chains
As you can see, there are lots of options.
The best options for you are based on your strength, work capacity, and technical skill with your kettlebell or kettlebells.
Knowing how to program yourself can be tricky and time-consuming.
And if you’re up for that challenge, it’s a great one to conquer. (Although truth be told, most guys have told me that it’s really a lesson in frustration.)
And if you’re not, and would rather have a professional remove the guesswork for you, I’ll leave links to my most popular programs based on your current circumstances, and skill levels in the video description below.
Remember, at the end of the day, kettlebell training is all about YOU -
YOUR goals
YOUR circumstances
YOUR capabilities
YOUR limitations
Once you clearly define those, then the sky is truly the limit when it comes to [re-]building a strong, functional body that works for you instead of against you.
Stay Strong,
Geoff
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