So perhaps you’ve been kettlebell training for a long time and are used to the most common kettlebell training swing, now you’re thinking about doing a kettlebell sport course, great, you should! I too have an interest in kettlebell sport, I’ve analyzed the GS swing and put some points together that will hopefully help your transition from the common hip hinge swing to the kettlebell sport swing easier.
Of course like anything, there are many ways to do the swing, some kettlebell sports champions implement different techniques, but the following are some of the basic differences between the hip hinge swing and kettlebell sport that will make your transition much easier.
- in GS only the single-arm swing is used; as the double arm swing does not transfer to anything in the sport
- the kettlebell sport swing transfers to cleans and snatches
- when training the swing it’s to improve cleans and snatches
- the kettlebell stays closer to the body in the up phase of the swing
- the arm stays connected to the body longer and the hips push the kettlebell
- the knees come forward during the up phase (think quarter squat)
- you want to remove resistance and be fluid unlike in kettlebell training
- you can use your foot to push off and create more drive
- you have to wear shoes and a shirt
- less core and glutes involved, emphasis is on the quads
- wait for the kettlebell to swing back on the up phase (don’t force it)
- wait for the kettlebell to come back up through the legs and stand up driving the legs into the ground
- breathing is different; exhale on the down phase and inhale on the up phase
The GS swing is completely different than the common hip hinge swing. In kettlebell training you want resistance, in GS you want to remove resistance. Knowing that you’re only swinging to improve Cleans and Snatches will help you greatly to understand the GS swing.