The most challenging of all the kettlebell leg exercises is the kettlebell pistol squat. The kettlebell pistol squat will work heavily into the glutes, quads, hamstrings, core and back. You will need good hip mobility and stability in order for you to perform this exercise.

While kettlebell swings are a full-body workout, they mostly target the muscles along the posterior chain (back of the body). The main muscles used are the glutes, hamstrings, spinal erectors, and muscles of the upper back.

Kettlebell workouts consist of Squat, lunge, hinge, push, pull, swing, walk and rotate. Properly performing these exercises will strengthen the posterior chain, increase grip strength, balance and coordination.

Functional training trains the same muscle movements you use in everyday life. For example, a senior citizen might practice bodyweight squats to improve their ability to stand up from a chair. These everyday activities can get easier when you train for them.

For his kettlebell workouts, Joe Rogan uses Onnit kettlebells. Specifically, he uses the: 90 lb Bigfoot Primal Kettlebell. 72 lb Gorilla Primal Kettlebell.

And unlike complicated weight machines, kettlebells allow for compound, functional exercises, which work multiple joints and muscle groups together—including small stabilizers—to better mimic your movements in the mountains.

The kettlebell's unique design helps you improve your overall movement, mobility, posture, strength, and conditioning. Instead of only working one isolated muscle group, kettlebell exercises involve use of multiple joints, muscles and movement patterns all at once.