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Kettlebell Only Muscle Gain - KBOMG

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A Middle Ground between Hardstyle and Kettlebell Sport

February 21, 2023|Discussion, hardstyle, heavy kettlebell, heavy kettlebells, kettlebell, kettlebell long cycle, rkc

kettlebell athlete
kettlebell athlete

The beauty of Kettlebell training is that it's nearly limitless.  

Aside from developing "maximum strength"  such as powerlifting or "maximum speed-strength (power)" from Olympic lifting with barbells, IMO there is NO OTHER tool that can give you a broader range of training attributes such as training with single and double kettlebells. Sure,  there are 203lb kettlebells out there, so someone could theoretically clean and jerk 406 lbs, but...... that's a limit to kettlebells ( btw, if you see someone clean double 203lbs kettlebells, TAG ME IMMEDIATELY!)

Regarding limits with kettlebell training, we are only bound to what we think is possible physically and what we think others may think of us when we do things. 

By this, I mean many people are content to stay in the middle lane of the three-lane highway and never venture off-road or test the limits of their vehicle. 

Being told and subscribing to the belief that there is ONLY ONE WAY to train with kettlebells is just that.  

It's the middle lane. 

Now, for beginners, following a specific course of action is excellent. 

It allows them to focus on learning something without too much information flooding their brain, getting confused, and not spending enough time practicing the movements, leading to skill acquisition. And yes, kettlebell training is a skill. However, getting the form down at all takes a lot of work.  I'd actually venture to say that it takes more time and effort to TEACH kettlebell movements vs. a similar barbell movement, but that's not worth writing about now.  

Over the nearly 14 years of my experience with kettlebells, the most significant divide seems to come from the two primary schools of thought about kettlebell training.... 

Kettlebell Sport or Hardstyle.

Without going too far off-topic, the only difference between them is goals. 

Hardstyle is associated with...

"Get shit done, Fast."

"Stay tense, don't break crisp form." 

"RKC or SFG" 

"Minimalist training" 

"Tactical Strength Challenge, Simple and Sinister, or certification needs such as the snatch test." 

"100 snatches with multiple hand switches"

"Perceived as "tougher" by most outside observers."

Kettlebell Sport (Girevoy Sport) is associated with...

"Kettlebell lifting with the end game of competition such as Snatch, biathlon or Long Cycle (Clean and Jerk)" (Also newer disciplines such as marathon, kettlebell pentathlon, etc.)

"Get the most amount of shit done in a period of time.  Example traditional 10 minutes"

"Stay tense enough to execute specifically judged reps, but be able to relax under load."

"Certain federation bodies that host competitions. Each may have differing rep goals." 

"One or two kettlebells. Minimalist training as well."

"Lifting through ranks from 3/2/1/ Contender for Master of Sport/ Master of Sport etc."

"100 snatches with only one hand switch". (Unless in marathons 30 minutes or more sets etc., where multi-switch is allowed.

"Perceived as "smoother, easier" by most observers."


Why can't we find a happy medium and incorporate BOTH schools of thought and training to better ourselves as overall athletes?


Perhaps you want to dip your toes into the Kettlebell Sport world but need to know where to start.  

The video below would be a straightforward entrance, where you use the strength and tension you've built as a Hardstyle practitioner but also start to get much higher repetitions in your training sessions.  

Hardstyle loves the intensity and heavier weight. (so do I) 

Now let's think about the video below with 2x 28kg. That is 120 lbs. 

My personal best is 61 reps clean and jerk in 10 minutes without setting them down.

Unfortunately, my best effort in a competition was 60 reps. 

Not bad at all. 

But I've seen 65 kg bodyweight kettlebell sport athletes move 2x32kg for up to 10 minutes. 

I was astounded. There was TENSION throughout their whole body, the whole time. Just more and less of it depending on the position of resting in the rack position versus jerking overhead. 

Would you like to try to get to the point of cleaning and jerking 2x20 up to 2x32 kg  50 times in a row without setting them down?   

When people think kettlebell sport is about "momentum" or "low tension," they are misinformed or have never tried it. What it is and what a coach of mine says is a "mission" to last 10 minutes and get as many reps as you can. 

Now if you're into Hardstyle and possibly want to get those numbers, we have to break it down.   

This is kettlebell sport Long Cycle Shown in a "Grease the Groove" fashion. Many smaller sets are spaced out throughout the week. Nothing to destroy you, but plenty to build volume through the week.  

Heck, you can even use those 2x32kgs ya bought.


On the flip side, as kettlebell sport athletes, why aren't we using constant tension-based work such as Hardstyle to give us a different stimulus? 

GS athletes, perhaps try some hardstyle swings alongside sport swings in your training. 

Hardstyle practitioners, perhaps try Simple and Sinister with kettlebell sport-style swings.

GS athletes build strength and structural integrity with heavy, super short sets or even low reps of snatch, jerk, and long cycle.

The only thing stopping us is the time it takes to learn a different style of doing the same thing. 

Going off-road in a controlled fashion here and there. 

Kettlebells are kettlebells. 

Let's open up our minds and body to trying new things.

Circling back to the beginning, we're limited to what we know or think people will think of us...

whether it's kettlebell swings or getting heavy shit over our heads. :)


Joe

kbmuscle.com

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