Kettlebell training can be a great way to build muscle size and strength. If you want to add kettlebells to your training program, remember that the key components of kettlebell training are balance and exercise selection.
Balance means working opposing muscle groups equally, and exercise selection means not doing too many different exercises. With kettlebells, it is best to keep it simple and focus on doing a few exercises well. But you don't have to do the same exercises as your training buddy--there are many kettlebell moves from which to choose. Just be sure to design a workout that hits all the major muscle groups.
According to Mike Mahler, a strength coach and certified kettlebell training instructor, the most effective way to get a full body workout with kettlebells is to pick one exercise in each of five categories:

1. Core body: A core body exercise using kettlebells is the Turkish get-up sit-up, in which you lie on your back with your legs extended on the floor and a kettlebell in one hand. Extend the arm holding the bell straight toward the ceiling, and then gradually sit up, tucking your tailbone to keep your lower back stable.
2. Quadriceps: To work your quads using kettlebells, try doing lunges or squats while holding a kettlebell in each hand with your arms bent in against your chest.
3. Hamstrings: Kettlebell exercises for the hamstrings include the double swing, double snatch and one-legged squat.
4. Upper body pulling: The two-arm kettlebell row is a great exercise to work on the lats and biceps.
5. Upper body pushing: A military press or floor press done with kettlebells, using each arm separately or both together works the shoulders, biceps and upper chest.