Kettlebell Sport Swing:
- Pendulum swing
- Anatomical breathing
- Train for strength and endurance
- High repetitions at low intensity
- Long sets (sometimes 10-20 minutes without setting the kettlebell down)
- Main goal is efficiency so more repetitions, heavier weight, and longer time can be completed with less effort
- Technique is used for Kettlebell Sport competitions and has great carryover to martial arts and other endurance sports
Kettlebell Hardstyle Swing:
- Hinge swing
- Biomechanical breathing
- Train for speed and power
- Low repetitions at high intensity
- Complete repetitions or short timed sets (sets of 5-10, or timed sets of 60 seconds or less)
- Main goal is to utilize maximum muscular tension and minimal rotation to optimize speed and power
- Technique is used for fitness and sports that require sprint speed and power production
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