The best choice depends on your preferences and individual needs along with other factors. The franchises and personal trainers pushing whimsical kettlebell moves are short-changing their clients. But beyond sports and martial arts conditioning, hardstyle has even greater utility. Hardstyle or Girvoy Sport. And kettlebell sport is exactly that a sport. Because, from teenager to septuagenarian, the benefits of kettlebell training come with practice. But without good foundations, your kettlebell training wont deliver the full health benefits.

Inefficiency isn't king of calorie burn, while there will certainly be a higher burn for an inefficient movement of the same workrate, removing inefficiency can help you increase workrate and continue working at higher intensities for longer. That depends on your goals and what motivates you to train. 15 years on, I teach the same biomechanical breathing and tension cycling. But both styles require a commitment to mastering their technical skills to reap the full benefits from training. But if you cant stabilise your body when you need to, you cant direct that raw power into useable brute strength. Instead, the unglamorous secret of kettlebell training is a handful of exercises that matter. They are different though. Girevoy Sport kettlebells are hollow and made of steel. I just realize that lifting in general is inefficient. The 21st-century kettlebell tsunami swept in from Russia. Also, choose a model that features a large handle that is comfortable to hold and offers a good grip to reduce the chance of injury from equipment failure. "From a muscle building perspective, shouldn't you being doing an exercise with explosive form that you can only complete a small number of reps". Open Hours: 9am-10pm M-F People on both sides tend to take an "us vs them" approach rather than just answering the simple question. Keep the reps high and the weights low and even an inexperienced trainer can get a client or class hot and sweaty. Are you competitive? Hardstyle is a reference to the hard martial arts like Karate and Taekwondo. I have deep neurological tendency or bad habit of relaxing or even completely shutting off those muscles right when they are most needed. Notice the sharp snap of the knees and the hips, and the deliberate squeezing of the glutes as the kettlebell moves into the top position. A choice between two proven methods of kettlebell training. But you dont need to be a master Girevik(Russian for kettlebell athlete) to enjoy kettlebell training. The hardstyle focus is improving overall strength and power. And its energy-sapping. Hardstyle kettlebells are made of cast iron or steel materials, in most cases. He deliberately stops the bell at the shoulder height. You can't do that with bench press since you're contracting muscles the entire movement, but with KB's there is a chunk of time where the KB is flying independently of your body where your muscles have a split second to rest. But the training results and health benefits are second-rate. Valery Fedorenko, Girevoy sports first World Champion moved to the USA in 1999. Theyre made in a range of different weights, and models. Consistency is essential to benefit from any training. TLDR: GS style sounds like a good idea if you want to compete, but isn't hard style a better method for general fitness conditioning since the movements are less efficient? This article sums up my impression of the whole hard style vs GS discussion: GS and hardstyle are completely different! Keeping the form perfect is a skill. This prevents the fillers from leaking. Like Pavel said, few people understand how to generate tension, especially in their core, and hard style training is just what they need. But, the kettlebells newfound celebrity is a double-edged sword. At best, youll achieve mediocre results and eventually give up disappointed. Think of it like this, hard style gives you a stronger engine, soft style gives you more fuel efficiency. Press question mark to learn the rest of the keyboard shortcuts, http://personal-trainerbrighton.blogspot.com/2010/06/steve-cotter-interview.html, http://www.youtube.com/watch?v=yo6qsTm6erA, http://worldkettlebellclub.com/intro-to-kettlebells/. Maybe I should say maximum tension possible for any position or movement. People who want "good" for bodybuilding can find better tools too New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. And the mechanics of bread and butter kettlebell exercises are deceptively simple. If you want to do 200+ snatches in 10 minutes, is your snatch form getting you improvements or not? It can singlehandedly deliver all the workout your health will ever need. What I don't understand is why so many people advocate a style of exercise that is designed to be more efficient. Then Hardstyle kettlebell training is probably for you. Then expect clients to smack random square pegs into arbitrary round holes. From a curiosity of grainy old-time strongman photos to shorthand for fitness in under 20 years. It can be emptied after each use. The three competitive Girevoy Sport lifts are. If you want to look like the female version of Arnold Schwarzenegger, choose a hardstyle kettle approach of using maximum exertion for a short-time interval. You said it much better than I did. In all the articles and books I have read about weight training, professional coaches never teach a "loose" or "efficient" technique, it's always about activating as many muscles as possible and producing powerful contractions. Both are excellent books and should be mandatory reading for anyone that really wants to understand kettlebells and/or strength training. Maybe I'm missing something, but if you have no intention to compete in Girevoy Sport, why would you practice soft style over Pavel's hard style? Softstyle kettlebell lifters use lighter weights for many repetitions while experienced hardstyle kettlebell lifters favor heavy weights for fewer repetitions. While there are soft style and hardstyle exercise routines for kettlebell workouts there are also soft and hardstyle types of kettlebells. He has since left G.S and now trains predominantly with calisthenics. If you want to look more svelte, like Jennifer Lawrence in The Hunger Games, choose a softstyle approach with its emphasis on lighter weights over longer time periods. After 50 years as a mainly Russian sport, kettlebell sport made it to the world stage in the early 2000s. Together they develop a solid foundation of functional strength and power. The hollow design keeps the kettlebell size fixed irrespective of the weight. And the clean, squat and press all use the rack position where the kettlebell is held at chest height. I made my own observation that going "true" hardstyle on every rep requires discipline to generate max force on each rep Second, it's important to realize that a StrongFirst-style snatch, done with the volume control set at its minimum, is not appropriate for girevoy sport, and neither is a GS-style snatch, done with the volume cranked to maximum, appropriate for use in our programs. They are sometimes made of hard plastic or covered in rubberized material. Email:formosa.fitness@msa.hinet.net I apologize if I turned anyone off with this question, I'm sure there will be plenty of downvotes. The standard weight increase is 4kg between kettlebell sizes. For anyone new to kettlebell training, its one of the best types of exercise to increase your heart rate for a sound cardio workout. Hardstyle is a brand name. If you enjoy working out barefoot or in your socks, or just enjoy the thought of dropping your weight on the floor with little noise and without damaging your floor or carpet, then this is the perfect soft padded kettlebell for you. So both hard and soft styles exist for valid reasons and both are useful tools in a trainers tool box. This article will help you decide which is right for you and your goals, The Long Cycle a.k.a. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. Using this tension in pushes and pulls makes all other movements more effective. By contrast, hard-style kettlebell lifting is more rigid, jerky and fast in its movements, with the lifter purposefully overextending her limbs.

He began calling GS "fluid" style and made a big article about it. They use the same tools but the level of expertise is clearly different. A shame, because the right teacher can unveil the joy of incremental improvements. Typically men compete with kettlebells between 16 and 32kg and women 8 to 28kg. Thanks for a thoughtful post and generating some great conversation. So we need to explain terms sometimes that get thrown around in discussions regarding these fitness trends. It not only looks tough but has a solid construction made of both soft PVC shell covering and a durable metal grip handle. This just doesnt happen anymore. To compare hardstyle to GS is like comparing sandlot baseball to Major League baseball. If you want real results for your hard work, its a two-way choice. I have learned few GS techniques at 3 different seminars, all were different. Taiwan, like the rest of Asia, is very much a beginners market when it comes to kettlebell training, Crossfit, and other fitness training that is popular in the West. But dont be fooled by the kettlebells evolution into a free-for-all exercise accessory. Proper technique and safety are essential to getting the most from your kettlebell training. Beneath Pavels gruff Russian persona is a very smart coach. And neither does the choice of exercise. They are simply two completely different beasts, and the people who talk trash on the others are too ignorant to be of any sort of value being in the fitness community. And endurance is achieved through a combination of increased aerobic capacity and economy of effort. And in my regular hardstyle kettlebell classes, it helps students of all ages improve their strength and mobility. The Right Way to Breathe When Using Dumbbells. Just a to me amusing observation about GS being "this nice and easy way of using a KB." To keep the effort below their anaerobic threshold the Girevok must stay as relaxed as possible. That is the most efficient method, being loose isn't going to make you more efficient in this regard. Strength you can use to move furniture, lift a heavy suitcase into the overhead storage, open a stubborn jar lid, lift up the kids or grandkids or to resist a judo takedown or a heavy tackle. Training the hardstyle grinds translates into more strength for an active life. The training focus is improving your competitive performance with a kettlebell. And I credit kettlebells with extending my Taekwondo career. But because the emphasises power production overpower conservation, its not endurance training. Enter the Kettlebell extended those ideas into kettlebell training. Kettlebells build the strength and mobility needed for lifes physical challenges. If youre interested in kettlebell sport and live in Edinburgh, find out more here. Softstyle kettlebells have a few advantages over the hardstyle type. Valery is still the WKC head coach today.

In clinic, it helps clients recuperate from back pain and prevent it from reoccurring. In 2001 he published the iconic book The Russian Kettlebell Challenge. Do you need an efficient training system that you can fit into your busy day? Kettlebells are everywhere. Or are you struggling for time? Would the prospect of an upcoming competition motivate you to train regularly? Training should derive from goals, absolutely. The solid design means a kettlebells size is a function of its weight. These kettlebells do not require sand or pellets to be added as filler. They are all one-handed lifts, although events are often double-handed one kettlebell in each hand. In most aspects, soft kettlebells are safer, quieter, and more convenient than hardstyle. Theyre also safer if you have children in the house thanks to the padding. Hard style training is mainly done by Pavel Tsatsouline and his group known as the Russian Kettlebell Club (RKC). Which is right for you? For strength and power that is a more correct statement, but not from a muscle building perspective. If youre based in Edinburgh and want expert, fun and accessible Hardstyle Kettlebell coaching check out ourBeginners Kettlebell Class. Steve Cotter almost sounds like he's insulting the hard style by saying it's a marketing technique only intended for entry level enthusiasts: http://personal-trainerbrighton.blogspot.com/2010/06/steve-cotter-interview.html. In general, most are less bulky than the sand or water-filled versions. Soft kettlebells may be emptied of the filler which makes them more portable and lighter for carrying to the gym and back.

Finally, last couple weeks I have been doing relatively light deadlifts, squats and pullups. Be careful, though, because this method of breathing makes it harder to stabilize your spine if you are into hardcore heavy weights. There is no style here. Hardstyle and Girevoy Sport are tried and tested kettlebell training styles. Together they paved the way for todays kettlebell revolution. You can still find this. The difference in hard style and soft style kettlebell training is mostly the use of tension vs. relaxation. The fluid or softstyle technique dates back to the sport's Russian roots with lifters taking a relaxed but never overextended grip on the weights. And in a conveniently short amount of time. The lack of shoulder packing at lock out causes wear and tear and pain in shoulder but also I have recently learned, seems to be a big factor in my never being able to get past about 7 pullups even when I trained them a lot for many months. Its reflexive training. These are only a few of the considerations to be aware of when choosing between the two. Hardstyle Kettlebells made of cast iron may rust when exposed to moisture such as sweat or humidity. Hardstyle kettlebell training improves your general physical preparedness for sport, work or life. I want the meat of the workout, not the extra fluff surrounding it. Hardstyle Kettlebells come in a variety of shapes and sizes. Kettlebells are easy to grip and they help build cardio endurance, agility, balance, and strength. And those lifts split into three main clans, ballistic hip hinges, racks and grinds. To compare this to running, it sounds like a comparison between sprinters and marathoners. People want to look sexy and they want to workout less because of their busy schedules. If competition keeps your training consistent then Girevoy Sport may be for you.

Entertainment is a big part of mainstream fitness and the kettlebell offered novel workout opportunities. If we consider 1 minute these arguments all die.

For me that is a cue to maintain glute and ab activation and also solid shoulder packing at very bottom of snatch and at top of lock out. Marathon running is a sport. Cross into anaerobic training and fatigue quickly cuts the set short. 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. Yet, hardstyle is an unfortunately macho sounding name. Still, as the kettlebell weight increases, the relative size of the ball compared to the handle increases. Ive been training with kettlebells for 15 years and certified as a StrongFirst instructor in 2015. But the real health benefit is increased stability and force resistance under load. In this area, they are way ahead of the normal population. Regardless of the style you choose, youll work with bowling ball-shaped weights with handles on top. Two separate waves each with a charismatic Russian figurehead. Their effectiveness is proven by thousands of devotees. The lifts have to be as efficient as possible but still technically correct. And there are only two kinds of clubs or coaches that deliver meaningful results. Professional marathoners look frail and are specialized for a type of activity that human beings don't normally do (running in a straight line for 26 miles, when would we ever do that in a sport or in real life?). The soft exterior provides several benefits over kettlebells without this protection.

Thus making them difficult to carry if you plan on lugging your hardstyle kettlebell to the gym and back. The ab/glute combo has cost me quite a few mild lumbar sprains at the bottom of swings and snatches. While softstyle kettlebell lifting burns fewer calories, pace is extended for a longer time, which burns a lot of fat. MORE STRENGTH NEEDED Everything is relative. The choice of kettlebell training style is yours. Remember, the emphasis of hardstyle training is power production, not efficiency and endurance. But dont get hung up on the apparent paradox. The martial arts that use coordinated biomechanical breathing, relaxation and tension to develop striking speed and power. The same techniques generate power and keep you safe doing ballistic kettlebell exercises. And to the untrained eye, they can be difficult to tell apart. All competitive lifts are one-handed. Because StrongFirst sets the standard for kettlebell instructor certification. And if you experience the transformational power of kettlebell training, youll stick with it even after the hip gym-goers move on. The ballistic lifts cycle momentary full-body tension with controlled relaxation. Ive been swinging kettlebells hardstyle for 15 years and Im still chasing perfection. I smiled at this comment because it is so true. This kettlebell is completely adjustable because the bag can be filled with either wet or dry sand, pebbles, rocks, dirt, chains, buckshot or other materials. Probably. Still, there are simple pass or fail standards to compare your progress against. But dont be fooled. All these requirements use tension to power the kettlebell up. Kettlebell training, Hardstyle or Girevoy Sport, is a skill that takes practice. It offers several advantages including dynamic fast lifts which can be more fun than the slow controlled weight training. the kettlebell clean and jerk, Youre training for general physical health, Youre a recreational athlete needing strength, power and resilience for your sport, Competition leaves you cold, you measure improvement at a personal level, You want time-efficient strength training for life. It imported and diluted hardstyle kettlebell methods to suit Crossfit WODs and competitions. Hardstyle lifting is intense but not as pretty to watch. But so is a Thoroughbred. And it translates into better trunk stability from diaphragm to pelvic floor. (Thanks for that Mike!) Training the hardstyle ballistic lifts gives you the hip power you need to enjoy living and moving like a human. He also forcefully exhales as the kettlebell comes up and inhales as the kettlebell goes down. For me "good" its about best result with lifting kettlebells. I teach them the soft style swing to get them to relax and improve their efficiency. If a Hardstyle kettlebell slips out of your hand during an exercise, it is more likely to cause damage to ceilings, windows, walls or floors. If you live in an apartment or duplex with neighbors nearby, the sound is less likely to be heard by the people next door. So, which is the right choice for you? Kettlebell expert Steve Cotter explains that this style features fluid, graceful movements and a steady tempo. And that improves back mechanics and health. As he clearly stated, the ability to generate tension is what is missing in most peoples fitness routines, causing them to get less than satisfactory results. Getting you ready for sport, work or life. Oh, and your bonus made me smile, thanks for that too. Hardstyle Kettlebells are one solid piece of metal. While its a matter of personal choice, there are differences in the two kettlebell styles, the equipment and the outcomes in your fitness training. Would love to hear what Valery Fedorenko thinks, who frequents this subreddit. Softstyle kettlebells may be emptied of their contents for more convenient carrying and storage. And Ive beenteaching kettlebellsever since. We do not teach the same things. This does not add any additional cost to you but helps me provide you with great content like this. Today, lets examine the differences and compare the advantages of the soft kettlebell vs hardstyle kettlebells in order to get a better understanding of how each can benefit you the most. No matter what you do you will get some sort of muscle hypertrophy, but for large muscles you want to do many different exercises for the same muscle group in sets of more than 8 reps. "(running in a straight line for 26 miles, when would we ever do that in a sport or in real life?). Ive got an idea of the differences, from another thread - but wondered if someone could go into more detail? And you wouldnt jump on its back without knowing how to ride, would you?