Which Kettlebell Exercises Build Muscle the BEST (And why it matters…)
- Geoff Neupert
- 24 hours ago
- 3 min read
[+] Clean + Press (Single or Double)
[+] Double Clean + Press and Double Clean + Push Press
[+] Double Clean + Press, Double Front Squat, and Snatch
Ever wonder about this?
I used to.
And I USED to have 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 hating on the Swing, it’s just that it doesn’t create enough tension in the body - which is one of the key mechanisms 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 watching paint dry. What should you use instead?
Any exercise that moves that -
1- Maximizes a muscle or particular 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 = Single Military Press,
SPP = Single Push Press,
DMP = Double Military Press,
DPP = Double Push Press
Double kettlebell work demands more output from the body and so creates more “systemic stress.” And for the lower body we have the Squat.
Again, this can be single or double -
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, creates more “systemic stress” and more potential for growth.
What about other exercises - like the “Ballistics” - the fast / explosive lifts?
The DCL - Double Clean
The DSN - Double Snatch
And the Snatch (SN)
… All produce 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 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 increase, and your total volume (work performed) may decrease, 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 Meets The Road”
HOWEVER…
In practical terms, the best kettlebell exercises to build muscle are the exercises you -
[a] Physically can 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 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 pack muscle across your shoulders, upper back, upper arms, and forearms.
Double Clean + Presses are better than Single Clean + Presses of course 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 “heavy-ish.”
In other words, they’re heavy enough to get and keep your attention…
But not so heavy that low-grade panic starts to set in and/or you have to alter your technique to achieve your reps.
What If You Don’t Have “Heavy-ish” Kettlebells?
Let’s cover that in the next video or so.
In the meantime, if you need some resources to build muscle using your kettlebells, I’ll leave the links in the description below to some of my best muscle-building kettlebell programs for you
Stay Strong (and muscular),
Geoff
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