The Difference Between the Hardstyle and Sportstyle Kettlebell Grip

There are two main grips used in kettlebell training. There are many more than that, but these two are the most common ones that we all use for racking and the overhead position.

Each of these two has its benefits. In other words, there are clear reasons to use one of the other and vice versa.

“What is the difference between the Hardstyle and Sportstyle Kettlebell Grip and which one is better?”

Hardstyle

Hardstyle emphasizes maximum tension and power. The focus is on developing explosive power and strength, often using heavier weights and fewer repetitions. 

Sportstyle

Sportstyle prioritizes efficiency and endurance. The focus is on developing strength, endurance, and efficiency, often using lighter weights and higher repetitions in direct comparison of skill and level of experience.

This is a general overview to compare the two ways of training. In reality, in Sport, at the elite level, you will see people cleaning and jerking 2 x 32kg for 10 minutes or even more. Which is an incredible feat that you won’t see in Hardstyle.

Kettlebell Grip

Sportstyle Grip

The Sportstyle grip is where the handle lies within the palm at a 45-degree angle. The handle generally passes the wrist joint. This is a more relaxed and fluid grip.

The hand and wrist can be relaxed because the handle is over the wrist joints, avoiding any need to actively engage the muscles that would have to keep the wrist straight.

The grip itself is loose, which allows the relaxation of the forearm muscles. The intention in Sport is to do as little as possible while gaining the most. The less you have to do, the less your muscles have to work, the more energy efficient you will be, and the longer you will last. Lasting longer (endurance) is the objective in Sport.

Hardstyle Grip

The Hardstyle grip is where the handle lies horizontally within the palm, using a more rigid grip.

The fingers are over the handle and are tightly squeezing it. The wrist remains in active flexion to avoid the weight of the kettlebell from pulling the hand back and wrist into extension, which is also called a Broken Wrist Grip, a grip where the line is broken at the wrist.

A benefit of the Hardstyle grip is more activation of the forearm muscles, which also assists in avoiding rotation of the forearm. If you find that your tendons start being affected during presses, and you have not been using the Hardstyle grip, then you may experiment with the Hardstyle grip and see if it will provide more stability and control to avoid forearm rotation.

It is said in the StrongFirst teaching that more weight can be pressed with a Hardstyle grip. This is due to its focus on maximizing total body tension and engagement, which translates to more power and stability.

There are so many more things to say about each of these grips. At this stage, just know, there is a reason to do one over the other.

A great analogy to compare the two styles follows. Hardstyle can be seen as sprinting. Emphasizing short bursts of intense power. Sportstyle can be seen as long-distance running. Emphasizing sustained effort and efficiency. 

When you speak to people from Hardstyle, they will say theirs is the best. When you speak to people from Sportstyle, they will say theirs is the best. At least, I have seen many people boasting and arguing in internet communities, and even ours before we started running it with an iron fist and stomping out superiority.

Which one is better?

The fact is that the choice between the two depends on individual training goals and preferences. They are both excellent for their own goals, and it’s even better if you are capable of combining them in your training, like we do at IKU™. With all that said, I want to end with the fact that there is Hardstyle and Sportstyle, but in between those, there is more than there is within those two combined. At IKU™, you get the best of both worlds plus the rest.

There is a ton to learn about kettlebell training, grips, racking, form and technique, exercises and their variations. The finer important details are what you want to learn for each and every exercise. You want to know the reason for doing an exercise or its variations. Become a member to learn together with our coaches or take one of our online courses. I’ll leave you with a tip on where to hold the handle for Hardstyle, but keep the ‘why’ to myself for now.