Kettlebell Rack: Girevoy vs Hardstyle
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- เผยแพร่เมื่อ 27 ก.ค. 2024
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Girevoy Rack
Purpose: Girevoy Sport
How to:
Clean the KBs, flex at thoracic spine and place the elbows onto iliac crest, stack the KB handles on top of each other, straighten the knees.
Benefits:
1. Allows you to rest without dismounting (which is not allowed in GS) during the 10 min set of jerk or long cycle
2. Allows you to use the elbow-to-iliac-crest connection for driving the KB into the overhead lockout using the power of the legs
3. Allows you to use as little energy (aka muscular tension) as possible in between reps
4. Training Girevoy rack will improve thoracic mobility and hip mobility
Challenges
1. Requires intensive mobility training to achieve/maintain thoracic/hip mobility for the correct alignment. No alignment leads to excessive loading of the lower back and shoulders.
2. Doesn't lend itself to any other movement aside from the KB clean, jerk and maybe the push press, doesn't suit grinds. Doesn't transfer to other sports or life.
3. Is essentially a resting position, so limited use in general fitness where tension
Hardstyle rack:
Purpose: GPP, fitness, strength, midsection stability
How to: clean the KBs, connect upper arms with the ribs, stand tall with shoulders down, neck long. Keep the forearms vertical or early vertical.
Benefits:
1. Is a ready position for all fitness movements: squat, lunge, press, push press, jerk, etc
2. Strengthens the midsection, improves spinal stability, improves posture, facilitates power transfer through the core.
3. Applicable to multiple lifts, disciplines and life.
4. Is accessible to most people without intensive mobilization. People with internally rotated shoulders benefit from improving their rack because it improves their posture and shoulder mechanics too.
Challenges:
Lower body-focused exercise sets can be terminated early because of upper body fatigue. Especially in females
Solution:
1. maintain a more upright position
2. Progress the exercise - squat to pistol. lunge to step up
3. Use shoulder rack
Hardstyle rack with Competition KBs
Link hands
Initiate a slight thoracic flexion if you have the mobility.
Always keep you midsection braced
If you are tall enough to use comp kettlebells for hardstyle training, then the rack principles should be the same. I don't use them if I can help it because at 5ft1 heavy enough competition weights push me into Girevoy rack or working too hard to keep the KBs. Competition KBs are not designed for hardstyle racking. That't why cast iron kettlebells exist.
Aside from changing your kettlebells, use the correct hardstyle principles and if all fails, use the shoulder rack. - กีฬา
Why do you only have 9 thousand subscribers? Your channel is the best for kettlebell explanation and instruction I've found...fantastic and easy to understand for me a kettlebell virgin😊
I prefer competition Kettlebells but like hard style training. Thanks for the information 👍
same
Yup me too
me too....i was attracted to competition kettlebells because the dimensions remain the same no matter the weight. That just seemed like a great feature, so you can focus on perfecting technique and not have to adjust technique to a different size of bell every time i increased weight.
same
You have proly forgotten more about kettlebell then most on TH-cam know about it
Super underrated channel. Solid video.
Amazing instructional videos
Excellent video. The shoulder rack is a genious idea!!! Thanks!!!☺
Awesome tutorial. I've always noticed that I rack differently for overhead presses than I do for squats, but now I have a much better understanding of the finer points.
Excellent! Thank you Kat!
Unreal Kat. thanks mate. I need this info as i'm getting more and more into Kettlebells and was absolutely cooked trying to do long cycle with tension of hardstyle haha... great workouts but no sustainable I would reckon. Good on ya mate, cheers.
This is amazing. Thanks so much. Such a wealth of information
Thanks for answering the question, Kat! Amazing video, as always 10/10 :)
Thanks for the useful inform ! 👍
Great coaching as always. Thanks again.
Great breakdown as usual kat.
Excellent tutorial!
Solid content. I am new to your channel. Love the Kettlebell workouts.
Great Infos thanx Kat 💪🏾⚡
thanks for the video, i've been using the KB as a main exercise device (?) for quite a long time and tbh i wasnt thinking much about GS but your explanation has really shown me the differences!
Awesome info than you:)
It would be nice if a company could make competition style kettlebells on a smaller scale for shorter people.
Definitely :)
They do. Pro Kettlebell makes a line of smaller competition kettlebells. Their design is fairly unique. They have flattened sides for wrist comfort, base is broader and the base is open (more on that later). They don’t have the same weight range as the standard size, though. While they offer some nice features, they are also absurdly expensive in my opinion. Interestingly, that company is planning to release magnetic weights that can be inserted into the open base so that you can increase the weight in small increments without having to buy more kettlebells.
I think I found my problem with my long cycles of clean and jerks, I need to rest on my iliac crest more to reduce my fatigue
Слово "гиревой" было сказано по-русски без акцента... хм, русская што ль
Да, но живу вне России с 17 лет, мой русский не очень хороший.