See that dude up there? That's Mike Mahler, and his strength, size and flexibility is achieved strictly through kettlebell training. I've been trained by him at a kettlebell workshop in Vista, CA before. Dude can snatch an 88 pound kettlebell for high reps like it's a ball of styrofoam. He runs his own training-related site at mikemahler.com.

But enough about that, let's talk about my favorite workout, kettlebell snatches. Why do I do snatches? Because they work, that's why.

What muscles do you work when you do snatches? Your legs (mostly your hamstrings), your butt, calves, back, shoulders, traps, biceps and triceps. And your heart, because high-rep snatches will blast your cardio system quicker than anything else out there.

How do you do them? Do a one-handed kettlebell swing, in between your legs. Then swing it up, and catch it on the back of your wrist. That's what Mr. Mahler is doing up there.

Here's a video for clarification:

Even in just doing kettlebell snatches, you can get your entire money's worth out of a kettlebell, because that's, IMO, the most effective exercise you can do. It's the workout that (along with the short-cycle clean and jerk) the Russian Kettlebell Competitions are based off of. No matter what size kettlebell you have and how strong you are, you can burn fat VERY quickly, get kicked in the ass with cardio hell, gain muscle (ESPECIALLY in the forearms - guys, nothing gets a girl's attention like a set of ripped, sinewy forearms. Get kettlebells for that ALONE.), and do this all within minutes (a set of 10 snatches per side takes less than a minute. Five sets is a very good workout. Ten sets is an expert's territory.)

Why am I doing kettlebell snatches? Well, to build forearm muscle and leg muscle, mostly. I'm getting rid of my love handles with the snatches and building back muscle. And most importantly, I'm training my cardiovascular system and muscles for when I go to boot camp this October (even through I didn't join the Marines, they do train with these, as well. By now, I'm sure every other branch of the military includes this in pt as well, but I'm not sure.)

Here's another video on how to do snatches. Watch it, then go out and buy a kettlebell so you can do snatches.