The RKC–the Perfect Training System?

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RKC Big Six Kettlebell Exercises

Graphic: Senior RKC, Robert Rimoczi

 

INTRODUCTION

Everyone is looking for the perfect “thing”–the perfect diet, the perfect car, the perfect vacation, the perfect look, the perfect mate (sorry, not going to happen and this isn’t the venue for that conversation), or the perfect workout. Looking to find the “perfect” anything is a fool’s quest but the pursuit of perfection makes champions. This article will explore what I consider to be the almost perfect strength and conditioning program: the Russian Kettlebell Certified (RKC) Kettlebell training system.

PREFIX

To determine if something is “perfect”, you have to either compare it against other similar items or at least have a list of criteria that you can judge it against. Fair enough. In this instance we are looking for the perfect strength and conditioning program and while I’m not going to point fingers or name names, I will define the characteristics that I think make the RKC superior. In my humble opinion for a strength and conditioning program to be anywhere “near perfect” it needs to have (at a minimum) the following components:

  1. It must address the six basic movement patterns:
    • Push
    • Pull
    • Squat
    • Hinge
    • Carry
    • Groundwork (ex. Turkish Get Up)
  2. It must have both Ballistics and Grinds as part of the training program:
    • a. Ballistics for strength endurance and impact generation
    • b. Grinds for deep strength and tenacity under pressure

Those are the basic criteria for analysis and they are pretty easily defined. The goal of the perfect system should be to enhance the athlete’s or client’s overall strength, mobility, work output and athleticism. Read on to find out why I think the RKC meets these criteria and much more.

SWING (Ballistic)

To say that the kettlebell swing is the foundation that all ballistic movements with the kettlebell are based on would be an understatement. The swing establishes a deep and powerful explosive groove that allows the athlete to generate power from the ground up. It reinforces transitional and positional strength skills as well as developing a fine tuned ability to go from absolute relaxation to absolute tension in a heartbeat (one that is beating very fast as well).

Training the kettlebell swing develops the hugely important hinge movement in a dynamic manner. Most athletes will train the hinge, or something that looks like it, while doing barbell deadlifts. But the kettlebell swing gives the athlete a platform to practice exploding out of the hinge, dynamically loading the hinge, and teaches how to transition quickly and efficiently from loading to unloading while seamlessly applying force when and where it is needed. This is a tremendously valuable skill for anyone involved in contact sports or who has to move fast and recover quickly–like Moms and Dads chasing kids around!

GOBLET SQUAT (Grind)

The squat has been the staple of most strength and conditioning programs since before the invention of the barbell–as well it should be. The squat develops tremendous strength in the legs, hamstrings and glutes. It also requires the athlete to establish and maintain bracing throughout the torso. Understanding how to squat well is one of the foundational movement patterns and one that is overlooked by many athletes; you know the ones – big guns and chicken legs. In the RKC System, the goblet squat is the primary squatting movement for a good reason: most people (even those who have been squatting for years) lack the strength, mobility, and awareness to squat safely and effectively.

The goblet squat establishes a solid structure for loading the posterior chain, reinforcing the anterior chain, and creating alignment in the joints that ensures safe loading and transitions. For some, the goblet squat takes on a more rehabilitative form since it trains the client or athlete to open their hips and use their knees safely and effectively while teaching how to avoid undue stress on the lower back. The only drawback of the goblet squat is that it cannot be loaded to the same extent as a barbell squat. The inclusion of the kettlebell squat with one or two kettlebells makes this point almost moot. Once again, you can’t go to extreme loads but the efficiency but efficacy of the squat with the kettlebell almost makes up for it.

TURKISH GET-UP (Grind)

The Turkish get-up (TGU) or just plain old “get-up” is new to this generation of athletes and has found many ardent followers. The TGU is relatively hard to categorize.  Some people consider it to be a pure strength technique while others categorize it as a mobility or pre-hab/rehab tool. Regardless, the TGU is an essential tool in the quest to make athletes move better and develop integrated strength. With modest loads, the TGU can be used as a strength endurance tool; the stresses placed on the athlete getting up and down are phenomenal for conditioning and rival the dreaded burpee for the language they generate. With heavier loads, the TGU can be used to develop transitional and positional strength like no other technique that I am aware of. Mastery of a number of planes of movement, the ability to maintain tension and establish intermediate loading and unloading positions, are all challenges that must be overcome if you are going to be successful at doing the TGU. From a pure movement perspective the TGU is golden and adequately fills in the “groundwork” section of the basic movement pattern requirements.

CLEAN (Ballistic)

The kettlebell clean is often overlooked and under-appreciated when it comes to developing strength. But I will tell you this from the outset–show me someone with a weak clean and I will show you someone who has an even weaker snatch and military press. The clean is the foundation for all of the overhead ballistics and grinds with the kettlebell and it also establishes an efficient and powerful groove that will be reflected in the kettlebell snatch. The clean, just like the swing, is a foundational move that relies on a powerful backswing to get the kettlebell moving. But unlike the swing, the clean requires that the kettlebell be directed upward as opposed to outward. A “swingy” clean is ugly and painful as well as being inefficient. Once the kettlebell has been “cleaned” it is considered to be in the “rack”–and that is where the magic happens. The “racked” kettlebell is now being supported by a complex symphony of tension from the anterior and posterior chains and is ready to be cleaned again or (military) pressed or jerked. The stability of the kettlebell in the clean (racked position) has to be absolute if it is going to be used to grind the kettlebell overhead via the military press or as a ballistic via the kettlebell jerk.

MILITARY PRESS (Grind)

The military press (MP) is the first overhead technique in the RKC System. The MP trains full body tension, bracing or “wedging” of the body under the load, efficient grooving (the path the kettlebell takes), the overhead lockout, and much more. More than just a mindless pressing movement with the kettlebell, the MP trains the client or athlete to drive from the ground up to press the kettlebell overhead, hold the lockout, and then to pull the kettlebell back into the racked position of the clean. The last five decades or so has seen the MP being supplanted in most strength and conditioning programs by a heavy emphasis on the bench press. While the bench press has many and varied benefits the MP is (in my opinion) superior to developing integration with the torso and power from the upper torso that translates over to many sporting and daily functions. The MP can be very frustrating for both sexes as well. Men who have a “big bench” find that they have puny MP’s. Women who have strong legs and good kettlebell swings are stymied by trying to get even a light load safely overhead. With a little practice and some determination, both groups will find their strength improve and will reap the benefits of being stronger overhead (especially when it comes time to snatch the kettlebell).

SNATCH (Ballistic)

The kettlebell snatch is a riddle wrapped in an enigma. It looks so easy and effortless when you watched it done by a well trained practitioner and it can also look like a tragedy in the making when done by someone without the proper coaching. As a ballistic technique it is comprised of many facets that appear to be one smooth and seamless movement (if done correctly). I have heard the snatch described as a “swing that ends up overhead” but I don’t think that is an accurate assessment of the movement. The swing is more like a clean that ends up overhead. I’ve always said that a “clean is a short snatch and a snatch is a long clean”. Why? Because the trajectory of the clean and the snatch are almost exactly the same; one ends up on your shoulder and the ends up overhead. But why is the snatch such an important part of the RKC? Because it trains the client or athlete to develop and master a number of skills and make them appear as one.

To master the snatch you have to be able to generate, manage, and absorb force; you need to be able to manage tension and relaxation; you need to be able to create and demonstrate positional and transitional strength; and so much more. Hopefully you can see why the snatch is held in such high regard and considered by some as the “King of the Ballistics”.

CONCLUSION

Six techniques – that’s it. With those six you have met all of the requirements of the six basic movement patterns with the exception of one: the carry. That’s pretty easy to fix with some farmers’ carries or walking with the kettlebell in the clean (racked position) or held overhead. Okay, okay – the pull is somewhat sketchy as well, although you are getting some great pulling work out of all the kettlebell ballistics. The addition of renegade rows or pull ups will fill that gap nicely as well.

Here’s the thing – there is no “perfect” system but the RKC comes darn close to hitting the basic requirements that any client or athlete needs to improve their movement, their athleticism, and their longevity. A nice balance of ballistics and grinds as well as a series of movements that hit every major muscle (and most of the minor ones as well) makes the RKC system “near perfect” as far as a strength and conditioning program goes – and that’s about all you can ask for in this lifetime.

***

About Michael A. Krivka, Sr. – Senior RKC: Michael A. Krivka, Sr. is a Washington, DC native who has been involved in Kettlebell training for over a decade and is currently an RKC Team Leader and member of the RKC Board of Advisors and the RKC Leadership Team under Dragon Door (where he has been listed as one of the top reviewed RKC’s in the world for the last five years). He is also the author of a bestselling eBook entitled “Code Name: Indestructible” and is in the process of finishing up several other eBooks on Kettlebells, body weight, and the integration of other tools into an effective strength and conditioning program. Mike has traveled extensively throughout the United States teaching Russian Kettlebells to military (USMC, USN, USA and USAF) and law enforcement personnel (FBI, DEA, USSS and CIA)… read more here.

Quiet Coaching Lends Itself to Loud Results

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Nick Lynch Training With Lawrence Dunning

By definition ‘coach’ and ‘bully’ are seemingly opposites—a coach is a teacher, while a bully intimidates. Yet, there are many coaches that haven’t triumphed over the juvenile act of bullying. I’ve certainly had a coach who (in an effort to gain my respect) bullied me. If a coach uses intimidation tactics to scare you into respecting their methodology, I can guarantee the coach hasn’t earned your respect and will lose their students and athletes to another team or organization.

Many of the athletes I mentor first entered my studio with downcast eyes, slumped shoulders and a sense of fear. Why? It’s evident that somewhere in their athletic careers, these athletes had a coach who filled them with doubt rather than confidence. These talented students and athletes should be fearless, skilled and motivated. Any coach can aggressively yell or throw tantrums in a fit of rage to get the attention of a pupil. But, what’s the true cost of antagonistic coaching?

Remember Rutgers’s ex-coach Mike Rice? Rice’s coaching style led to an overall losing record. Since then, many studies have been done on the effects of aggressive coaching techniques. Studies have shown between 45%-50% of teachers and coaches bully students and/or athletes. Head of the Rice studies, Dr. Joseph P. Mazer comments, “The research we found now lends in many ways empirical support for the fact that athletes were transferring out of Rutgers because they may have been reacting negatively to Mike Rice’s behavior as a coach and were significantly less motivated and as a result did not want to be on the team.”

A coach who’s earned a high level of respect from colleagues and athletes doesn’t have to a rarity. To gain respect, a coach must show respect. Respectful coaches have winning records and yield amazing results. They tend to focus on the big picture. Duke University’s Mike Krzyzewski illustrates this, “The thing I loved the most—and still love the most about teaching—is that you can connect with an individual or a group, and see that individual or group exceed their limits.” Krzyzewski is known to associate with his athletes on a personal level; he’s not only a coach on the court but also a coach in life. Krzyzewski knows if athletes are strong, confident and motivated they’ll be more likely to perform optimally. He is also the NCAA’s all time most winning coach for Men’s Division 1 Basketball.

If you come across a bully coach, instructor or teacher it may be time to make the necessary adjustments in your career and find a different mentor. That said, it’s of utmost importance to leave in a cordial manner. Don’t depart a bully as a bully. These coaches may lack tact, empathy and compassion but they can still offer valuable knowledge. If you find yourself in an abusive coach-to-student relationship, take all the applicable information and respectfully find a more conducive environment for your aspiring athletic career.

A respected coach exposes an athlete’s weaknesses only to make their weak points strong. They will offer constructive criticism. They will listen. They know when to turn up the intensity and will yield when necessary. They will demonstrate tact and great knowledge. Most importantly, they will function under pressure with an unsurpassed calm.

The bottom line? Treat your students and athletes with respect if you want to be respected. Use your incredible knowledge and unique training techniques as a quiet professional and your students will undoubtedly succeed.

Learn more about successful coaching techniques:
Duke Coach Mike Krzyzewski on His Motivational Techniques
The Power of Positive Coaching

Learn more about the Rice studies and antagonistic coaching:
Clemson Study: Aggressive Coaching isn’t the Best Coaching
The Consequences of Verbally Abusive Athletic Coaches

***
Nick Lynch is a Strength and Conditioning Coach at Milwaukee School of Engineering University (MSOE). He owns Superb Health Milwaukee, a kettlebell studio in Milwaukee, WI. Most recently, he became an RKC Team Leader. He has 13 years of full-time training and coaching experience and a lifetime of wellness education. Nick lives in Milwaukee, WI with his wife Natalie and son Weston.

Using DVRT Training to Improve Your Turkish Get-Ups

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Coach Fury Kettlebell Get-Up

It’s time for another fitness tip from your man Fury. The Turkish get-up is one of my all time favorite lifts. The relative simplicity and overall impact of the TGU make it an absolute desert island movement in my book. Few things get me more excited than a beautifully executed TGU (especially when heavy). Sometimes we fall short of beautiful and need to think “out of the box” on how to hit that high standard we strive for. This is where Dynamic Variable Resistance Training (DVRT) and the Ultimate Sandbag (USB) comes into play.

Coach Fury TGU with Human WeightPersonally, I find the three hardest parts of a get-up (regardless of weight) to be the initial roll to elbow, the half kneeling to stand and the final roll from elbow to your back. Whether it’s a kettlebell, barbell or the occasional human being (not recommended), I usually know I’ll make it (or come close) if I get to the elbow. The half kneel to stand will usually by my next sticking point. The roll back down from the elbow is often more nerve racking from a self preservation standpoint.

I think most will agree with me on these three positions within the TGU sequence. Here are three DVRT Ultimate Sandbag Training exercises that will help the cause.

1. Ultimate Sandbag TGU. In the DVRT TGU, the USB is loaded over the shoulder and it will drape over part of the back and chest as you move. Some key points here. Being shoulder loaded removes the leverage generally provided by the locked out arm of the kettlebell TGU. The USB is literally pushing you directly into the floor while sand in the front and back of the USB is pulling downward too. The USB is doing it’s best to keep you on your back. What’s awesome about this, is that you truly have to develop the rolling pattern to get to the elbow. You are forced to get that proper diagonal roll from the shoulder to opposite elbow. Given proper thoracic mobility and the ability to lockout the arm, a kettlebell TGU to elbow will feel easier after nailing this down. This delivers the same payday on the descending elbow to back roll. The USB TGU also removes all fear of dropping a bell on your head while training the roll to and from elbow. Strength+Safety=Glory.

2. USB Lateral Lunges. Damn you sagittal plane! That half kneeling lunge to stand is a stability monster when you’re doing a TGU. Sometimes, instead of stepping back from a problem it is best to step sideways. There are a bunch of killer USB Lateral Lunge exercises and any of them will help with your half kneel to stand. Training your lunges within the frontal plane (side to side) will help you build some untapped stability. Spend some time with USB Lateral Lunges and watch how your half kneel to stand becomes a thing to be feared.

3. Rotational Lunge. This move delivers similar benefits to the lateral lunges but now we’re moving in even more plains of motions. Transverse much yo! This will bullet proof your TGU. Ever feel those legs and hips wobble under a heavy getup? Get good at rotational lunges with a USB and see how they feel know. The RT adds another killer bonus: by snapping the hips similar to a swing, but within a lunge pattern, you will very likely find it easier to simply stand up a helluva lot quicker in your TGU.

Now those are three ways to use DVRT/Ultimate Sandbag Training to help your Turkish get-up. I’d bet these lifts would help your deadliest, squat and press too. Doubt me? Try it. These aren’t meant to be quick fixes or voodoo tricks. Step away from your TGU for 1-3 weeks and focus on one or more of these DVRT exercises. Then check out their impact on your TGU and smile big in the post PR selfie you just took.

Please keep me posted on your progress.

I suggest digging deeper into the DVRT Training system by attending a workshop or one of our certifications. Click here to find dates and locations. Yours truly will be leading a DVRT Level I Cert and an HKC Kettlebell Cert at Kathy Dooley, Joe Boffi and Jason Kapnick’s place Catalyst S.P.O.R.T. in NYC on November 1 and 2nd. You can register for one or both (big discount on both) through the link.

I hope to see you there.

-Fury out

Steve “Coach Fury” Holiner, DVRT Master Instructor, Senior RKC, Original Strength Instructor, is a proud member of the Ninja Army training staff at Mark Fisher Fitness in NYC. Fury is available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Five Points Academy and Catalyst S.P.O.R.T. Check out www.coachfury.com, facebook.com/coachfury and Twitter @coachfury for more info.

Elite Abs: “Hollow Body Lat Pull” (Part 5 of 5)

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Master RKC Keira Newton explains how to apply the hollow position on the pull up bar

The final installment of Master RKC, Keira Newton’s Elite Abs video series–how and why to apply the hollow position on a pull up bar.

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Master RKC, Level 3 Z-Health, MCT. Keira first picked up a kettlebell in 2005 when her husband challenged her to stop laughing and start swinging. She stuck with the challenge when she realized that she could get an all-in-one workout in a fraction of the time she spent at the gym. Keira was convinced… Read more here.

7 Fun and Whimsical Kettlebell Workouts to Burn Fat and Build Muscle

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Pat_Flynn_Dust

Yesterday, in the sultry middle of the afternoon, I went outside to do some sprints. There is a hill in the far corner of my neighborhood of the perfect gradation for this kind of work, and at the top, standing all alone, is a tree. After my rounds, I inspected the tree and made the wonderful discovery that this loveliness was a producer of blackberries, fresh, dark and delicious. I picked some, and ate. The verdict was that they were of top quality, and not costly; so I thought I’d gather two or three bunches, carry them home, and making an honest pie out of my efforts, but at the last minute decided against it. Pie is no good.  Too much sugar, too much work, and I don’t know the first or last thing about baking.

I unquestionably detest the fuss of baked goods, all the measuring that goes along with it. It is too much of a meticulous science for me—I need something that will give me the room to wiggle when I need it, or the ability to make things up as I go along without the promise of dismal results.

Today, and everywhere, all the people are training, following a strictly periodized program, and adhering to their charts and tables of statistics. Everything is baked goods—all the ingredients, now, are measured meticulously; the sets, the reps, and the time between exertions—and nobody has done a whimsical workout in years. Because nobody, so far as I know, has been given the permission to simply throw a bunch of exercises into a skillet and see how it turns out. Even CrossFit, the proposed inventor of stir-fried exercise (proposed…), well now all of them are following some sort of granular programming, too (I would say something further about that here, usually, and then regret it later).

I thought the purpose of exercise, like cooking, was meant to be fun. It’s the whimsy we are missing, now, and it’s the whimsy that can breathe freshness into an otherwise very stale exercise routine. Having said this, I am not against structure of any kind. I measure out ingredients for myself, certainly I do it for my clients, and I bake things—but every so often, like yesterday, I take out the skillet and see what I can come up with on the spot.  My creation wasn’t bad either. Sprints and hindu push-ups, ten rounds, resting as little as I needed between efforts. Could have used a little more heat, I think, but overall I was pleased with the dish.

What I say is pretty true. Whimsy has its proper place in training, and can be used usefully. The best place for it, by the way, is for your fat burning stuff. Strength work should be kept largely repetitious, and maybe even a little bit boring—but your conditioning! Ah, yes, your conditioning indeed! Well spruce that right up why don’t you? Throw in some red pepper flakes, a little splash bourbon even, and from time to time, feel free to go out on a limb and invent something new entirely. Mostly when I’m doing it—improvising, that is—I take the same, few basic ingredients (the fundamental human movements: push, pull, hinge, squat, core), and tinker with their ordering and dose. Rarely do I cook with any thing exotic as I’m somewhat cowardly, but maybe you will?

What follows are seven of my more whimsically put together kettlebell complexes. They’ve gained honorable mention here for being well-mannered, even-tempered, thoughtfully assembled, and worth doing.

-          Pat

PS – If you enjoy these workouts and kettlebell complexes, I have 101 more of them which you can get HERE, free of charge.

Double Kettlebell See-Saw Thrusters

Grab two bells: males use 2x24kg, females use 2×16. Then, clean the bells into the rack and perform the following:

1 squat to overhead press (right)

1 squat to overhead press (left)
1 squat to overhead press (right + left)
1 squat to overhead press (right)

1 squat to overhead press (left)
1 squat to overhead press (right + left)

Set 15 minutes on the clock, and gather as many quality rounds as you can.

The “Cardio” Workout that Builds Muscle

This I scrapped together on the spot when the strong and lovely Jen Sinkler came down to hang out, swing bells, and eat oysters with me.

Full Body “Girls Gone Strong” Workout

I can claim no credit for this as Molly either zipped it together on the spot or pulled it from out storage, I never asked which.

She explains the need to know in the video.

How to Crawl Your Way to Better Fitness

It was chilly weather when the Aleks “The Hebrew Hammer” came to town, but we were excited to see what the mixture of our demented brains could come up with.

The Beastmother

Fred, the groundhog who lives outside of the Dragon Gym, who is twenty pounds overweight and looks like an objectionable dog, waits in high anticipation each year for the budding of the peach tree. I was going to say Fred inspired this workout, but he really had nothing to do with it.

A Workout of Just Swings and Goblet Squat


A Complex of Uneven Proportions

This workout requires two bells of opposing sizes—for males I suggest a 24kg and a 16kg, for females a 16kg and an 8kg.

1 double swing
1 double clean
1 double press
1 front squat
2 double swing
2 double clean
2 double press
2 front squat
3 double swing
3 double clean
3 double press
3 front squat

Again, like all the other workouts (unless otherwise noted) set 15 minutes on the clock and accumulate as many quality rounds as you can.

***

About Pat Flynn:  Pat Flynn is a certified Russian Kettlebell Challenge instructor, fitness philosopher, and 7th degree blackbelt in hanging out. Pat is the founder of ChroniclesOfStrength.com and chief contributor to the Chronicles of Strength Inner Circle where he shares his best ideas on how to chop fat and multiply muscle through kettlebell complex training. Pat also offers online coaching. It’s expensive, and certainly not for those who are fragile by nature. Email Pat at PatFlynn@ChroniclesOfStrength.com with the subject line of “online coaching” to learn more.

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