Swing them daily / every other day (pending the weight) along with body weight exercises. As a former Army Special Operator..kBs etc. is the way to go to be fully functional and mobile.
@@Kembaraku yes. Schuyler has a video on here that the workout consists of 12 min (30 Sec swing / 30 Sec off). I’ve built myself up to now swinging a 70 / 70+ lbs KB doing 15-20 reps during the 30 Sec swing. I also alternate doing the working utilizing the “suitcase” swing (40lbs KB per arm) 2. 100 heavy KB swings - 20 swings / 1 min rest Cheers 🍻
100 swings after the morning coffee with a 28kg! I love kettlebells, they may not bulk you in a bodybuilding fashion but bring 200 pounds of solid lean muscle is far better in my humble opinion! 🙏
Yes. Yes. They do. I have been in relatively good shape most of my life. No body builder by any means. I started kettleball swings a month ago, and the side of my torso is getting very strong. I feel cardio too and now I am up to 100 swings a day. I figure the rest will come soon. Been swinging 15 pounders. Just got a 25 pounder and will work it into the schedule.
I just started; i use 20lb dumbells, so i started with a 25lb kettle, and just bought a 35lb kettle; since swinging uses both hands/arms. 20+20 = 40. And store didn't have a 40lb so went with 35
I'm using the swing for cardio. I hate running, so the swing helps with getting my heart going and loosen up. I love doing the flip and spin tricks. Just fun
Great content, thanks for posting. My experience is this: I'm 53 with currently left hip arthritis and had bad weak knees. I took matters in my own hands and didn't listen to the advice doctors gave me - to not stress my knees and hips. I couldn't do a single body squat because of the pain. I stuck to it and a few months later a was able to deep squat and began adding weight. Today, my knees feel like they did when I was 20! I now do deep Bulgarian split squats and single leg RDLs in order to strengthen my glutes so that I can address my hip issues. I am beginning to see progress there too. Anyhow, I've tinkered with many things in order to find what works. My best results came from a 50/50 combo of dumbells/barbells and kettlebell work. After each strength workout, I either double swing (outside suitcase swing) or double clean and press or best of all... double snatch. I find the traditional two hand swing doesn't do as much as the double suitcase swings do. Since I have an office job, I refer the outside double swings because it forces my shoulders to externally rotate and undo all the bad postures during the day when sitting at work, driving home, eating etc. With KBs I do all my zone 2 and zone 5 VO2Max work. I find this to work best... FOR ME. Cheers!
I have found kettlebell to give functional strength. I am swinging for last 4 years and I feel functionally super strong. I had put on about 17 kg+ of lean muscle in this period. I am not a trained wrestler and I tried to wrestle with a well trained wrestler from the caucus mountain area where they are renowned for wrestling and he said I was functionally super strong. The strength kettlebell builds is very rugged and functional. Thanks to kettlebell swings.
I did kettle bell swings for the 1st time on Sunday (2 days ago) and my whole body is still hurting. I didnt think it was that much of a workout I did 100 reps with sets of 10 x10 it was quite easy but my god my legs and shoulders are in bits. I hurt when I go to sit on the loo in particular. I have to kind of just fall on it lol. Kettle bells are no joke.
Thank you for this. You made it clear that no one should use KBs to try to look like 'Ahnahld'. It's said, "We don't do kettlebells to get good at kettlebells, but to get better at everything else." KBs give a full-body workout. The muscle you add is over large portions of your body, unlike conventional weight lifting, with 'leg day', arm day', 'back day'. 'trapezius day', and all that other boring stuff. I once read about a guy who was benching a lot of weight (I don't remember how much). As an experiment, he decided to stop the barbells and swing a KB for a while. I think it was three months. He chose to swing a 75 kg bell as I recall. At the end of three months (or whatever), he could still press the wight he was pressing when he took up kettlebelling. My conclusion is that KBs might not give you a classic bodybuilder's physique but they build awesome effective strength. I believe it's called functional strength.
I was under the impression that the KB swing was supposed to help with the weak point stabilizers thus enabling you to do more on the big stuff like Deadlift..............
I do KB swings twice a week for heart and lungs. I have a 53 lb bell. I am doing 3 sets of 70 swings. There are two things I don't like about them. First, it takes about 40/ 45 swings to start really feeling the work load. Second, at higher reps it becomes kind of mindless. I can't bring myself to count out all 70. I had to count 1thru 9-10. 1trhu 9- 20 etc. I finally noticed on the wall clock that at my pace , 50 swings hit at 1:30 and 60 swings at 1:45 and 70 at 2:00. Now I just glance at the clock and let my mind wander.
What you can do is adding more movements for variations like the clean and the snatch. This way there is variations in your swings. What I do is set a time like for example 10 minutes and just start swinging. I switch between variations on feel, I don’t count reps. Look up the Sovjet systems for programming if you still want to count reps but want to counter boredom. But I assure you that setting a time and just giving your all is as good if not better than counting reps.
I try to swing(one handed) twice a week and snatch twice a week. Don’t always get the work in due to a more physically demanding job. Usually every minute on the minute for 4-6 reps per side. If I want an easier day one side each minute, for a harder day both sides no rest each minute
its great for core and overall conditioning.. not sure its for building massive biceps or such.. but if your just trying to get in shape then kettlebell is great.. you will get shredded the first couple of sessions and it will be painful,.. enjoy
I went up in weight four times with kettlebells and currently have two different sized bells I use for specific workouts. Not sure why you say that people typically just pick one weight with kettlebells and never change it. There are a lot of different sized bells and most people go up a few times, as they get stronger.
Good overview. We are not 100% sure of the "what, how, and why" mechanisms that produce muscle growth, but we have observed that stressors such as muscle tension, muscle damage, and metabolic overload (typically considered "the burn") can all result in muscle hypertrophy. That said, kettlebell swings are not intended produce big mass gains, but overall strength and conditioning. Muscle size and muscle strength are related, but not a direct 1:1 ratio. If you want to build more mass using a kettlebell, then you will need to incorporate additional kettlebell exercises. One minor wording issue I noticed is that you called what bodybuilders use "weights." A kettlebell is also a weight. You meant to say barbells and dumbbells, I presume. All of these are weights, so in the future it would be a good idea to use more precise and accurate language.
It's not the type of weight that builds muscle it's the routine in which you lift it..kettlebell routines are mostly stamina type with full body moments..you take that same weight and lift it like a body builder and you gonna build muscle ..so the kettlebell is more versatile than most people give it credit
I'm not looking to build muscle from kettlebell swings. My goal is to run an Olympic triathlon. Have you ever seen a triathlete as big as nick walker? I know an Ironman triathlete who is ripped but not really big.
If you have a job where you're sitting on your ass all day and getting no exercise, then pretty much ANYTHING is good. The kettlebell sounds pretty kickass to me.
I did a variation of Tim Ferris's 4hr body in 2012 and only used kettlebells for weights, with swings as the backbone. First attempt at swings was a 16kg bell for 11 reps and I was smoked. 4th workout, ending the 2nd week, I did a descending ladder starting with a 48kg bell, then a 40/36/28/24/16/12 when each got too heavy. Cumulative weight in under 5 minutes was 2256kg, compared to my swing total of 176kg less than 2 weeks before and twice the cumulative total of the entire first workout. I was also eating 1kg of steak a day. After 4 weeks, I'd gained 36lb of muscle and shed 22lb of fat. After 3 weeks, I was leaning against a wall and there seemed to be something between me and the wall. I'd once dressed in way too much of a hurry a few years before in the dark and snatched up a work shirt only to be pointed out later that i had another rolled up shirt sitting across my shoulders that I never noticed in the dark or the rush to not be late. This time, it was just my traps. They grew like weeds from kettlebell swings. BUT you need the nutrition. I did it again 2019 with my nephew when he asked me to help him stronger for his job, & I lost 20lb of fat in 4 weeks, but I didn't up my meat intake and ate normally (so 90% Uber Eats), so only gained 12lb of muscle that time. Performance improvements were similar.
Been looking for a comment like this. I’m day 3 into this. Just started the swings. 16kg for 90 reps but in 3 sets. It’s awful but wow it gets the heart going and everything tbh. The nutrition is fun as I eat ok at the moment but I’ve cut the snacks until cheat day. Hopefully come back and share an update in 4 weeks.
That’s amazing. So swings were the staple of your program, but what about other lifts and taking them to failure like Tim mentioned in the 4 hr body? Also, how many days per week did you swing vs the other lifts? Thanks.
@@13Ambro I decided to use a MFF style, rather than MMF, i.e. momentary failure of form, rather than momentary muscular failure. I did that for safetry reasons and to avoid CNS fatigue, since I was in lousy shape. When I was younger, I did a lot of pushing past failure with techniques like drop sets, negatives and forced negatives, but the DOMS was obscene. I was using a 7 day split, so a week for each group to recover, but that training wasn't compatible with my lifestyle anymore. I need to go up stairs a lot. I did a bunch of testing and decided on 5 rep minimum, 25 rep maximum as the weight guide. If I couldn't get 5 reps with perfect form, the weight was too heavy. If I could get more than 25, it was time to go up a size. Swings were 15 to 50 reps. So I'd start with swings, pullovers, 1leg DL, floor flyes, front squats, high pulls, unilateral C&P and renegade rows. One set of each, up to 5 minutes rest. Tuesday and saturday. I did some mobility work every day and 10 minutes of bodyweight squats as soon as I woke up. On wednesday and Sunday, I'd do 5x5 hanging leg raises, zero momentum. The progression was insane, but the corollary of that was after about 8 weeks, the workload was getting too much. I'd go so hard early, that it'd take twice as long to finish the last 3/4 of the workout and lift half as much in total, so you end up having to go to a split anyway. So there's a time limit on it. There's no exercise that can compare to swings for weight moved/time, especially with drop sets, so that's where the WTH effect comes in. When I was measuring total tonnage, my inflection point was coming in at around 10,000kg for a workout. Once I was hitting that for full body, twice a week was too much. That was when I had to drop to once a week to keep seeing progress. By 12 weeks, I gave up on full body and went to a 4 day split, removing the ones set limit as well. Numbers were back to former progress, but fat loss started to taper off as well. I threw in EDT as well, to remove temptation to chase weight and total at the expense of efficiency, putting a hard time limit of 15 minutes per bodypart.
I mad a T shaped swing bell that I can load with up to 255 pounds, maybe 280. The force required to swing to shoulder height is about 2.5x the force required to deadlift that weight so swinging a 150 pound swing bell to shoulder height is about the same force as a 375 deadlift, though you probably need to match 2-3 swings per rep to get time under tension.
1 second in.. "CaN YoU GeT ShrEddEd.." Not EVERYONE is looking to be like a chunky, inhumane looking gym-bro.. some of us just want to be fit, and look human.
Those kettleball edgelords with their absurd exercises and conditioning complexes distracted the greater strength and conditioning world from the almost common sense knowledge they themselves already had. You have to use the same movements with kettleballs to build muscle that you do with other weights like squats, presses, hinges. And you have to increase the weight!
This is so stupid. Who uses KBs to build muscle in arms? You use it to target glutes and hamstrings, back, improve cardio. Why would the only muscle you show how to build be arms?
How often do you include kettlebell swings in your workout?
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@@gawgaw6941 I believe Schuyler addressed that shortly after the picture showed. I think he said it didn't make any difference to his argument.
Swing them daily / every other day (pending the weight) along with body weight exercises. As a former Army Special Operator..kBs etc. is the way to go to be fully functional and mobile.
Can be more specific? That daily, for how long, or for how many repetition of the swing?
@@Kembaraku yes. Schuyler has a video on here that the workout consists of 12 min (30 Sec swing / 30 Sec off). I’ve built myself up to now swinging a 70 / 70+ lbs KB doing 15-20 reps during the 30 Sec swing. I also alternate doing the working utilizing the “suitcase” swing (40lbs KB per arm)
2. 100 heavy KB swings - 20 swings / 1 min rest
Cheers 🍻
Agree. Kettlebells are the most functional exercise equipment.
Coast to coast LA to chicago..
As an SAAS Customer Support Agent, I concur
100 swings after the morning coffee with a 28kg!
I love kettlebells, they may not bulk you in a bodybuilding fashion but bring 200 pounds of solid lean muscle is far better in my humble opinion! 🙏
You're a brave one. I would be doing a hundred strains on the toilet if I did it in that order lol.
@@someguyusa 😄😄😅
@@someguyusalmao
Yes. Yes. They do. I have been in relatively good shape most of my life. No body builder by any means. I started kettleball swings a month ago, and the side of my torso is getting very strong. I feel cardio too and now I am up to 100 swings a day. I figure the rest will come soon. Been swinging 15 pounders. Just got a 25 pounder and will work it into the schedule.
I just started; i use 20lb dumbells, so i started with a 25lb kettle, and just bought a 35lb kettle; since swinging uses both hands/arms. 20+20 = 40. And store didn't have a 40lb so went with 35
I'm using the swing for cardio. I hate running, so the swing helps with getting my heart going and loosen up. I love doing the flip and spin tricks. Just fun
Great content, thanks for posting. My experience is this: I'm 53 with currently left hip arthritis and had bad weak knees. I took matters in my own hands and didn't listen to the advice doctors gave me - to not stress my knees and hips. I couldn't do a single body squat because of the pain. I stuck to it and a few months later a was able to deep squat and began adding weight. Today, my knees feel like they did when I was 20! I now do deep Bulgarian split squats and single leg RDLs in order to strengthen my glutes so that I can address my hip issues. I am beginning to see progress there too. Anyhow, I've tinkered with many things in order to find what works. My best results came from a 50/50 combo of dumbells/barbells and kettlebell work. After each strength workout, I either double swing (outside suitcase swing) or double clean and press or best of all... double snatch. I find the traditional two hand swing doesn't do as much as the double suitcase swings do. Since I have an office job, I refer the outside double swings because it forces my shoulders to externally rotate and undo all the bad postures during the day when sitting at work, driving home, eating etc. With KBs I do all my zone 2 and zone 5 VO2Max work. I find this to work best... FOR ME. Cheers!
This is fantastic, I appreciate you sharing! Keep up the amazing work.
Thank you!
Started swinging Kettlebells 2 years ago and I was able to last 3 rounds with Khabib, HIGHLY RECOMMEND!
Legend has it Khabib is actually a Kettle bell.
Swung his way through the UFC without getting dropped...
Dude seriously ? 😂
An important note: Most people who do kettlebells don't do steroids. Most bodybuilders do. That makes a realllly big difference to how big you get.
I like to think people who do kettlebells do it to get strong, not big. I'd much rather be lean and strong than just big
Heavy one handed swings (70lbs or more) will give you an insanely shredded back, with some Glute/Quad development.
I'm sure!
I have found kettlebell to give functional strength. I am swinging for last 4 years and I feel functionally super strong. I had put on about 17 kg+ of lean muscle in this period. I am not a trained wrestler and I tried to wrestle with a well trained wrestler from the caucus mountain area where they are renowned for wrestling and he said I was functionally super strong. The strength kettlebell builds is very rugged and functional. Thanks to kettlebell swings.
I did kettle bell swings for the 1st time on Sunday (2 days ago) and my whole body is still hurting. I didnt think it was that much of a workout I did 100 reps with sets of 10 x10 it was quite easy but my god my legs and shoulders are in bits. I hurt when I go to sit on the loo in particular. I have to kind of just fall on it lol. Kettle bells are no joke.
Great review & warning. Appreciated. Looking to ramp up my training
Very good and nuanced take on this. Kettlebells are absolutely fantastic but they are not the end-all be all of fitness.
I think it will build farm boy muscles, that's what my father told me
Great video! 🔥
Lower back and hamstrings development for me with high rep KB swings and snatches with weights from 24kg - 32kg
Thank you for this. You made it clear that no one should use KBs to try to look like 'Ahnahld'. It's said, "We don't do kettlebells to get good at kettlebells, but to get better at everything else." KBs give a full-body workout. The muscle you add is over large portions of your body, unlike conventional weight lifting, with 'leg day', arm day', 'back day'. 'trapezius day', and all that other boring stuff.
I once read about a guy who was benching a lot of weight (I don't remember how much). As an experiment, he decided to stop the barbells and swing a KB for a while. I think it was three months. He chose to swing a 75 kg bell as I recall. At the end of three months (or whatever), he could still press the wight he was pressing when he took up kettlebelling.
My conclusion is that KBs might not give you a classic bodybuilder's physique but they build awesome effective strength. I believe it's called functional strength.
You can’t write for your life 😂
Donny Thompson tells a story that sounds like this
After 3 months of kettlebelling, he was still where he was at at the beginning of the 3 months of kettlebelling
I don't think 75kg kettlebells exist.
+1 for 'pulling the handle apart'. I think this actually improves form nevermind anything else.
I subscribed because the shirt is cool and I love kettlebells
Kickstand RDLs with KBs are building my hamstrings lowkey.
I was under the impression that the KB swing was supposed to help with the weak point stabilizers thus enabling you to do more on the big stuff like Deadlift..............
Great explanation of the small difference with the arms💪. Love the "sign/logo" on your shirt, nice artistic thinking👌
A great exercise. I'm not sure if they build muscle though.
I do KB swings twice a week for heart and lungs. I have a 53 lb bell. I am doing 3 sets of 70 swings. There are two things I don't like about them.
First, it takes about 40/ 45 swings to start really feeling the work load.
Second, at higher reps it becomes kind of mindless. I can't bring myself to count out all 70. I had to count 1thru 9-10. 1trhu 9- 20 etc.
I finally noticed on the wall clock that at my pace , 50 swings hit at 1:30 and 60 swings at 1:45 and 70 at 2:00. Now I just glance at the clock and let my mind wander.
What you can do is adding more movements for variations like the clean and the snatch. This way there is variations in your swings.
What I do is set a time like for example 10 minutes and just start swinging. I switch between variations on feel, I don’t count reps.
Look up the Sovjet systems for programming if you still want to count reps but want to counter boredom. But I assure you that setting a time and just giving your all is as good if not better than counting reps.
Thanks
I try to swing(one handed) twice a week and snatch twice a week. Don’t always get the work in due to a more physically demanding job. Usually every minute on the minute for 4-6 reps per side. If I want an easier day one side each minute, for a harder day both sides no rest each minute
its great for core and overall conditioning.. not sure its for building massive biceps or such.. but if your just trying to get in shape then kettlebell is great.. you will get shredded the first couple of sessions and it will be painful,.. enjoy
I went up in weight four times with kettlebells and currently have two different sized bells I use for specific workouts. Not sure why you say that people typically just pick one weight with kettlebells and never change it. There are a lot of different sized bells and most people go up a few times, as they get stronger.
Good overview. We are not 100% sure of the "what, how, and why" mechanisms that produce muscle growth, but we have observed that stressors such as muscle tension, muscle damage, and metabolic overload (typically considered "the burn") can all result in muscle hypertrophy. That said, kettlebell swings are not intended produce big mass gains, but overall strength and conditioning. Muscle size and muscle strength are related, but not a direct 1:1 ratio. If you want to build more mass using a kettlebell, then you will need to incorporate additional kettlebell exercises.
One minor wording issue I noticed is that you called what bodybuilders use "weights." A kettlebell is also a weight. You meant to say barbells and dumbbells, I presume. All of these are weights, so in the future it would be a good idea to use more precise and accurate language.
It's not the type of weight that builds muscle it's the routine in which you lift it..kettlebell routines are mostly stamina type with full body moments..you take that same weight and lift it like a body builder and you gonna build muscle ..so the kettlebell is more versatile than most people give it credit
Depends upon the training plan...and the weight used...
Nice shirt, man.
Where did you get your shirt?
Right now I'm doing 160 swings a day with 24kg in sets of 10 OTM.
Randy, what do you want, a medal?
Keep going man
Digging that t-shirt bro.
I'm not looking to build muscle from kettlebell swings. My goal is to run an Olympic triathlon. Have you ever seen a triathlete as big as nick walker? I know an Ironman triathlete who is ripped but not really big.
3.37 who wants to look like that we’re not belgian blues 🤣🤣
I’m not sure you can say certainly that if a kettlebell athlete did the same steroids cycles they wouldn’t look like a bodybuilder.
If you have a job where you're sitting on your ass all day and getting no exercise, then pretty much ANYTHING is good. The kettlebell sounds pretty kickass to me.
Greatly info
I feel healther with muscle with a reasonable fat percentage. I never felt healthy with abs.
I did a variation of Tim Ferris's 4hr body in 2012 and only used kettlebells for weights, with swings as the backbone. First attempt at swings was a 16kg bell for 11 reps and I was smoked. 4th workout, ending the 2nd week, I did a descending ladder starting with a 48kg bell, then a 40/36/28/24/16/12 when each got too heavy. Cumulative weight in under 5 minutes was 2256kg, compared to my swing total of 176kg less than 2 weeks before and twice the cumulative total of the entire first workout. I was also eating 1kg of steak a day. After 4 weeks, I'd gained 36lb of muscle and shed 22lb of fat. After 3 weeks, I was leaning against a wall and there seemed to be something between me and the wall. I'd once dressed in way too much of a hurry a few years before in the dark and snatched up a work shirt only to be pointed out later that i had another rolled up shirt sitting across my shoulders that I never noticed in the dark or the rush to not be late. This time, it was just my traps. They grew like weeds from kettlebell swings. BUT you need the nutrition. I did it again 2019 with my nephew when he asked me to help him stronger for his job, & I lost 20lb of fat in 4 weeks, but I didn't up my meat intake and ate normally (so 90% Uber Eats), so only gained 12lb of muscle that time. Performance improvements were similar.
Been looking for a comment like this. I’m day 3 into this. Just started the swings. 16kg for 90 reps but in 3 sets. It’s awful but wow it gets the heart going and everything tbh. The nutrition is fun as I eat ok at the moment but I’ve cut the snacks until cheat day. Hopefully come back and share an update in 4 weeks.
That’s amazing. So swings were the staple of your program, but what about other lifts and taking them to failure like Tim mentioned in the 4 hr body? Also, how many days per week did you swing vs the other lifts? Thanks.
@@13Ambro I decided to use a MFF style, rather than MMF, i.e. momentary failure of form, rather than momentary muscular failure. I did that for safetry reasons and to avoid CNS fatigue, since I was in lousy shape. When I was younger, I did a lot of pushing past failure with techniques like drop sets, negatives and forced negatives, but the DOMS was obscene. I was using a 7 day split, so a week for each group to recover, but that training wasn't compatible with my lifestyle anymore. I need to go up stairs a lot.
I did a bunch of testing and decided on 5 rep minimum, 25 rep maximum as the weight guide. If I couldn't get 5 reps with perfect form, the weight was too heavy. If I could get more than 25, it was time to go up a size. Swings were 15 to 50 reps. So I'd start with swings, pullovers, 1leg DL, floor flyes, front squats, high pulls, unilateral C&P and renegade rows. One set of each, up to 5 minutes rest. Tuesday and saturday. I did some mobility work every day and 10 minutes of bodyweight squats as soon as I woke up. On wednesday and Sunday, I'd do 5x5 hanging leg raises, zero momentum.
The progression was insane, but the corollary of that was after about 8 weeks, the workload was getting too much. I'd go so hard early, that it'd take twice as long to finish the last 3/4 of the workout and lift half as much in total, so you end up having to go to a split anyway. So there's a time limit on it. There's no exercise that can compare to swings for weight moved/time, especially with drop sets, so that's where the WTH effect comes in.
When I was measuring total tonnage, my inflection point was coming in at around 10,000kg for a workout. Once I was hitting that for full body, twice a week was too much. That was when I had to drop to once a week to keep seeing progress. By 12 weeks, I gave up on full body and went to a 4 day split, removing the ones set limit as well. Numbers were back to former progress, but fat loss started to taper off as well. I threw in EDT as well, to remove temptation to chase weight and total at the expense of efficiency, putting a hard time limit of 15 minutes per bodypart.
@@Andrew-fq7pu great info! Thanks for the details.
I have 2 35 lb kettlebells is that enough
No you need at least 15 35lb kettlebells along with a personal trainer a labrador and a slow cooker
Buy a 40,44,53,62,72 lb bells used. The heavier for swings and smaller for pressing . You can also use offset weight for double kb training.
Love Shawn Stevenssons Eat Smarter :) got a sub Sir
Love the shirt
Bottom line, lift weights because kettlebelles are not for hypertrophy.
Body building is not the same as building strength.
I mad a T shaped swing bell that I can load with up to 255 pounds, maybe 280. The force required to swing to shoulder height is about 2.5x the force required to deadlift that weight so swinging a 150 pound swing bell to shoulder height is about the same force as a 375 deadlift, though you probably need to match 2-3 swings per rep to get time under tension.
1 second in..
"CaN YoU GeT ShrEddEd.."
Not EVERYONE is looking to be like a chunky, inhumane looking gym-bro.. some of us just want to be fit, and look human.
Kettle Bells destroy shoulders!!🤕
Really please explain
Dude, get to the point, not spend first two minutes rambling.
Those kettleball edgelords with their absurd exercises and conditioning complexes distracted the greater strength and conditioning world from the almost common sense knowledge they themselves already had. You have to use the same movements with kettleballs to build muscle that you do with other weights like squats, presses, hinges. And you have to increase the weight!
This is so stupid. Who uses KBs to build muscle in arms? You use it to target glutes and hamstrings, back, improve cardio. Why would the only muscle you show how to build be arms?
Bro chill, Nick Walker is on enough steroids to kill a horse. Maybe not the best example.
You are bending your knee way too much for a proper swing