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How To Build Muscle With Kettlebells In 5 Simple Steps

author
Daniel Brown
• Sunday, 27 December, 2020
• 10 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 … All the ‘grind based’ exercises above can, and often should, be performed with 2 kettle bells to save time and overload the body.

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. If your heart rate is higher than usual then you should probably take another days rest.

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.

Initially, we were a little skeptical of a kettle bell and its use, however, with us getting better informed, we realized that this equipment is not only extremely flexible and effective, but it also makes working out fun and challenging. 1) If you are someone who favors the no-sweating approach to weight loss or muscle sculpting, then kettle bells are not for you.

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The exercises you do holding a kettle bell do not go easy on your joints, necks, shoulders or hips. Hence, if you suffer from hip pain, arthritis or the like, speak to your physician before you start.

3) A lot of people think that kettle bells are easy to use and hence the weight does not matter. Step 1: Stand with your legs shoulder width apart and hold a kettle bell in each hand.

Step 2: Jump and use the momentum to lift your arms up to bring them to your shoulder level. Be sure to hold the kettle bell firmly and place it at the back of your wrists for added support.

These exercises are essential if you want to get a muscular body and build more muscles. The dead lift will allow the muscles to grow to the hamstrings, back, hips, and glutes of your body.

Grab the handle hard and then try to pull the shoulders backward Lift the kettle bell not by pulling it upwards but by pushing it through the grounds Now stand tall and then squeeze the gluten. It is one of the best exercises to strengthen your muscles and burn fats from your body.

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This exercise will develop power in the core, glutes, and hamstrings of your body. It is one of the most explosive, phenomenal exercises that will sculpt the huge traps, ripped triceps, and big shoulders.

Another benefit of this exercise includes core stability that will force your body to generate more power, especially from the lower parts of your body, which would transfer to the kinetic chain through the arms. Lower your body in a partial squat position and try to explode upwards using your legs.

Now carefully bring the kettle bell back to the initial rack position and then repeat all the steps. It is a type of power exercise that will swing the kettle bell to rack position.

It is a very efficient and safe method to bring your kettle bell to a rack position specifically for the overhead exercises. Hike the kettle bell in between your legs just like a football and move the hips forward.

It is a kind of power exercise that will allow you to swing the kettle bell in an overhead position. Hike the kettle bell between your legs and then drive your hips forward.

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Use this as a power exercise; include it at the beginning of the end of your workouts. 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. 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.

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.

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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.

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.

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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).

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.

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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.

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.

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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.

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.

Avoid processed crap, cook for yourself, prep meals, plan shopping 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. If you disqualify, there are literally thousands of other effective functional mass programs that are suitable for you.

Other Articles You Might Be Interested In

01: Russian Term For Kettlebell
02: Russian Word For Kettlebell
03: Free Kettlebell Workouts For Men
04: Free Kettlebell Workout For Women
05: Frequently Asked Questions About Kettlebell Training
06: 20kg Kettlebell Where To Buy
07: Proper Form For Kettlebell Deadlift
08: Proper Form For Kettlebell Swing
09: Proper Technique For Kettlebell Swing
10: What's A Good Kettlebell Weight To Start With
Sources
1 www.onnit.com - https://www.onnit.com/academy/what-is-the-best-kettlebell-weight-to-start-with/
2 www.cavemantraining.com - https://www.cavemantraining.com/caveman-kettlebells/weight-kettlebell/
3 www.mensjournal.com - https://www.mensjournal.com/health-fitness/how-to-choose-the-right-kettlebell-weight-w447908/
4 zackhenderson.com - https://zackhenderson.com/kettlebell-sizes-to-start-with/