Kettlebell Swing: Hardstyle vs Girevoy
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- čas přidán 11. 05. 2022
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Q: Can you please clarify the different benefits that accrue from the hardstyle and soft style swings. Which would be better as an exercise?
A:
Hardstyle Swing
Hardstyle swing has a movement pattern almost identical to the deadlift, with a slight emphasis on the glutes and hamstrings. Its benefits are similar to those of the deadlift plus it also has a power component and an anaerobic conditioning component.
So just like the deadlift, the swing strengthens the glutes, hamstrings, back, lats and abdominals, but unlike the deadlift, it also strengthens the heart and lungs and improves cardiovascular conditioning.
Additionally, in the one arm hardstyle swing, the abdominals, lats, and mid-back have to work especially hard to prevent torso rotation and keep the shoulder back and down, both of which help maximize power output.
Because of all these strength and power benefits, hardstyle swings are used to improve vertical and horizontal jump, running speed, pull-up strength, as well as posture, grip strength, and overall conditioning.
HardStyle swings, therefore, are best for someone who is after general physical preparedness which transfers to life and a wide variety of sports. It also suits someone who wants the biggest bang for their time buck in terms of training effect per minute spent.
Hardstyle swing can be done two-handed, one-armed, alternating, or with double kettlebells, and is most effective when performed in explosive sets of 10-20 reps. The most popular format is 10 sets of 10 reps, on the minute for 10 minutes.
Girevoy Swing
Girevoy swing movement is more flowing, has a double knee bend, and is less explosive than hardstyle swing. The swing is generally performed with one arm or double kettlebells, with the thumb pointing back for snatch assistance or forward for clean assistance. Sometimes a torso rotation is used to add to the momentum of the swing.
The double knee bend prolongs the arm-to-torso connection and momentarily relaxes the hamstrings on the backswing.
Girevoy swing is more about energy saving and riding the momentum rather than maximum explosiveness, as well as hanging on to the kettlebell for as long as possible.
In order to understand the benefits of Girevoy swing, one needs to understand the objectives of Girevoy Sport, which is an extreme power endurance sport. Girevoy swing is used primarily as an assistance exercise for the Snatch and the Clean portion of the Long Cycle, to improve technique and fortify grip endurance.
A crucial component of GS is that you are only allowed to switch hands once throughout the entire 10-minute set. This means 5 minutes of lifting on one arm without putting the KB down, then switching straight to the other arm for another 5 minutes. This means that grip fatigue is the biggest determining factor in the success of your Girevoy set. If your grip goes during a 10-minute set of Snatch or Long Cycle then you're pretty much done, no matter how strong, powerful, and fit you are.
So, Girevoy swing does three things: a) it increases extreme grip endurance, b) it teaches how to ride the momentum and save energy, and c) it teaches you to move in a way that spares the grip.
For GPP, posterior chain strength, and power development, Girevoy Swing is a less optimal method, and it doesn't transfer well into other activities and sports. However, it is a great supplemental exercise for Girevoy sport or pleasure.
Girevoy swings are most effective when done for higher reps, such as 40,60 or even 80 reps per arm, as an assistance lift to Girevoy Snatch or Clean, with emphasis on practicing the flowing non-jarring movement, sparing the grip and hanging onto the KB for as long as possible.
Since some people like the flowing feel of the Girevoy style, alternating arm swing can also be used for light endurance training by swinging non-stop for 2-5 minutes at a time.
Summary
if the goal is General Physical Preparedness for sports and life in the shortest time, HardStyle swings do the best job.
If the goal is Girevoy sport performance, grip endurance, or enjoyment of the flowing style, then high-rep Girevoy swings are best. Do them for sets of 40-80 reps per side.
If you decide to use both styles interchangeably, make sure that you learn the proper technique. The correct technique delivers all the benefits of the swing and prevents injuries. - Sport
I've watched so many videos on kettlebells in the past few days, your videos by far have cleared more up for me than anyone else's has.
This channel is criminally underrated when it comes to the clarity and quality of the information/instructions. Jeep up the excellent work!!
I agree its one of the best kettlebell resources on the internet
Thanks for the slow mo, it really helps me understand more about what “double knee bend” actually means.
Thank you for such a good explanation. The purposes of both techniques are something I’ve never been completely clear on, and this was really helpful.
The best, most concise and pragmatic explanation I've been able to find on the net. Thanks very much!
Superb coaching as always. Thanks.
That was fantastic. Thank you.
A fantastic amount of information!!!
Extremely well explained!!!
Thank you!!!
Thanks Kat. That was fast. Much appreciation.🙏🙏🙏
Excellent explanation, thank you!
Thanks for the great info! I like that you explain and demonstrate very clear and easy to understand.
Always amazing! Best regards from Brazil.
Great quality content !
Thanks. Brilliant explanation 👏 👌
Thanks for the video Kat! I was wondering why there were two styles of swinging. This clears it up perfectly!
I am so glad to have found you Kat. You are the best teacher of everything related to Kettlebells that I have found to date.
Thank you !
Very clear explanation of the technique and difference between the swings. Thank you for the sharing the wisdom!
Great information 👍
Your form and technique are really excellent - thanks for putting out great instructions.
Vídeo Fantástico. muy claro y detallado. gracias
Ok. Your technical explanation was great. I've been puzzled by the differences for some time now. You just got a new subscriber
thank you!
Awesome thank you:)
Great video.
I am repeating what other folks have said but this is a really clear and informative video of this topic! Thanks a lot! I have worked out occasionally with KBs for a decade after a trainer taught me the basics. Never mentioned anything about different styles. I was taught hardstyle but noticed to do something differently especially when cleaning or snatching longer sets with heavier bells. Just realised now that it’s Girevoy style😄😄
This was the best comparison demo I've seen. Are you married? Lol
perfecto!
Both give you strength. Just a different way of doing it. The question is, what is good for what? Both are used in martial arts and in the military. The us military does CrossFit essentially. But as far as the best thing for fighting and overall fitness, kettlebell Sport. Steve cotter was an rkc instructor. He basically said that kettlebell Sport was from hardstyle. But he made it where you can last much longer. cotters kbs was made after hardstyle, it's basically an updated version that only focuses on a few moves that make you mentally and physically tough without ending up in the hospital.
The gs swing is actually the more explosive or powerful of the 2. The hs swing LOOKS lkke its powerful because of it jerky mechanics but the truth of the matter is that the gs swing has a much greater overall physical involvement and allows for much heavier swings for more reps. Considering how light kettlbells are maximal duration is really the only thing that makes sense.
Great post and something not enough people talk about re: kettlebell sport being overly specific. There's a reason all the best GS lifters lift barbells or do circuit training for GPP.
So very true, Alexander 👍. I agree that few people realize that Girevoy athletes train like all other competitive athletes do - for hours a day and by utilizing a full gym of strength equipment. Hardstyle, on the other hand, is the style of a fitness minimalist.
Great video on the differences, Kat. Personally I train using competition style some days and hard style on others. Competition style looks easier but is much harder in my experience, exactly because the grip is tested to the max, as you mentioned.
Don't know if you have any plans to cover the secret service snatch test in depth at any point but it would be great to hear your thoughts on how best to program workouts towards that goal.
Hi Philip,
Excellent idea about the SSST.
I might actually complete one on video (😵🤮) and outline a few ways to improve on it. Thank you for the suggestion! 🙌👏
Hey Kat, can you do a video on the double kettlebell rack? Would like to see differences between sport and hardstyle, and also some tips for keeping a straight posture in hardstyle rack while fighting gravity of the bells falling away from the body (especially if using the larger comp bells).
Definitely! Thanks for the great request 👍👏
@3:32 Both beautiful and powerful...
Hi Kat!
In the beginning of the video, you mentioned how the hardstyle swing works the lats. Can you expand on that a bit if you have a minute?
I've never quite understood how a swing is supposed to work your lats. Is it just from keeping your shoulders pulled back (packed?), or should I be pulling the bell back with my lats as resistance to the swing?
Hi Lucas,
Great question and you've already partially answered it yourself :)
The lats work to keep the shoulder packed back and down, and they pull the arm into the torso. In addition, the lats are a 'core' muscle (together with the glutes and the abdominals) and they participate in preventing the torso rotation as well.
They play a similar core role in Turkish Get Up as well.
Thank you for the excellent question!
@@KatsKettlebellDojo Oh ok, that helps! When I hear of an exercise working the lats, I usually think of pull-ups, rows, etc - things with a lot of arm motion and tugging things toward yourself.
Thanks Kat!
Extra! Tnx
Is it possible to naturally adopt a hybrid of both styles. My style of two hand swing is definitely geared towards the hardstyle method but not intentionally
Do you believe that in a one hand swing we must prevent torso rotation? It is harmful? Why?
I have been making one arm swings for years as I believe it is beneficial for the body. It gives asymmetrical exercise.
Hi Dmitry,
Controlled torso rotation isn't harmful in one arm swings, it simply reduces power. If we perform swings with the purpose of producing maximum power through the hips, then we reduce torso rotation.
Using torso rotation with a relatively light weight and is fine, though it's much more healthful to use the abdominals to resist rotation rather than to facilitate it (as per Dr Stuart McGill, the spine health specialist).
Thank you again for the question!
@@KatsKettlebellDojo thanks for the answer! I will think over this information.
I have a question about hand switch I read on the website for the pentathlon it say unlimited hand switch please elaborate thank you
Hi, yes in Pentathlon there's an unlimited hand switch on all lifts. That's why Pentathlon is preferred by many non-Girevoy kettlebellers. It allows for either Girevoy or Hardstyle or Hybrid (what I use) technique.
I'm over sixty. Want to use kettlebells to remain healthy, not for sport, not for big muscles. So which method for swings & cleans & presses for less injury risk, Hardstyle vs Girevoy??
Would you spend a couple of words (or a video) on the reason why you allow your elbows to bend in the higher part of the swing?
Hi Grigua81,
Great question, first it's to ensure that the lats are fully engaged throughout the swing, while also letting the kettlebell float at the top.
Second, I have actually made a video on the other reason a few months back:
czcams.com/video/8o82vSByu_I/video.html
Here's a drill that uses the relaxed elbow for a better snatch
czcams.com/video/WoVSEfuCJcw/video.html
I hope this answers your question, and happy swinging! 🙌
I wish they all stop talking about "special forces". Otherwise, great instructor and instructions.
hardstyle is commercial back destroyer, go with girvoy if you wanna stay healthy, hard doesnt mean strong
How did you become such an expert? Are you a Maori? Since they are naturally strong, is that why you gravitated torwards strength sports?
there is no such thing as "girevoy". It is called "competition" style. Stop russifying non russian things. otherwise nice vid.