Andrea Du Cane

RKC Big Six Workout

January 18, 2024 By Andrea Du Cane 1 Comment

The RKC is based on six main exercises that are tested using kettlebells based on weight classes. They include the Swing, Get-up, Clean, Squat, Press, Snatch. There are many other drills and corrective exercises covered during the workshop, but for testing purposes the Big-6 are the star for a reason. These six exercises comprise full-body functional strength and conditioning, that is unparalleled using minimal time and equipment.

The RKC Big Six:

The Big-6 include exercises of pulling, pressing, squatting as well as functional movement patterns like hinging, lunging, rolling, as well as shoulder stability and mobility. Every exercise is presented within the context of the principles of hardstyle training, posterior chain driven, power breathing and full-body recruitment.

The purpose of the RKC technique test, is about performing each exercise with perfect technique. The rep range of each set of exercises is enough to correctly demonstrate each drill using the principles of hardstyle strength.

Why not take the full-body strength and conditioning focus of the RKC Big-6 and put it into a short circuit? It is not only a great workout, but a perfect way to practice for the test.

At the RKC, we require participants to use their snatch size bell for testing. However, sometimes it is necessary for certain people to go a bit heavier to elicit the right technique. For example, it may be necessary to have a strong athlete test with a heavier bell for cleans or presses. If the bell is too light, they don’t need to maintain high tension during the set and end up “faking” it instead of using the principles of hardstyle strength.

For casual kettlebell enthusiasts, pick a load that works to produce the best technique possible. For instance, maybe go a little lighter for the get-up and snatch, and a little heavier for the cleans and swings.

Choosing the Right Kettlebell

Here are some guidelines for kettlebells sizes:

Men: 16kg to 24kg
Women: 8kg (18lb) to 16kg

Rest as needed, however the less rest you take between sets the more metabolic impact the workout will have.

When performing the grinds; presses, front squats, and get-ups, take your time. Think of it as a set of single-reps. Don’t rush your grinds.

Conversely, on your swings, cleans, snatches, don’t slow them down. That doesn’t mean rushing through the top of the swing, or the rack of the clean or the lockout of the snatch. The top of each rep is your “rest”, and don’t slow down at the backswing, drive up fast to hip-extension.

Starting with the get-up is a great strength and mobility warm-up and prepares you for the rest of the set. And I’ve added a set of double cleans for practice and conditioning.

The RKC Big Six Workout:

Get-ups: 1/1

Swings: 10/10

Cleans: 5/5

Presses: 5/5

Double Cleans: 5

Front Squats: 5

Snatches: 5/5

Repeat 3-4 times.

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Andrea Du Cane is Director of Certifications for Dragon Door Publications, a Master Kettlebell Instructor, ACE-GF, ACE Senior Fitness Specialist, CK-FMS certified, TRX certified, CICS certified, RIST- ZHealth certified, and has a BA in Psychology from the University of Minnesota. She has written and produced two DVDs: The Kettlebell Goddess Workout DVD, a top selling Kettlebell DVD on Amazon.com and The Kettlebell Boomer. Her DVD, Working With Special Populations, was filmed at the RKC Level II. Her Ageless Body Book was released fall of 2011. She is a contributor to Fitness Trainer Magazine and Breaking Muscle Website and Coach’s Only Podcasts. She has published articles on Russian Kettlebells for Best Body Magazine and for Oxygen Magazine. She was a featured presenter for the annual 2018 AFS conferences in China. She has presented for the EMPOWER! Conferences held around the U.S since 2014. She has presented at the Dragon Door Health & Strength conferences, in 2015 & 2016. Andrea travels around the world certifying HKC & RKC instructors in Kettlebell training.

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

December 2, 2021 By Andrea Du Cane 2 Comments

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.

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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.

When You Want to Up Your Strength Game, Who Best to Choose?

February 14, 2020 By Andrea Du Cane Leave a Comment

We were recently asked a very good question:

I’m opening a small gym and it will be a strength and conditioning facility that will cater to rock climbers, mace and kettlebell enthusiasts. Here is the conundrum RKC? SFG? Both? Or another cert?”

To be fair we get that question fairly often. The person asking that question is obviously a very thoughtful athlete and business owner and he wants to make a correct and informed decision.

Let me break this down as best I can. John and Pavel started the RKC many years ago – 2001 to be exact. After a number of very successful years, there was a difference of opinion in the direction the RKC should take. I cannot speak for SF, however, the direction the RKC chose to take was one of educating and producing strong and competent coaches. There are still instructor competency tests, but the focus is on corrective, progressive, regressive teaching that allows athletes and coaches to safely reach their potential and goals.

In the beginning, the RKC was run like a hardcore military bootcamp. With nearly an abusive quality to the instruction. Within the first hour, after a short warm-up and no training, the snatch test was given. The people attending were more often military, law enforcement, martial artists etc. In those days, very few personal trainers from the mainstream fitness industry attended.

As we grew, we started attracting medical professionals and mainstream fitness professionals. And thank goodness we changed! The focus became corrective strategies, progressions, and coaching. Our courses have come a long way. Yes, we still expect people to be able to demonstrate the unique strength principles, and for the RKC we expect people to take the time to prepare.

Another core belief is that our courses are not just for personal trainers to get some tools to teach their clients, but also to work on their own athletic abilities. I say it all the time, “how often do coaches get coached?” Our workshops are designed for the participants to get equal experience in coaching and learning the system to teach others, as well as working on their own weaknesses and strengths to become better athletes themselves. In my experience, there are very few certifications that can say that.

This puts our focus on usable information a coach or gym owner can take with them the day after the workshop to implement immediately and to grow their personal and professional goals. Along with the knowledge and expertise gained at the workshop, there is ongoing support and networking though international private RKC Facebook groups.

Included in our kettlebell educational portfolio we have our HardstyleFit on-line courses and the HKC one-day workshops. Below is detailed information for all our workshops and courses.

Dragon Door also provides education and workshops in calisthenics, with our PCC courses. These special courses were created by Paul Wade, author of Convict Conditioning. The PCC is the perfect complement to kettlebell training, and for most athletes – extremely valuable.

We are also launching a new product that incorporates isometric training, developed by Paul Wade. This new system includes an in-depth manual, on-line and live workshops. Learn more about the ISOCHAIN

Dragon Door is the leader in innovative health and athletic training, with the RKC being the foundation of a system embraces the entire athlete and coach.

HardstyleFit Certificate: On-Line Training Only

Complete HardstyleFit Level One to earn 0.6 ACE CECs or 0.6 NASM CEUs.
Complete HardstyleFit Level Two to earn 0.7 ACE CECs.

A users’ course. Follows the structure of the HKC/RKC but without the focus on coaching the movements. HardstyleFit level 1 needs to be completed before level 2, to ensure the basic movements are understood and can be performed correctly.

The on-line written test before the physical video test, is to ensure a deep understanding of the strength principles in lieu of a live instructor providing the opportunity to share the information and provide Q & A.

A 50% discount is offered after passing the HardstyleFit course to apply to either an HKC or RKC. The discount code is good for one year of passing the course. The HardstyleFit program can be used as a “prep” for the in-person instructor courses.

HKC Certification: In Person Training Only

Earn .8 ACE CECs and .8 NASM CEUs

No specific weight class requirements are required. The lead instructor recommends the weight used to produce the best and safest performance for each of the three kettlebell lifts taught. There is no kettlebell prerequisite required. However, an entrance test of a 1 minute plank is administered at the beginning of the workshop to ensure an adequate level of physical preparedness.

It is recommended that participants have either completed the HardstyleFIt on-line training course or trained with an HKC/RKC prior to the course.

The three exercises presented and tested at the workshop are the foundation of the overall Kettlebell system. Safe performance and mastery of each exercise is necessary before moving on to the more difficult exercises of the RKC.

The HKC provides hands-on coaching for the course participants, both as the coach and the person being coached. This back and forth partnering, enhances the learning experience on all levels.

The HKC is considered both a “prep” course for the RKC and a stand-alone certification. Many trainers use the most basic kettlebell exercises for their group classes or clients. The HKC provides those trainers with enough knowledge and coaching experience to deliver results for their clients without the time and money commitment of the RKC. After passing the HKC, the HKC instructor gets a $200 discount on an RKC course within a year of passing the HKC.

The technique test demonstrates the participant’s understanding of the principles as well as the ability to perform the movements correctly. It is necessary to be able to correctly demonstrate each exercise, since a large percentage of the population are visual learners.

HKC Technique Test:

Two-Handed swing (10 reps)
Get-up (1 rep)
Goblet Squat (5 reps)

The Teaching/Coaching Test demonstrates the participants ability to coach the exercise. This allows the lead instructor to see the participant in action coaching another person.

The lead instructor is evaluating the participant on the following criteria:

Correctly demonstrating the exercise
Following the correct teaching progressions
Determining what movement is incorrect or unsafe – and stopping it if necessary
Applying the right correction
Putting safety first and above all other criteria
Picking the appropriate load for the given exercise and client
Using appropriate verbal cues without over cueing

HKC certifications allow 90 days to submit a video of any requirements that were not completed at the course. The participant sends the video in to the lead instructor or visits the instructor in person to retest the skill.

The HKC certification lasts for 3 years. There are 3 options to maintain your certification. Note: HKCs are not allowed to assist at an HKC to recertify.

Attend an HKC at a discount
Attend an RKC at a discount and move up your certification
Submit an online HKC re-cert test (available after 2/18/2020)

RKC Certification: In Person Training Only

Earn 2.5 ACE CECs and 1.9 NASM CEUs

Weight classes are provided to guide the participant to use an appropriate load for general kettlebell training. Weight classes are in line with other strength and athlete competitions. This ensures a safe and level training system. An entrance test is administered at the start of the first day of the 2 (or 3) day course. 10 “Hardstyle” push-ups for men, 3 for women. The Hardstyle push-up is demonstrated at the course by one of the instructors and requires the participant to pause at the bottom and top, while maintaining the plank with spine in neutral. All reps performed at the testing instructors count. This demonstrates a strong core to ensure safety for all the ballistic and strength movements throughout the course.

During the live workshops, the master instructor has the authority to increase or decrease the load during instruction and testing to encourage the best and safest performance of the participants and learning environment. For example, when first learning the get-up or snatch, the instructor may recommend participants start with a lighter kettlebell to learn the basic movement pattern and then increase the load as the skill increases. For learning the swing, going to a heavier than ‘test weight’ will provide a clear understanding of the glute and hip driven nature of the exercise.

In some circumstances during testing, the master instructor has the authority to have a participant take a lighter weight for an exercise ie., a woman on the high end of the weight class may be allowed to use one size lighter for the get-up. Whereas a man who is very strong may be asked to use a heavier than test size kettlebell for the clean or press to facilitate the correct muscular recruitment and produce the correct technique.

Kettlebell training is a strength and ballistic power production system that focuses on the hips and posterior muscles of the body. The RKC requires participants to prepare and train for the workshop. The average amount of time recommended is 6 months.

There are 3 paths recommended to take as preparation:

Attend an HKC in-person certification
Complete HardstyleFit level 1 and level 2
Train with a certified RKC.

The Technique Test includes the 6 kettlebell exercises that comprises the Hardstyle strength and ballistic training. The rep count is designed to follow traditional strength training rep counts, while allowing ample time to demonstrate the strength/ballistic principles of the system. Both sides are tested to encourage a healthy and functional athlete. Exceptions to testing both sides must be cleared with Dragon Door and the Master Instructor. And requires a doctor’s written note as to why the participant cannot perform both sides of an exercise or the need to lower the load from the test size kettlebell.

Requirements for RKC

Single-arm swing (10/10 reps)
Single-arm clean (5/5 reps)
Get-up (1/1 rep)
Military Press (4/4 reps)
Double Front Squat (5 reps)
Snatch (5/5 reps)
Snatch Test: 100 reps within 5 minutes with test size kettlebell.

The Snatch Test is as overall physical preparedness test as well as demonstrating the endurance and strength that was needed in preparation for the course. Participants have the option of not taking the snatch during the course but submitting a video at a later date.

RKC certifications allow 90 days to submit a video of any requirements that were not completed at the course. The participant sends the video in to the lead instructor or visits the instructor in person to retest the skill.

Once completed the certification lasts for 3 years, after which the RKC has three options to re-certify:

RKC II Certification: In Person Training Only

The RKC II is an advanced kettlebell training program for serious professional coaches and athletes. The course focuses neurologically and physically challenging lifts.

It is recommended to spend some time at the RKC level and refine those skills before moving on to the RKC II.

An entrance test is administered at the start of the first day of the 2- day course. 5 dead hang pull-ups for men, :20 flex-arm hold for women both with supinated grip. This demonstrates the participants strength base to perform pull-ups.

The RKC II incorporates two bodyweight exercises the utilize some of the same principles of the RKC Hardstyle strength system. There is a lot of focus on progressions and regressions for all advanced kettlebell and bodyweight exercises. This allows the curriculum to be used with all populations that trainers and coaches work with in their businesses.

RKC Technical Requirements tested at RKC II:

All RKC level one exercises with double kettlebells except for the Get-up and Snatch:

Double Swing
Double Clean
Double Front Squat
Double Press
Get-up
Snatch
5-Minute Snatch Test

RKC II Technical Requirements: Instruction includes all progressions of each exercise and variety kettlebell exercises.

Strict One-Arm Military Press
Weighted Pull-up for Men; Single Pull-up for Women
Pistol
Double Jerk
Windmill
Bent Press (not scored)

RKC II certifications allow 90 days to submit videos of any requirement that was not completed at the course. The participant sends the video in to the lead instructor or visits the instructor in person to retest the skill.

Once completed the certification lasts for 3 years, after which the RKC II has three options to re-certify:

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Where and How To Grab The Kettlebell Handle

December 14, 2016 By Andrea Du Cane 5 Comments

Andrea Du Cane coaching rack position

As I travel around the country, I find there is a lot of confusion about where to grab the kettlebell handle—in the middle or in the corner? It is understandable that people are confused. After all, kettlebell training is still reasonably new to the broader public and it IS a very unique training tool. I hope to clarify some of this confusion and explain why certain grips are better for certain exercises, while some are definitely not appropriate for others.

The simplest way to break it down is to look at where you grab the kettlebell on the handle: the center or the corner. I’ll refer to this as the Center Grip or the Corner Grip.

This is very important. Unfortunately, many people do not pay attention to where they are grabbing the kettlebell. This is part of what I call the “set-up”. Every single kettlebell exercise has a set-up. This is where you stop and look at your feet, then determine where you place the kettlebell—in front of you for a swing/clean, or directly between your feet for a deadlift. You need to pay attention to where you place your hand on the kettlebell handle, and this too is determined by which exercise you are planning to practice.

Let’s begin by breaking down the different kettlebell grips, their uses, and advantages.

The Center Grip or Parallel Grip:

Grab the kettlebell in the center of the handle. The handle will generally lie across your callus pads with a slight downward angle toward the pinky side of the hand.

Rule of Thumb:

Anytime a kettlebell is held overhead, the kettlebell should be gripped in the middle of the handle.

Exercises:

presses, get-ups, kettlebell carries, windmills, snatches

Instructors at the Chicago RKC demonstrate kettlebell center grip

Why to Use the Center Grip:

1) The center grip keeps the kettlebell balanced so it won’t roll in either direction around the forearm. When the kettlebell is locked out overhead, the handle should be balanced in the palm. I have seen people lose control of the kettlebell and let the kettlebell roll around the forearm, not fun!

2) It helps to keep the wrist neutral. In contrast, a corner hold tends to pull the wrist into lateral flexion as well as flexion. This is very hard on the wrist. We want a strong forearm and wrist. An angled kettlebell tends to pull the wrist out of alignment.

3) During snatches a corner grip encourages the KB to spiral around the forearm, instead of the hand going through the middle and the kettlebell moving straight over the hand. A corner grip turns the snatch into a kind of GS spiral. This in turn, makes the landing less stable, the kettlebell is harder to control, and the shoulder can move around and become unpacked. Remember our snatches are Hardstyle, we use the force and speed of the hips to outrun the arm, and the fist punches through the handle fast. Once mastered, the kettlebell snatch using a center grip is both powerful and smooth, with no unnecessary movement at the lock out.

4) We need ALL our muscles to press heavy. If we hold the kettlebell at an angle during heavy presses, it puts the emphasis on the pinkie side of the palm which turns on mostly the triceps and lats. The corner grip turns off the part of the hand (thumb side) that facilitates the neurological connection with the pecs, biceps and anterior delts. When we press we don’t want to leave anything on the table, so we use the center grip.

Diagram of kettlebell corner grip — The corner grip turns off the part of the hand (thumb side) that facilitates the neurological connection with the pecs, biceps and anterior delts. When we press we don’t want to leave anything on the table, so we use the center grip.

The Neurology of Grip:

I’m sure many of you have heard about the studies that link grip strength to overall health and longevity. Because of how our bodies are wired, there is also a correlation to grip strength, shoulder health, and pressing strength.

If you’ve ever seen the picture of the Cortical Homunculus you can easily see how important the hands are. There are two particular “buttons” on the lower palm, one on the pinkie side of the fleshy palm and one on the thumb side.

The lateral side (pinkie) correlates to the triceps and lats. The medial side (thumb) relates to the pecs and biceps. When we press heavy kettlebells overhead, we want to “push all the buttons”. By grabbing the kettlebell in the center with the handle flat across the line of the calluses, we are able to activate both buttons.

Try this little exercise: Get down into a tall pushup position. Slowly lower yourself down while only contacting the ground on the outsides of your hands (pinkie), and then come back up. Next, try it again, but this time put the weight on your thumb/index side of the palm. If you listen closely to your body, the first time you tried the exercise, you should have felt more activation in your lats and triceps and the second time more muscles firing with your biceps and pecs.

Andrea Du Cane center grip rack hold

While we are on the subject of kettlebell grips, I’d like to touch on the different pressures we use:

Crush Grip: Used for heavy presses and bent presses.

Soft Grip: Used for get-ups, overhead carries, windmills. The fingers are closed around the handle and there is a light squeeze. This helps with shoulder stability and keeps control of the kettlebell on the forearm.

Closed Grip: Used for snatches and jerks. The fingers are closed around the handle with no pressure, to facilitate shoulder stability. It can also help with timing. When time is a factor as in the snatch test, keeping the fingers on the kettlebell handle will save time.

Open Grip: This is probably the most misused and misunderstood grip. There are certain populations of kettlebell lifters who will benefit from opening the fingers at the top of the snatch. When the fingers open at the top of a snatch, it allows the hand and grip to relax at the lockout. This is especially good for people with tight shoulders who need more mobility at the lockout and for high volume of snatching where the grip fatigues. And it can help while learning to snatch, for those having trouble over gripping the handle throughout the snatch.

Opening the hand at the top of a snatch rep can also help to slow people down if they are rushing through the lock-out. However, if someone is running out of time during a snatch test, make sure they keep their hands closed, as it will give back a second more for each rep.

As a side note, those who tend to over grip the kettlebell handle are often not using their hips and glutes to drive the movement, instead they are pulling with their arms and back. So fix the hips first, and that may alleviate the need to open the hand at the top of the snatch. In general, fix problems from the ground up!

Secondly, the open grip should only be used during high volume snatches, never for grinds like presses or get-ups, windmills or carries.

When pressing heavy and/or for reps, always keep the hand closed and with at least light pressure on the handle. If you open the hand at the top of a press, it signals the nervous system to relax–which we do NOT want to do during heavy presses!

The Diagonal Grip (or Corner Grip):

The diagonal grip is only used for cleans, or the combination of clean and squats together. Because there is no overhead holding, grinding or stability needed, the corner grip is fine—and in some cases preferred.

The corner grip is also encouraged for clean & jerks, since the triceps and lats are doing most of the overhead work to finish the lock out. For jerks and push presses, the lower body initiates the movement and drives the kettlebell overhead. You actually want the arms relaxed—because it is NOT a press.

Forearm Discomfort—the Causes and Solutions

Lastly, I’d like to discuss the issue of discomfort on the forearm. In some cases, depending on an individual’s build and structure, adjusting the kettlebell in the hand and adopting a slightly angled hold during presses etc., may be necessary. The intention should still be to grab the kettlebell in the middle, but also allow it to angle down toward the pinky-side of the hand. It is still important to try and feel the thumb side with a solid contact as described above.

A few populations often have sensitive forearms, but there are methods to help them stay as comfortable as possible while not sacrificing technique:

The first reason for forearm discomfort is being new to kettlebell lifting. It is a new sensation and takes a bit of time to get used to pressure on the forearm. Also, because beginners are typically using smaller, lighter kettlebells which sit higher on the forearm where it is more sensitive. We used to say “If it hurts your arm, get a bigger kettlebell”. That’s not a particularly sensitive thing to say, even though it is true. But, the bigger kettlebells really do sit lower on the forearm and are more comfortable to hold in the rack and overhead.

The problem is that you have to use the appropriate size kettlebell for a given client and a given exercise. Which means beginners, or other populations will still need to use the lighter kettlebells.

In this case, the best solution will be to have your clients use wrist guards to protect the wrist and forearm. The more experienced the person becomes, the more their technique improves—and the more likely they will find a comfortable position. At the same time, they will be working up to larger kettlebells and the problem will go away.

The second and most common reason for people to have problems holding kettlebells—especially in overhead positions—is a lack of shoulder and T-spine mobility. Remember, the more vertical that the arm holding the kettlebell is (either in the rack or locked out overhead), the less weight will be placed on the forearm.

If someone’s lock out is forward of the shoulder, then most of the weight of the kettlebell will go directly into the forearm. Shoulder flexibility and T-spine mobility should be addressed as part of their daily programming. Until the mobility issues are addressed, they will continue to feel the pressure from the kettlebell on their arm.

Big-chested men and women, powerlifters or bodybuilder physiques, might find it hard to hold a kettlebell in the rack position. There is not much that can be done, because it is a structural or body-type problem. They will need to move the kettlebell around until they find the most comfortable arm angle and kettlebell placement. In some cases, the rack position will never be comfortable for them and they should limit holding the rack position for any length of time.

In all these examples, using a wrist guard can help protect the forearm and make the kettlebell position safer and more comfortable. Shoulder mobility work should be done regularly. In some instances, adjusting the grip slightly to angle it off a sensitive point can help. However, keeping good exercise technique in mind, the correct form should be followed as much as possible for safety of the client and the effectiveness of the exercise.

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A Sensible Approach To RKC Prep

July 27, 2016 By Andrea Du Cane 3 Comments

Andrea Du Cane Kettlebell Snatch Test

What’s the first thing you think of when preparing for the RKC? Most people instantly think of the dreaded SNATCH Test! It’s understandable—after all, the RKC Snatch Test is a test of a candidate’s conditioning, and how well they’ve trained to complete 100 snatches within 5 minutes with the appropriate kettlebell for their weight class. It is meant to be a challenge. Everyone will agree, you have to earn your RKC—it’s not just given away to anyone who attends an RKC workshop.

So, it’s no surprise that most of the questions and information out there about preparing for an RKC workshop are focused on how to successfully sail through the Snatch Test. As a Master instructor who has seen thousands of Snatch Tests and who has tested the skills of more RKCs than I can count, I can tell you most people are focusing on the wrong thing in their RKC prep!

I always remind candidates that the Snatch Test is not the same as the Snatch Technique Test. The Snatch Test examines the mental and physical conditioning of the candidate. The Snatch Technique Test is all about technique—so each rep should be as perfect as possible. We let a fair amount of sloppy form pass with the Snatch Test because it is nearly impossible to perform 100 PERFECT reps within 5 minutes. But, we DO expect 5 perfect reps on each side during the technique test.

So, if someone has focused all of their preparation on pounding out 100 reps without any attention to the technique of the movement, then they could be in for a surprise if they fail the Snatch, Swing, or Clean Technique Tests. Which brings me to the point of this article; your preparation should be all about the basics—like the swing!

Before their RKC workshop, many candidates think their swing is pretty good. But, nearly everyone soon learns that they had “leaks” in their swing technique! And when the extra pull of the arm to the overhead lockout for the snatch is added, many candidates lose their hips, or their breath since with bad technique, the snatch can become a back and shoulder pull, instead of a hip-driven exercise.

My Advice:

Practice all the skills, work on your volume and conditioning using heavy swings and practice your snatch and cleans with a focus on perfect form. Develop your pressing and squatting strength. Spend a lot of time working on the Get-Up—starting with lighter kettlebells and then increasing the load to your snatch test size kettlebell. Last but not least, work on your mobility and flexibility! You will not pass the RKC if you have neglected your movement skills!

The best way to ensure you are training and performing the exercises correctly is to attend an HKC Workshop as part of your prep—and/or work with a local RKC Instructor to keep you on track.

Attempting to use YouTube as your “teacher” will give limited to negative results. Anyone who has ever attempted to teach someone how to hinge and swing knows, this is a very difficult movement for many people and it is very easy to cheat—without even knowing it!

Below, I will outline a very simple program template. It is a general guideline that you will need to adjust for your individual needs. If you are working with an RKC, they will no doubt design a specific program with you in mind.

How much time should I give myself to prepare for an RKC?

Generally, if you have not been certified as an HKC, we recommend spending six months to a year preparing for the RKC. If you are HKC certified, allow for three to six months.

This may seem like a lot of time, but remember, in order to train safely and build up your overall conditioning you will need plenty of time to push hard and rest. At every RKC workshop, there are always people who have needed to postpone their attendance due to injury during their preparation training.

Spend 3-4 days each week on swing and technique practice. Alternate days of heavy two-hand swings with single arm work with a snatch size or one size lighter kettlebell. At first, keep the volume of your cleans and snatches low. As your technique and conditioning improve, increase your reps. The get-up can be used as a warm up, active rest, and as an exercise to practice with load.

Andrea Du Cane Kettlebell Get-up

Only attempt the full five minute Snatch Test after a full month of consistent training. After that first month, perform the full Snatch Test once a week at most.

At about 4-6 weeks out from your RKC Workshop, start peaking your intensity. Then at or within 2-3 weeks out, taper down to focus on general conditioning with lots of rest. You should also continue attempting your Snatch Test weekly and continue to practice your skills. For the final week before your RKC, you should focus on basic swings. It is important to rest and eat well during the last five days before your RKC Workshop. You will need all your energy and focus to make it through the weekend.

Hand care should be addressed from the VERY beginning of your training. Keep your calluses trimmed, filed and moisturized. Use as little chalk as possible, too much chalk can cause your calluses to tear. If necessary, use some thin hand protection—but only during your snatch and clean practice.

Each workout should begin with mobility and movement practice and should end with flexibility and stretching. The biggest weak link we see with RKC candidates is a lack of good hip and shoulder mobility. In fact those mobility weaknesses are the biggest reasons for failing the snatch, get up, press and squat!

Your rest days should be active. Continue to work on your mobility and flexibility as well as any other corrective drill or foam-rolling you need on your rest days.

Example Preparation Plan:

Day One:

30 seconds work/rest intervals: heavy two-hand swings. Build up to 15 minutes total.
Get-up practice: 5–10 minutes of alternating get-ups.
3 sets of 8-10 goblet squats or single kettlebell rack squats with your Snatch Test size kettlebell.
Kettlebell carries: 30 seconds for two sets each arm (single kettlebell), then double kettlebell carries for 2 sets of 30 seconds.

Day Two:

Press ladders (start with a kettlebell you can press at least 5 times). If the 1-2-3-4 ladder pattern is easy, then you chose a kettlebell that was too light. Stop if you can’t make each rung with good technique. If you can add a fifth rung to the press ladder, go ahead.
3 sets of 5 double kettlebell front squats. Pick a pair of kettlebells which are challenging, but still allow you to complete the sets with proper form.
10 L/R for 10 sets single-arm swings with a kettlebell snatch size or one lighter. Rest as needed between sets.

Day Three:

5 sets of 15-20 double kettlebell swings with heavy kettlebells (rest as needed between sets).
Practice snatches for 5 reps L/R for 5 or more sets. Use a lighter kettlebell or fewer reps or sets if your technique slips or if you are banging your forearms.
Practice cleans for 5 reps L/R for 5 sets. Focus on good technique. Use a lighter kettlebell, or fewer reps or sets if your technique slips or if you are banging your forearms.
Hardstyle push-ups 5-10 reps for 2-3 sets (monitor your technique, drop reps or sets or drop down to your knees if your technique slips)

Day Four: Snatch test practice

Option 1: If you are already comfortable using your snatch size kettlebell, try performing as many reps within 5 minutes as possible. Keep count, and try to get closer to reaching 100 reps each week.

If you are not yet comfortable using your snatch size kettlebell, choose one that is one or two sizes lighter and try the Snatch Test with it. Once you’ve reach 100 reps within 5 minutes, move up to the next size kettlebell.

Option 2: Snatch for 50-60 reps in 10 minutes (rest as needed) with a heavier than snatch size kettlebell.

Option 3: Try 2, 3 or 4 minute snatch tests with 40, 60, 80 reps with your snatch size kettlebell if the 100 snatches in 5 minutes is too hard. Slowly work up to the full 100 reps in 5 minutes.

Practice get-ups with a light kettlebell, breaking the movement into sections, and repeating the transitions. Spend extra time in the kneeling windmill position and during the transitions up and down.

Finish with bent-over rows, 6-8 reps for 3 sets with a light kettlebell focusing on keeping the shoulder away from the ear and the lat engaged during the movement. Or practice the variety exercises in the next sentence.

Practice the following variety exercises either on a separate day or at the end of days 1, 2, 4: single-leg deadlift, HardStyle push-ups, kettlebell carries, lunges, bent-over rows etc.

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Why the Single-Leg Deadlift is a Go-To Leg Exercise

June 22, 2016 By Andrea Du Cane 2 Comments

Andrea Du Cane Single-Leg Deadlift

Why do I love single-leg deadlifts so much? For one thing, nothing works the butt and legs quite like it. Add the extra benefit to the back, core, lower legs and feet and you have a full body exercise. As Gray Cook likes to say, “Maintain your squat and TRAIN your deadlift.” I think this is especially true for the single-leg deadlift.

I have to share a personal story; I’ve had four patellar dislocations. Yes, FOUR! The first one happened after a two-hour ballet/pointe class. The second happened in the middle of a jazz dance class. The third happened when my tango partner hit my kneecap with his knee and the fourth happened when my shoe caught in an escalator and I fell. Yes, dance is a very dangerous sport!

The last two times, I popped it back in and rehabbed it myself. The single-leg deadlift was the most important exercise for strengthening and rehabbing my knee. So this is an exercise close to my heart!

Here’s why everyone should add this powerful exercise to their program:

The single-leg deadlift not only develops hip strength and power, but it also allows the muscles of the hips and legs to act as stabilizers. If you think about it, every time you stand on one leg, you’re using the same muscles for balance and stability that are generally used for force production.

Forcing the body to maintain stability on one leg allows the athlete and coach to see strength imbalances from left to right side. This is extremely important for athletes as well as special populations. And it can go a long way to help reduce injuries and improve performance.

Double Kettlebell Single-Leg Deadlifts:

Holding kettlebells in each hand is easier on your core because it balances out the load from side to side. This allows you to go heavy and train pure hip strength on one leg. You can then watch for and correct left/right strength asymmetries. The focus will be on initiating and driving forcefully with your glutes. This hip drive with stability is the same for both double kettlebells and single-arm kettlebell single-leg deadlifts.

Single-Arm Single-Leg Deadlifts:

Single-arm single-leg deadlifts have the advantage of requiring torso, pelvic, and hip stability as well as strength production. This exercise can be used as a corrective exercise because loading one size requires us to resist the rotational forces put on the body.

Holding the kettlebell on the opposite side of the working leg is the most common corrective use of the single-arm single-leg deadlift. However, holding a kettlebell on the same side as the working leg also has many benefits and challenges. Both versions of the single-arm single-leg deadlift challenge the body to restrict rotational forces from loading one side.

Interestingly, only half the people who try holding the kettlebell on the same side as the working leg will find it harder than holding it on the opposite side. And it may be different from left leg to right.

When using the single-leg deadlift as a corrective exercise, find your weakest link or most challenging combination and train the weak link 2-1.

Now let’s discuss how to perform single-leg deadlifts correctly. As I like to say, “Perfect Technique = Success”. Go to any gym and you’ll see lots of sloppy single-leg deadlifts. Are they getting the most from the exercise? Are they risking hurting themselves? The answer is “no” and “yes”, respectively.

These basics apply to both double and single arm single-leg deadlifts:

The back MUST remain neutral throughout the lift. If your back rounds or flexes, you risk tweaking it. And if your back rounds or flexes, I guarantee you are not using your glutes.
The hips HINGE and move back over your heels. This move is not about the torso bending forward, it’s about the hips moving backward.
The front knee will bend, but it does not move forward excessively. Remember, we are deadlifting not squatting. Plus, this is not a straight-leg deadlift—straight-leg deadlifts shift the focus and load to the hamstrings and off the glutes. Think of the movement as an “elevator not a teeter-totter”.
The shoulders and hips remain parallel to each other and the floor. Do not externally rotate your back leg, and don’t let your working hip sink or rise above parallel. The shoulders should also remain squared off and equal—for both the single or double arm variations.
The arms move as a pendulum from the shoulders as the torso moves forward. The shoulders remain engaged at the lat, do not let your shoulders disconnect from your body as your torso moves forward. This helps the rotator cuff and shoulder stabilizers work during the movement. The elbows remain locked, no “pulling” with your biceps.
The knee must track the toe; do not let the knee collapse inward or outward.
The feet are active. The entire foot is loaded with a bit more weight towards the heel, with the big toe working and gripping the floor.
The back foot is dorsiflexed and the toe is facing down to help keep the hips “closed”.
The back leg is an extension of the spine, and the leg should not be higher or lower than the hips. The back leg should be in line with the hips, and active to help with balance.
Squeeze your palms into the kettlebell handles, this increases shoulder and core stability and strength.
Keep your eyes focused approximately 3-6 feet in front of you to help keep your head in alignment and to assist balance.
Inhale as you stand back up. Power breathe as you drive your foot down into the ground and lift up.

All the elements listed above apply to both the two arm and single arm single-leg deadlift. For added focus, maintain level shoulders and torso at all times when performing single arm single-leg deadlift. You will need to fight the rotational pull with the weight.

A few other thoughts: If at all possible, perform your single-leg deadlifts barefoot. The proprioceptive, neurological information from your feet will assist your balance and make you stronger.

Modifications for Different Populations:

Use platforms to raise the kettlebell(s) so that they can be picked up safely AND with no spine flexion.
Start from the top instead of picking the kettlebells up from the ground. This way you are already loaded, instead of trying to find tension and stability at the bottom of the movement.
People with bad knees or balance issues can hold onto a wall or bar with one hand and hold the kettlebell in the other hand. They will not have to “fight” for balance and risking tweaking their knees or back.
Keep the back leg down as a “kick-stand”. This also helps with balance issues.
NEVER fight for balance! If you start to lose balance, simply place your back leg down on the ground and regroup.

When training, start with medium loads to get a feel for your weaknesses while developing single leg strength and balance. Try 6-8 reps 2-4 sets with this medium load. Then go heavy, especially with double arm single-leg deadlifts and drop the reps to 3-5.

This exercise should be performed slow and controlled—NOT fast and bouncy. If you’re bouncing up and down, you are either hiding weaknesses or you chose a kettlebell that is too light!

Here’s a short demo of a two-arm single-leg deadlift. As stated above, all points apply to using one kettlebell:

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Two Quick, Easy and Effective Kettlebell Exercises for Any Population

May 4, 2016 By Andrea Du Cane Leave a Comment

Andrea Du Cane, Master RKC

There is something to be said about simplicity of movement and reinforcing the fundamental patterns of our kettlebell lifting.

I’ve taken two basic exercises and by using two kettlebells and focusing on the correct alignment and movement, I have turned them into simple and effective exercises for all populations—including your brand new clients, older clients and those recovering from certain injuries.

Double Kettlebell Deadlift Drag

The first drill is a double kettlebell deadlift drag. Normally we do this exercise with one heavy kettlebell. By using two medium to heavy kettlebells (heavy enough to complete the movement correctly with each arm), you open up the upper body kinetic chain. This will illuminate asymmetries from one side of the body to the other. It also allows you to strengthen the weaker side. Start with the same size kettlebell in each hand and then use a kettlebell one size larger on the weaker side.

For the purposes of this article and video, I will be using the same size kettlebell.

Get into the set up position. The kettlebells are approximately an arm’s length in front of you. Grab the kettlebells and pull yourself back toward your heels. You should feel as though you would fall back on your butt if you let go of the kettlebells. Lock your lats down into a packed position and maintain a long and neutral spine. SLOWLY drag the kettlebells back towards your heels with your elbows straight. Feel how the movement is initiated by the lats and the triceps. Do not let your hips drop below your knees, and do not let your spine flex at all!

The key is to not use any momentum. In fact, it is best if the floor you are using is sticky or rubber—the more resistance the floor offers the better.

If you feel most of the tension in the quads, then you are not getting your hips back far enough and are trying to hold your position with your quads instead of your glutes and hammies. The abs must be braced the entire time, and you should use a long firm exhale as you drag the kettlebells back. Release, step back, and re-set for the next rep.

I go the length of my gym, or at least 8-10 drags. Repeat for 1 or 2 more sets as desired. Remember, never let your back round into flexion at any time during this exercise!

Double Kettlebell Straight-Leg Deadlift

The double kettlebell straight-leg deadlift, is another simple but effective exercise to challenge the posterior chain. It is an excellent exercise for the hamstrings and glutes. And as in the deadlift drag above, it utilizes the lats.

There is an interesting difference between these two exercises. The deadlift drag uses the lats to do the work by pulling the kettlebells back toward the heels, while the hips and legs maintain stable strength. With the straight-leg deadlift, the lats are held stable while the hips and hammies initiate the movement through hinging. In other words, the movements and stabilization are reversed, but both are working the same muscles. Pretty cool huh!

Here’s how to do the double kettlebell straight-leg deadlift:

Pick up two moderately heavy kettlebells using good deadlift technique. Stand with your feet between hip and shoulder width apart. Keep your elbows straight and locked, and your lats retracted and contracted. Begin to send your hips back into a hinge. Keep your knees as straight as you can manage while maintaining a neutral spine at all times.

The amount of knee flexion and the depth of your torso forward relate to your hamstring flexibility. The more flexible you are, the straighter you can keep your knees and the lower you can fold forward without any flexion in your spine.

Inhale into your belly as your chest comes forward. Pause briefly at the bottom, keeping the glutes and hamstrings contracted. Tighten a little more and then exhale as you come back up to the starting position.

You will feel a deep stretch/contraction from your glutes down through your hamstrings. This exercise can be considered a loaded stretch for the glutes and hamstrings. It is a very powerful hamstring developer.

As usual, there should be NO flexion in the spine. Start with a limited range of motion until you can use the full range of motion with a neutral spine. You can adjust the amount of knee flexion as well—just don’t allow yourself to turn it into a regular deadlift, you’ll be cheating yourself out of the main benefit of this exercise.

As I mentioned above, the lats, back and core are working very hard to stabilize during this exercise, so they are benefiting too!

Start with 3 sets of 8 moving slow and controlled.

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Fine-Tuning the Get-Up

January 27, 2016 By Andrea Du Cane 14 Comments

Master RKC Andrea Du Cane Get-Up Lead Photo

How and when to use the high bridge and when to use the “step-across” instead of the “windshield wiper”

At every HKC and RKC, I’m asked why we test the low sweep instead of the high-bridge. I also get a lot of questions regarding the “windshield wiper” vs. the “step-across” to transition in and out of the kneeling windmill to the lunge position. It’s time to explore each movement and gain a deeper understanding of some of the benefits of the get-up.

When I first became certified and started teaching the get-up, it was referred to as the “Turkish get-up”. Here’s the criteria that was given and tested at that time:

Keep both shoulders packed.
Keep the wrists neutral at all times.
Keep the elbow locked at all times.
Keep your eyes on the kettlebell.

Oh and well…. get-up! That was it, get up anyway you can.

Let’s just say the get-up has come a long way, baby. It’s transitioned from having very little explanation and direction to (for a time) elaborate direction, with a focus on corrective uses and advanced movement patterning.

You can say that now we have found a happy medium, erring on the side of explanation and points of movement. But, we have also found a good balance and an easier way to teach the get-up to newer kettlebell instructors and users.

The High Bridge or the Low Sweep

One area of confusion with the get-up is whether to use the high bridge or low sweep.

First, let me explain where the high bridge came from, and why it was initially introduced as a teaching and testing skill. The high bridge came from the FMS concept of using movement as a screen. When it was first introduced into the RKC curriculum, the high bridge was used as a screen for tight hip flexors. However, we began to notice that when people were doing the high bridge, their lumbar spine was actually in hyper-extension instead of full hip extension. I remember discussing this with Gray Cook, and he agreed with that it was one problem with using the high bridge as a screen, since it is easily cheated. It does not actually demonstrate whether the person is in full hip-extension or hyper-extension of the lumbar spine.

Secondly—and more importantly—you would not put a client, with a kettlebell in their hands, into a high bridge and then say, “Aha! You have tight hip-flexors”. Of course not. Long before they do that high bridge, you have deduced that they have tight hip-flexors from other screens. And from a safety perspective, you would not let someone perform a high bridge until they had opened up their hip flexors and could perform the movement correctly without a kettlebell.

Since one of the end goals of the get-up is to go heavy, for the purpose of safety and efficiency, you will want to pull your leg back and get your hips under the load as quickly as possible. The high bridge takes unnecessary risks with a heavy load during the transition.

That said, the high bridge is great with a moderate to light weight for a more advanced kettlebell user. Done correctly, it demonstrates shoulder stability, hip flexibility and control.

Master RKC Andrea Du Cane Get-Up Kneeling Windmill

Performance Tip: Think of the high bridge and sweep through as a tall side plank. When moving into a high bridge, post over towards the side, your shoulders should be stacked over each other. The hips will rotate slightly upwards, but the shoulders and t-spine are stacked vertically. Practice lots of side planks from the elbow and tall side planks, before moving onto the high bridge.

The “Step Across” Variation

Moving on to the next modification, using the “step across” instead of a windshield wiper. As stated earlier, the body needs to transition from the tall-sit position smoothly and with control all the way to lunge. That means the hips need to get under the kettlebell as quickly and safely as possible—this includes the sweep through and transitioning to the lunge.

From the kneeling windmill position, the torso is moving from a horizontal position to upright, as the hips are coming under the torso and kettlebell. The hips need to fully extend with the glutes tight as you move into the lunge position. That’s a LOT of movement happening at the same time. The more stable and connected to the ground the body is, the safer and smoother the transition.

That is why the windshield wiper is taught and tested. Both legs remain firmly on the ground and the hips easily and fully extend.

Performance Tip: think about finishing at the top of a swing. The glutes contract hard and fast and the hips fully extend, allowing your body to find stability in the lunge position as soon as you hit it.

A potential problem with this movement is the pressure and friction placed on the knee. Obviously, if the knee is feeling pain, this could jeopardize the movement. The ground you are training on becomes an issue, and individual knee sensitivities should be taken into account as well.

One way to solve the issue is to use the “step-across” modification. From the kneeling windmill, you simply lift your torso up and then step your loaded foot across into a lunge position. This will take the windshield wiper out of the movement and “save” the knee.

The downside to this modification is the inherent lack of stability as you lift your loaded leg up and step it across. You are also changing the orientation of your head and body, which can also cause us to lose stability and control. Lastly, it is much harder to keep your glute and hip tight and contracted as you move the leg, leading to another possible loss of control.

As we say in the RKC, “safety trumps performance”, so if you have sensitive knees or are training on a hard or rough surface, the step-across is a modification you can use to protect your knee and stay in control.

My personal recommendation is to buy a $20 pair of knee pads or have your clients purchase them for training. I do a lot of kneeling training and take knee pads with me everywhere to use for all kneeling training and stretching. $20 knee pads are a cheap and easy way to protect your knees and increase the effectiveness of your kettlebell training.

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The Single Rep Dead Stop Swing, Clean, Snatch Workout

July 1, 2015 By Andrea Du Cane 13 Comments

Master RKC Andrea Du Cane and Senior RKC Timothy Spencer Demonstrate the RKC Arm Bar

As I travel around teaching HKC and RKC workshops, I notice a common problem (theme – challenge), the sloppy start/stop of a kettlebell ballistic lift.

Imagine this scenario: someone is getting set up to swing; it doesn’t matter if it’s 2-handed, single arm or double. They stand over the kettlebell, lift it up, and rock it back a couple of times between their legs and THEN swing it back far enough to load their hips and explode up.

What’s wrong with this picture? The set-up was not correct. It was not focused or properly executed. There must be an intention and preparation before the start of the pull—before anything happens.

I like to say in regards to all kettlebell lifts, “You’re only as good as your set-up”.

Here is the correct way to start a swing (clean or snatch):

Place the kettlebell a foot or two in front of you.
Bend forward and grab the kettlebell handle.
Pull the kettlebell slightly toward you, while engaging your lats.
Set your weight way back on your heels, while keeping your feet planted & spine neutral.
“Hike” the kettlebell back behind you—fast.
Explode your hips forward and feet down into the ground. Let your arms be propelled forward by the force of the hips.

That’s it. Simple. No lifting the kettlebell up and rocking it a couple of times before hiking it back and exploding up. One crisp explosive hike pass and forward movement is all it takes!

This is the same for ALL the kettlebell dynamic lifts; including double kettlebell swings and cleans.

Scenario #2: someone has just finished a great set of swings, but on the last rep they fall forward while rounding their back and then dropping the bell down in front of them. They nearly topple forward.

No further explanation is needed here, this is simply dangerous. The most common time for an injury to occur during any kettlebell exercise is on the last rep or while the kettlebell is being set down.

In both cases—the first rep or the last rep of a set—the lack of focus, intention and safety is to blame.

The answer to this problem is to training your single-rep or dead-stop swings. In essence that is what the single-rep is: the start and end of a swing, clean or snatch.

Programming single-rep sets is an easy way to reinforce good technique throughout a set of any ballistic lift.

The truth is, they are HARDER than continuous reps because you lose the assistance of gravity during the backswing. With single-rep workouts, each rep is initiated by the power of the lifter. The hips and lats have to work that much harder to generate the force to project the kettlebell up. Hence, an additional bonus is increased force production and explosive power. So this type of training is perfect for any athlete.

You can also modify single-rep workouts for any level kettlebell lifter.

Single-rep 2-handed swings are a progression to learning continuous swings, but for the advanced lifter, doing single rep heavy cleans or snatches or double swings and cleans, puts the burn in your butt!

Here are some workout examples (note: “SR” stands for Single Rep):

Beginner:

SR-Swings: 2-handed for 5 reps

Continuous: 2-handed for 10 reps

Repeat as long as you wish

OR use timed sets for 25-30 seconds of work to equal rest

Intermediate: (proficient with cleans and snatches)

SR-Swings 1-arm 5-10 reps left/right

Continuous 1-arm 10 reps left/right

SR- Cleans 1-arm 5-10 reps left/right

Continuous 1-arm 10 reps left/right

Repeat as long as desired or timed sets

2^nd workout

SR-Swings 1-arm 5-10 left/right

SR- Cleans 1-arm 5-10 left/right

SR-Snatch 1-arm 5-10 left/right

Repeat as long as desired or timed sets

Advanced

SR-double swings 5-10 reps

SR-double cleans 5-10 reps

Repeat as desired or timed sets

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Painful Elbows? Look at Your Technique

March 5, 2014 By Andrea Du Cane 9 Comments

I can’t count how many people I run into, that have elbow pain and had to stop or back off their kettlebell or pull-up training. I’m sure you know someone who has developed pain in the elbows after working up to heavier cleans and snatches or just more volume. Perhaps they have just started Convict Conditioning or some other body weight program and then find they have to back off due to elbow issues. Maybe you have encountered the same problem at some point during your lifting career.

Unfortunately, this problem is all too common these days. Chalk it up to unbridled enthusiasm with their new skill or toy, pushing too hard too fast and lastly not paying enough attention to proper technique.

First, let me explain the difference between two general types of elbow pain.

Tennis elbow: which is caused by inflammation of the extensor forearm muscles, causing pain on the outside (lateral side) of the elbow.

Golfer’s elbow: is caused by inflammation of the flexor forearm muscles inside (medial side) of the elbow. Both are caused by repetitive stress where the muscle and tendon meet and at the point where the tendon meets the bone.

Tennis elbow is somewhat more common than golfers elbow, but both are very common in athletes in their 40’s and 50”s. This is largely due to the fact that tendons and other connective tissue becomes less flexible, and elastic as we age, causing the tissue to tear and pull away from the bone more easily than in younger athletes.

This is why it is even more important to add volume and load gradually as we get older. However, even young athletes would be wise to train slow and steady and put their focus into good technique instead of reps and weight. And lastly, good technique trumps everything. With good technique high volume cleans and swings should not be a problem for most people.

Let me explain how lifting kettlebells incorrectly can be effecting your elbows and how to avoid problems in the future.

99% of the time irritated elbows can be attributed to the ballistic lifts, not the grinds. Meaning that most of the time the problem lies in incorrect clean and/or snatch technique.

As always I start at the swing. If the single-arm swing is not good, especially on back-swing portion, I know they are risking elbow injury. And any problem you see in the swing will only be amplified during the drop in the clean and snatch.

Here are a few key points to look for during the back swing (this applies to swing, clean and snatch).

1) Is the elbow fully extended, or straight at the bottom of the backswing?

2) Is the arm in contact with the body, the ribcage or thigh or both? The arm placement does depend on the build of the athlete. People with bigger chests or shorter arms in relation to their torsos will have a harder time hitting this position. They should look for contact on the upper thigh or wherever is more comfortable. But, the arm MUST be in contact with the body at the bottom of the back swing.

3) Is there excessive tension in the arm, especially the forearm? The arm should be as relaxed as possible as the arm swings back between the legs and the elbow straightens. There should be just enough strength in the hand to keep a hold of the kettlebell, not a death grip.

The above applies to all of the ballistic lifts. The reason is simple, the hips are the driving force of the lift NOT the arm. Therefore, in order to maximally load the hips, the force of the descending kettlebell must be absorbed through the body and that can only happen if the arm connects to the body at the back swing. If the arm is separated from the body, all of the force goes through the arm and believe me that’s a lot of force! Something’s gotta give, either the elbow, shoulder or lower back. Add to that the fact that the hips are not maximally loaded for the next rep, the arm and lower back end up initiating the upswing – with little to no ballistic power.

The easiest way to make sure your arm connects to the body on the back swing, is to wait until the upper arm starts to make contact with the ribcage before hinging and sending the hips back. This is especially true for the swing and snatch. The clean has a slightly different movement pattern due to the fact that the arm is already touching the ribcage, therefore the hips move at the same time the arm begins it’s drop.

Another way to see this is to watch for the handle of the kettlebell falling below the level of the knees. Sometimes it’s hard to see if the arm connects to the body, or if the timing of the connection is correct, remember the arm needs to connect before the kettlebells swings back between the legs not after.

There are a number of great cues, both verbal and with physical feedback. One of the simplest cues, is to tell them to “play chicken” with the arm and the hips. Wait as long as possible as the arm descends and then at the very last minute explosively hinge your hips back. I find this works especially well with my male clients. 🙂

For some clients simply telling them to wait until they feel the upper arm make contact is enough to get the correct timing. Or have them practice the movement pattern in slow motion without a kettlebell. Have them stand up tall in their swing stance, and have them lower their arm until the upper arm makes contact with their ribcage and then quickly drive their hips back into the bottom of the swing position. The cue I use in the back position is “riding a broomstick like a witch.” Your arm is the broomstick.

You can have them practice a few reps of the movement pattern and then pick up a kettlebell and do a few reps with each arm. Stop them immediately if you see them reverting back to the bad pattern.

Another simple cue I use is “Hips Drive Arms Guide.” This works especially well for the clean and the snatch.

For others, you have to use some sort of physical or tactile cue. This starts getting more involved, as with all physical cueing you should check with your state to see if you are allowed to use tactile cuing. If verbal cueing and the movement patterning doesn’t work, I recommend finding an experienced RKC in your area.

Once the swing technique is good, it’s time to look at the clean. The clean is the most likely culprit. The clean is simply a more complex lift, timing and technique is crucial to execute a good and safe clean. Because there is minimal forward and back movement and more straight up and down, it takes greater force in the hips to drive the kettlebell back, it wants to go straight down to the ground.

Here are a few key points to look for during the clean:

1) Is the kettlebell being “cast away”? Thrown away from the body?

2) Is the arm in contact with the body, the ribcage or thigh or both at the bottom, just like in the swing? Or is the kettlebell ending up down toward the floor between the feet instead of back and above the knees?

3) Is the arm completely straight with elbow locked, with minimal tension in the forearm?

With the swing, the arm is kept straight the entire time, during the clean it must bend and straighten with every rep. It is hard for some people to not hold tension in their arm or keep their elbow slightly bent at the bottom of the clean. This usually happens when people are trying to muscle the kettlebell up into the rack position instead of driving with the hips. On the drop if they don’t sit back fast enough, while keeping the elbow against the ribcage the kettlebell will tend to fall toward the floor.

This creates the need to slow or control the drop with their arm, holding tension in the elbow instead of absorbing the load with the hips. Remember the cue “Hips Drive – Arms Guide”. This is exactly what needs to happen.

Over time, holding the tension in the elbow and forearm can cause irritation to the tendons and you’ll end up with elbow tendinitis. Or sometimes shoulder or lower back pain will develop.

For the clean, the timing of the hips moving back are a bit different. Since the arm is already against the ribcage, when preparing to re-clean the kettlebell, the hips move slightly ahead of the arm or at the exact same time. Cue them to throw the kettlebell into their stomach, remember the goal is maximal loading of the hips, so the kettlebell needs to move back not down.

Another cue that works to help reduce elbow discomfort is to tighten the triceps at the moment the elbow locks. This will help to add stability to the elbow and take pressure off the forearm.

Something else to watch for is over gripping the handle of the kettlebell. You need just as much strength as necessary to hold onto the kettlebell at the back swing. The grip should be relatively loose especially during the upswing. Holding extra tension in the hand can also aggravate elbow issues.

Double cleans have a slightly different drop. Your elbows will momentarily leave the torso to make room for 2 kettlebells to be thrown back between your legs. But the arms drive back and against the inner thighs and/or ribcage. More weight means you need to push your hips back hard and fast and keep your weight back, the force can sometimes pull you forward to your toes.

The snatch is very similar to the clean. Pretty much everything applies.

If you clean up your clean (pun intended), you should find your snatch improves too.

On a last note, if you are experiencing elbow issues during your pull-up practice, this is often a result of too much volume too quickly. I would recommend less volume more frequently. Think of a “Grease The Groove” program, 1 or 2 reps spread out over the course of a day rather than lots of reps in one workout. Secondly, mix up your hand position, pronated, supinnated and neutral wrist positions will help in preventing overuse stress on the tendons.

If you currently are experiencing Tennis or Golfers elbow, the best medicine is the usual: rest, ice, NSAID’s, arm or elbow braces during workouts, stretching the forearms and hands, and forearm strengthening exercises. All will help to get you back to your favorite workouts.

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Andrea Du Cane is a Master Kettlebell Instructor, CK-FMS certified, CICS certified, Primal Move National Instructor and RIST, ZHealth certified, and has a BA in Psychology from the University of Minnesota. She is featured on Breaking Muscle website as the February 2012 coach of the month. She is also a Pilates instructor. She has over twenty years of aerobics, weight training and fitness experience, with an additional background in… Read more here.