Top 6 Kettlebell and TRX Exercises for Building Mass

Due to a few trainers in the world, kettlebells and TRX have been exclusively associated with cardio and "its what girls do". Well, no wonder people think they can’t build muscle with them!

Kettlebells and TRX are fantastic for building strength and muscle just like the all-powerful barbell. Below are some of the best moves to start on and workout.

1.  Double Kettlebell Front Squat

2. TRX Inverted Low Row with Curl

3. Double Kettlebell Overhead Press

4. TRX Atomic Push Up

5. Double Kettlebell Thruster

6. TRX Single Leg Squat

How to put it all together


Here is a sample workout that will get you started with the six movements.

Perform all rounds of group A before moving onto Group B. Rest 60 seconds in between sets in all groups. No rest between arms in group B.

A1: Double Kettlebell Thrusters – 6 rounds x 3 reps*

B1: TRX Atomic Push Ups – 3 rounds x 1-6 ladders**

C1: Double Kettlebell Overhead Press – 5 rounds x 3 reps (each arm)

D1: TRX Inverted Low Row to Curl– 3 rounds x 8-15 reps
D2: TRX Single Leg Squat – 3 rounds x 8-15 reps


*Focus on the movement. Make it powerful and smooth.

**Perform 1 rep of each and then take a few second break. Perform 2 reps of each and then break. Repeat until 6 rounds are complete. Time how long that took you.

Attempt to lessen the time with the same weight. Once you lessen it by 45-60 seconds, go to the next weight up. You may need to use different weights for the Clean & Press and Front Squat.