A Push and a Pull – A 2 Part Workout That is the Best Workout For Men to Build Serious Muscle!

The best cardio workout for men, the best true bodybuilding exercises for men, and the surest way for guys to build lean muscle have to involve kettlebell training. Thats right guys, I said kettlebell training. By now you may be familiar with the ancient kettlebell, but if not I will quickly fill you in.

The ancient kettlebell is a strength and conditioning device that resembles a cannonball with a handle attached to it. This strength and conditioning device has been around for over three centuries and has been used by the world’s greatest strongmen and athletes to forge the world’s greatest bodies. This is no stupid fitness fad that is here today and gone tomorrow. This style of training is an art form and has withstood the test of time for good reason! The base lift that is performed with the kettlebell is the double arm swing. This single lift incorporates hundreds of your muscles and is executed by you swinging the kettlebell back and forth from between your legs like a pendulum. Now knowing this here is a simple 2 part workout that you can use with this ancient device.

Part 1: The Push: You see every movement that the human body can perform is either a push or a pull. This particular exercise is going to incorporate a push. All you need is a single kettlebell of moderate resistance. Bring the kettlebell to your chest by properly performing the clean lift. Next, you will essentially perform 2 push movements within one exercise. Properly perform a front squat with the kettlebell. Make sure that you try get low enough within the depth of your squat by allowing your elbow to touch the inside of your knee. As you come back up out of the squat lock out your hips and knees. Once you do this then simply press the kettlebell overhead locking out your elbow and shoulder. Lower the kettlebell back in front of you to the proper clean rack position at your chest with your arm at rest against your body. Perform 5 of these on each arm and then immediately move on to part 2 of the workout.

Part 2: The Pull: So I’ve established the push portion of the workout so what do you think comes next? Thats right, the pull. Remember the kettlebell swing that I spoke about at the beginning of this article. Well this is going to be your pulling movement. To begin, place the bell right between your feet. Make sure your feet are about shoulder width apart. Next, squat to pick the bell up with both arms. Next you will need to perform the hip snap. The hip snap is performed by you constantly and fluently flexing and extending at both your hips and knees in order to build up the necessary momentum for you to swing the kettlebell from between your legs up to chest level. Attempt a good 50 swings immediately after part 1 of your workout. Once you complete this you will have concluded round 1 of your workout. Allow yourself about 3 minutes rest and repeat this for 2 more rounds. Guys this is one of the best workout routines for men period! Remember that anyone can train hard, but only the best train smart! Give it a try.