One of the biggest bang-for-your-buck kettlebell exercises is the ‘snatch’; lifting a bell from the ground overhead in one smooth movement.
‘With bells on: latest thinking on fitness gadgets’
Taken from the May 4 issue of ‘The Medical Republic’; a publication for GPs
A 2011 study by Falatic compared 20 minutes of kettlebell snatches (15s work-to-rest ratio) to a continuous 20-minute circuit program involving multiple free weights and dynamic body weight exercises.
The results showed an average 6% increase in aerobic fitness (VO2max) in the kettlebell group, with no significant change in the circuit group.
Other studies have shown that running is more effective for increasing aerobic fitness, however if you don’t particularly enjoy running (like me) and haven’t seen the results you’re after in a circuit class, learning how to snatch could be the quickest, safest way to improve your cardiovascular health and fitness!
Falatic JA et al. Effects of Kettlebell Training on Aerobic Capacity. J Strength Cond Res. 2015 Jul;29(7):1943-7