If you have little time (that's all of us, right?), Get a kettlebell the next time you visit the gym. Why? You will receive a cardio and strength session at the same time. In a study published in the Journal of Strength and Conditioning Research subjects who had performed a kettlebell withdrawal routine for four weeks experienced a 6% increase in their VO2 maximum, indicating the amount of oxygen their Using Body If you train with high intensity, this is a reliable benchmark for cardio fitness.
In the same study, those who did circuit training during this time did not experience any increase in VO2 Max. Meanwhile, several studies have shown that kettlebells increase strength, and it has been found that a kettlebell regimen had a greater impact on the maximum number of repetitive squats.
Ashton Turner, co-founder of London's Evolve 353 fitness center, says the beauty of kettlebell training ̵
Turner provided you with five workouts to help you make the most of this versatile kit.  Five-step training to build muscle or burn fat
But first of all, a simple, progressive challenge for those who have mastered the difficult kettlebell abduction.
Kettlebell Snatch Workout Challenge
What to Do ? What to do ? Minutes.
Why This will put your strength endurance, grip strength and determination to the test.
Like This challenge is simple and effective, but anything but easy. It's inspired by the kettlebell sports challenges, which typically run the maximum number of repetitions. In that case, you'll be able to run as many snatches as you can with a 16kg kettlebell in ten minutes. Start with the bell on the ground, swing it back between your legs, hang it on your hips and snap your hips forward to bring some power into the kettlebell. Pull your elbow back to the height of your chest and "slide" your hand under and around the bell to catch it on the wrist. Return to the start and repeat the process.
Hand Swaps When you start, you can swap hands as many times as you like, focusing on the total number of turns. If you advance, you should only switch sides once.
Rest First, you can rest when you need it. As you progress you should try to reduce the rest until you have run the entire ten minutes without interruption and, ideally, only swap hands once.
Weight You should work through the above mentioned processes with a 16 kg kettlebell. If you can exchange ten minutes without interruption with just one hand, you can climb to 20 kg.
Use Your Hips Kettlebell turns are all about the hip drive, so using the power of your hip joint, weight should be your primary focus. Even when you get tired, do not use your arms and shoulders to move the kettlebell.
Load Your Thigh Muscles The key to expressing the hip drive force is the effective insertion of the thigh muscles. You do this by hanging on your hips and not squatting before initiating the movement. Push your back in the back to make sure you feel the tension in your thigh muscles.
Do not Beat If you finish the challenge with bruises on the back of your hand where the kettlebell hit the skin, then do it wrong. The movement should be gentle so that the weight does not end up with a dull thud, which might give the impression that you are withdrawing your arm too late.
Brace your core The train is a technical step, so when you get tired, it's easy to get out of position and get hurt. To avoid this, make sure you keep your core tight throughout the challenge. It's hard, but preferable to a herniated disc.
How to Select a Kettlebell
1 Comp Standard: "I like competitive kettlebells [pictured above] because every weight has the same size," says Turner. "This is useful for achieving a consistent feel, especially when performing complex movements such as cleanings and traction."
2 Cast Iron: "I prefer cast-iron kettlebells to rubber bases because they tend to to have a more stable base. This is useful when doing exercises like the Renegade series, where you have to put all your body weight on the kettlebell.
3 Perfect weight: 16kg and a 20kg kettlebell. This is hard enough to be challenging, but easy enough to do high repetition sets, and allows you to do all the important exercises, including the exercises in this manual. "