The fitness world is filled with half-truths, myths, and bro-science passed down from one generation of fitness enthusiasts to the next.
One of those myths is that you can’t build muscle with kettlebells.
Even seasoned personal trainers argue that kettlebells are too light to be a valid muscle-building implement and that exposing your body to the barbell is the only way to build decent size and strength.
However, the claim that you can’t build much muscle with kettlebell training is wrong.
I have never used anything else since I started strength training around eight years ago, and the only tool I have used (besides my body weight) is the humble kettlebell.
Through kettlebell training, I have transformed myself from the inside out. I went from being fragile and filled with self-loathing to being strong, muscular, and self-confident. I am living proof that you can build muscle with kettlebells.
And my process was simple. I adhered to basic muscle-building principles while focusing on a few main lifts. More specifically, I followed the principle of progressively overloading my body with each training session and focused heavily on the grinding kettlebell exercises (squats, presses, deadlifts, rows). Those lifts are slow and controlled, whereas the kettlebell ballistics (swings and snatches) are more explosive movements that primarily build power and endurance.
The following three exercises were the mainstay of my kettlebell muscle-building program.
1. Double Kettlebell Military Press
The double military press is more than just an upper-body push exercise. It is a whole-body strengthening exercise that teaches you to generate tension and force from the ground up.
It is a safer and easier press variation than the barbell overhead press and even the dumbbell overhead press. Due to the way the bell sits on your arm, you move your shoulder in a more natural trajectory when overhead pressing a kettlebell. This significantly reduces your risk of injury.
How to perform the double kettlebell military press.
The starting point for a good press is a good rack position. After you clean the two bells into the rack, narrow your stance. For most people, especially if you have short legs like me, the stance needed to clean a pair of kettlebells is too wide to create enough stability for a powerful press through the shoulders and hips.
Once you have narrowed your stance, create full body tension by gripping the ground with your feet and tensing your glutes, quads, and abs. Tighten your pec and lats by imagining you’re squeezing a lemon between your armpits. Now you are ready to press.
Start the upward movement by pushing against the bell and imagining you are pushing yourself away from it. This will ensure you are pressing from your lats, not your shoulders. Your forearms should remain vertical throughout the pressing movement. However, you don’t need to press in a perfectly straight line.
Keep your shoulders down as you press upwards, and keep them down once you reach the lockout position. Remain in the lockout position for a few seconds before you bring the bells back down.
How you lower the kettlebells is just as important as how you bring the bells up. If you want to build muscle and set yourself up for a powerful next repetition, actively pull the bells down instead of letting them drop. Imagine performing a chin-up. By actively pulling down the bells, you gather muscular tension throughout your body, setting you up for a powerful next press.
The video below shows a demonstration of the exercise.
2. Double Kettlebell Front Squat
The double kettlebell front squat is another exercise that teaches full-body tension. It challenges your core throughout the movement and promotes an upright posture.
Similarly to the military press, this movement forces you to contract almost every muscle in your body. Your abs are challenged hard, as are your front delts, lats, biceps, forearms, and, of course, every muscle in your lower body.
While some claim that kettlebells are not heavy enough to challenge your muscles in the squat, the opposite is true.
Holding two kettlebells in the rack position for some time is already a physically and mentally demanding challenge. Do a few sets of double front squats of 5 reps with a pair of heavy bells, and you will recognize it as a powerful and effective movement for building strength and muscle in your lower body.
How to perform the double kettlebell front squat.
Clean a pair of kettlebells into the rack position. If necessary, narrow your stance. The closer your feet are, the more hip mobility you have. Make sure your shoulders are down and your lats engaged. Breathe in and brace your abs.
Maintaining a neutral spine, descend until the tops of your thighs are parallel to the ground or lower. Pull yourself down using your hip flexors. Don’t be lazy and just “fall” into the bottom position. Preferably squat down until rock bottom while keeping your feet flat on the ground throughout the movement.
Once you have reached your maximum squat depth, pause for one second before ascending. Push your feet into the ground to ascend. Your hips and shoulders ascend simultaneously, and at the top of the squat, your knees and hips are fully extended.
The video below shows a demonstration of the double kettlebell front squat
3. Double Kettlebell Bent-Over-Row
Bent-over rows are one of the most effective and simple ways to strengthen your back. The barbell bent-over row is a staple in many muscle-building programs. And if you want to focus on kettlebell training exclusively, the kettlebell bent-over row is a must in your program. Of all the kettlebell row variations, the bent-over row is the easiest to execute.
How to perform the double kettlebell bent-over row.
Place two kettlebells between your legs. You can either choose a set-up that resembles that of a double kettlebell sumo deadlift (include pic), or you can place the handles at a 45° angle.
Hinge back with your hips and reach down for the handles. Brace your core, engage your lats, and breathe in. Pull the kettlebells towards your belly button and breathe out during the pulling movement.
Keep your head neutral, and avoid rotating the torso during the pull. To ensure that you primarily pull with your back muscles instead of your biceps, focus on pulling your elbow towards your hips.
The video below shows a demonstration of the double bent-over row.
Double kettlebell training versus single kettlebell training.
My three favorite kettlebell exercises for building muscle are all double kettlebell exercises. When using two kettlebells, the overall load you can place on your body is greater, and hence, your ability to build muscle increases.
Besides, core stability will be less of a limiting factor.
For example, I can easily do sets of 5 of the double front squat with a pair of 16 kg kettlebells. However, I cannot perform a kettlebell front squat with a 32 kg kettlebell because my core is not strong enough to hold that weight on one side.
Lastly, you can cut your workout time significantly since you can work both sides simultaneously. That said, understand that double kettlebell training is only for you if you are proficient in the single-arm variations of these exercises.
Besides, you must be able to clean a pair of kettlebells into the rack position to execute a powerful press and squat.
If you have the necessary skills and are interested in double kettlebell training, go for it. You will double your fun and half your workout time 😉.