The answer is, yes it is.

How? Bare with me. 

 

In general, you can maximize hypertrophy with kettlebell swings by applying progressive overload. 

It might not be the optimal exercise for hypertrophy but you get to see good results very soon, in the first couple of months, especially when you are a beginner in weight training. 

 

In that case, in 10-14 weeks you can reach a 10-15% gain in lean muscle mass [Bent R. Ronnestad].

As you become a more advanced athlete this gets more difficult, that’s why we seek for ways to progress. 

 

Kettlebell Swings can be used in multiple ways to lead to muscle gains. 

 

• Mechanical tension (GO HEAVY)

This means how heavy you can go progressively to keep recruiting more motor units. 

 

You can achieve that by keeping SETS x REPS the same and adding load from month to month.

e.g. 

Month 1: 3×10 @ 16kg

Month 2: 3×10 @ 20kg

Month 3: 3×10 @ 24kg

 

!! Or keep the same weight and add more reps and sets.

For example, 

Month 1: 3×10 @ 16kg

Month 2: 4×15 @ 16kg

Month 3: 5×20 @ 16kg

 

Aka the “pump” or “burn”. This occurs with exercises that lead to lactic acid production. 

To chase the burn you need to lower the weight and do as many reps as possible. 

The more intense the burn, the more it will affect your hormonal status. 

 

As I already said, Kettlebell Swings are not the most optimal exercise for hypertrophy but they can help to maximize hypertrophy. There is always a way. Needless to say that proper form is crucial. 

 

Also, to achieve hypertrophy we need to be in a light calorie surplus or at least in maintenance calories.