Prime your body for heavy strength work by using a light bell for unilateral exercises that target the same muscle groups. In this video, the lifter is performing the kettlebell clean and press (strict press) during a challenging complex. Maximal strength endeavors challenge a lifter’s ability to contract and promote maximal total body tension, and to unleash force. I always remind beginner kettlebell lifters that “Any skill worth having takes time to learn.” If training with kettlebells was easy, anyone could do it. “KETTLEBELL SPORT VERSUS HARDSTYLE. The dead snatch or true snatch … Because power production is at the foundation of Pavel’s training programs, these explosive swings were performed using heavier loads and lower repetitions with varying tension. It is not stiff, tense and "ugly". When the heavy stuff is a kettlebell. 1 thought on “Hardstyle vs Girevoy Sport Kettlebell Swing: Which One Should You Use?” sifter. Many CrossFit style competitions require the CrossFitter to set the kettlebell down on the ground between each rep (similar to the Olympic weightlifting snatch). Low Level of Injury. And pretty much the end to all the Hardstyle vs. Unlike the Girevoy sport swing, the hardstyle swing can help athletes learn to develop maximal tension and unleash total body pressure, strength, and power. Russian techniques maximize effort to goal, usually don’t give a rat’s ass about long term health of their recruits ( lifters, for that matter). Many of you that train with The Suzinator (Suzie Lubuska) will be aware of the 2 different styles used in Kettlebell training. Now that kettlebells have grown in popularity and become a fitness industry buzzword, there are dozens of different types being sold on the internet – which can be daunting for a first-time kettlebell purchaser! This blended martial art had its roots in Okinawan Goju Ryu, a martial art known for its hard Japanese influences as well as its flowing Chinese suppleness. Main differences in Kettlebell Sport and Kettlebell Hardstyle. Competitions, Fitness, Kettlebell, Kettlebell Sport, Technique, Workout, comparison, Girevoy sport, hardstyle, sport, style, technique, type of kettlebell lifting, which is better, Blog, Fitness, Kettlebell Sport, Workshops, 2016 goals, coach, student, world championships. Here’s an example of kettlebell long cycle done by a world champion in the sport. Check it out here. featuring and written world champion in Kettlebell Sport Brittany Van Schravendijk. While middle distance and sprinting are both essentially the same body movement, the technique used for the two varies greatly. It is a true power endurance sport, testing both physical capacity and mental tenacity at the same time. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. To schedule a personal training session (for Hardstyle or Sport), email info@kbfitbritt.com. Breathing is used to increase pressure and power output, similar to that of weightlifting and other explosive movements, making the hardstyle swing a fundamental ballistic movement for nearly every athlete. Both kettlebell versions can promote improvements in power, strength, and aerobic capacity, however one may better suit the needs of coaches and athetes depending on the intened outcomes. In my opinion, if you want to be good at kettlebells (and this applies to so much else too), then you owe it to yourself to work with the different styles. 09 Nov. Kettlebells by their very nature have little eccentric loading unless you modify them. This swing teaches maximal tension development, force application, and power production, all fundamental components of athletic performance. Note, the lifter does not rebend their knees or hips after the drive phase of the press, therefore increasing the demand on upper body strength to finish the lift at a higher point. You trade the stability of solid construction and heavier weight of the hardstyle, which is why some prefer to stick with this type, while others are in favor of the versatility of soft kettlebells. Plus some iffy pseudoscience straight out of Tsatsouline jumbled-up brain attic (Sherlock Holmes joke: check). The specific nature of this fluid style of swinging is power endurance. . In the 1980’s Pavel was a physical-instructor for the elite Russian special forces units, also know as the Spetsnaz. If one has high blood pressure or eye pressure (glaucoma) which are more prevalent than you might think, the hardstyle swing and tension and hardstyle breathing techniques can be quite injurious and dangerous over time. It looks easy, but long cycle is actually very technically and physically challenging. Summing up, the Soviet-science, super-hush-hush secret of military ‘hardstyle’ is abdominal bracing when lifting heavy stuff for low rep. As Max Shank regularly says, “We are all unique little snowflakes and therefore everyone is different.” Some people can work with the same three exercises for years and make incredible progress, while others need to switch their program every four weeks to stay on track. Here I am working with my 12kg/26lbs 'hardstyle'/general fitness kettlebell (the black one) and my 16kg/35lbs sport kettlebell (the yellow one). For general fitness and performance, the hardstyle swing may be more bang for one’s buck, however there is some merit for learning to perform the Girevoy sport version to diversify one’s fitness, improve efficiency during kettlebell workouts, and learn to breathe while performing intense aerobic work. Editors note: This article is an op-ed. Hardstyle and Girevoy Sport are the two main styles of training in the kettlebell world. Perhaps most important to mention is that the two kettlebell styles have more commonalities than differences. Despite what most fitness athletes and gym goers may think, there is more to the kettlebell swing argument than just American vs. Russian swing. That’s why mutli x per day Olympic Bulgarian lifters do so well, but for everyone who survives ,10 get washed out or injured. Posted on November 9, 2019 November 6, 2019 by Chris Wright. A video posted by Juan Pellot (@urstrength) on Aug 25, 2016 at 11:30am PDT. Hardstyle is like training forms in the dojo, girevoy sport (pro style) is like training to throw round house kicks in the fighting ring. With the more hollow grip on the handle you’re able to conserve energy and not experience hand fatigue before achieving the intended aerobic effect. additionally, breathing plays a large role in this style of swinging in which athletes must learn to breathe regulary througout the movement so they can continue to perform swings, cleans, snatches, jerks, and complexes for long periods of time in without stopping. By allowing for a double knee bend in the swing, the legs can create greater vertical power and momentum, conserving greater amounts of energy. Check out this article, American Kettlebell Alliance, International Kettlebell and Fitness Federation, and Orange Kettlebell Club. Those injuries don’t concern authorities. Yes, they are different approaches to lifting kettlebells, but they are not contradictory or mutually exclusive. Both of these styles have their place. Snatch: There are two styles of snatch, Hardstyle Snatch and Kettlebell Sport Snatch. What is the difference between a kettlebell sport vs a hardstyle swing? A photo posted by Dalibor Nikolic Trainer (@dntraining_vienna) on Dec 11, 2016 at 3:41am PST. A video posted by Revolution Strength (@revolution_strength) on Dec 8, 2016 at 8:24pm PST. In the 1980’s Pavel was a physical-instructor for the elite Russian special forces units, also know as the Spetsnaz. In soft-style training, on the other hand, you try to move as efficiently as possible, conserving your energy because the sets are long and aerobic. Juan Pellot, head coach and Co-Founder at Orion Strength Guild feels that nearly every functional fitness athlete can benefit from learning this style of swing to improve aerobic capacity and performance. If one has high blood pressure … The bell often comes “over the top” on the drop as your hips hinge during the downward swing. In Hardstyle and Girevoy Sport style, the kettlebell is not placed on the ground during the snatch until the competitor is done. All kettlebell swings are not created equal. When an athlete and/or coach programs a kettlebell swing (for this article I will be referring to the traditional “Russian” style swing, The Hardstyle swing was developed and popularized by Pavel Tsatsouline, chairman of, . In the early 2000’s, Pavel created the Russian Kettlebell Certification (RKC) with his then-publisher, Dragon Door. Why I Like Hardstyle Kettlebell Training. Different than traditional hardstyle lifting, Sport focuses on optimizing efficiency in order to output power for an extended period of time without rest. World records, results, training, nutrition, breaking news, and more. When an athlete and/or coach programs a kettlebell swing (for this article I will be referring to the traditional “Russian” style swing, as the overhead swing can be quite controversial depending who you speak with), I doubt they knew there were two distinct versions to choose from, one meant to conserve power and create efficiency and the other meant to promote maximal power. The ultimate kettlebell showdown, Hardstyle Kettlebell Swings vs. Kettlebell Sport Kettlebell Swings. Even within each style there are multiple governing organizations that lead certifications and t A useful skill set if your primary focus is the development of power endurance or the ability to repeatedly hit hard. Loose like a whip preparing to strike, and as hard as iron when focus is delivered to the blow. The popularity of kettlebells outside of Eastern Europe and kettlebell sport can be largely attributed to Russian émigrés former World Champion Valery Fedorenko, and former Soviet Special Forces physical training instructor and Master of Sport, Pavel Tsatsouline. I personally learned hardstyle and GS. The hardstyle kettlebells are the ones that you will find most frequently at the gym. Sport debate in Kettlebells – but I won’t tell anyone if you won’t… So, if Hardstyle training is a fundamental and foundational training style, couldn’t we think of movements like the Hardstyle Swing and Get Up as fundamental movement patterns like a white belt technique or kata in Karate? The bell handles were actually designed with one hand holding it in mind to facilitate insertion and proper connection of the hand to key contact points on the hand and forearm. The hardstyle kettlebell snatch involves a single explosive leg extension. Posted on February 11, 2012 by kettlebellqueen. , but then left in 2012 to form his current certification, StrongFirst. Take a look at the video below for a side by side comparison of the two styles for the swing and snatch (featuring Lauren Brooks): Here are a few of the main differences between Kettlebell Sport and Hardstyle kettlebell lifting: - Pendulum swing - Anatomical breathing- Train for strength and endurance - High repetitions at low intensity - Long sets (sometimes 10-20 minutes without setting the kettlebell down) - Main goal is efficiency so more repetitions, heavier weight, and longer time can be completed with less effort - Technique is used for Kettlebell Sport competitions and has great carryover to martial arts and other endurance sports, Kettlebell Hardstyle:  - Hinge swing - Biomechanical breathing - Train for speed and power - Low repetitions at high intensity - Complete repetitions or short timed sets (sets of 5-10, or timed sets of 60 seconds or less) - Main goal is to utilize maximum muscular tension and minimal rotation to optimize speed and power- Technique is used for fitness and sports that require sprint speed and power production. In most aspects, soft kettlebells are safer, quieter, and more convenient than hardstyle. There is significant crossover between the two styles and … The Kettlebell Clinic Minute highlights simple basic nuances of hardstyle kettlebell Lifting aspects in contrast to Kettlebell Sport Lifting technique aspects. Email us: info[at]barbend.com. The broadest way to categorize them is that Girevoy Sport focuses on endurance, while Hardstyle focuses on power. Claims, assertions, opinions, and quotes have been sourced exclusively by the author. How To Building Muscle with Kettlebells : Eccentric Focused Clean and Jerk . They are known as Hardstyle and GS (Kettlebell sport). Get in touch: Cast Iron vs. Competition Kettlebells . Brittany is a San Diego based personal trainer who teaches Hardstyle group fitness classes and coaches Kettlebell Sport athletes. In this video Mike Salemin and Brittany Van Schravendijk demonstrate the difference for Justin.… Prostyle kettlebells are similar to this because they have a specific set of movements used to practice for kettlebell competitions. The broadest way to categorize them is that Girevoy Sport focuses on endurance, while Hardstyle focuses on power. Neither style is more right or wrong than the other - they are just different. The ballistics are treated with high acceleration and the grinds are treated with tension. Hardstyle favors cast-iron kettlebells, where the size of the bell and the thickness of the handle increase as the weight gets heavier. Valerie… I will spare you the history lesson and get right down to the meat and potatoes of what hardstyle means in the context of kettlebell training. KB SPORT: efficiency and strength-endurance HARDSTYLE: speed and power What are the technical differences? Later amplified by the echo chamber of StrongFirst® lazy writers. BarBend is an independent website. Hardstyle kettlebell training was developed in the 1980s to support that. A video posted by Dalibor Nikolic Trainer (@dntraining_vienna) on Dec 8, 2016 at 2:20am PST. Both kettlebell techniques will increase strength and cardiovascular fitness. Using the Girevoy Sport swing pattern can allow you to perform a more efficient WOD by not taxing your grip or hitting a heart rate peak to early in the workout, allowing you to have energy to utilize in the remainder of the WOD. I currently teach strength and conditioning classes but have been working with kettlebells for a number of years. January 7, 2020 admin 1 Comment beginner kettlebell workout, hardstyle kettlebell, kb fit britt, kb swing, kettlebell, kettlebell kings, kettlebell swing, kettlebell workout, prime time, strongfirst kettlebell, unilateral kettlebell workout. Hardstyle vs. Soft Style Breakdown The main difference in these kettlebell styles is that Hardstyle focusses on generating maximum power, and Girevoy Sport (soft style) is optimised for strength-endurance. This study investigated the hardstyle kettlebell snatch, which may have a different hip action, when contrasted with the kettlebell sport snatch. Differences between kettlebell sport training and hardstyle. Kettlebell sport is attractive to a wide population as it has a relatively low level … In sport-style lifting, the athlete applies just enough … The movements are the same: kettlebell swing, clean, press, push press, jerk, and kettlebell snatch. Tag Archives: kettlebell sport vs hardstyle. Take it from a coach. Coaches and athletes can use this style of swing to promote aerobic and grip endurance, and even improve performance during functional fitness compeititions/WODs that require large volume of swings. Maximal tension development, concentrated contractions and explosiveness, and powerful breathing techniques are innate to the hardstyle swing. Check out Dragon Door and StrongFirst. There is a significant crossover between the two styles, and choosing one does not mean forsaking the other. I like to compare the difference between Kettlebell Sport and Kettlebell Hardstyle to the difference between running middle distance (800m) and running a sprint. Want to learn more about Sport style kettlebell lifting? The Hardstyle swing was developed and popularized by Pavel Tsatsouline, chairman of StrongFirst. Join the BarBend Newsletter for everything you need to get stronger. The CrossFit kettlebell style is a hybrid of hard and soft elements. By having a deeper understanding of these two very distinct kettlebell swing variations, coaches and athletes can create the outcome the want effectively to fully maximize power and/or movement efficiency. Have a question or comment? I was a little nervous at first because others had spoken about challenging sessions. A hardstyle swing is all about speed and power and is what most are familiar with when they think about kettle bell swings. The Girevoy Sport Swing (Valery Fedorenko), A photo posted by Dalibor Nikolic Trainer (@dntraining_vienna), as the overhead swing can be quite controversial, A video posted by Revolution Strength (@revolution_strength), A video posted by Juan Pellot (@urstrength), A video posted by Dalibor Nikolic Trainer (@dntraining_vienna), Powerlifter Chris Weist’s 428-Kilogram/971-Pound Deadlift Is a MASSIVE PR, IOC: International Weightlifting Federation Has Ignored Reform, Could Lose Olympic Spot, Watch Strongman Martins Licis Pull The “Grave Digger” Monster Truck, “Clash on the Coast” Now Has the Backing of World’s Ultimate Strongman Plus a Live Stream, COVID in Gyms: What the Research Says About Mitigating Spread, The Most Unique Items in Mat Fraser’s Garage Gym, Best Home Gyms For the Money, Bodybuilding, and More, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The Best Creatine Supplements for Bulking, Focus, and More, Best Pre-Workout Supplements For Strength, Cardio, and More, Athletic Greens Review — Price, Flavor and Nutrition Breakdown. June 2, 2020 at 1:39 pm . Hardstyle Kettlebell is fluid, powerful and athletic. In the Kettlebell Jerk, especially for sport , you drop the weight into the rack as fast as possible with as little ef Kettlebell Sport uses the minimal amount of tension instead of focusing on the body mechanics and the ability to repetitively generate explosive power. In this video, this lifter is performing a very raw looking kettlebell cl… The views expressed herein are the authors and don’t necessarily reflect the views of BarBend. These kettlebells are for high intensity workouts that build strength and endurance (muscular and cardio endurance). Despite what most fitness athletes and gym goers may think, there is more to the kettlebell swing argument than just American vs. Russian. I have started training with my new trainer in earnest now. Think an endurance run vs. a sprint; fluid movement vs. maximum tension. It even talks about Crossfit and kettlebell juggling. Below is a video by a lifter demonstrating the kettlebell clean and press. Want to learn more about Hardstyle kettlebell lifting? The upwards phase is described as being a swing, high pull and punch up (Tsatsouline, 2006). The Hardstyle version focuses on maximal tension and recruitment of the nervous and muscular system to promote maximal power output, regardless of the load. Hardstyle and Girevoy Sport are the two main styles of training in the kettlebell world. All kettlebell swings are not created equal. Two common pressing options are the kettlebell strict press and the kettlebell push press. Featured Image: @dntraining_vienna on Instagram. The ultimate kettlebell showdown, Hardstyle Kettlebell Swings vs. Kettlebell Sport Kettlebell Swings. There is more value in a skill which took time to develop - the journey to proficiency is more exciting and the payoff more rewarding. In the early 2000’s, Pavel created the Russian Kettlebell Certification (RKC) with his then-publisher, Dragon Door, but then left in 2012 to form his current certification, StrongFirst. One kettlebell sport event in particular called ‘long cycle’ is a very efficient way to work your entire body in ten minutes with just three moves – the swing, clean, and jerk. The kettlebell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement. Depending on the intended goal(s) of the swing within a program and/or session, coaches and athletes can shift between styles to elicit greater results. In hard style lifting, the athlete applies maximum or near-maximum force to complete each lift. I’m sure I’ve got them to come but the first three have been easily manageable. “You’re more likely to hurt your back doing hardstyle kettlebell swings.” “Kettlebell Sport is the lazy way to lift kettlebells.” There are many communities within the world of kettlebell lifting. At all other times, your priority to to stay as loose and fresh as possible. Join the BarBend Newsletter for workouts, diets, breaking news and more.
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