Is It Kettlebell Muscle

David Lawrence
• Wednesday, 18 November, 2020
• 30 min read

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.

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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.

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.

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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.

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.

Kettle bell swings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21st Century. Since their introduction, Russian kettle bells have become a familiar sight in many gyms and a popular choice for home workouts.

They also come in a wide range of weights, which means that you can use them at any stage of your fitness journey and can benefit whether you’re an experienced or novice user. But the question on many people’s lips is, “what muscles do kettle bell swings work?”, and that’s what I want to answer in this post.

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The two-handed swing uses the hamstrings, glutes, quads, hips, core, back, trapezium, shoulders, and forearms. The intensity means that you will feel the burn after a decent set, and with a good 30-minute workout you will be sweating profusely, your heart will be pumping faster, and oxygenated blood will be coursing through your veins.

As long as you maintain good form, you don’t have to use a heavy bell, especially for cardio training. He also advises having two additional, heavier, bells for progression and for use in some other types of kettle bell exercise.

As the kettle bell descends from the swing, gravity ensures that the bell will feel a lot heavier, especially as you reach the end of your set. As with any exercise, but perhaps more so with a full-body kettle swing workout, good form is vital to ensure the best results.

When performing the swing, all your weight should be placed on the heel and middle of the foot and should never transfer to the toes. You should also keep your neck and head in alignment with your back so ensure that you are always looking ahead at the horizon while performing this movement.

The height you raise the kettle bell will be determined by the amount of power you can muster from your hip thrust. The number of reps and sets you need to perform depends on your fitness level, what you’re trying to achieve, and the weight you’re using.

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The length and frequency of your kettle bell workouts depends on the intensity and difficulty of the session. Kettle bell swings are a full body workout, and whether you are training increasing strength or stamina, or even to lose weight, research suggests that shorter sessions are more effective.

They utilize virtually every muscle in the body, and they are effective for weight loss as well as explosive strength training. While kettle bell training is undoubtedly complementary to strength & conditioning, functional movement practice, and losing fat, it is also a fantastic modality for building muscle.

Furthermore, with kettle bells, you will be working your joints through their full range of motion. Think about your range of motion with a barbell then compare it to a double kettle bell front squat.

You will get an increased range of motion when doing kettle bell front squats. Well, an increased range of motion means you are working your muscles to their full capacity.

Lastly, kettle bell training involves offset loading, both in the exercises you do and the tool itself. The kettle bell is an offset shape, unlike barbells and dumbbells which have balanced loads.

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Kettle bells force your body to stabilize the joints uniquely. Then, couple that with single- kettle bell exercises and you are doubling down on the offset loading, getting even more muscle stimulation.

When it comes to building muscle with kettle bells, there are a few important aspects that must be in place. CHOOSE THE RIGHT EXERCISES (GRINDS > BALLISTIC) We know compound movements are essential to building muscle with kettle bells.

The basic kettle bell grinds are presses, squats, and dead lifts. Kettle bell Ballistics involve swinging movements through at least two planes of motion.

The main ballistic exercises are Cleans, Snatches, Swings, and Jerks. These exercises are great for burning a lot of calories and improving conditioning.

With that understanding, it's clear that Grinds should make up the bulk of your kettle bell training if your goal is to build muscle. Note: Heavy, two handed ballistics can also beneficial for building muscle as they put you into an anaerobic state, boosting testosterone levels.

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STAY WITHIN THE RIGHT REP RANGE (LOAD x REPS x SETS x VOLUME) For kettle bell training to be effective for building muscle, you need to choose the right repetition range. Moreover, the weight load needs to be appropriate (i.e. challenging) for the hypertrophy rep range.

So, if you want to build muscle with kettle bells, stay within the 7-15 rep range and make sure you choose a weight load that works. You should move slowly on the eccentric phase (negative movement), pause for second or two at peak contraction (i.e. bottom of a squat), and be more explosive on the concentric (upward motion).

Note: Going up to 20 reps can also be good for building muscle, as long as the weight load is appropriate and you are reaching near failure on those high rep range sets. If your kettle bells are on the lighter side for the 7-15 rep range, then you can make up for this in two ways.

First, stay at the higher end of the rep range, going up to as much as 20 reps. Also, minimize your rest time. This will help maximize your work volume and time under tension, which will stimulate muscle growth.

A muscle building kettle bell workout should include 5-6 exercises, each done for 4-5 sets. When it comes to hypertrophy training, you want to keep your rest time between 30-90 seconds.

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All in all, you want to choose a kettle bell weight that is going challenge you in the 7-20 rep range for each exercise. You will also want to keep your rest time relatively short as to maximize work volume.

Your workouts should be 30-60 minutes and within that duration you will have a lot of time under tension. By employing progressive overload you can build muscle with just your body weight alone, so, of course, you can do it with kettle bells to an even greater effect.

One thing we find very effective is keeping your body guessing while still employing progressive overload. You will know if you are progressively overloading your body because each workout will be as difficult as the last.

If your workouts are getting easier each week, then you are not progressively overloading your body. GET GOOD NUTRITION No matter how much time you spend training, if you are not eating right, you will not build muscle.

On the whole, in terms of nutrition, all you have to do to build muscle is eaten more calories than your burn, eat healthy natural foods, have a high protein intake, and drink plenty of water. You probably know all this stuff already, so we won’t beat it down in this post (if you aren’t familiar with muscle building diets, go look that up after you read this).

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TAKE YOUR RECOVERY SERIOUSLY Just like a good healthy diet is critical for building muscle, getting adequate rest is too. We suggest having 2 off days a week and get 8 hours of sleep per night.

Note: These exercise require nothing but kettle bells, so you won’t need a bench or chair like you would dumbbells or a barbell. What’s more, with the kettle bell double front squat, you will be going deep, hitting your muscles full range of motion.

Muscles worked: Quads, Glutes, Core, Shoulders, Arms, Upper Back. Overall, this is a powerful movement that is going to work your entire posterior chain.

Muscles worked: Hamstrings, Quads, Glutes, Back, Forearms This exercise is going to really hammer your hamstrings and low back, in the best way possible.

Muscles worked: Quads, Glutes, Core, Arms, Upper Back. This particular exercise requires a lot of stability and focus, and even with lighter kettle bells, relative to front squats, you can target your lower body effectively.

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Move slowly through this exercise and really focus on muscle tension. Instead of lunges, remain in the split squat stance and move up and down, flexing at the knees.

This variation will put extra emphasis on the lower quads and glutes. Kettle bell Lateral Lunge This exercise brings a nice change from your usual forward, up-down, or twisting motions.

Muscles worked: Inner and Outer Thighs, Quads, Hamstrings, Glutes, Core. To get full range of motion from the floor, stop when your elbows touch the floor (keep the tension) and extend all the way up (pause at the top and really squeeze).

Both should be moving in a very controlled manner, so that the kettle bells meet in the middle. Note: If you want to increase difficulty and hit more muscles, get into a glute bridge position (hips up off the floor).

Move slowly on the negative and explode up as best you can on the concentric portion of the lift. Both are effective, but the unilateral variation will incorporate more core stability.

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If you really want to hone in on building big shoulders, go heavy in the 8-15 rep range with doubles. The kettle bells should meet in the middle, so there is no relaxation time for your muscles during the set.

This is not an easy exercise and it should be saved for those who are more advanced in kettle bell training. This old-time strongman exercises will work many muscles and it also requires (and improves) mobility, especially the thoracic spine.

It is a true, slow grind exercise with a very complex movement pattern. With this one, start off light until you get the form down as you don’t want to injure yourself by using a kettle bell that is too heavy.

In fact, if you practice this one enough, it will be your heaviest kettle bell pressing exercise. Muscles worked: Shoulders, Back, Chest, Core, Lower Body.

Turkish Get Up This is another total body exercises with a complex movement pattern. And while this is not the best muscle building exercise, it is a great exercise to increase injury resilience and proprioception, which will help you excel in your true muscle building kettle bell grinds.

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Muscles Worked: Total Body with an emphasis on the Shoulders, Back & Core. This is a true grind, as it requires a lot of tension via strict movement.

You will get into a high hinge position, so your low back, hamstrings, and glutes will be fully activated as you use your mid and upper back and biceps to move the kettle bells. This will incorporate more core and it will target your lats and serrated anterior better, whereas doubles will hit more of your low traps and rhomboids.

This will also target your core heavily and it places the pulling focus more on your lats and biceps. The goal is to maintain tension at all times by meeting the kettle bells in the middle.

Muscles worked: Back, Glutes, Hamstrings, Forearms, Biceps If you want to work on building all around muscle and power, hit this movement with doubles, but if you want to target smaller stabilizer muscles and make things more “functional”, go for a single.

Muscles worked: Full Body with emphasis on glutes, back, shoulders and core. Kettle bell Double Snatch This movement is also a hybrid of a ballistic and grind.

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It’s going to get your heart racing like crazy and it's going to especially hammer down on your shoulders and core. Muscles Worked: Entire Posterior Chain & Core, Quads, Hips, Shoulders.

One complex for a few sets per workout will be very effective for your muscle building goals, plus they are great for keeping off fat while bulking up. For those who don’t know, a complex is a series of movements, done as one large set.

Best of all you don’t have to be in a gym to do the kettle bell exercises most often you can do the entire workout in your backyard, or anywhere you have some open space. Kettle bell exercises tend to concentrate all at once on different muscle groups, and they are very effective in cutting fat and improving the metabolic rate.

When you eat in a calorie surplus, they’re also going to be a perfect way to develop more muscle mass and move the performance to the next level. This is a good multitasking exercise for hitting the shoulders at the same time, so by using it, you can potentially cut back on the total amount of work you have to do.

You should try and stay as upright as possible in this kettle bell exercise to prevent lower back pain from developing. This movement will replace the standard dumbbell dead lift and is great for developing stronger hamstrings and lower back.

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The alternating floor press will do just that and will also work the deltoid muscles as they struggle to maintain balance throughout the lift. Since this exercise is performed sitting entirely on the floor, you’re going to find that it really takes any momentum out of the movement pattern, helping you see better shoulder results.

Since at points throughout the movement you will be required to maintain a high level of balance this will cause the abs to contract maximally deep within the core. If you are someone who does prefer to do a couple of exercises however or you are really looking to dramatically boost the overall strength you see, then you should consider a kettle bell figure 8.

As you pass the kettle bell from one hand to the other you’ll also work the shoulders to a degree, further increasing the benefits you see from this movement. Because of the nature of this movement, it will also stimulate the quad muscles as well, so it’ll be good to add if you’re performing a lower-body or full-body workout.

The bottoms-up clean from a hang position is great for targeting the forearms so it can be added towards the end of your workout to finish the muscles off. You should avoid doing this earlier however as if you’ve pre-existed the forearms, initially you might find that this really hinders your ability to lift heavy during the other upper body kettle bell exercises that have been described.

While the specific muscle benefits are clutch, the best part is that this movement translates to a more fit and powerful body overall. A 2012 study published in the Journal of Strength and Conditioning Research found that kettle bell swing training increased both maximum and explosive strength in athletes, while a study conducted by the American Council on Exercise found that kettle bell training (in general) can increase aerobic capacity, improve dynamic balance, and dramatically increase core strength.

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“Because you are only using one side of your body, you must keep tension in your core at the top of the swing to stay balanced,” says Carr. “The one-handed swing is slightly more difficult because you're being challenged to control the entire movement with one side.

As a result, it's best to start with a lighter weight and build up as you become more comfortable with the movement.” Stand with feet shoulder-width apart and a kettle bell on the floor about a foot in front of toes.

Hinging at the hips and keeping a neutral spine (no rounding your back), bend down and grab the kettle bell handle with both hands. To initiate the swing, inhale and hike the kettle bell back and up between legs.

C. Powering through the hips, exhale and quickly stand up and swing the kettle bell forward up to eye level. When you're done, pause slightly at the bottom of the swing and place the kettle bell back on the ground in front of you.

(Alternate swings with heavy kettle bell exercises for a killer workout.) To help you do this, blow your breath out when the kettle bell reaches the top, which will create tension in your core.

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. 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.

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).

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.

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.

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.

Despite their simplicity, kettle bells are one of the most useful and versatile tools any fitness enthusiast can have. From casual exercise lovers to expert bodybuilders kettle bell swings are a favorite because of their effectiveness.

The Kettle bell swing is so effective because it’s the only type of exercise that works on the human frame while it also offers other significant benefits like: A study on ballet dancers by the University of Paul in Italy tried to find out if the kettle bell swing can increase balancing ability.

The researchers divided the participants into two groups: one that trained using ordinary exercises, and the other followed a kettle bell swing routine. By the end of the study, the researchers found that the group that did the kettle bell swing regularly increased their balance.

Building your body’s endurance enables you to run faster, function better, heal quickly and even have a better heartbeat. Apart from proper form, the efficiency of performing a kettle bell swing also depends on your breathing.

Having the right breathing pattern helps you increase the force and speed when doing the swing. This breathing pattern engages your diaphragm; this, in turn, helps improve your lung efficiency.

The extra work your abdominal muscles and latissimus Doris do, help in strengthening your core causing your abs to develop in the process. This enables your body to burn more calories even after you complete your workout, which eventually leads to weight loss.

The kettle bell swing incorporates different types of exercises, and this helps every muscle group in the body. Experts recommend that the kettle bell swing workout should be done twice or thrice a week.

They not only offer numerous benefits, but they also incorporate multiple exercises in every swing. 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? I am able to work the 40 kg on some moves (swings, goblets & TGU) but still use the 24 a lot.

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.

Basically you could still progress with it... Do dead lifts, 2 arm swings, progress to one arm swings, practice cleans, try to press it with leg drive until you can strict press it. 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? “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 ...

Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably? 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.

“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.

Gluteus Maximus (13) Bicep memoirs (long head) (14) Semitendinosus (15) Semimembranosus (16) Truth be told, there are plenty more muscles used during the kettle bell swing but I’ve tried to stick to the most common and known ones, I also categorized them a bit differently than normal.

If your grip has no endurance then you won’t be completing high reps unbroken. Throughout the swing, your erector spinal muscles need to work to keep your spine erect, and there is actually a lot more going on inside as well to protect the spine and brace the abs.

These are the muscles that create the movement which is the hip and knee extension only when we’re talking about the conventional kettle bell swing. Keeping the knee above the ankle is important when hip hinging, if the knee comes excessively forward, then the movement starts to turn into a squat.

Not a great quality video at all, but the content is, I explain how to prevent the common back aches from the kettle bell swing, whether using the conventional/Russian or American swing. The following is a drill I use for teaching the deep hip hinge insert which is what happens during the back swing and is also used to prevent bobbing of the kettle bell.

If you want to be efficient with the American swing, stay safe, and be able to perform high reps then there is no doubt in my mind that you should lay the foundation with the conventional kettle bell swing and then continue that knowledge through the kettle bell snatch. Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.

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2 www.walmart.com - https://www.walmart.com/c/brand/valor-athletics-kettle-bells
3 www.walmart.com - https://www.walmart.com/ip/Valor-Fitness-CKB-Chrome-Kettlebell-8lbs-70LBS/50664808
4 completefitnesssupply.com - https://completefitnesssupply.com/product/valor-fitness-ckb-70-chrome-kettlebell-70lb/
5 www.constantlyvariedgear.com - https://www.constantlyvariedgear.com/blogs/cvg-blog/the-unlimited-benefits-of-kettlebell-swing
6 www.americanfitness.net - https://www.americanfitness.net/freeweights.aspx
7 www.titan.fitness - https://www.titan.fitness/available-items/
8 www.army.mil - https://www.army.mil/article/82403/kettlebells_offer_multi_faceted_workout_to_keep_fort_bragg_soldiers_family_members_fit
9 breakingmuscle.com - https://breakingmuscle.com/fitness/the-top-5-exercises-to-strengthen-your-neck
10 valor.militarytimes.com - https://valor.militarytimes.com/award/7
11 www.valorstudios.com - https://www.valorstudios.com/
12 forum.bodybuilding.com - https://forum.bodybuilding.com/showthread.php