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What kettlebell movement do YOU think works the most muscle groups?

Brandon Trahan

Level 5 Valued Member
Very subjective I’m sure. Since primarily all movements almost work everything. I’m curious to see what movement you feel covers all areas. If we had to narrow it down I would say how about this:

What 2-3 movements would you do for the rest of your life with kettlebells and kettlebells only that give you the most bang for your Buck for fat loss, leaning out and great cardio?
 
Very subjective I’m sure. Since primarily all movements almost work everything. I’m curious to see what movement you feel covers all areas. If we had to narrow it down I would say how about this:

What 2-3 movements would you do for the rest of your life with kettlebells and kettlebells only that give you the most bang for your Buck for fat loss, leaning out and great cardio?
I'd probably start with DFS, DCP, and SN, then have to switch something up after I jacked something up. It happens.
 
I think you could make a strong case for a lot of moves, Snatch, Clean and Press, Clean and Jerk...

But

Clean and Thruster... do you need to do anything else? It is kind of the Chocolate, Peanuts and Caramel of exercises.
I’ve yet to see a program with thrusters. Need pretty solid mobility for a lot of reps i imagine.
 
Very subjective I’m sure. Since primarily all movements almost work everything. I’m curious to see what movement you feel covers all areas. If we had to narrow it down I would say how about this:

What 2-3 movements would you do for the rest of your life with kettlebells and kettlebells only that give you the most bang for your Buck for fat loss, leaning out and great cardio?
What 2-3 movements would you do for the rest of your life with kettlebells
It would be the double clean and press, KB front squat and different variations of double KB rows, for sure. Covers squat, hinge, press, row (not carry though) and can be used with heavy, medium and light for various goals. I think focusing on these movements and being able to put up a high volume with heavy weights over time will give you the most of kettlebell training for sure.
 
Very subjective I’m sure. Since primarily all movements almost work everything. I’m curious to see what movement you feel covers all areas. If we had to narrow it down I would say how about this:

What 2-3 movements would you do for the rest of your life with kettlebells and kettlebells only that give you the most bang for your Buck for fat loss, leaning out and great cardio?
Double CJ and one hand snatch.
 
Yes'm. Definitely on the heavier side of "heavy-ish," too..!!

Yes. Although, rereading the original post title and words, we actually have a few things going on:
  • "works the most muscle groups"
  • "covers all areas"
  • "the most bang for your Buck for fat loss, leaning out and great cardio"
Heavy kettlebell snatch would meet the first two.
Lighter kettlebell snatch probably better for the third, simply because you can do more volume.


Need pretty solid mobility for a lot of reps i imagine.

I'm not sure that mobility is particularly required for a lot of reps, as opposed to just being able to do something for a single rep. As for thrusters... yeah they're OK, but I think you could do more work with snatches... Thrusters tend to get sloppy as one gets tired, where snatches are a bit more self-enforcing, form-wise. But maybe that's what you're saying -- need to have solid quality movement to do a lot of reps.
 
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