Most people don’t know where to start when designing their kettlebells workout. Kettlebells are used to achieve many different goals, such as building muscle, or increasing endurance. Most beginners randomly throw exercises into a workout routine. You should instead start with a well-balanced program of full-body exercises, including one exercise for each of the following movements:

• Pulling movement
• Pushing movement
• Squat movement
• Core movement
• Ballistic movement

Pulling:

Pulling exercises will work your lats, traps, forearms and biceps. Most beginners make the mistake of only including pressing/pushing movements. A typical beginner’s kettlebells workout might include 3-4 chest exercises and only one back exercise. Working out in this way leads to muscle imbalances. A general rule of thumb is to include at least one pulling movement for each pressing movement. One arm rows, renegade rows, and bent rows, are all excellent kettlebell pulling movement exercises. Also adding in some pull-ups and chin-ups is a good idea, if you have the equipment available.

Pushing:

A pushing/pressing exercise works the triceps and shoulders; it can also benefit the chest-area depending on the specific exercise you pick. We suggest working with the military press exercise. Military press develops shoulder muscles and creates a v-shaped look. Try any of the following kettlebell pushing exercises: double clean and military press, clean and military press, floor press, double floor press, see-saw press, seated military press, the sots press, or alternating military press.

Squatting:

Most beginners also neglect their lower-body. The foundation of your strength is built on strong hamstrings and quads. If you want a strong upper-body then you best have a strong lower-body to support it. Try the following kettlebell squatting exercises: single kettlebell front squat, double front squat, one leg squat, kettlebell behind the neck squat lunges, tactical lunges, double kettlebell deadlift, and the suitcase deadlift.

Core Movements:

In addition to the above exercises a good kettlebells workout should include exercise movements that strengthen core muscles. Use the following exercises: the windmill, the Turkish get up, double windmill, and the get up sit up.

Ballistic Movements:

Finally, complete your workout with a ballistic movement that will challenge almost every muscle in your body. Ballistic movements create the explosive power that athletes need for success, and when used in high repetitions, they are tremendously challenging cardio workouts. Try the clean, double clean, swing, and double swing, one arm swing, snatch, and double snatch. Doing this will build explosive power and/or unstoppable endurance.

The versatility of a Kettlebells workout is part of their appeal. All it takes is one kettlebell and a cleared out space to exercise. For your next workout select one exercise from each of the above headings, grab you’re kettlebell, and get to work. Utilizing this well balanced kettlebells workout will strengthen every major muscle in your body.