There are two major factions in the kettlebell world: sport-type and hardstyle. Hardstyle is the type of kettlebell exercise that more people are familiar with. Kettlebell Kings has many posts on sport-type workouts, but we want to make sure we also provide adequate training on our foundational training style. We welcome Doug Fioranelli, the owner of Rise Above Performance Training, to give us insight on hardstyle training. Doug will take us through an example of progression and variations in deadlifts. Watch Doug explain changes and sequences in the video below.
Doug Fioranelli
Writes
When you decide to start training with kettlebells, you'll
eventually need to choose what method of exercises you want to pursue.
Sport-type and hardstyle training types are both great but have different
goals. You've likely seen examples of sport-type on social media, where
athletes wearing pained expressions lug colored kettlebells around over their
heads for ten minutes. Hardstyle, or foundation kettlebell training, is
currently the more commonly practiced of the two.
Hardstyle involves controlling a handled iron ball through
different movement sequences, and it might seem a bit odd or intimidating to
newcomers. Hardstyle kettlebell training is effective, efficient, and great for
newcomers and athletes. It's also an excellent method for athletic trainers and
coaches who are looking for new styles to teach.
I'll be deconstructing basic kettlebell movements for Kettlebell
Kings in this series. Video and written formats are included for your preferred
learning style. In the video, I am training with a Kettlebell Kings Powder Coated Kettlebell.
We want you
to approach kettlebell training confidently and with the proper weights, as
your training toolbox is what's going to help you achieve results. It's vital
that you understand the purpose of each movement and how choosing it can help
you reach your goals.
Hardstyle
Kettlebell Deadlift
I love the kettlebell deadlift. Getting inposition is much more
straightforward than with a barbell deadlift. The kettlebell rests between your
legs, while a barbell must stay in front of you. This makes the correctalignment
of the back challenging, even for people who have been practicing for some
time.
The kettlebell deadlift is excellent at teaching proper hip form
and hinging. Hinging increases activation of the hamstring, and gluteal muscle
fibers support correct pelvic drive. Hip, or pelvic, drive is an initial burst
of movement that creates momentum in the kettlebell that many exercises
utilize.
Proper set-up and
patterning
Stand directly over the kettlebell. Your stance should be a bit
wider than your shoulders.
Grasp the kettlebell by the handle and tuck your elbows into
your sides. Straighten your back and keep your chest elevated.
Pull your shoulder blades toward each other and keep an arch in your
lower back.
Look straight ahead and retract your chin. Imagine a clock face.
Your head should be at ten o'clock, and your pelvic region should be at four
o'clock.
Dig your toes into the floor and tighten your abdominal and
gluteal muscles.
Rise into a standing position by pushing against the floor. Your
hips will extend completely.
Elevated Deadlift
This movement will help you to perfect the hardstyle Deadlift.
By elevating the kettlebell, proper back alignment is more natural to achieve
and maintain. This movement is also great for weighted plates or larger
competition kettlebells.
The preparation and movements for all deadlifts are identical.
When you've mastered these, feel free to experiment with variations.
Alternating Single
Arm Deadlift
This is a wonderful exercise that improves grip strength. It
also strengthens your core by engaging your lateral abdominal muscles to
prevent rotation. Set up is similar to a hardstyle deadlift, but only use one
hand to grab the handle. Keep your shoulders even and facing forward throughout
the movement. Avoid shifting your weight from side to side. Decide if it's more
comfortable for you to transfer the kettlebell from one hand to the other at
the top of the movement, or at the bottom.
Double Kettlebell Sumo
Deadlift
Deadlifts with two kettlebells further increase grip and abdominal
strength. Set up with two kettlebells between your legs. Choose one or both
options to work different muscle groups.
Option 1: Widen your stance
and keep both palms facing backward
Option 2: Use a narrower
stance with both thumbs and kettlebell handles facing forward
Double Suitcase
Deadlift
This movement will be familiar to those of you who remember
lugging suitcases across the airport. It's also an excellent prep for Farmer's
Walk Training. You should feel your core work during this exercise. Your stance
will be narrower than in a foundation deadlift. Set up using two kettlebells.
Place one on either side of your feet. The handles of the kettlebells should
face forwards. Use the appropriate lifting technique and get to work.
That's all there is to doing hardstyle deadlifts with
kettlebells. Please watch the video for a recap of this information and more!
What's Next?
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Doug's Bio
Doug Fioranelli is the owner of Rise Above Performance Training®
where he uses personal, progressive programming to increase his athletes'
performance and reduce their risk for injury. Since 2001, he has assisted many
people with their strength training, conditioning and athletic rehabilitation
including; adult clients, police, fire, military professionals, and athletes
from middle school to the Professional level.
Sign up for his free monthly newsletter
at his website and receive two free eBooks and browse through numerous
training articles and videos.
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About
Kettlebell Kings
Kettlebell Kings is a premium-quality
kettlebell and kettlebell content provider, based in Austin, Texas. You can
view our equipment, kettlebell how-to’s, and get expert advice at https://www.kettlebellkings.com and https://blog.kettlebellkings.com.
For more information, call us at 855-7KETTLE to learn more.
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