• Skip to main content
  • Skip to primary sidebar
  • Home
  • Contributors
    • Matt Beecroft, Master RKC
    • Martijn Bos, Master RKC
    • Andrea Du Cane, Master RKC
    • Angelo Gala, Master RKC
    • Chris Holder, Master RKC
    • Steve Holiner, Master RKC
    • Dan John, Master RKC
    • Mike Krivka, Master RKC
    • Thomas Phillips, Master RKC
    • Robert Rimoczi, Master RKC
    • Phil Ross, Master RKC
    • Max Shank, Master RKC
  • Workshops
    • HKC Workshops
    • RKC Workshops
    • RKC-II Workshops
  • Find an RKC Instructor
  • Resources
    • Articles
    • Forums
    • Kettlebells
    • Products
  • Blogs
    • PCC Blog
    • Strong Medicine Blog
  • Archives

RKC School of Strength

Official blog of the RKC

Keira Newton

Don’t Ignore These Two Common but Crucial Kettlebell Mistakes

February 3, 2016 By Keira Newton 9 Comments

Two Kettlebell Mistakes Keira Newton

As a Master RKC, I travel a lot. I love my job because I get to visit other gyms and teach people how to teach kettlebell technique according to the highest standards in the industry—RKC standards. In the past few years of teaching, I have noticed two commonly missed mistakes. These are simple fixes in my eyes, and easy to teach. So lets get started.

The Deadlift:

The deadlift is the basis of almost every kettlebell lift. It IS the foundation of what we do. However, I have seen people skip the deadlift altogether… (How will they learn the swing? How will that work?) Or they simply miss the most important part of the deadlift: the set up and how to work underneath the kettlebell.

In my experience, I’ve observed that people who are given a small kettlebell, are tall, tight in the hamstrings, or tight in the hips will round the low back to pick up the kettlebell. The cure for this? RAISE THE FLOOR. It’s such a simple fix, but it will help 99% of your students. I use it with almost all of my new students. The video below includes a short demo of this technique. Give it a try.

The Swing:

I think it is safe to assume we all know the kettlebell swing can be fantastic if performed correctly—and deadly if not. This is no joke. When training a client, or in your own training, you must know exactly what happens with this ballistic lift. The most common mistake I see from my clients and students (which is also the most missed among new trainers) is in the TIMING of the swing. While watching someone’s swing, if it looks like they are moving to the toes, swinging below the knees, or lifting the kettlebell with their arms, then their timing is off.

To fix the timing, tell your client to wait until the kettlebell has passed below the belly button, or their arms have touched their ribs after swinging the kettlebell forward before moving their hips back. It will seem almost as if the kettlebell will hit you where it hurts, and you get out of the way just in time. But, let’s make sure that happens okay? 🙂

Hope the video below helps you understand. Enjoy!

 

***

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

Filed Under: Kettlebell Training, Tutorial Tagged With: Keira Newton, kettlebell swing, kettlebell swings, kettlebell technique, kettlebell training, kettlebell troubleshooting, kettlebell tutorial, Master RKC Keira Newton, swings, tutorial

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

July 30, 2014 By Keira Newton 1 Comment

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

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

***

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

Filed Under: Uncategorized Tagged With: abdominal exercises, abs, elite abs, hollow position, Keira Newton, tutorial, video tutorial

Elite Abs: “Hollow Plank Positions” (Part 4 of 5)

June 18, 2014 By Keira Newton Leave a Comment

Master RKC Keira Newton performs a plank

Master RKC, Keira Newton continues her series on how to use your new “hollowed out” position with more advanced plank variations.

***

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

Keira_thumbnail

 

Filed Under: Uncategorized Tagged With: abs, elite, hollow plank, Keira Newton, master rkc, plank

Elite Abs: “Hollow Plank Positions” (Part 3 of 5)

May 21, 2014 By Keira Newton Leave a Comment

Master RKC Keira Newton performs a plank

Master RKC, Keira Newton shows you how to use your new “hollowed out” position with some more advanced plank variations.

***

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

Keira_thumbnail

 

Filed Under: Uncategorized Tagged With: abs, elite, hollow plank, Keira Newton, master rkc, plank

Elite Abs: “Hollow Plank Positions” (Part 2 of 5)

April 23, 2014 By Keira Newton Leave a Comment

Master RKC Keira Newton performs a plank

Master RKC, Keira Newton shows you how to use your new “hollowed out” position with some more advanced plank variations.

***

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

Keira_thumbnail

 

Filed Under: Uncategorized Tagged With: abs, elite, hollow plank, Keira Newton, master rkc, plank

Elite Abs: “Hollow Plank Positions” (Part 1 of 5)

March 26, 2014 By Keira Newton 1 Comment

Master RKC, Keira Newton shows you how to achieve a true “hollowed out” position with several different strength-building plank variations.

***

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

Keira_thumbnail

 

Filed Under: Uncategorized Tagged With: abs, elite, hollow, hollow plank, Keira Newton, master rkc, part 1, plank, positions

“Turkey Burn” with Master RKC, Keira Newton

November 27, 2013 By Keira Newton 4 Comments

Master RKC, Keira Newton guides you through a simple, effective, metabolic workout designed to help you burn some extra calories quickly during the Holidays.

***

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

Filed Under: Uncategorized

Troubleshooting the Squat with Master RKC, Keira Newton

July 3, 2013 By Keira Newton Leave a Comment

The Goblet squat and the Front squat are two of the most important, and most neglected of RKC exercises.   In this video, Master RKC Keira Newton demonstrates with student Brittany Branch where some problem areas typically are—and how to fix them.

 ***

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

Filed Under: Uncategorized Tagged With: fitness instructor, keira, Keira Newton, Kettlebell, kettlebells, master, master rkc, newton, RKC, squat, student, teacher, troubleshooting

RKC Prep: Troubleshooting Snatch Technique

March 8, 2013 By Keira Newton 4 Comments

If you want to improve your technique with kettlebell snatches, this is a good video to watch. It is imperative to know how to snatch before you start banging them out with a heavy weight for 5 minutes. You want to be sure to be prepared for the RKC before you get there, so study this video to learn some inefficient, and even dangerous things that people commonly do.



—

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

Filed Under: Uncategorized, Workout of the Week Tagged With: challenges, corrections, keira, master rkc, newton, prep, RKC, snatch, strength, technique, troubleshoot

Hitting the Right Snatch Position

February 22, 2013 By Keira Newton 6 Comments

This is Keira from dkb Fitness. Hitting the right snatch position is important for your RKC test. It’s common to make mistakes like jutting your head forward, or not taking your arm far enough back. This can make you fail , or set you up for a potential injury. In order to remedy those and other mistakes, watch the following video to learn my recommendations on how to hit the perfect top position for the snatch. It’s not just about strength – it’s about aligning yourself and hitting the position the correct way. Once you have the correct form, you’ll have half of this part of the test in the bag!

Watch my recommendations here:

http://www.youtube.com/watch?v=e5S59eaSJjs&feature=youtu.be

 

—

knewton stretch 150x150 Contributors

 

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

Filed Under: Uncategorized Tagged With: dkb, fitness, keira, newton, rkc test, snatch position

  • Page 1
  • Page 2
  • Go to Next Page »

Primary Sidebar

Featured Products

previous arrow
BOOK-RKCBookofSnC
HardStyleKettlebellChallegeDanJohn700
BookCoverMasterTheKettlebell1
RKCiconKettlebell512
KettlebellGoddessdv040
next arrow

Recent Posts

  • RKC Big Six Workout
  • The Kettlebell Swing & Low Back Pain
  • Key Kettlebell Exercises To Help You Create Better Balance
  • How to Most Effectively Use Kettlebells to Meet Your New Year Goals
  • 1 Exercise That Checks All The Boxes
FOLLOW US ON TWITTER!

Archives

Copyright © 2025

Dragon Door Publications / The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.