RKC School of Strength

Official blog of the RKC

How Breathing Can Improve Your Kettlebell Training

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RKC Team Leader William Sturgeon performs a kettlebell Get-up

If you’re an RKC candidate or someone who enjoys kettlebell training you know that training for your RKC or doing a high volume of repetitions can be both physically and mentally exhausting. Typically, the first thing that gives out when working high levels of intensity is your ability to breathe properly.

Once you’ve lost your breath everything gets harder, technique becomes less than ideal and your body begins to shut down. This is to be expected because of the biology of our body and how our nervous system works. But what if we could prolong this exhausted state by managing early onset of fatigue, reduce exposure of injuries, and maintain mindful awareness?

This is where breath-work can help you reduce these symptoms of inhibited breathing by increasing your endurance, enhancing core strength, and regulating your cognitive function. Breathing is one of the most underrated exercises, but it’s the most critical to your foundation for life. There are 1,000 ways you can breathe. I’ll only cover a couple in this article to get you started with increasing your performance, reducing your stress, and improving your strength.

I’ve always been fascinated with learning more about how to breathe and regulate your nervous system to improve your mental and physical health. Last month I attended a Wim Hof Method workshop taught by Breathe & Believe where we did some extraordinary things such as cold therapy.

They taught us a combination of breathing, mindset, and cold therapy to help keep the body and mind in its optimal natural state. In this workshop they went into the physiology and neurology of how this methodology works. We learned the skills and then put them into practice right away, very similar to what we do at HKC and RKC workshops.

Here’s how breathing can improve your kettlebell training

Increases Endurance

Most of us have a tendency to breathe improperly, where the breath stays stuck in the upper chest due to high levels of stress and prolonged seated positions limiting full expansion of the ribs and under-utilization of the diaphragm.

When you breathe improperly the ribs begin to become inhibited meaning that they are going to be tightened up and restricted. When your body is in a prolonged flexed position for too long your upper back becomes more kyphotic (rounded) which leads to a more forward head posture (text neck) also known as upper cross syndrome. This will lead to tight muscles in the neck, chest, and upper back which will limit your ability to breathe properly.

In order to increase your endurance, you must learn how to first properly take in oxygen. Oxygen is a source of energy, it helps provide nutrients to the muscles, and helps promote blood flow throughout the body. When you are able to breathe properly you’re then able to increase your endurance which will reduce early onset of fatigue.

Think about when you’re training for your snatch test; most candidates will fail this test due to their lack of physical strength or endurance. If you can train the body to be better at utilizing oxygen then your ability to sustain greater work capacity will increase.

Here are a few different ways of breathing to start your practice:

  • Crocodile breathing – This is a great entry into breathing because it helps you or your client learn how to breathe through your core by getting feedback from the ground. The ground is a hard surface which acts like a focal point for you to push your core into as you’re breathing in through the diaphragm.

William Sturgeon demonstrates crocodile breathing

  • Feet elevated breathing – This puts the pelvis in a more posterior tilted position which allows the pelvis floor and diaphragm to be in proper alignment for breathing. Having a light pull into the heels will activate the hamstrings which will assist in pulling the pelvis into a posterior tilt. Having the arms raised will assist with widening the scapula by activating the serratus anterior which is another muscle associated with breathing because it elevates the ribs.
  • Side lying position – The side lying position is great for thoracic rotation and also widening the ribs and opening the upper chest muscles. When you are in the side lying position you are using the floor as a tool to give you feedback into your bottom side ribs in order to help with full expansion.

William Sturgeon demonstrates side breathing

  • Power Breathing (Wim Hof Breathing) – This is a more advanced variation of breathing that has some pretty tremendous benefits. Using the Wim Hof Method will help you by teaching your body how to optimally utilize the oxygen.How this works is you take 30 deep breaths through the nose and out the mouth and on your last breath you fully exhale and hold for as long as you can. What is happening here is that you are flooding your body with oxygen and the nutrients you are taking in with it.

    From there when you fully exhale your body begins to be filled with carbon dioxide. This is an uncomfortable feeling for many at first because they are not used to their body being without oxygen, but if we can begin to learn how to be comfortable with the uncomfortable it lessens its intensity. The reason you would want to train this style of breathing is because it’s teaching the body how to regulate itself under a controlled stressor.

Strengthens core

Breathing can strengthen your core by teaching the deep core muscles how to work together to provide spinal stability. These muscles are your diaphragm, intercostals, serratus anterior, psoas, transverse abdominis, internal/external obliques, rectus abdominis, quadratus lumborum, erectors, and your pelvic floor. When you look at a diagram of the human anatomy you will see a lot of deep red muscles in these areas. What that signifies is that they are slow twitch fibers which means that they need oxygen as a main energy source to do their jobs.

When you learn to breathe properly you will begin to feel your stomach, ribs, and chest raise up and widen as you inhale, then begin to create tension and pull together as you exhale. The better you become at feeling your breath and intra-abdominal muscles, the greater your pelvis and spinal stability will be because you have trained the muscles to properly do their job as stabilizers in which you will create greater strength.

How this relates to your kettlebell training is having a greater base of support aka your trunk, you will have a lower likelihood of injuring your low back or shoulders. The Hard Style Plank does a great job at teaching us how to create tension and how to breathe behind the shield which means how you are able to maintain stability under load.

When you think of kettlebell swings, there is a great amount of hip flexion and extension that is created in which the core should be strong enough to stabilize the lumbar spine to reduce hyper extension at the top of your swing or flexion at the bottom of the swing.

Another example would be to look at the Turkish Get-Up one of the best exercises that trains the body and core in a variety of different planes of motions in which the core must be able to work together with the moving limbs to move properly.

Regulates cognitive function 

Cognitive function means your ability to learn, think, reason, remember, problem solve, make decisions, and center attention. When you’re unable to breathe properly all of these functions begin to slow down because of the lack of regulation in your autonomic nervous system, specifically an out of controlled sympathetic nervous system.

The autonomic nervous system is the part of your nervous system that controls involuntary actions like heart rate and blood vessels widening or narrowing. Within your ANS you have your sympathetic nervous system which is responsible for your fight, flight, freeze or fawn response in your body.

You also have a parasympathetic nervous system which is responsible for your rest and digest system. Think of this as stress from sympathetic and passive from parasympathetic; one means to cause stress and alertness while the other is for relaxation and calmness. Both are greatly needed for different activities in your day, but mainly we should be placing greater focus on our parasympathetic nervous system.

The reason you should be placing greater focus on your PNS is because that’s where your cognitive function can be greatly improved upon. When your nervous system isn’t always hijacked by stress you’re able to be calmer and more relaxed which helps improve your cognitive functions. You do this by practicing the breathing skills above to learn how to lower your heart rate and reduce your physical symptoms of stress.

When you’re able to regulate your breathing, it improves your cognitive function meaning that you are going to able to retain more and understand movement better when it comes to learning some of the complexities to exercises like the kettlebell swing or the Turkish Get-Up.

In summary, your kettlebell training can improve tenfold by simply improving your breathing because it can increase your endurance, strengthen your core, and helps you learn.

***

William Sturgeon, RKC Team Leader, RKC II trains clients at his gym, Restored Strength. Contact him through his website at RestoredStrength.com or follow him on Facebook: facebook.com/restoredstrength

How I Finished Rehabbing My Shoulder Using Kettlebells

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Ryan Jankowitz, RKC-II performs a kettlebell getup

Disclaimer: This is Ryan Jankowitz’s personal shoulder recovery program. What worked for him may not be safe or appropriate for anyone else. If you are experiencing any shoulder pain, see a medical professional for a clear diagnosis and PT program for your injury.

In the Fall of 2021, I started experiencing pain in my left shoulder during presses and Turkish get-ups. I took a month off from practicing those exercises, hoping that rest would be enough to heal my shoulder. But, while the pain decreased, I still couldn’t perform those movements.

Finally, I decided to schedule time with a physical therapist. I was diagnosed with shoulder impingement. The physical therapist scheduled me to come to the office twice a week, plus exercises to do every day at home.

I paid very close attention to the work I was doing with the physical therapist. Soon after, I began to formulate my own program to follow after my course of physical therapy.

Here Are My Five Main Takeaways:

1. Work on Shoulder Blade Retraction

Part of the reason I developed shoulder impingement was because my shoulder blade was not tracking along my ribcage properly. My shoulder blade was “winging”, and I had to strengthen the muscles around my shoulder blade. I could accomplish this by practicing kettlebell rows, farmer’s walks, suitcase carries, and rack carries.

2. Strengthen the Core

I was shocked at how much trouble I had with side planks on my left shoulder. Adding side planks to my training had an immediate positive impact on my shoulder and became a must-have in my program.

3. Improve Shoulder Stability

At physical therapy, we did a lot of shoulder stability work in the tall plank position, and I could tell that this exercise was beneficial. We also practiced lateral moving tall planks and shoulder taps. I decided these side plank variations would be an integral part of my program and would work well in my mobility warm-up.

4. Work on Thoracic Spine Mobility

My physical therapist noted that my ability to rotate from my thoracic spine was quite different on my right side to the left. This may have played a role in how I developed the shoulder impingement. Luckily, the RKC program teaches several exercises and mobility drills which can improve t-spine mobility: Turkish get-ups, windmills, bent presses, and the RKC arm bar. I felt that single kettlebell overhead squats could also improve my shoulder stability.

Ryan Jankowitz, RKC-II performing a kettlebell windmill

5. Increase Grip Strength with Bottom-Up Kettlebell Exercises

I remember reading that grip strength and shoulder health were related. I noticed that I had trouble doing even light bottom-up kettlebell exercises on my left arm and was determined to fix this! Oddly enough, even though they were difficult, I could do bottom-up presses without pain. So, I decided to include bottom-up presses along with rack carries in my program.

After six weeks of physical therapy, I was pain free and able to practice presses and get-ups with light kettlebells. I was determined to continue my progress by developing my own post-rehab strength program based on what I did in physical therapy and my RKC knowledge.

Here’s the 8-week strength program I created to address my needs and goals:

Day 1:

Mobility warm-up:
Combination of physical therapy and primal movements to activate my core and shoulder. And to raise my heart rate.

Strength Block 1:
Overhead Squat
Kettlebell Row
Plank variation
x 3 sets

Strength Block 2:
Single Leg Deadlift
Bottom-Up Press
Loaded Carry
x 3 sets

Conditioning:
1 Arm Swings

Day 2:

Mobility warm-up:
Combination of physical therapy and primal movements to activate my core and shoulder and get my heart rate up.

Strength Block 1:
Overhead Lunge
Kettlebell Row
Plank variation
x 3 sets

Strength Block 2:
Suitcase Deadlift
Turkish Getup
Loaded Carry
x 3 sets

Conditioning:
1 Arm Swings

Day 3:

Mobility warm-up:
Combination of physical therapy and primal movements to activate my core and shoulder and get my heart rate up.

Strength Block 1:
Overhead Squat
Kettlebell Row
Plank variation
x 3 sets

Strength Block 2:
Single Leg Deadlift
Bottom-Up Press or Getup
Loaded Carry
x 3 sets

Conditioning:
1 Arm Swings

Ryan Jankowitz performing a bottom-up kettlebell press

Goals and Progressions

I also created a few milestone goals for myself, so I could recognize when it was time to move up to the next size kettlebell or movement progression.

Overhead Squat Progression: I started with a dowel and built up to 10 reps before moving to a single kettlebell. Once I could do 5 reps/side, I moved up to next kettlebell. Once I could do 5 reps with a 16kg kettlebell, I switched to practicing windmills.

Kettlebell Row: I worked up to 10 reps/set before moving up to the next kettlebell.

Single Leg Deadlift: I worked up to doing 5 reps/leg with 32kg, once I could do that I started practicing with double kettlebells.

Bottom-Up Press: I started with a 10kg kettlebell and gradually built up to 5 reps.  Once I could do 5 reps, I moved up to next kettlebell.

Turkish Get-up: My first goal was to comfortably complete 3 reps/side starting with a 16kg kettlebell. Once I could do 3 reps per side, I moved up to the next kettlebell.

Overhead Lunges: I started with 16kg and built up to 5 reps/side. Once I could do 5x per side with a 20kg kettlebell, I switched to practicing the Bent Press.

1 Arm Swings: Start with 16kg and build up to 5 sets x 10R, 10L.  Once 100 reps achieved, move up to next bell.

I followed this program for 8 weeks and made substantial progress without experiencing pain. I’ve now moved into a double kettlebell program that I created for myself to bring my skills back to where they need to be for my RKC Level 2 requirements. Ya gotta stay sharp!

This was an interesting learning experience for me. I learned that if I’m in pain, I  need to go see a medical professional sooner rather than later. This experience also reinforced the notion that kettlebell training should be considered to be a practice, not just a workout. A practice requires patience—but this will result in developing greater skills. Sometimes it’s important to slow down to go faster.

Stay Strong.

***

Ryan Jankowitz, RKC II, CK-FMS Owner of RJ Kettlebell. Ryan is on a mission helping busy men and women lose weight and gain more self-confidence using kettlebells.  He enjoys spreading the RKC message and teaching others.  If you’re new to kettlebells or you just need some guidance, download his FREE 5-Day Kettlebell Workout Plan.

Thoughts on the RKC Kettlebell Snatch Test

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Master RKC Michael Krivka Demonstrating Kettlebell Snatches

The following are my thoughts and observations regarding the RKC Snatch Test. This post is based on over twenty years of experience training with and teaching kettlebells to the public, military, and law enforcement personnel. Some of what you are about to read is contrary to what you find being recommended by other trainers and coaches. That’s fine and should be expected. What you need to do is find the program that works best for you and your clients.

Test ≠ Race

The test is not a race. You have five minutes to complete the Snatch Test and I strongly recommend that you use all of it. Someone who completes the test in 3:50, and someone who completes it in 4:59, will both pass. But I will guarantee you that the person who used as much time as possible had an easier time and exhibited much, much better technique.

You Must Exhibit Positional and Transitional Management

You don’t pass the Snatch Test by just doing 100 kettlebell snatches in 5 minutes. You must demonstrate positional and transitional management coming out of the backswing, overhead, from the drop, and back into the backswing. Loss of control in any of those positions not only makes the Snatch Test more difficult but can also cause or lead to injuries.

Train Grind Strength Before Ballistic Strength

To execute the Snatch Test safely, you will need to develop several skills and attributes. First, you will need strength and stability in the overhead lockout position. This can be done easily by spending a good portion of your time working on the kettlebell press, push press, and/or kettlebell jerk. Strength in this position protects the shoulder itself from the rigors of ballistic snatches, as well helping to maintain mobility in the shoulder and upper quadrant of the torso.

Master RKC Michael Krivka Demonstrates the overhead lockout position of the kettlebell snatch

Second, you will need to develop an efficient and powerful backswing. The backswing is sometimes overlooked or minimized. But the more you work on it, the easier the swing, clean, and snatch will be. You will develop a highly efficient system for transferring energy from the ground, through the hips, and into the overhead position. Ignore this aspect of training to your own detriment.

Finally, train to develop a smooth and soft overhead lockout. When you watch most people snatch the kettlebell, it looks like a big swing with the kettlebell going over the top of their hand on the way up before slamming onto the forearm. This is very inefficient and does not demonstrate a viable understanding of how to translate and transition energy from the body into the kettlebell. The kettlebell should explode from the backswing and then float to the overhead position, where the hand is gently punched through the handle while all the joints, bottom to top, lock softly.

Before Attempting the Snatch Test

As you start preparing for the Snatch Test, here’s a key piece of information that will make the test easier–as well as save wear and tear on your shoulders. Before you start doing high rep snatch practice sessions, you should be able to press your Snatch Test weight kettlebell ten times right and left. Work on grinding out of the rack and into a solid lockout overhead, then a slow and strict transition back to the rack. Once this becomes easy (and it will after a while) you are reasonably safe to start practicing high rep snatches.

Let me put it this way: until you have the strength to strictly press 20% of what you are going to snatch during the test, you have no business practicing for 100% of the ballistics you will be doing.

Build grinding strength before ballistic intensity and numbers.

Training for the Snatch Test

Training for the Snatch Test should consist of two very different types of training sessions: Grinds and Ballistics.

Your grind sessions should be oriented so that you can get to the 10×10 strict press on both sides with your Snatch Test weight kettlebell. These sessions can be done at lower weights to practice getting the reps. They can also be done heavier to build extra strength and stability for transitioning from the rack to lockout and from lockout back into the rack.

Your Ballistics sessions should be comprised of:

  • 40% Swings; with both snatch weight and heavier
  • 40% Cleans; with both snatch weight and heavier
  • 20% Snatches; with lighter than snatch weight, snatch weight, and heavier

Training sessions should be relatively brief and slowly progress in load and volume to Snatch Test numbers. Properly planned and executed, you can go from 10×10 snatches right and left to 50×50 snatches right and left in 8-10 weeks of moderate training.

When to Take the Snatch Test

The only time you should take the Snatch Test is when you are both physically, mentally, and technically dialed in. The RKC experience will make major changes to the technique you have been using to prepare for the Snatch Test. If you feel that you need more time to prepare for the Snatch Test, you have 90 days after your RKC Workshop to submit a video. I would strongly recommend this option for most people attending the RKC. Once you have your technique dialed in at the RKC, you can go home and work in a more efficient and safe manner. If you just jumping into the Snatch Test after learning how to execute the snatch safely and effectively, you will likely just revert to old habits and accommodations while under the stress of the test. It takes time to develop a new foundation for your snatch technique and you can easily do that within the 90-day window.

If you are interested in seeing what I think the “perfect” Snatch Test looks like, watch the video below:

 

I hope this helps you prepare for the RKC Snatch Test. Please reach out to me if you have any additional questions or concerns.

***

Master RKC Michael A. Krivka, Sr. is a Washington, DC native who has been involved in Kettlebell training for over a decade and is currently a Master RKC and member of the RKC Board of Advisors under Dragon Door (where he has been listed as one of the top reviewed RKC’s in the world for the last five years). Mike has traveled extensively throughout the United States teaching Kettlebells to military (USMC, USN, USA and USAF) and law enforcement personnel (FBI, DEA, USSS and CIA) as well hard-living civilians from Soccer Moms to CEOs. In addition to teaching workshops and clinics he logs several hundred hours a year teaching and training with Kettlebells at his own gym and martial arts studio. He is also a Level I CrossFit Trainer, and Olympic Lifting Coach.

The Getup: Trendy or Essential?

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Rebecca Cody leading a kettlebell get-up class

Recently, Men’s Health published an article about the Turkish getup. The article started by saying that the Turkish getup may be “trendy and stylish,” but that’s it’s overrated and not the best use of training time. And that “it’s nearly impossible to establish a mind-muscle connection with this move.” Here are some of my thoughts.

I looked into the origin of the Turkish getup. There are a few theories, but all of them reveal that the Turkish getup is centuries old. Hardly trendy.

Also, I have a little bit of an issue with criticizing exercises for being cool and trendy. Who made movement exploration illegal?

Then there’s the issue of mind-muscle connection. When you’ve got a ball of iron over you face, it’s ALL mind muscle connection. Yet, the Men’s Health author compared it to the mind muscle connection only required to perform biceps curls. Hmmm. Ok.

Here’s a funny thing: I taught a workshop on the Turkish getup to 16 adults a few weeks ago, and not one of the participants mentioned that they felt a lack of mind-muscle connection. But, every single one of them left the workshop moving better, and with a new tool for their training toolbox.

RKC-II Rebecca Codi leading group through learning the kettlebell get-up

It crossed my mind that there were so many steps that maybe getups weren’t the best choice for a group setting. That’s why we BREAK IT DOWN. Oddly enough, everyone was able to perform a get-up by the end of the workshop…and really well too. Some people used weights, some not. A few participants needed extra time, but with enough patience, we got to where we needed to be.

We really need to stop treating people like they’re frail and inept.

I can tell you that when I use getups in my own programming, my press gets heavier. It probably has something to do with having a heavy weight in the locked out position over my head for a good amount of time. And the fact I don’t bang up my shoulders with a lot of pressing volume. Just my guess. Either way, I get a kick out of pressing heavy weights and it makes me feel empowered.

I can tell you that simply performing a getup with a heavy kettlebell is exciting. Getups give me and my clients a ton of confidence which spills over into other areas of our lives.

I can also tell you that when I give my gen pop clients a bunch of getups in the beginning of their workouts, they move better and have more access to certain ranges of motion throughout the session. Not a bad thing.

Look, I’m not going to say that the movement is for everyone. And I’m also not going to criticize using the individual components of the getup on their own, there’s gold in those movements. And I’m also not throwing shade at biceps curls. I love a curl.

But in a world where most people don’t move enough, I wish we could change the conversation to include more movement opportunities, rather than continuously taking things away with “do this, don’t do that” kind of articles.

Rebecca Codi leading a group with kettlebell get-ups

Programming towards a goal is important. Being really intentional with your time makes sense. But there’s always room for a little bit of movement exploration. Maybe not for professional athletes, but that’s the minority.

Most of my adult clients aren’t even looking to “max out” if I’m being honest. Most want to move well and feel great. That said, I will continue to teach the get-up any chance I get.

***

Rebecca Codi, MA, RKCII, CFSC

How I Set A Guinness World Record For Turkish Get-ups… And Then Beat It!

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Both of Colleen Conlon's Guiness World Book of Records Successful Attempts

On July 17, 2021, I set the Guinness World Record for “Heaviest Weight Lifted by Turkish Get Up in One Hour (female).” I completed 133 Turkish get-ups in sixty minutes using a 16kg kettlebell. I finished lifting a total of 2,182 kilograms.

On December 4, I beat the record by completing 188 reps in the same time with the same bell. I finished lifting 3,008 kilograms.

The Journey Begins

During the 2020 lockdown, after transitioning my personal training business online, I decided it was time to step up my own kettlebell practice. I was already dead serious about my training, so I started thinking about what bigger goals I might have. At the time, I was doing a lot of kettlebell swings every-minute-on-the-minute (or “EMOM”), and thought to myself, “Is there a challenge for this?”

After some time passed, I went to the Guinness World Record website. I discovered a record listed as, “Heaviest Weight Lifted by Kettlebell Swing in One Hour.” I wondered if there was a record for the Turkish get-up. I searched further and found that there was—but not in the female category. All too often, we impose limitations on ourselves. I was determined to explore my true potential. I thought: “Why not me?”

After brooding in doubt for a few months, I sent in my application. In March of 2021, I began training for the Guinness World Record.

I worked with Senior RKC Annie Vo as my coach. Annie had beaten world records herself, and I knew she would be the perfect fit. In accordance with her programming, I did a lot of Turkish get-up EMOMs—some heavy and short, others long and light. My workouts lasted anywhere between 10-90 minutes. In approaching my goal, my initial game plan was to aim for 2-3 reps per minute with a 20kg bell and I trained as such, but my plan would have to change. It seems I failed to read the fine print.

Colleen Conlon practicing get-ups

Expect the Unexpected

The week before I was prepared to set the record, I discovered that in order for a Turkish get-up to qualify for Guinness, the bell MUST be pressed up and brought down using only one arm. I was not prepared for this. Prior to this discovery, I had been using both arms to press. At the time, I couldn’t single arm press the 20kg. It was even a struggle to press the 16kg! I had only one week to prepare under my newly found circumstances. (Lesson learned: read the fine print!)

The day came. Annie flew out and I had no choice but to follow through. I kept my eyes on the prize and stuck with the plan, using only one arm to press. On July 17, 2021 I performed 133 Turkish get-ups, just over two per minute and set the Guinness World Record! While this first attempt was very exciting, I knew it wasn’t the best I could do. Had I known all the details up front, and trained accordingly, I could do better. The next several weeks were dedicated to push patterns.

Losing Myself

On December 4th, I did 188 Turkish get-ups, just over three per minute and smashed the current Guinness World Record, previously set by me! Breaking this record was the hardest thing I’ve ever done in my life, both physically and mentally. The first time, back in July, I knew I had more to give. This time, nothing remained inside me. I died and was reborn.

Although I never got to a point where I felt like I couldn’t do one more rep, I was maintaining 85% of my max effort for the entire hour. It felt as if I was crying on the inside. I took five mini-breaks and in those moments I saw darkness. It took everything in me to get out of my head and tell myself out loud, “YOU CAN DO THIS!” I never had an out of body experience before, but I did during this hour. I was told afterward that I was grunting and screaming at times, but I don’t remember.

One of the biggest things that helped was having my support team with me. My husband Tim, Annie, and Danny Kavadlo were all there to assist and cheer me on. If I were alone, I would’ve quit, but having Coach Vo by my side helped keep me in line. (Not to mention the fact that she flew across the country to be with me. I couldn’t let her down!)

Tim, Colleen, Annie, Danny

What I Learned

I am capable of doing hard things. Back when Annie and I were coming up with our game plan, we knew based on studying the male record, that three reps average per minute with the 16kg would give me the greatest number. On one of my first sessions in preparing for this record, I tried to do three per minute for 10 minutes with the 12kg and I failed. The thought of doing that with 16kg for an hour terrified me. But it’s from failure that we grow. Had I not been met with obstacles, I may not have grown as fierce. In the beginning, it was too hard for me, but with the right training plan, consist hard work, and the right coach, I was able to do it in the end.

Willpower is a muscle that you need to train. Every session on my own, I had to remind myself of my “why”. There were many moments I wanted to give up, especially during the last attempt, but because I spent so much time in the longer EMOMs, many of which were 90 minutes, my willpower muscle was well conditioned.

Colleen Conlon headshot

Find Your Fierce

We all have the ability to create our own reality. I wasn’t an athletic kid and I did not grow up playing sports. I never had a “Big Game” moment. Not even close. I realized that if I ever wanted that opportunity in adulthood, I had to create it for myself, so that is what I did.

If there is something you want, it’s probably not going to magically come to you. You have to go out there and make it happen, and you can. I know this because if I did it, so can you.

***

Follow Colleen Conlon, RKC-II, PCC on Instagram: https://www.instagram.com/iamcolleenconlon/

How and Why to Fix the “Drinking Bird” Kettlebell Swing Mistake

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The Drinking Bird Toy in motion

When the kettlebell swing was first introduced, the idea of ballistically moving weight was a novelty. Other than Olympic Lifting, heavy weights were not lifted explosively. And the ability of moving the load behind the hips was unthinkable.

We take this for granted now after 20 years or more of kettlebell training. We all know the advantages of this type of ballistic training and the unique way it trains our posterior chain, a godsend for all athletes.

Teaching the Swing for Optimal Performance

Because it was so new and unique, we ran into problems with how to teach and perform the swing for optimal performance and effect. With many people quad dominant, it naturally turned into more of a squat style swing.

We worked hard to change that pattern and bring the swing into the hip-hinge dominant pattern it is today. There was lots of experimentation and drills used to find the right movement pattern. And I think for the most part we have succeeded. Today nearly everyone walking into an HKC or RKC Workshop knows the swing is a deadlift/hinge style pattern. Please note that I am not talking about the American (CrossFit) swing, which is meant to be an anterior and quad dominate movement pattern. That swing was developed to specifically mimic the Olympic lifting movement of a barbell snatch.

The “Drinking Bird” Kettlebell Swing Problem

The problem with something being “too good to be true”, is also that “too much of a good thing is no longer so good.” The swing has swung (pun intended) from a too squatty swing to a straight-legged swing, or as I call it the “Drinking Bird Swing”.

It seems that in every video I see, in every workshop I teach, my clients, even myself, people have been overcompensating for the squatty swing, by swinging with nearly straight legs. You could say we have taken the easy road to loading. Let’s face it, it’s more work to sit back deeper, I call it the “lazy butt syndrome”. And if you have flexible hamstrings like some of us, it is way easier.

Swinging with nearly straight legs puts all the power and loading into the hamstrings. It takes away from the quads, but it also takes away from deep glute engagement at the backswing, right where we need the most power. In other words, a “drinking bird” swing will have much less power.

If the hamstrings are on stretch at the backswing, the glutes are not back and down enough to fully engage, so the power in the upswing is diminished.

Imagine doing a lot of snatches only using your hamstrings? No wonder, the arms and back are doing so much of the work, they must make up for loss of power from the hips.

Troubleshooting the Kettlebell Backswing

Look at the photos below, in which position do I look the most loaded? I call this the “Goldilocks” of the backswing position.

1) My knees are very bent, and my hips and knees are nearly level.

An incorrect squatty kettlebell swing mistake
A “too squatty” kettlebell backswing

2) My knees are nearly straight, my chest down, my hips and shoulders are level.

A legs too straight "drinking bird" kettlebell swing mistake
A “drinking bird” kettlebell backswing

3) My knees are bent, my hips back and down, my chest and shoulders lifted slightly.

Andrea Du Cane, Master RKC Performs a correct RKC Hardstyle Kettlebell Swing Backswing
A correct RKC Hardstyle kettlebell backswing

Stand up and try each of these positions:

1) Stand feet shoulder distance, both arms in a back swing position, knees very bent, and hips in line with knees. What does it feel like? Where do you feel the most loading?

2) Same stance, this time hinge and keep the knees nearly straight, push the hips back, let the chest/head/shoulders face the ground- shoulders and hips level. What does it feel like? Where do you feel the most loading?

3) Same stance, this time sit back with hips, let the knees bend like you’re sitting back on a medium height chair, keep the chest/shoulders lifted. What does it feel like? Where do you feel the most loading?

My guess is that when you followed #1 you felt the most in your quads; #2 most of the loading is in the hamstrings; #3 you felt a little in the quads, a lot in the hips/glutes and some hamstrings. Picture #3 is the classic back swing position we teach at the RKC: Shoulders above hips and hips above knees.

How to Produce the Most Strength and Power with Your Kettlebell Swings

One of the key principles of Hardstyle kettlebell training is full body tension when we want to produce strength and power. If you don’t engage your glutes and quads and rely primarily on the hamstrings, are you not breaking that Hardstyle principle and losing power?

Yes indeed.

That’s Goldilocks for you. She lets us find the best position to get the most power. Try sitting back deeper into your backswing, I guarantee you’ll have more power, the kettlebell will fly, and you’ll feel your glutes more than you have in a long time.

***

Andrea Du Cane is a Master RKC Kettlebell Instructor, CK-FMS, CICS, and RIST, ZHealth certified, she has a BA in Psychology from the University of Minnesota and is also a Pilates instructor. She is the author of several books and dvds including The Ageless Body, The Kettlebell Boomer, and The Kettlebell Goddess Workout.  She has over twenty years of aerobics, weight training and fitness experience, with an additional background in… Read more here.

Here’s How I Built a 6 Figure Online Kettlebell Coaching Business

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An online coaching call with Colleen Conlon, RKC-II Instructor

Before COVID I was a full-time fitness professional in NYC. I had a handful of private clients I saw in their apartment gyms—all older men who didn’t want to workout, but wanted to be seen with the cute female trainer. I taught 15 group fitness classes a week: cycling, yoga, HIIT—one of those classes was a Hardstyle kettlebell class.

When the pandemic hit, all the places I taught classes shut down. NONE of my private clients wanted to train virtually. I tried doing virtual classes: 3 HIIT, 1 yoga, 1 jump rope, 1 kettlebell. The virtual classes were good. I stuck with this load for close to 3 months, April 2020-June 2020 before pivoting. I realized I LOVED teaching from home. I no longer had a commute, I got to spend more time with my husband, and had time to start dreaming about what I wanted. This was my shot to get out of the rat race of living out of a backpack as I spent the past 7 years hustling in the fitness scene!

I hired a business coach. This was so scary! At the time I was averaging $50,000 a year, barely saving anything due to where I lived. The cost was $5,000 to be in a group coaching program. That felt like a LOT of money to drop, but here were my choices: Take time trying to figure it out on my own, sit and wait for things to get back to normal (a normal that I didn’t want to go back to), or invest in me, and try to build a new life. I remember calling my Dad, and I told him I dropped 5k on a business coach. He told me that was a stupid choice and I should get my money back! I cried. Then put my blinders up. I was going to get as much out of this course as I could. The course made me think about learning a new kettlebell skill. The devil’s in the details, and consistency is number one to make progress. I knew I was good at kettlebell details, and that gave me the confidence to believe I could build a virtual kettlebell business, so long as I followed my coach’s blueprint.

Week 1 had to do a lot of self-reflection. I had to figure out “who I was,” and “who I helped,” and “how I would do it.” I remember telling my coach that I wanted to help everyone! She said, “no!” I was baffled because at this point I had worked with all different types of people: senior citizens, high school athletes, moms, brides, middle-aged men. Yes, I can help anyone who wants my help, but my coach wanted me to figure out who I WANTED to help! This felt strange. In my head I thought, well it would be cool to help women who I can relate to, but I’ve never had that clientele. So that’s who I needed to attract and I had to do that by being on social media. Why did I need to do it via social media? Because there was no other place to get people to know about me and what I was offering!

Social isn’t about your number of followers. It’s about talking to your ideal client. It’s about getting people to know, like, and trust you. How do you do that? You share your story! You create proof that you know what you are talking about! You are authentically you!

My biz coach gave me this analogy that I want you to remember:

Colleen Conlon coaching via FacetimeIn NYC, there’s a coffee shop on every corner. They all get business! Some people want a bougie $9 cup of coffee, others want something cheap, some people want an experience where you sit down with a fireplace and soft music, then others want to go in and out. The virtual space gives us access to so many people who value different things! There are plenty of people to go around. You need to build your “coffee shop” so your ideal client can find their cup of coffee! All of my clients have come via Instagram because of how I’ve built out my page.

I started posting regularly about kettlebells, and I got my first virtual kettlebell client. She was EXACTLY who I wanted to attract! She thought she’d learn to use kettlebells in two sessions, but two sessions turned into nearly 250! She was a bit of an experiment, and her success has helped me prove to other women all over the world that kettlebells can change your life! All of her sessions were done via FaceTime or Zoom. 1x a week we met for an hour and then she took a 1-hour virtual kettlebell class. She started with two kettlebells: 12kg and 20kg. With her permission, she allowed me to share pieces of her journey on social, and that was when I began to get more traction from other women. Why? Because I had proof of concept!

My Online Kettlebell Course

The goal of the business course for me was to do two things. Get a few one on one clients. Then build a big course that I could run multiple times a year to teach people how to use kettlebells. The course would be intense! I wanted to get people who wanted to learn the big six, within 13 weeks, and be able to perform everything with at least their testing size bell. This course would be marketed to people who were down to train 4-5x per week on a progressive program. They’d see me 2-3x per week in a group setting. They’d get feedback on video submissions. They would be the ones who would want to invest in themselves! The first time I ran the course I charged $2,400. How did I get that number? I came up with it by figuring out how much I wanted to make for the hours I’d spend with them per week. I thought about the time it took to create the course. Then I factored in what I believed the transformation was worth. After the first person signed up, I knew this would be a game-changer! This wouldn’t be for everyone! It wasn’t intended to be for everyone. It was created for my ideal client.

Remember the 5k business coach investment my Dad told me was a bad choice? This 13 week intensive I created brought in $24,000 the first time I ran it! I had 10 people sign up at $2,400 per person. All to say, sometimes you just have to invest in yourself! If I figured it out on my own I doubt I’d be as far forward as I am. If I sat tight, I’d be back in the rat race. Instead, I’m now working with my ideal clients who are WANTING to learn how to use kettlebells because they BELIEVE that they will change their bodies, change their mental health, and elevate their confidence! Why do they believe this will happen? Because I’ve been showing them on Instagram what’s possible consistently for the past year and a half!

This 13-week intensive funnels me 1 on 1 clients, funnels into a weekly kettlebell class, programming, and weekend retreats!

Colleen Conlon Kettlebell Retreat Group

I use to think social media was a dumb time suck. I now realize it’s a powerful tool to build a virtual business. It’s not about how popular you are, it’s about connecting with that ideal client, getting them to know, like, and trust you, and helping to solve their problems.

Since building my business, I left NYC. I live with my Husband in Arizona. (His brick and mortar gym also turned into a full-time virtual fitness business). So long as we have WiFi, we can work and help our ideal clients ANYWHERE in the world!

If this is something you want, you can do it too! You just have to get started!

***

Follow Colleen Conlon, RKC-II on Instagram: https://www.instagram.com/iamcolleenconlon/

The Turkish Get Down Press and the Road to Windmills and Bent Presses

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Dan John Performs a Kettlebell Get Down Press

Let me cut straight to the point, something I rarely do: the Turkish Get Down Press (TGDP) has allowed me to speed up the teaching process of three of the most difficult kettlebell exercises to teach and master:

  • The Turkish Get Up
  • The Windmill “Family”
  • The Bent Press

Actually, the TGDP has helped me speed up the teaching of the entire pressing family, too, but I like my world to fit neatly in threes. Certainly, you may know the exercise, but like The Rock’s world in Jungle Cruise, there seems a whole lot more to discover

I liked the movie. Just saying.

Committing to a few rounds of this lift might save you a lot of time and energy later trying to explain the hows and whys of doing the movement.

If you know how my brain works, you also know that this “all starts with a story.” We, my morning training corps (my Intentional Community), were having a typical gym discussion about what to do next in the workout. For the record, not EVERY thing we do in training is computer generated perfection.

Actually, the BEST things we do are usually cobbled together. Not every group can handle a Jazz Improv training program but it seems to work with us as we are a mix of ages, occupations and experience.

I had just returned from a workshop. At said workshop, someone asked about having a workout with just a single kettlebell and a basic knowledge of Tim Anderson’s Original Strength. (I include an example at the end) and we talked about how much I love, love I tell you, doing the Half-Kneeling Press for home trainees. Including me.

Done correctly, with the 90-degree angles at the knees and a tall position of the body, the Half-Kneeling Press stretches, mobilizes, and strengthens a host of bodyparts and “just feels good.”

And, of course, the question came up.

“Which hand with which knee?”

You see, with this press varietal, you have some options. You can press with one arm…or two. You can have your left knee down or your right knee. As you know, in lifting there are three knees:

  • The Left Knee
  • The Right Knee
  • The Hiney

I crack myself up. By the way, spellcheck does NOT like my spelling of “hiney.” For your illumination, I give you the dictionary explanation of my awful joke:

The first records of hiney come from the first half of the 1900s. It is derived from words based on the root word hind, meaning “the back,” as in behind (another euphemism for the buttocks) and hindquarters. The suffix -y or -ie is used to add an endearing or euphemistic quality to words—to make them cuter or more familiar, as in granny and doggie.

Dan John Demonstrates part of the Get-Down Press Sequence with a light kettlebell

We came to a decision as a group that the left knee should be down if pressing with the right hand and the right knee should be down if pressing with the left hand.

Why?

The Turkish Get Up!!!

Actually, one would learn this doing a correct Turkish Get Down. And, for total candor, it is the Turkish Get Down Press that got us thinking of this reason.

You don’t know the Turkish Get Down Press? Let me say this: for speeding up the teaching of the TGU, I have yet to find anything better than the TGD Press. It’s very simple:

At each step of the TG Down, add a press. I am telling you this now also: go lighter than you think.

Simply, here you go:

  1. I suggest snatching the bell up to the top. You can certainly clean and press but that adds an additional press to a lot of presses.
  2. Standing tall, press the bell.
  3. Step back with the foot opposite the bell into what I call the Cross Country Ski Position. For the record, the “key” to the TGD is a longish step back as it gives you space to move later. The knee will get close to touching the ground, but don’t let it touch. Press the kettlebell.
  4. Bring the knee down to the Half-Kneeling position. Press the bell.
  5. Windshield Wiper the front foot. I recommend pressing the bell here, too.
  6. Hinge back and bring the free hand to the floor. The hand, knee and foot should all be in a line. The knee should bisect that line. Press the bell.

(It should feel like a warmup for the Bent Press because it is a warmup for the Bent Press) Look, an asterisk: * (See Below)

  1. Sweep the butt through to the Tall Sit Position. Press the bell.
  2. Roll to the elbow. Press the bell.
  3. Roll to the floor. Press the bell.
  4. With BOTH hands, bring the bell down, cuddle it, roll to the side and release the bell safely to the floor.

*Position Six is called the Kneeling Windmill and will be the focus of the next article in this series.

Let’s watch someone demonstrate it. The model seems to know what to do.

That’s eight presses. That’s a lot of presses. Moreover, as you will discover, the press grooves were different almost every press. I find that my shoulders feel better after this exercise. This movement can be done for mobility work and this is what I use the move for in my own training.

The TGDP can also be done for hypertrophy. If you did three rounds of both sides for eight total reps per round (24 total presses per hand), I’m just guessing something good would happen. Perhaps you would get those “shoulders that are the envy of your friends” that I used to read about in the muscle magazines. My friends envy my naturally curly hair (with a nod to Peanuts).

So, yes, this exercise is a great exercise. For my work with kettlebells, there are other values to this movement.

First, I’m not sure there is a better way to teach the Turkish Get UP. The Turkish Get DOWN with presses stops the participant at several key points and holds these positions in place. If you can’t get the press groove, there is a good chance the bell is in the wrong place. Most of the little troubling positions and points of the TGU are cleaned up with this simple drill.

Second, and it was only at the most recent RKC II that I realized this as clearly as I do now, this drill is gateway to the Windmill and Bent Press family.

Next time, we will dissect the Kneeling Windmill and show you how this single position can teach so much, so fast to so many.

The simple program I promised you.

One KB only mixed with Original Strength.

A1. Left Hand Press (Stand or Half-Kneeling)
A2. Prone Neck Nod

B1. Right Hand Press (Stand or Half-Kneeling)
B2. Prone Find Your Shoes

C1. Goblet Squat
C2. Six Point Rock

D1. March in Place with Load in Left Hand (Suitcase Carry)
D2. Six Point Rock with Left Leg in wide position (Kickstand)

E1. March in Place with Load in Right Hand (Suitcase Carry)
E2. Six Point Rock with Right Leg in wide position (Kickstand)

F1. Swings
F2. Egg Rolls

“Maybe” Day One:

Super set with Sets of Eight (Three Rounds)
A1. Left Hand Press (Stand or Half-Kneeling)
A2. Prone Neck Nod

B1. Right Hand Press (Stand or Half-Kneeling)
B2. Prone Find Your Shoes

Superset with Sets of Eight (Three Rounds)
C1. Goblet Squat
C2. Six Point Rock

Superset for maybe Thirty Seconds each
D1. March in Place with Load in Left Hand (Suitcase Carry)
D2. Six Point Rock with Left Leg in wide position (Kickstand)
E1. March in Place with Load in Right Hand (Suitcase Carry)
E2. Six Point Rock with Right Leg in wide position (Kickstand)

Five Rounds of 15 Swings and appropriate Egg Rolls
F1. Swings
F2. Egg Rolls

“Maybe” Day Two

Three Sets of Eight
A1. Left Hand Press (Stand or Half-Kneeling)
A2. Prone Neck Nod

Three Sets of Eight
B1. Right Hand Press (Stand or Half-Kneeling)
B2. Prone Find Your Shoes

Three Sets of Eight
C1. Goblet Squat
C2. Six Point Rock

Three Rounds of Thirty Seconds Each
D1. March in Place with Load in Left Hand (Suitcase Carry)
D2. Six Point Rock with Left Leg in wide position (Kickstand)
E1. March in Place with Load in Right Hand (Suitcase Carry)
E2. Six Point Rock with Right Leg in wide position (Kickstand)

“Up to 100 Swings”
F1. Swings
F2. Egg Rolls

“Maybe” Day Three

The entire circuit for three rounds of eights and thirty seconds as appropriate.

  1. Left Hand Press (Stand or Half-Kneeling)
  2. Prone Neck Nod
  3. Right Hand Press (Stand or Half-Kneeling)
  4. Prone Find Your Shoes
  5. Goblet Squat
  6. Six Point Rock
  7. March in Place with Load in Left Hand (Suitcase Carry)
  8. Six Point Rock with Left Leg in wide position (Kickstand)
  9. March in Place with Load in Right Hand (Suitcase Carry)
  10. Six Point Rock with Right Leg in wide position (Kickstand)
  11. Swings
  12. Egg Rolls

There you go…off the top of the head but pretty good.

***

Master RKC, Dan John is the author of numerous fitness titles including The Hardstyle Kettlebell Challenge: A Fundamental Guide To Training For Strength And Power, the best selling Never Let Go and Easy Strength. Dan has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. For more information visit DanJohn.net

5 Reasons Manual Therapists Should Get Their HKC

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William Sturgeon performs a half kneeling kettlebell halo

In August of 2020 I started school for massage therapy. My goal was to widen my scope of practice as a coach, so that I could better serve my clients. I will be graduating next month and will be entering the world of manual therapy. This has been something I have been wanting to do for many years. I truly believe that manual therapy and corrective exercise can benefit a lot of people and help them improve their quality of life.

In the world of manual therapy, we often see people who are dealing with neck, shoulder, and low back pain. We treat these symptoms with therapeutic protocols and then move our client into a wellness or as-needed-based plan. Our goal as therapists is to help find the solution to their problem and get them back to active daily living activities.

But, what if we were able to better help our clients gain results by helping them strengthen the areas they are struggling with? This is where kettlebell training can be best tool for the therapist to use to answer this question. Kettlebells have been around for a long time and have been proven to be an effective tool.

William Sturgeon Manual Therapist

As I enter this new industry, there is one thing that I strongly believe in, and that is, massage therapists can enhance their practice by getting their HKC. This post will outline the reasons.

Extra Income

Most massage therapists work an average 20-30 hours per week doing bodywork. In time this does become taxing on the body and will not always be sustainable for long-term. This is where getting your HKC can help you with making more income. You can do this by offering one on one training or by doing this in a group setting. You can make more money in a group setting and also save your energy. But, if you would rather work in a one on one setting, you are able to do so as well. Adding kettlebell training to your list of services takes time away from the table with the clients you already have by helping them in a new way.

William Sturgeon Massage Therapy

Create a Niche

Adding the HKC certification to your practice will help you widen your scope of practice as a therapist and also allow you to specialize in a specific area. If you live in an area where someone is not teaching kettlebell training this is an opportunity for you to bring in a new service and be the leading go to person. I found this to be a very profitable way to become a coach. I’m the only person certified to teach kettlebells in my local area, the next person is 90 minutes away. Since this is the case for me, I am known for being the kettlebell expert in my area. Creating a niche is a powerful tool to have to help separate yourself from your competition.

Help Your Clients Train Safely

Did I mention safety? The RKC is the School of Strength, meaning we place a HIGH priority in educating our students how to train safely with kettlebells. There are many regressions and progressions in the curriculum to help teach your clients the proper technique. When it comes to teaching your clients movement, you always want to place them in the best position to be successful, and the HKC does that well. The best example of how we teach safety is by looking at how much time we spend preparing and teaching students the proper way to perform a hip hinge. The hip hinge is the key to keeping your back safe when using kettlebells. Teaching the hip hinge properly can help clients with low back pain by showing them how to move better.

William Sturgeon Kettlebell Goblet Squat

Kettlebell Are Great For Corrective Exercise

Kettlebells are known for their ability to help correct movement dysfunction. The reason that the kettlebell does such a good job at this is because of the way it’s shaped. The offset weight and handle challenge the body more because of the amount of stability required to use a kettlebell. As we know as therapists, stability is the foundation for injury free movement.  A majority of our clients work office jobs that have them in seated positions for long periods at a time. This can lead to neck, shoulder, and hip dysfunction and tightness. Using some of the exercises taught in the HKC can help your clients with these problems. Take for example someone who is dealing with rotator cuff issues, the kettlebell arm-bar is a great exercise for this.

William Sturgeon performs a kettlebell arm-bar

Learn New Skills

There are many levels to uncover after the HKC, next step is your RKC Level One & then Level Two. Each certification will show you a whole new set of skills to teach yourself and your clients. This will allow for you to expand and widen your skill set as a kettlebell instructor. When we teach people how to use kettlebells we always inform them that strength is a skill. Teaching your clients how to be strong through the skills of the swing, get-up, and squat will be a great base level to a variety of new movements.

Investing in yourself as a kettlebell coach will open new doors for you as a manual therapist. Not only will you be able to help your clients get out of pain with manual work, but you can also help them get stronger and move better. If you are ready to expand your skills and knowledge as a manual therapist, then register for the next HKC!

***

William Sturgeon, RKC Team Leader, RKC II trains clients at his gym, Restored Strength. Contact him through his website at RestoredStrength.com or follow him on Facebook: facebook.com/restoredstrength

Frankly, I never thought the RKC II was worth it.

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Master RKC Dan John Coaching Robert

And…I was wrong.

That’s what happens when one decides too early on what is right and what is wrong concerning “all things fitness.” I tend to do that a lot.

It’s taken me a while to come around to understanding what the RKC II is truly all about…in the big picture.

My biggest issue was simple: Why? Why do it?

I’m the biggest fan of the HKC. We have three things:

  • Swing
  • Goblet Squat
  • Get Up

Honestly, those are the million-dollar movements of the kettlebell world and are the basis of all the teaching, learning and ongoing progress. You could look damn good just doing those three and move like a (fill in the animal of the week).

The RKC adds the Clean, the Press and the Snatch and that is more than enough for most people in most situations. Not long ago, I was asked what to do for the “perfect” program for older adults (“Hey, that’s me”)…with a SINGLE kettlebell… and I gave this list:

  • Half-Kneeling Presses
  • Hangs from the Pull Up Bar
  • Swings (as appropriate)
  • Goblet Squats
  • Suitcase Carries
  • Get Ups

Keep the reps reasonable and repeatable and you can enjoy this workout long into your journey on this little blue green orb.

Katie Petersen performs a kettlebell squat

So, why the RKC II? Yeah, I know…who needs it?

Turns out the answer is “Me!!!”

Let’s review, in no actual specific order, the three reasons I think you should consider the RKC II besides a bunch of other good reasons (like having “RKC II” after your name).

The first one didn’t occur to me until my last course in New York City. I began to notice an interesting thing as the candidates interacted with each other. No, it was more than just “where are you from?” and all the simple introductions. They were sharing information. They were giving feedback. It wasn’t just the Dan John show: the students were teaching each other.

The goal of all education models is for the lines to blur between student and teacher. As a paid teacher and coach since 1979, I loathe movies about teachers as they only come in two “sizes:”

The all-knowing “guru” who fights the system, loses, but the students win by the brave example.

Or…

Absolute idiots. Every teacher is either having an affair, lazy, dumb or, well, that’s enough for you to get the idea.

Oddly, Mr. Hand is probably the most “accurate” teaching model I have seen in a movie, Fast Times at Ridgemont High. Feel free to disagree.

I feel empowered when the group begins to interact, instruct, and innovate. Sometimes, a drill gets expanded by a suggestion or hint. “We do this and…” Like in improv, it’s all about the “and.”

Unless you are Michael Scott. If you haven’t seen the American version of The Office that won’t make sense. Oh…if you haven’t seen the American version of The Office, watch the first four seasons. You are welcome. He seems to struggle with the basic idea of improv. And…let’s continue.

Here is something I didn’t realize at first: At the RKC II, I have NEVER EVER had someone whine and bitch about the snatch test. I don’t hear the complaints about how unfair this snatch test is to (again…fill in the blank) and how those of us (fill in the blank) should have an easier test.

Everyone at the RKC II has already bought in. They know that they will be tested on the movements. They know they will have workouts in the middle of sessions and spend a fair amount of time in stressful positions learning stressful positions.

Moreover, in that stressful position, a teammate will come over and assist. The position will improve. Notes will be made. We will all be better.

It’s amazing to watch. It’s worth going to the RKC-II to be part of it.

Second, although we do a lot of work in the Pistol and Pull Up, my favorite part of the weekend is the Windmill and Bent Press. As many know, I don’t really use the Bent Press…ever.

But.

The progression up to the Windmill and Bent Press might be the most important part of the weekend. I have a gentle series of mobility and flexibility movements inspired by many schools of movement (with a grateful nod to Tim Anderson and his Original Strength) that brings us up, nearly joint by joint, to the full Windmill and Bent Press movements. We use the floor, sticks, bells and our own human body load to prepare to do this right.

Katie Petersen performing the kneeling windmill with a kettlebellWe spend a lot of time in the Kneeling Windmill position, that moment in the Get Up where the loaded hand is high, the loaded leg is in the windshield wiper position and the supportive hand, knee and foot are in a straight line on the ground, and basically do a lot of drills here.

This position reinforces the Get Up as the KW might be the one of the two most important parts of the whole move, in my opinion. The other is the rolling part at the start. I have often said, and never given credit for my brilliant insight, that if we called this the Roll Up rather than the Get Up most of our problems would vanish in the teaching of this wonderful movement.

The thing I love about the KW is that it is safe. We have four points of support on the ground so we can hinge back, we can press and we can bend to move in this position with a high level of safety.

The progression up to this position gives our candidates time to adjust and wiggle and lubricate enough to be ready to move into our advanced movements. When they go home and teach a roomful of the rest of us, this progression can be used appropriately to get the benefits of the advanced movements without having to worry about some of the problems with using the Windmill and Bent Press.

Frankly, most people’s spines, sides, shoulders, and systems aren’t fired and wired to do these advanced movements on Day One. Or Day One Hundred and One…or…

But they can do the progressions.

Third, we learn the overhead ballistics. As I have noted before, my friend the late great Brian Oldfield used to tell us: “You can’t think through a ballistic movement.”

Maybe YOU can. The best and brightest can NOT.

I teach the candidates to use their ears to listen to the feel moving (and stomping). I have them play around with foot positions to work on an appropriate explosive dip. But then it is time to stop the teaching and start the doing.

Robert Performs Double Kettlebell Overhead PressesI like doing the Double Clean and Double Jerk for a single rep. Every twenty seconds…for twenty minutes. As many know, my favorite assistant coach is Coach Repetition and few people are still asking questions after minute ten. Learning ballistics demands high reps. Learning ballistics demands some time between reps to regather and reload. At the RKC II, I have the time to teach…and we use it.

The ballistic work at the RKC II often gets the candidates reviewing how they teach the basics of the swing, snatch and clean. I know, it’s my fault that the 10,000 KB Swing Challenge became a “thing,” but, you know, at the end…people know how to swing!

You need some reps to learn ballistic work. When I follow up with the RKC II candidates, they often note that we all forget this basic truth about ballistics.

Let me repeat that: you need a lot of reps. Without fear of redundancy: you need a lot of reps. Do I need to repeat that again?

So, there you go: go to the RKC II.