The predicament people get in when practicing with a kettlebell is they often wonder how to gain muscle with the thing. I’ll tell you: Gaining muscle is no different with kettlebells than it is a barbell or set of dumbbells. You need repetition and resistance and a good set and rep scheme. Also, the right exercises.
There are four lifts I rely on for gaining and maintaining muscle with kettlebells. They are:
1) Double Clean and Press (or see-saw press)
2) Front Squat
3) Bent Over Row
4) Loaded Carry
(In case you’re unfamiliar, you can see me demo most of these moves as part of a complex, ==> HERE.)
And, there’s your workout. Do this 3x/week. I would start with a few heavy sets (3 – 5 reps), more strength-oriented, then a few lighter sets (8 – 15 reps), for hypertrophy.
You could get fancy if you wanted, and do EMOM sets. Say, 5 double clean and press, every minute, on the minute, for 10 minutes. Next day, 8 double clean and presses, EMOM, for 10 minutes. And so on. Intensity rotated, of course.
But that isn’t necessary.
Lift heavy, get stronger, and eat to grow.
Strong ON!
– Pat
PS – You might also enjoy my Inner Circle. Got a few muscle building programs in there.
Buffedd says
So this is how you use a kettle bell. This equipment is very intriguing to me.
Gerardo Gonzalez says
Hello. The link you posted above showing the complexes (In case you’re unfamiliar, you can see me demo most of these moves as part of a complex ==> HERE.) is not working for me. Can you check it out please?
Pat Flynn says
Swapped the link out, should be good to go.
Gerardo Gonzalez says
Than you!!!!