Welcome: what we do

A “kettlebell” or “girya” is a traditional Russian cast iron weight that looks like a cannonball with a handle on it. It goes centuries back. So popular were kettlebells in Tsarist Russia that any strongman or weightlifter was referred to as a “girevik”, or “a kettlebell man”.

Not a single sport develops our muscular strength and bodies as well as kettlebell athletics!

‘Hard style’ kettlebell training was born in the spec ops of the Soviet Union. In the 1970’s select units adopted a karate-based style of hand to hand combat. The hard-style of kettlebell training evolved in the 1980’s to support the hard-style of fighting.

In the martial arts context, ‘hard-style’ refers to schools that meet force with force and greatly value physical strength.

The essence of karate technique is ‘kime’, usually translated as ‘focus’.

The meaning of kime is an explosive attack to the target using appropriate technique and maximum power in the shortest time possible.

Hard-style kettlebell training prioritizes power and force production over power and force conservation. Think; force equals mass times acceleration (f = m x a). Thus, to generate maximum force (‘f’), we employ high (‘a’) acceleration in quick lifts or ‘ballistics’ and high tension with mass (‘m’) in slow lifts or’ grinds’.

Hard-style is the ‘one strike, one kill’ ancient karate philosophy applied to strength training. Prioritizing power production over power conservation allows us to build more power, muscle, lose more fat and spend less time training.

DO NOT HOLD BACK, this is hardstyle!

The short answer, absolutely everybody! A longer answer, everyday athletes from the general population to fitness enthusiasts, champions in a wide range of sports from powerlifting to MMA to triathlon. Elite military and law enforcement special operators. Hard men and women from all walks of life.

We like to say that kettlebell training is elite but not elitist. These advanced skills are accessible to all fitness levels. The price of admission is a strong spirit and attention to detail.

Because they deliver extreme all-around fitness—and no single other tool does it better. Here is a short list of hardware the kettlebell replaces: barbells, dumbbells, belts for weighted pull-ups and dips, thick bars, lever bars, medicine balls, grip devices and cardio equipment. Kettlebells are compact, inexpensive, virtually indestructible, and can be used anywhere.

The shape and compact size of a kettlebell allow one to safely accelerate it on the way down in exercises like swings and snatches. There is a growing body of research that such “virtual force” is exceptionally effective, efficient, and safe at improving many components of fitness: dynamic strength, many types of endurance, muscle building, and fat loss.

Obviously, you cannot swing a barbell between your legs and a dumbbell encourages a stiff shoulder raise if one tries to swing it. The kettlebells’s offset “live” weight amplifies the feedback and forces one to swing it ballistically using the hips while relaxing the arms, the way an athlete is supposed to move.

Another unique benefit of the kettlebell’s offset centre of gravity is the special manner in which the shoulder is loaded in overhead lifts. This promotes mobility and stability, which set up a foundation for extraordinary upper body strength and resilience.

Because the unique nature of the kettlebell lifts allows you to get a powerful training effect with a relatively light weight, you can replace your whole gym with a couple of kettlebells.

A study commissioned by the American Council on Exercise (ACE) concluded that in a kettlebell snatch workout the subjects “were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute a mile pace."

Kettlebell training, when performed safely and efficiently, reinforces healthy human movement patterns while utilizing 100’s of muscles. This quality movement paired with appropriately programmed acute variables will allow you to target each of your body’s preferred energy systems and develop extreme levels of cardiovascular endurance.

Kettlebells melt fat without the dishonour of dieting or aerobics!

This is where our mindset’s regarding fat loss needs to shift. Sustainable fat loss can be achieved as a direct result of proper nutrition, sleep and reduced stress.

The goal of training is to build the body (ie: quality movement and healthy posture, increased strength, muscle mass, cardiovascular endurance, mobility and flexibility). All of which combined will contribute towards accomplishing fat loss goals, but as the saying goes, “You can’t out train a bad diet”.

The consistent application of healthy lifestyle habits and proper nutrition are the most significant factors at play towards your fat loss journey.

Simply put, yes! Really, any tool heavy enough to provide an appropriate resistance can be used to build muscle.

That said, heavy tools require a foundation of skilled movement patterns and habits thus professional instruction is recommended to prevent injury.

Technical proficiency and appropriately programmed acute variables can be used to achieve any goal successfully!

Strength training is for and benefits everyone!

However, not every exercise or program is ideal for everyone. Let’s work together and find out what is best for you.

At the Hardstyle Strength Academy we place our highest priority on safety. During your consultation we will assess your current abilities and capacities not only to determine where you are but how to begin progressing at a pace that works for you. Reassessments can be made frequently to ensure that any issues or opportunities for improvement are observed and addressed effectively.

This question can be answered with a resounding NO!

Kettlebell exercises strengthen the glutes and stretch the hip flexors. Kettlebells develop back extensor endurance while encouraging “bracing” which is superior to “hollowing” for spinal stability.

Kettlebell training reduces pain and improves muscular strength of the low back. Ballistic movements such as the hard-style swing are therapeutic (rather than detrimental) to the lower back because of the dynamic hip hinge movements that create rapid bouts of muscle activation and relaxation cycles thus ensuring healthy hip movements while reinforcing a strong posture.

• Kettlebells improve coordination and agility (Luchkin, 1947; Laputin, 1973)

• Kettlebells develop professional applied qualities and general physical preparedness (Zikov, 1986; Girban, 1990)

• Kettlebells lower the heart rate and blood pressure and increase the heart’s functional capacity (Shevtsova, 1993)

The official Soviet armed forces strength training manual approved by the Ministry of Defense (Burkov & Nikityuk, 1985) declared kettlebell training to be “one of the most effective means of strength development,” representing “a new era in the development of human strength-potential”.

Kettlebell training when performed safely and efficiently will increase muscle tone thus increasing your metabolic rate, improving your cardiovascular endurance and mobility, all while burning a lot of calories.

With a good diet and a sensible kettlebell training program you will start to see cardio, strength and fat-loss improvements within 30 days.

Hard-style kettlebell training is comprised of two main types of lifts. Quick lifts or ‘ballistics’ which are quick and powerful expressions of maximum force and slow lifts, or ‘grinds’ which require maximal amounts of tension being expressed over extended periods, think ‘time under tension’.

For these reasons we recommend developing technical proficiency and a foundational cardiovascular base with The Hard-style Two-handed Swing, Turkish Get Up and Clean & Press as your first main training priorities.

You can get A LOT for free these days… Even an injury!

Training with any implement, whether it being a barbell, dumbbell, or kettlebell requires not only a technical understanding of the specific tool and how to practically apply it to exercise, but the ability to do so in a means that will ensure that you do not get hurt and that you successfully achieve the desired benefit.

This will require a thorough understanding of safe and efficient movement mechanics. Can you squat and hinge efficiently? Do you possess the prerequisite hip or shoulder mobility necessary to train a specific pattern effectively? Do you know how to use full body tension or how to breathe in order to stabilize your trunk when manipulating external load? How about how to use your breathing to train at higher intensities or when prioritizing endurance? etc etc etc.

Many people pick up weights, but only a small percentage are actually benefiting from them and those are usually the ones that have or are working with a professional.

You can learn a lot by watching youtube videos, but if you have absolutely no background in strength training and have never worked with a coach before, anything truly valuable is likely to take quite a long time and with much trial and error. As we’re sure you’re aware, some errors can be significantly worse than others. Be careful and train safe!