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Can Kettlebell Build Muscle

author
Earl Hamilton
• Friday, 04 December, 2020
• 31 min read

To build muscle you need to ensure you are working within the correct repetition range … So to build muscle with kettle bells you need to ensure that every set challenges you between 7 – 15 reps.

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Contents

If you want to build muscle with kettle bells then you need to focus more on the “grind” based exercises … Double kettle bell clean and press Double Kettle bell Lunges Kettle bell Regular Row Exercise Single Leg Dead lift with 2 KettlebellsMore dynamic exercises like Swings, Snatches and High Pulls will condition muscles, but they are not ideal for building mass.

All the ‘grind based’ exercises above can, and often should, be performed with 2 kettle bells to save time and overload the body. Providing you use 2 exercises that target different movements it is possible to get twice as much done in half the time.

Plus, you will increase your heart rate considerably and get some great fat burning in there too! It is very important to balance all exercises to improve your posture and avoid injury.

Muscle tissue needs time and good nutrition to regenerate. Good quality protein should be consumed to help regenerate muscle tissue.

Above I have provided a quick rundown of what is needed to add muscle using kettle bells. Make sure that you are using: the correct sets and reps, the right kettle bell exercises, optimizing your workouts, and monitoring your recovery and diet.

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Using barbells or kettle bells to create the stimulus is an afterthought to most other factors in the equation like food, sleep, execution of the movements and intensity. Now that the obvious question is out of the way I hope you enjoy the details which lead to this statement.

When it comes to exercise I always like to pose this question and dig a bit deeper than the first answer. If you put the question Can kettle bells build mass” to me I like to know “Why do you want to build muscle.

That was when I was put on a mass building program lifting weights and getting creatine. If you had cancer like my mother, you might have been lying in bed for several months and lost a lot of muscle mass.

This inhibits you from living a healthy life so you have to get back your strength to feel whole again. Before choosing your tool for building mass in the gym take a look at the big picture and whether you have ticked all of these boxes first.

Contrary to common belief you can stuff yourself with crappy food to build muscle and even to look like a bodybuilder or get strong as hell. Fletcher, one of the more illustrious powerlifters on YouTube with his hardcore style of personal training, took pride in his best days as a powerlifting world champion to have camera crews follow him around and record how many McDonald's meals he can eat a day.

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This and other factors lead to him being forced to have bypass surgery, which was the low point of his life. However, do not expect to look like Sylvester Stallone or Jean Claude Van Dame with this regime.

If you go out of the gym and there was no sweat, not a bit of excitement or fear in the session you might as well have stayed home. The intensity part is important as it is often not taught by gyms as they are afraid of liability cases when you get hurt.

Good programs work with 50% to 95% of your one repetition maximum and apply the principle of linear progression to make you stronger and build mass. Before we come to the tool the last thing to consider is what kind of rep scheme you follow.

It depends on whom you ask in which part of the year and whether the full moon is shining or not, but that is the consensus. Technically the kettle bell is a tool to trigger the body to build mass, but of the many levers you can pull, it is one of the smallest ones.

If you follow all the outlined basic principles for building mass, you will get bigger using kettle bells. The only caveat is here that kettle bells might be a better tool for advanced lifters to build mass rather than for beginners.

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If you try certain exercises like cleans, overhead presses and dead lifts you will generally find that it is a lot easier to do the same weight with a barbell than with a kettle bell. If you load a barbell front squat with 2.5 kg on each side client's usually perform if they have the mobility to execute the movement.

If you then proceed to give them two 12 kg kettle bells, which is technically less weight and ask them to repeat they will struggle to get it done. Most exercises which are recommended to build mass with kettle bells are for advanced practitioners.

If you scan the internet for templates that use kettle bells to build mass you will find the following mentioned often There are also variations on the 5×5 template for more advanced lifters like mad cow 5×5 or the Texas method.

There have been studies and observations across the board which report that while you gain mass on GVT you might decline in strength. I personally think that GVT is to be recommended to fit individuals who have training experience under their belt and not to beginners.

My reasoning for that is outlined in my German volume training review for cross fitters. The main point is fatigue management and knowing when to quit before getting injured which makes this a no-go for beginners.

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A habit which you should strive to eliminate as a beginner especially rather than magnify the effect actively. I can not overstate master the swing and get up first at least, maybe even a 100 kg barbell squat for good measure, before attempting this.

You can progress to the next kettle bell when you do negative splits (meaning you need less time to recover than doing the exercises). Barbells have the advantage of added stability which lets you move bigger weights than kettle bells.

Also, once you progress you will have it easier with barbell training as heavyweights are more readily available than heavy kettle bells. Whether kettle bells or barbells are the better option for mass building I would be hesitant to say myself and is a different question from the one we started out with.

I lack the experience of mass building training templates as my main focus is strength. I find strength training to be the ultimate tool for that as it is very objective, demands discipline, grit and consistency.

The general strength community will not hesitate to point to the barbell as the superior tool for building mass. On this, I think there is not enough empirical evidence out there with heavy kettle bells and there is also not a lot of structured studies to be expected in the future due to the perceived higher risk of injury and availability of the tools and knowledge to conduct proper mass building with kettle bells.

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There are fewer examples of success for this to work as for training with barbells as the base of use cases to pick from is smaller. To find good instructions and equipment if you travel down this path will be harder as it is less readily available as for barbell training.

Kettle bells are round, weighted objects, with a handle on top for your grip. The way the weight is displaced requires you to utilize your core to counteract the weight and efficiently lift or perform kettle bell swings, making it required to use multiple muscle groups at once.

These are compact tools that are a great addition to your home gym and can give you a full-body, aerobic, and strength training workout (all at once). Whether your goal is to build muscle mass and strength, or you enjoy gains as a nice added benefit of working out, kettle bells are a dynamic workout that will make your muscles scream.

You will be forced to work on balance, mobility, range of motion, core strength, and you will be able to challenge yourself with higher weight once you have your form down. When you are building strength with kettle bells, you will typically be completing a functional movement.

They usually involve multi-planar, multi-joint movements which place demand on the body’s core musculature and innervation.” Meaning, basically, the movements that you used to function, such as walking, lunging, core rotations, and the like. Because this equipment requires you to move and engage your muscles differently than with a regular weightlifting workout, it is essential to perfect your form to avoid injury.

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You can find kettle bells in most gyms across the USA, or online to have them handy for your at-home workouts. So, find a spot with ample room, and try these moves for beginners, or look up other resources online.

If building muscle in the fastest and most effective way is the topic of discussion, then barbell training will always reign as king. Incorporate high volume and intensity into your routine Train to or close to muscle failure Have no shortage of explosive movements within your routine More grinds than ballistic movements Have rest periods of 30 seconds to a minute.

As a result, you will be performing lots of double kettle bell exercises in an attempt to stimulate muscle growth through ultimate recruitment and activation. If you’re adding kettle bells to your regimen for more versatility, it will help you cut down on the fat, making your muscles stand out even more.

You won’t be able to continually stress your muscles if you aren’t adding more weight to your regimen when possible. Moving up in increments of 5 to10 pounds is an excellent way to build your strength when training, especially if you’re just starting out.

Huge muscles naturally correlate with a person’s ability to exert immense force in a single movement or lift. In other words, incorporating explosive movements into your kettle bell routine is of great importance.

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Grinds refer to movements whereby the kettle bell is being lifted and down, such as presses, squats, windmills, and get-ups. Rest periods of about 30 seconds to a full minute are most desirable to facilitate muscle growth.

This approach to muscle building is proven to work because it maximizes hormone release and allows for the highest possible volume to be achieved. Kettle bells are as versatile as a piece of equipment can get, and it’s evident in its ability to condition, burn fat, and build muscle.

Just remember, you’ll really have to challenge yourself because you will need to bring the intensity during these training sessions to get the most out of your workouts. Building muscle isn’t easy, but you can achieve the body you want with hard work and dedication.

These were all valid questions over a decade ago when kettle bells were first introduced, but get with the times my friends. The Double Floor Press combines a shoulder and chest workout along with your core.

An excellent upper-body pulling movement; the double bent over row will build strength in the back and biceps muscles. Pulling exercises are a necessity to ensure balance for the upper body.

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The Double Front Squat is one of the best core and leg strengtheners out there. You not only get the benefit of stronger legs, but your shoulders will be given a fantastic workout as well.

Simply holding the kettle bells in place is taxing on your shoulders, upper back, arms, and core. The double kettle bell swing will hit your lower back, glutes, and hamstrings, strengthening the entire posterior chain.

Double swings are great progression that can be used to increase your strength and power. The Turkish Get Up is great core exercise that also had tremendous benefits to your pressing ability.

Since you go through a wide range of positions, your flexibility and mobility are challenged giving you a far greater exercise. When you can start completing the lifts for 8-10 reps, increase weight.

Massaging yogis was always great for anatomy exploration, but some of my clients were everyday bodybuilders, forever chasing the Hollywood superhero body. Massaging through gym rats’ chronically tight and tense muscles was a workout in itself.

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Arguably, the reason why many needed to see me in the first place was due to poor training habits (coupled with too much time spent in a chair). They’ll also use external apparatus to stabilize movements for the sake of muscle isolation and “extra focus on the muscle fibers.” These training habits eventually rewire the nervous system to forget how to activate the stabilizers it was born with and effectively make the everyday bodybuilder prone to injury and, in the long run, substantially less capable at life.

Training for functional mass involves protocols that build nice big Hollywood muscles while also making the body more useful at real life tasks and less prone to back, shoulder and knee injuries. Their muscles are rock hard when activated, but unlike powerlifters and bodybuilders, they have the ability to switch off when not in use and are not short and chronically tight.

If the goal is functional mass, arguably the best training modality would be Olympic lifting with a mix of calisthenics. O-lifting is a long and highly rewarding path, for those who possess the movement ability.

However, it’s not accessible to the vast majority of everyday people, because we just don’t move well enough. I encourage anyone to start their O-lifting journey if they can pass my simple litmus test: being able to hold a naked (20 kg) Olympic bar overhead while sitting in the deep squat for two minutes.

Never use a bench, chair, pad, fixed resistance machine or anything to help stabilize movement or isolate target muscle groups. Smashing the muscle fibers to destruction, so they’ll grow back bigger and stronger is absolutely achievable using the stabilizers you were born with.

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I think that avoiding the use of external apparatus for help with stability is the most important rule that should be applied to all training, no matter the goal. Forget back ‘n’ biceps, shoulders ‘n’ triceps or chest ‘n’ abs.

Replace it with squat ‘n’ pull, hinge ‘n’ push, loco mote ‘n’ resist rotation, say. Don’t go the gym and further train yourself to flex into the shape of a cashew nut (biceps, chest and superficial abs).

It promotes feelings of depression and weakness and arguably brings you closer to the grave. Be more superhero and train extension, with dead lifts, pull-ups, push-ups×, squats, cleans, military press* and loaded carries.

*A skilled practitioner presses from their lats while radiating tension throughout the midsection with their glutes. When I’m programming for my remote clients, any given functional mass session only lasts 40-55 minutes.

Given that the first 15-20 minutes of that is spent on joint mobility, this leaves a short window for the main workout component. Ballistics involve kettebells being swung through two-planes of motion (swings, cleans and snatches).

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For goals such as losing weight or improving conditioning, ballistics should outweigh grinds. Since the golden years of bodybuilding in the ‘70s, it’s been known that the more time the muscles spend under tension, the better for hypertrophy.

I served in the Royal Marines Commandos with a dude who had a better body than Captain America. He only ever did thousands of really light reps and isometric holds with resistance bands and baby dumbbells.

We may have admired his physical appearance, but we relished in the fact that he was weak and sub-par as an operational Commando. His dead lift was pathetic, he couldn’t outrun a hedgehog, let alone run a heavy backpack over a mountain, he often had lower back pain, and he couldn’t reach his magazine pouches because his big, useless muscles were in the way.

Through my years of training I know that loaded jump squats are a very reliable ingredient for developing legs like tree trunks. But crippling injuries also usually come as a complimentary extra for those who can ’t deep squat slowly without load.

If someone can sit in a deep squat position for over 4 minutes, they qualify for adding load. Then after some months, adding explosive speed will induce miracle muscle growth.

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This is an age-old ingredient for muscle mass because it optimizes hormone release and facilitates the highest possible volume. Strength is tension… How much full body tension you’re able to produce reflects your ability to apply force.

More relaxed, loose muscles = better blood flow, faster recovery, less chronic tension and related injuries. But if the goal is looking like a Marvel superhero in the shorter term, without breaking the first two (and most important) of these golden rules, training to failure in some lifts for 2-3 months won’t do any harm.

But if you want to put on some muscle mass in a short space of time without cocking up your hormone balance by taking vitamin-S (anabolic steroids), train to failure and grow some sarcoplasmic muscle mass. A great way to deplete the glycogen stores within the muscles and leave your arms or legs feeling like they might drop off.

Many uneducated or inexperienced trainers think it’s their mission to create delayed onset muscle soreness (Does) for their paying clients after every session. Regular, weekly Does creates excessive muscle toxicity, which has a plethora of negative side effects and cripples good movement.

Soles Does in unavoidable for people who’ve been wearing foot coffins (shoes) all their lives and want to learn to run properly. Does in all major muscle groups is expected for the first couple of weeks of any good hypertrophy program.

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Do you wake up naturally and feel like moving first thing in the morning most days of the week? If all the muscle chasers I know put half the energy and discipline into planning and executing their rest as they do their workouts, they would be bigger.

Every session should begin with 20 minutes of joint mobility and muscle activation, relative to your individual movement needs and injury history. Then take a week off and try another functional mass program to change the stimulus.

In the last few years, kettle bells have gone from a popular but still somewhat esoteric strength-training obsession to being considered as a fundamental tool right alongside barbells, dumbbells, body weight, and machines. Case in point: After an interaction over social media, I recently had the opportunity to train Nicole Wilkins, a four-time CFBB Figure Olympia champion and a three-time CFBB Figure International champion, to dial in her form on the major kettle bell lifts.

On the contrary, there are plenty of ways to fit them in, depending on if you're in-season or off-season training and if you are looking to add muscle or lose fat. Secondary strength/volume: Single-arm standing or seated kettle bell presses, before a superset of dumbbell or cable lateral and front raises.

Burnout and/or cardio: Kettle bell snatches, 5-8 per arm at the top of each minute, to burn serious calories and boost shoulder strength, or heavier kettle bell swings to hammer the rear Delta while also building up the entire back side of your body. “ Kettle bell snatches and swings are just a great way to incorporate cardio into your routine and get your heart rate up,” she told me.

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One of the biggest advantages of training with kettle bells is the ability to increase both mobility and stability throughout the joints that need one or the other. Maintaining joint mobility is a crucial part of staying injury free, because the inability to move through exercises with a full range of motion can be detrimental in your ability to get into the correct positions needed to lift safely.

Joint stability, on the other hand, is essential for being able to safely bear the load you're lifting, without one of your “weak links” raising the white flag. If you are looking to improve mobility and stability, the Turkish get-up is a great exercise to add to your routine.

However, once the weights get heavy, the long handle of the dumbbell places immense pressure on the hands and wrists, making it unstable and harder to push heavier loads overhead. If you use a kettle bell, the weight is more compact and the pressure will remain on the forearm allowing for a neutral or rotating grip.

If you're like most people, you'll find you're able to move more weight through a greater range of motion, with a more natural movement pattern. That's why strength coaches love the double- kettle bell front squat as a spine-friendly way to build athletes' quads, glutes, and hamstrings, while also demanding serious work from secondary and tertiary muscle groups such as the shoulders and core.

“Kettle bells may be more form-oriented than other tools used for strength training, but if you put in the work consistently you will get better and you will see progress,” Wilkins told me. I started out as a beginner with kettle bells six years ago, after injuring my back in CrossFit so badly that my doctor told me to never lift again.

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Whether you are a bodybuilder, powerlifter, Crossfire, or just enjoy swinging kettle bells, we all want to stay healthy and be able to keep learning new ways to do what we love. The goal of bodybuilding may be to increase muscle mass and decrease fat to look aesthetically your best, but by supplementing your training routines with kettle bells, you can develop more muscle, improve cardiovascular conditioning, build up muscular endurance, improve overall mobility and stability, and develop better body awareness while still reaching your goals.

If you don't associate kettle bell exercises with building muscle, well, that's understandable. But make no mistake: Kettle bells can be a huge ally in the quest for mass.

As I explained in my article Grind to Grow: Try Your Squats and Presses with Kettle bells,” part of the reason the kettle bell triggers newfound strength and muscle growth is because of its offset shape. It forces the body to stabilize its joints differently from barbells, dumbbells, and other traditional bodybuilding equipment.

This forces your muscles to contract differently than normal, and increases the demand placed upon them. Look no further than the extra depth that every lifter instantly discovers when they front squat with a pair of kettle bells in the rack position, versus a barbell across the back.

With this new and increased range of motion comes increased muscular growth in your legs, and strength in your entire torso, from the inside out, including the all-important core musculature. Best of all, the kettle bell lends itself to a simple, but very challenging programming.

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This 12-week program requires only two kettle bells and time for three workouts a week. But after one time through it, you'll find yourself more muscular in all the areas that matter: shoulders, upper back, upper chest, arms, legs, and posterior chain.

Mechanical Tension: Lifting heavier weights for lower reps, similar to the way powerlifters train; think multiple sets of 2-5 reps. Muscular Damage: Lifting moderate weights for medium to higher reps, similar to the way bodybuilders train; think multiple sets of 8-20 reps. Metabolic Stress: Doing either high reps or complexes where you don't set the weight down, producing intense burning and the release of metabolites like lactate.

Swing (single or double kettle bell): Lower body pulling Start the program with a pair of matching kettle bells you can press approximately 4-6 times.

Your goal is to do as many sets of each exercise, with perfect form, as you can in that time. Then, when you're ready, clean the kettle bells back into the rack position and perform a set of front squats.

Your goal is to do as many sets of swings as you can, with perfect form, in that time. To start this phase, determine your rep max (RM) with both the military press and the front squat using your two trusty kettle bells.

Always round down the number of reps if you hit a decimal point in your math. Your goal is to do as many sets of each exercise, with perfect form, as you can in that time.

Clean the kettle bells to the rack position, then perform a set of military presses. Clean the kettle bells back into the rack position, and perform a set of front squats.

Do an RM test with your pair of kettle bells for the swing. If not, use these weeks to keep practicing with the one-handed swing, trying to build up to 20 reps per hand, each at chest height.

Your goal is to do as many sets of swings as you can, with perfect form, in that time. Once again, find your RM for the military press and the front squat.

Even a small increase in your RM numbers means an increase in strength, so I'd like you to test at the very end of the program as well, after taking a week off. There's one big difference in these workouts: You'll clean the kettle bells to the rack position and perform a set of military presses, followed immediately by one set of front squats.

When your rest time is over, clean the kettle bells back into the rack position and repeat. This slight variation may not seem like much, but it increases the time under tension you experience and triggers metabolic stress.

*Your RM will drop due to fatigue as the sets progress. By this point, you should be able to comfortably swing a pair of kettle bells.

Do an RM test with your pair of kettle bells for the swing. If not, keep on practicing with the one-handed swing, working up to 20 reps per hand, each at chest height.

The amount of tension running through and across your abs will already be severe, especially combining the military presses and front squats in the same day. Since this is a strength and muscle program, you need to eat a lot.

A tried-and-true starting point is to multiply your body weight (in pounds) by 15-20 for total calories. In my book, you can 't beat the time-tested 30/40/30 split of protein/carbohydrates/fat when growth is the goal.

If you start putting on fatter than you'd like, cut back. Otherwise, your assignment is simple: Eat, sleep, lift, and grow.

The mechanisms of muscle hypertrophy and their application to resistance training. Due to a few trainers in the world, kettle bells have been exclusively associated with cardio and should be no heavier than 15 pounds.

It doesn’t matter if it’s your body weight, a barbell, dumbbells, or kettle bells as long as there is a progression of lifting heavy weights often; your body will adapt by getting stronger. You’re not going to grow unless you increase the time in which your muscles are being stimulated (and I’m not talking about a massage).

Muscular growth is triggered by this, but won’t happen unless the next two pieces of the puzzle are in place. The “right now” dictates that it’s not vitally important where the calories come from in terms of protein, fat, and carbs, but the long-term scope of your health should be your main driving force.

Rest is free, relatively easy to get, and is infinitely helpful at building your body. Your body goes hard to work at repairing and adapting to everything you did during your session to make sure you come back stronger tomorrow to handle whatever life throws at you.

When it comes to kettle bell exercises, few movements build muscle like the Double Clean & Press. With a combination of a hinge, pull, and press movement, you hit multiple, large muscle groups that will illicit growth (provided it’s the right amount of stimulus).

The Double Clean & Press can be manipulated in a number of ways during your training session to build your body such as, supersets combined with pull ups, ladders, timed sets, and more. Take the Double Kettle bell Front Squat for example; not only are you fighting the movement with your legs to get yourself back to standing after a nice deep squat, you’re also fighting the weights as they try to go in two separate directions.

The problem with kettle bells is that most movements don’t hit the horizontal push pattern; enter the Floor Press! My favorite variation as it keeps the time under tension a bit greater is the Seesaw Press.

Lie back flat and bring up both weights into a locked out position. Lower one (without slamming your elbow into the ground) and let the fun begin.

Reverse the motion in a controlled manner so the kettle bells always meet in the middle. Bonus tip: I like to elevate my hips to hit different parts of my chest and shoulders and incorporate the lower body into the exercise as well.

Similar to the Seesaw Floor Press in that the kettle bells meet in the middle during a fluid motion, the Seesaw Row keeps the tension on the back (from lower to upper and everything in between), shoulders, biceps, and core. The added benefit of this movement is that you’re in a constant (slight) hinge to stay in a position which taxes the glutes and quads.

Double snatches build big, strong shoulders and backs. Look at Olympic lifters and tell me that lifting heavy things overhead doesn’t build the upper body.

By adding the twisting, squatting component to the movement, you recruit your entire body (less the arm without a kettle bell) and a ton of mobility. You don’t need to go heavy with this one, but when you do (when you’re ready) you’ll see some amazing growth and the ability to lift heavier in other movements.

When I went on a Bent Press rampage with moderate weight for low reps and high sets I saw my shoulders and triceps improve greatly while my overall mobility went through the roof. Greetings, last year I started with a 16 kg kettle bell but injured my back due to stupidity in technique, so I gave it a go again last month with a lighter weight and went with an 8 kg.

I have experienced some weight loss with the garbage around my waist starting to fade but I have not gained any muscle. I can still see my rib cage and my neck looks like what you see on Bill Clinton and Al Sharpton.

I believe I am ready to move on now to a higher weight as the 8 kg feels at times like swinging a doll but am I looking for one that would help both with cardio and boosting muscle growth. The 24 kg and 32 kg seem more of a preferred choice among those who have experienced solid gains and developed transformations but I'm not sure if that is too big a leap.

Basically, I'd like to hear about your individual experiences on what weight(s) you have used to notice a growth in your physique. This is quite helpful and yes, I am also limited financially, so I am looking for a weight which I will not outgrow fairly quickly.

Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably? Greetings, last year I started with a 16 kg kettle bell but injured my back due to stupidity in technique, so I gave it a go again last month with a lighter weight and went with an 8 kg.

I have experienced some weight loss with the garbage around my waist starting to fade but I have not gained any muscle. I can still see my rib cage and my neck looks like what you see on Bill Clinton and Al Sharpton.

I believe I am ready to move on now to a higher weight as the 8 kg feels at times like swinging a doll but am I looking for one that would help both with cardio and boosting muscle growth. The 24 kg and 32 kg seem more of a preferred choice among those who have experienced solid gains and developed transformations but I'm not sure if that is too big a leap.

Level 9 Valued Member Elite Certified Instructor This is quite helpful and yes, I am also limited financially, so I am looking for a weight which I will not outgrow fairly quickly.

“Beginner” has a very wide range of physical starting states, even if all people are equally new to kettle bells. As to brand, I think most are likely OK for 2 hand swings, but I can say for sure that Rogue is good.

swing, welcome to Strongest Greetings, last year I started with a 16 kg kettle bell ... I believe I am ready to move on now to a higher weight as the 8 kg feels at times like swinging a doll but am I looking for one that would help both with cardio and boosting muscle growth.

I am able to work the 40 kg on some moves (swings, goblets & TGU) but still use the 24 a lot. Obviously the selection of lifts should be thought through carefully (to avoid trauma) and training has to be planned.

I started my Strongest journey with the purchase of a 24 and a Kindle copy of Simple&Sinister. At the moment I work in the 40 with Simple&Sinister but my A+A snatch weight is the 24.

“Beginner” has a very wide range of physical starting states, even if all people are equally new to kettle bells. It describes how to progress. As to brand, I think most are likely OK for 2 hand swings, but I can say for sure that Rogue is good.

I purchased a used copy of Simple & Sinister from Casebooks and hope to receive it by early next week. Best, swing, welcome to Strongest I take it you already own a 16 kg bell and if 8 kg is too light, why not just go with the 16 kg and continue progressing.

Unfortunately I no longer have the 16 kg kettle bell as I returned it shortly after injuring my back. I would consider buying another 16 kg but would prefer a weight that would stay challenging for a while and help with building muscle.

Do any of you have any experiences with the Pavel Brand kettle bells that are sold on the Strongest online store? I do not think it is a mistake to invest in a small collection of Kettle bells from 8,16,24,32 at least (I have more), but the 32 gave me what the 24 never could, but I would not be there without the 16 and the 24.

For hypertrophy, you need a heavier KB than whatever you're comfortably doing volume with now (progressive overload). Set Simple as your objective goal & let the The come with it (Help Me Screw Things Up).

My wife yelled at me when the FedEx guy was struggling up the driveway with double 32s..... To add to the already good suggestions above, if you only want to do swing, and you really only can afford one kettle bell, the 24 should probably be your go-to bell for now.

16 will be outgrown very fast in most cases for men, unless you have existing medical conditions or are of very small build. If you then cannot add more kettle bells, you can do the progression: dead lifts (to practice hinging, bracing, ..., you will get the drills in SAS), 2 hands swings, 1 hand swings, snatch (you may or may not need a lighter kettle bell to learn the snatch though).

If you also want to do other moves that involve arm and shoulder muscles (TGU, press, ...), you will probably also need at least the 16, unless you are already quite strong. A kettle bell is of no benefit unless it is an appropriate weight for your level of strength and technique, for the drills you are using it for, and for your goals and programming.

Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably? I own and have used a selection of DragonDoor, Rogue, and Perform Better cast iron bells, and competition bells from Kettle bell Kings and Kettle bells USA (as well as briefly handling a number of other brands). They may be usable for two-arm swings, but none of them are comfortable.

And I think chasing big bells for two arm swings is not an economic strategy, and not necessary to any training goals. For overloading swings specifically, a T-handle (manufactured or DIY) is much more economical (and comfortable).

New York Barbell has these TDS wide handle kettle bells for sale. I haven't used one, so I can 't speak to their fit and finish but the handles look wider than normal in the picture.

The question I would be asking myself is... “have I corrected my form issues?” You said you screwed your back up with a 16 kg and poor technique so you bought a 8k. You can get away with it with light weight but moving up to a 24 kg is just asking for more trouble if your form isn’t spot on.

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Sources
1 www.nbcnews.com - https://www.nbcnews.com/shopping/fitness/best-kettlebells-n1246049
2 heavy.com - https://heavy.com/sports/2020/02/best-kettlebells/
3 fitterliving.com - https://fitterliving.com/best-adjustable-kettlebells/