Kettle bell exercises are a perfect blend of cardio and strength training. They allow you to have more control over your body and is great for beginners. We want to help you stay in shape by teaching you the difference between the five kettle bell styles.
By the end of this post, you'll know each of the styles is beneficial to you.
Hardstyle
It's a common misconception to believe that Hardstyle refers to the difficulty of the exercise. "Hardstyle" kettlebell exercises originate from Russian spec-ops training. It was made in the 1980s as a supplement to the soldier's daily training and conditioning.
This kettle bell style can be summarized with small repetitions and high intensity. Power optimization is of higher priority than energy conservation. All your reps should be as powerful no matter if it's 10kg or 20kg.
First, tense your muscles. Since your muscles create force by tension, you'll want to have them ready for next rep. You'll also want to focus on a strong core and breathing pattern. This ensures that you'll remain to breathe properly while having enough stability to hold the kettlebell.
Soft Style
As of 2011, the soft style has been widely used throughout Russia. Unlike the Hardstyle technique, Soft Style kettlebell usage is used to maximize the user's pacing. This kettle bell style is known for its fluid and relaxed movements and is great for beginners.
Simply, soft style kettlebell exercises are for reserving energy to continue going. The breathing is slower and controlled than hard style techniques. When breathing, you'll tend to inhale upon exertion so you can reserve power. Soft style is great if you're trying to enhance your efficiency during your workout.
Here is a table that displays the differences between hardstyle and soft style exercises:
Categories | Hard Style | Soft Style |
|---|---|---|
Focus | Resistance | Efficiency |
Goal | Power | Build strength, endurance, and power |
Breathing | Exhale during exertion | Inhale during exertion |
Weight | Heavy | Light |
Form | Rigid | Relaxed |
Tempo | Fast | Steady |
Repetitions | Less | More |
Girevoy Sport Style
This kettle bell technique was founded by Valery Fedorenko. The main feature of sports kettle bell training is to produce power efficiency. The events last for ten minutes long, and the participant can't place the kettlebell down during that time span.
Mainly, the user will have to conserve their energy through their movements. This helps them become more efficient over time with the kettlebell. Athletes who train in the Girevoy Sports Style method tends to use one hand on a kettle bell at the time.
Another thing to remember is that the kettle bells are designed differently. Your thumb will lock with your index finger onto the kettle bell. It will feel like a hook grip and is used for longer kettle bell exercises. We suggest doing this kettle bell method if you're training for an athletic event or you want to increase your endurance.
Crossfit Kettlebell Style
This style is mainly used as a modification of the traditional method. For instance, there is a two-handed overhead swing. Another modification is based on the snatch position. After each rep, the cross fitter must place the kettle bell down. You should try this form of exercise if you want a more endurance based version of the hard style exercises.
Kettle Bell Juggling
This is the most advanced form of kettle bell exercise. It focuses on ballistic movements such as flipping and spinning the kettle bell. If you're starting off, we suggest that you start with a low set of weights. This allows you to flip the bell without causing any injury.
Conclusion
Getting in shape has never been so easy. When implementing kettlebells into your work out, you’ll notice an increase in your stamina, strength, and endurance. No matter what style you pick, kettlebell exercises will keep you fit and healthy if practiced frequently.
