Despite what some may assume about me from watching my training, I love me a good two-arm hinge swing. When it comes to building speed and power, the two-arm kettlebell swing is as good as it gets!
Today’s workout uses the Every Minute On the Minute (EMOM) format, meaning you will complete 10 repetitions at the top of the minute, then set the bell down and rest until the top of the next minute, then start again.
The weight you choose should allow you to complete all 80 repetitions with speed and perfect technique (if the weight is too heavy and your form is compromised, you are no longer training speed).
After the EMOM set, you will complete a 5 minute complex of Clean-Squat-Press-Reverse Get Up.
I took a StrongFirst hardstyle kettlebell certification back in July, which I mentioned in last week’s workout. (Quick recap: I truly believe that the different styles of kettlebell lifting complement each other: hardstyle practitioners can benefit from relaxation and efficiency principles, and Sport practitioners can benefit from tension and strength work.)
This week’s workout was my favorite workout from the certification, so I thought I’d share it with you! Choose a pair of bells that you can press for at least 5 repetitions. Each round, you will do 3 (hinge-based) cleans, 1 double press, and 3 front squats. Set the bells down for 20 seconds, then repeat! You can do anywhere from 10-20 rounds, depending on your fitness level and the weight kettlebells you choose.
Are you a fan of “hardstyle” or hinge-based kettlebell lifting?
“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. Even within each style there are multiple governing organizations that lead certifications and teach varying lifting techniques. The people that compete in Kettlebell Sport have a completely different method of training with kettlebells than those who do Kettlebell Hardstyle lifting – and these two groups are often at odds with each other.
So which group is right? Which style of kettlebell lifting is better, more efficient, and leads to more fitness gains?
I like to compare the difference between Kettlebell Sport and Kettlebell Hardstyle to the difference between running middle distance (800m) and running a sprint. While middle distance and sprinting are both essentially the same body movement, the technique used for the two varies greatly. Neither style is more right or wrong than the other – they are just different.
Main differences in Kettlebell Sport and Kettlebell Hardstyle
Here are a few of the main differences between Kettlebell Sport and Hardstyle kettlebell lifting: