Are you trying to build muscle? Kettlebells are probably not the star of your hypertrophy plan. But they should be.
All you need to make serious profits are 10-15 exercise variations that you enjoy and that you can hit hard. Can't you imagine one? Just start. Choose exercises that require less learning.
You could go far beyond that, but if you're a meathead like me, the basics will serve you well.
1 – Heavy Russian Kettlebell Swing  You will quickly see results if you run them with either high volume or high load. The effects are similar to that of an inverted Hyper, which tightens the buttocks complex, the spinal column and the hamstrings.
In addition, the front core experiences a considerable contraction in the end region. And you will get a huge pump in your forearms and traps. The Russian swing is really a whole body movement.
The catch? Stronger people usually don't have access to a kettlebell that's heavy enough to get the job done, so you may want to add a band for resistance.
Note, however, that adding tape resistance changes the intent of the move. Increased demand for fast twitch fibers. While this is not a bad thing, maintaining this power output for larger sets can be more difficult, so changing the number of reps will suit you better.
Band Resistant Russian Swing
Perform a total of 100-200 repetitions and increase the volume over time. Or do 10 sets of 10 reps with band resistance. Try an EMOM or "every minute at the minute" approach.
2 – Double Kettlebell Swing
Another great option if you don't have access to a particularly heavy kettlebell is to add another bell to the mix. This creates a one-sided effect with two working members instead of one.
The contraction of the gluteal muscles at the top of each repetition can be stronger with this variation than with the last one.
Load more and shoot about 100 reps after total.
3 – Double-Kettlebell Box Squat
This is a challenging variant of Squat that you have probably never tried before. It is definitely not for beginners. In fact, this version may be more difficult than its barbell counterpart. If you use the box and split the phases of the lift, the level of difficulty becomes even greater.
This is a great variant if you unload from the barbell what you would like to do from time to time.
It can also improve the front core function when squatting. You know how coaches like to say, "Hold on to your abs," right? With this variant, there is almost no choice not to do this!
Do 4-6 sets of 8-10 reps with a 13-15 inch box.
4 – Double-Kettlebell Front Rack Walking Lung
People often make this variation wrong by putting the bells on their shoulders. But that will nullify the purpose of what you want to achieve, namely the strength of individual limbs while the midline remains engaged. So don't let the kettlebell rest on your body.
Do 3-4 sets with 20-30 steps.
5 – Kettlebell Hammer Curl
It's a nice change from its counterpart to the barbell because of the placement of the load and the higher demands on the forearm flexors. The handle of the kettlebell is thicker than that of a standard dumbbell.
Do 3-4 sets of 8-10 reps.
6 – Double-Kettlebell Clean & Jerk
This works best in a conditioning setting. Why? Because it is a globally demanding movement that is more challenging for the airways than for the local muscles.
The learning curve is "higher than any of the other movements listed", but not nearly as long as that of the barbell. However, I would recommend learning each train individually first.
Do three laps for the time:
- 15 Double Kettlebell Clean & Jerk
- 500-meter series
7 – Double-Kettlebell Push Press  Pushing overhead is one has become a controversial topic, and for the recording most people are better at NOT pushing overhead.
With kettlebells, however, the load is in a better position than when using a barbell. This keeps the shoulder joint centered. And most people don't have to do excessive spinal extension to gain freedom of movement, especially when locking themselves out.
In addition, the one-sided component is exactly what more people need anyway, so this version actually increases your overhead Press.
Do 3-4 sets of 6-8 reps.
8 – Bottom Up Kettlebell Floor Press
Get ready to be humble. The biggest limiting factor in this exercise (which is why I almost decided not to share this exercise) is finding the right load. Most need less than 25 pound kettlebells. I'm using 18 pounders in the video.
However, if you have access to two lighter bells, this is an excellent version for training the top of your bench press lock while improving the stabilization of the lats. This variant also forces you to keep your shoulder joint centered, which leads to better joint health.
Do 3-4 sets of 5-7 reps.
9 – One-armed kettlebell series with rotation
This increases the difficulty of grip and the demands on the biceps. It is also a novel version of the one-armed series, as the load is placed compared to a standard barbell.
Do 4-5 sets with 8-10 repetitions per side.
10 – Single Arm Front Rack Carry
Learn how to support and create a 360 degree tension, which is critical to the safety of large elevators such as squats and deadlifts.
In this case, I decided to wear the one-arm front carrier simply because I see that too many people are doing it wrong. If you do this one-sidedly, you can give a tactile hint with the other hand to keep the abdominal muscles tight and switched on.
Do 4-6 "repetitions" of 90 feet. Switch sides at 90 feet and return.
Regardless of whether your goal is strength and performance or whether you are getting better at "fitness sports", kettlebells have a number of advantages.
The fact that you can experience a new stimulus during this time. Otherwise, basic movements are important to avoid stagnation. It is also important that you are interested and excited to exercise every day.
Kettlebell Swings – You Are Doing It Wrong
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