The Right weight.

Mike Castro: Hardstyle with bands and a Bulldog.

Although my post on Power might suggest that I am for using 'light' kettlebells to maximize force output and Rate of Force development, it is important to note that I believe that using the 'right' weight, for YOU, is the key.If you weigh 185 lbs and are using the 16 kg in two hand swings the bell will be TOO light to produce more power.

Just as one cannot get much force from throwing a wiffle ball as opposed to a baseball, using a weight that is too light will not produce a high level of force either.

As Randy Hauer wrote "The key to higher power production at any given KG weight is to move it faster over a given distance. If you want low power, swing slower and cover less distance" says it exactly. If your bell is TOO light, so that you end up NOT being able to swing it and it takes off on you, USE A HEAVIER BELL. Or, switch to one hand swings, or a higher swing and maintain a strong connection with the ground( rooting).

A higher force output per rep will allow one to get more work out of each rep and minimize the work one has to do, OR allow one to do more work in the same amount of time, a great form of overload.
Remember also, that if one uses low force per rep, the muscle fibers that are being recruited are the lower force potential red fibers as well as the connective tissue. Higher force work will recruit more white fibers and make one more muscular. This is precisely why marathon runners have less muscle, with less definition than sprinters.

The RKC hardstyle swing is, as Pavel says, "a total body sprint".

So use the right weight for your swings and snatches.If you need more strength, go heavier and slower and dont worry so much about speed,if you are going for hundreds of reps( say you are getting ready for the cert and need LOTS of conditioning) hold back on each rep and go the distance.

Doing high force reps with short rest periods is a killer way to get strong, fast and in great shape all at the same time.