Everyone knows that kettlebell workouts are great for developing full-body conditioning and functional strength. But you can also bulk up and build your muscle mass with kettlebells, if you structure your workouts properly.

In the following article, I’ll briefly go over the fundamentals of designing a mass-gain program, then I’ll show you how to use kettlebell exercises to meet the requirements of a bulking program.

All mass-gain programs share these fundamentals

To add muscle mass, you need to do these things:

• Eat enough so you gain weight.
• Do Pushing exercises.
• Do Pulling exercises.
• Perform squats or similar exercises.
• Do hamstring exercises.
• Do core exercises to tie everything together.

If you neglect one or more of those basics, your ability to build muscle will stall and probably result in eventual injury.

How kettlebell exercises build muscle mass

In keeping with the basic requirements of a mass-gain program as summarized above, here is a simple program using kettelbells that should build muscle all throughout your body, without leaving any weak spots or strength imbalances.

Kettlebell pushing exercises

• Military press
• Floor press

The military press emphasizes the shoulders and upper back, while the floor press puts most of the stress on the chest and triceps.

Kettlebell pulling exercises

• Bent-over rows
• Upright rows
• Chin-ups (weighted)

As effective as kettlebells are, there is no substitute for pull-ups or chin-ups. If you need to, add weight to the movement. If not, so assisted pull-ups by resting your foot on a chair.

Kettlebell exercises to work your squatting movement

• Front squats
• Suitcase squats
• Lunges

For mass gain, keep the reps relatively low. You’ll need a heavy kettlebell (or two) to get the most out of a leg bulking workout.

Kettlebell exercises to work the hamstrings

• Kettlebell swings target the back of your legs; use heavy weight for mass
• Heavy kettlebell cleans also work the hammies

Never neglect your hamstring training if you have been squatting/lunging. You have to build your legs up evenly or you risk injury and painful joint problems.

Kettlebell core exercises

• Turkish get-ups
• Windmills

Although heavy mass-building exercises invariably work the core muscles, you probably want to add some dedicated core work to your bulking program. Windmills and get-ups are two of the best kettlebell core-building movements.

Put it all together into a kettlebell mass-gaining program

I won’t write out a one size fits all program here. Everyone is different and it’s best if you find your own way when it comes to building muscle. But by way of example, here is a simple three-day split that will work for most beginners:

Day 1 — Push

• Military press
• Floor press

Day 2 — Pull

• Pull-ups
• Bent-over rows

Day 3 — Legs

• Squats with kettlebells in the clean position
• Lunges
• Swings

A good guideline for reps and sets is to do 5 sets of 5 reps each.

When you start to get in shape, add some core work after each workout.

Make sure to schedule your leg workouts before a weekend so you get that extra day of rest.

If your kettlebells are not heavy enough to make this a challenge, you now have an excuse to get heavier ‘bells, or add some more weight to your adjustable kettlebells!