Kettlebell Training Comes in 3 General Body Shapes

Your body shapes the way you move it, especially when training with kettlebells. Kettlebell training is so powerful it can quickly make your body be Firm and Defined, Strong and Bulky or KettleBell Competition Athletic. Different kettlebell training methods result in different body shapes.

Lets examine which kettlebell training method will create what body shape…

Method #1 - Competition KettleBell Lifting or Girevoy Sport KettleBell Competition, which consists of only 2 lifts

The Jerk: the jerk of two kettlebells from the chest with two arms

The Snatch: The snatch is performed in one movement. The competitor must lift the kettlebell with one uninterrupted movement and pause with it overhead with his arm straight.

Each event consists of performing as many lifts as possible within the allowed 10 minute time period. The highest total reps in both lifts determine the winner in each weight class.

Examples of the KettleBell Competition Body type Male Body


As you can see the two kettlebell Sport lifts creates efficient technique and cardio respiratory conditioning with almost non-existent body toning and muscle definition effects.
Method #2 - ‘Russian Style’ or ‘HardStlye’  Its users describe HardStyle as “Simple, sinister, brutal—and ferociously effective for developing explosive strength, dramatic power and never-say-die conditioning. Guaranteed to forge a rugged, resilient, densely-muscled frame—built to withstand the hardest beating and dish it right back out, 24/7.” This system is also restricted to only a few basic movements – Clean & Press, Snatch, Swings, Get Up and Pistols done while using Heavy KettleBells for Low Reps.

HardStyle Training Example and Body Shape:


As you can see the Russian or Hard Style of lifting kettlebells definitely makes the body stronger, more powerful, and bulky.

Method #3 - KettleBell Conditioning and Fitness

Kettlebell conditioning and fitness is a workout that thinks outside the traditional kettlebell box. KettleBell conditioning combines a complete cardio, core and resistance workout in each training session for whole body fitness.

What’s so great about kettlebell fitness is that it does not have exercise restrictions, so your body benefits from so many kettlebell exercise variations.  In my kettlebell classes, I emphasize the fitness and conditioning training most often, with about 30% of the time spent in the "Hardstyle" training method for strength. I believe that this combination works great for providing people with accelerated fat loss, improved cardiovascular function, and moderate gains in strength for injury prevention and athletic performance.

Example of a KettleBell Fitness Body: