RKC School of Strength

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The Barbell Strength RKC Prep Program

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The instructor cadre from last year’s RKC at Catalyst SPORT.
The instructor cadre from last year’s RKC at Catalyst SPORT.

Much has been written about the synergy of kettlebells and barbells. They complement each other’s “blind spots” extremely well. Training properly with either will make you better at both. The RKC is the world’s premier kettlebell certification, and I can tell you first-hand that the skills I learned at the RKC have made me a better powerlifter.

This program is intended for an RKC candidate who wants to keep barbells in his or her program, while still building the requisite work capacity and skill to excel at an RKC Workshop. Whether you’re a powerlifter, football player, strongman competitor, or simply a barbell enthusiast, this program will get you strong, conditioned, and ready to impress at the RKC. It is also great for would-be Beast Tamers (just add some pistol squat practice).

When preparing for the RKC, there are three Pillars of Success you must consider:

  1. Work Capacity. The RKC has evolved beyond its brutal and punishing roots, and is now more focused on teaching skills and helping you become a skilled instructor. But, it is still a challenging three days which will test your fitness. Be prepared for multiple workouts per day, interspersed with lots of drills and technique practice. And oh yeah, there’s a snatch test in there too.
  2. Maximum Strength. The role of maximum strength is less obvious than work capacity (after all, most men won’t have to handle anything larger than 24kg, and women 16kg). Being strong will make your RKC weekend so much easier. When heavy kettlebells feel light, you can more effectively focus on technique.
  3. Movement Quality. It is important to safely and effectively place kettlebells overhead, squat, and have good hip extension.
The rack position is a crucial kettlebell skill. Here the author demonstrates the “loaded clean” to drill lat engagement and rooting to the floor.
The rack position is a crucial kettlebell skill. Jason Kapnick demonstrates the “loaded clean” to drill lat engagement and rooting to the floor.

It is worth noting that I have not included “kettlebell technique” on this list. While having familiarity and skill with the kettlebell will greatly benefit you throughout the certification weekend, it is not essential to show up with PERFECT skills. The purpose of the course is to teach you these skills, and the master RKCs, team leaders and assistant instructors meet will give you all the coaching you need to pass the rigorous skills tests on the last day of the certification. The amount of progress candidates make during the RKC is nothing short of mind-blowing. So, work on your technique and get comfortable handling kettlebells, but don’t sweat it if you’re not perfect.

This program focuses on Pillars #1 and #2 (strength and work capacity), while also giving you ample time to gain familiarity and exposure to the “Big 6” kettlebell lifts tested at your RKC. While Movement Quality (Pillar #3) is absolutely crucial for success at the RKC, it mostly beyond the scope of this article. I highly recommend finding an FMS certified professional in your area for a movement screen before starting this (or any) program.

This program should be run for 6-10 weeks prior to the certification workshop.

The Program:

Day 1—KB Press & Deadlift

A1. Single Arm Press Ladder (1,2,3,4)x3
A2. (Weighted) Tactical Pull-up 3-5 sets of 5-8 reps

  1. Deadlift 5,3,2; then drop 20% and 3×5 with 2:00 rest.
  2. Kettlebell Skill Practice: 10-20 minutes

Press Ladders: Use the classic “Rite of Passage” progression. Add a ladder each week, and then once you get to 5 ladders, start adding rungs to the ladders. Build volume.

Deadlift: In week 1, pick a weight you can perform 8-10 reps with. Perform a set of 5, rest, a set of 3, rest, and then a set of 2, all with that same weight. Then, take 20% of the weight off the bar and do 3 sets of 5 with just a 2:00 rest. Each week, add 5-10lbs per week to the 5,3,2 sets.

Deadlifts are the key to unlocking maximal strength.
Deadlifts are the key to unlocking maximal strength.

Day 2—Snatch Density and Work Capacity

  1. Snatch Density Training

B1. Double Kettlebell Clean 5×8
B2. Double Kettlebell Squat 5×6
B3. Rack Walk 5×10-15 yards

Farmer’s carries will build a strong grip while encouraging good posture and alignment.
Farmer’s carries will build a strong grip while encouraging good posture and alignment.

C1. Farmer’s Carry 2-4 sets of 15-20 yards
C2. Hang from Bar 2-4 sets of As Long As Possible
C3. Ab Wheel 2-4 sets of 5-8

 

Snatch Density: Perform snatches on each arm every minute on the minute (EMOTM). Add reps each week, and decrease number of minutes as necessary. Try to “arrive” at being able to do 10 snatches per arm for 7 minutes (a snatch test plus an additional two minutes). For example:

Week 1: 5/5 x15 minutes
Week 2: 6/6 x12 minutes
Week 3: 7/7 x10 minutes
Week 4: 8/8 x10 minutes
Week 5: 9/9 x8 minutes
Week 6: 10/10 x7 minutes

In reality, your progression might not be as linear or quick.

B1-B3: Perform these as a super-set, without setting the kettlebells down. Rest a few minutes between sets.

 

Day 3—Swings and Get-Ups

  1. Turkish Get-Up – 8-10 Total Get-Ups. Vary the load each week (wave loading).
  2. Heavy Single Arm Swing Volume—20 minutes. Choose a kettlebell 1.5-2.0x your snatch test bell. Perform as many sets of single arm swings as you can. If you manage more than 10 sets per arm, the pick a heavier kettlebell next week.

C1. Single Arm Rack Carry
C2. Chin-Ups
C3. Bulgarian Split Squat

 

Day 4—Bench Press & Squat

A1. Close Grip Bench Press 5×5
A2. Chest Supported Row 5×8-12

  1. Front Squat 5×5

C1. Single Leg Deadlift 3×8
C2. Paloff Press 3×8
C3. Kettlebell Armbar 3×8-10 breaths

The author at a powerlifting meet in June 2015, where he posted a 1,555lb total, culminating with a 660lb deadlift.
The author at a powerlifting meet in June 2015, where he posted a 1,555lb total, culminating with a 660lb deadlift.

 

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Jason Kapnick is the co-founder of Catalyst SPORT, one of New York City’s top kettlebell training facilities. He has made multiple Elite powerlifting totals, with best lifts of 545/355/660 in the 198lb weight class, and achieved the Beast Tamer Challenge at his RKC in April 2013. He can be contacted through catalystsportnyc.com.

Get Rid of Nagging Back Pain and Build Abs of Steel

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kettlebell drill for back pain Laurel Blackburn

The most common complaint I hear from my clients is back pain. Just Google “back pain” and you’ll end up with over a million hits.

As a personal trainer, I know that also means there’s a huge population out there that can benefit from my expertise. From a business perspective, that also means building my client base and increasing my business.

But, before you dive into marketing to people suffering from back pain, let’s look at a few important points, and by important, I mean, IMPORTANT.

I am not a physician, physical therapist, chiropractor or other medical provider. I can’t diagnose problems. If you are not a medical provider, you shouldn’t either.

If a client comes to you with back pain or any type of pain, your safest bet is to refer them out to a trusted professional. I have aligned myself with the best chiropractor, physical therapist, massage therapist and dietitian in my area. If I’m ever in doubt, I refer them out.

Now, assuming my client has been medically cleared and has no restrictions, I can get to work.

The drills I demonstrate in the video below came from trial and error and by combining concepts learned from my RKC, and RKC-II certifications, CK-FMS and Z-Health.

I was totally surprised that most of the time, my clients experienced immediate pain relief. If they then spent several weeks of dedicated time doing the drills, the pain was gone.

Although I have many success stories from using these drills, my favorite is my client, Karen.

Karen is in her mid-50s and suffered from chronic back pain. She tried everything from acupuncture, massage, chiropractors and even surgery but never got long-term relief.

We began with simple back presses using a wedge—because lying on the ground was too painful when we started. We also did the back presses and the pelvic glides while standing. After several weeks, we were able to start doing them on the floor.

Once her pain subsided, we added kettlebell deadlifts, swings and get-ups. It wasn’t long before she was able to start running; something she never thought she would be able to do again.

I knew I was on the right track when her son—then was a chiropractic student—came to watch one of our sessions. He told me that if everyone did these drills and deadlifts, then he wouldn’t have a lot of patients.

Although the little combo in the video below is not the only answer to relieving back pain, I find it’s a great place to start. If nothing else, your clients will end up with better posture, better movement, and a bulletproof core.

For beginners who have been cleared:

  • 5 back presses using a thick towel as a tactile cue under the small of their back.
  • 10 pelvic glides

Repeat 3-5 times.

This combination can be done before getting out of bed in the morning and in bed before going to sleep.

Once the back presses become stronger (use your hand/arm to test) then add resistance:

Place a light kettlebell overhead and cue them to press their lower back to the floor and pull the kettlebell to mid-chest with straight arms. The back must stay pressed through the entire range of motion.

  • 5 back press with pullovers
  • 10 pelvic glides

Repeat 3-5 times.

In the video below, you will see the option of additional triceps extensions along with isometric contractions.

Try these as movement prep prior to training. These drills/exercises are also great in group classes.

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Senior RKC, Laurel Blackburn owns Boot Camp Fitness and Training and Tallahassee Kettlebells.  Look for Laurel at www.bootcampstogo.com or www.tallahasseekettlebells.com.

In her early fifties, Laurel is out to prove that age is just a number. Her goal is to motivate and inspire people everywhere, both young and old that strength, flexibility and mobility can get better with age. Follow her adventures on her blog: www.SuperStrongNana.com.

Transform Your Kettlebell Swing with Two Simple Cues

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Matt Beecroft kettlebell swing

There’s no doubt that the swing is the center of the kettlebell universe. Mastering the swing should be one of the first goals of your kettlebell journey. It is simple—if you can swing well, you will probably clean and snatch your kettlebell properly too. Besides, the swing should look exactly like your clean and snatch, the hips do all the work and the arm guides the kettlebell to where you want it to go with some “steering strength”. While I consider the swing a basic, nailing it so it becomes a thing of power and grace can be difficult. “Basic” doesn’t mean “easy”.

My previous post, “Regress To Progress” steps out the progressions we use in the RKC to teach the swing. It explains how most kettlebell swing issues can be resolved by going back to master the progressions. Likewise, mastering regressions can really improve your kettlebell swing, no matter where you currently are in your practice.

In my opinion, great coaches give cues which can instantly and radically improve technique. I learned the two cues in this post from former Master RKC Geoff Neupert in my few years training with him. With these two cues, I feel like I can really transform a swing. I use them every time I teach at an RKC Workshop.

The timing of the swing movement is seldom discussed in detail, and yet it can play a very powerful part in making your swing a thing of grace and beauty—and powerful as hell!

One of the benefits of using kettlebells is working with the eccentric phase (the backswing) or downward phase of the kettlebell swing. The “overspeed eccentric” technique is a method to increase the intensity of the kettlebell swing in the RKC. This technique adds an active acceleration of the kettlebell on the backswing in addition to the ballistic concentric acceleration of the kettlebell during the forward swing phase. Instead of simply letting the kettlebell accelerate downward with gravity, a partner pushes the kettlebell down from the top of the swing. This assisted acceleration also increases the posterior chain’s eccentric muscle contraction speed.

During this eccentric muscle contraction, the muscles lengthen from the external load of the kettlebell while contracting under tension. Research shows that eccentric muscle contractions are capable of producing more force than either isometric or concentric muscle contractions. Maximum eccentric strength is estimated to be between 1.5 and 2.0 times that of maximum concentric strength. Put in other words, you get strong on the negative phase of exercises. This is why concentrating on the negative or eccentric phase will build the strength required for both phases of the exercise. For example, learning how to do a push up or pull up by focusing on the eccentric phase is the way to build the strength to do your first full push up or pull up.

“Overspeed eccentrics” result in an accumulation of kinetic energy from greater force production and elastic energy. Studies that have shown that training programs which utilize eccentric contractions at fast velocities remove neural inhibition. Normally, neural inhibition is a mechanism for injury protection as exemplified by the stretch reflex phenomenon. The rapid stretching of the posterior chain muscles in the backswing causes sensory muscle spindles—which are distributed throughout the fleshy part of skeletal muscle—to activate. To protect the muscle from being overstretched, the spinal cord is notified that the muscles are being lengthened. Next, the spinal cord reacts by contracting the muscle being stretched while inhibiting the contraction of the antagonist muscles. This process bypasses sending any messages to the brain and is known as the “stretch reflex”. Taking advantage of the muscle’s elasticity and the stretch reflex is also known as the “stretch-shorten cycle”. The faster the muscle is stretched eccentrically, the greater the force will be on the following concentric contraction. In other words, you will get a stronger and a more explosive swing.

To take advantage of overspeed eccentrics during the two-arm kettlebell swing, two things must be present: a fast backswing and a rapid switch from the eccentric muscle contraction of the backswing to a concentric contraction of the forward swing. This technique can be implemented with the kettlebell swing when a partner forcefully pushes the kettlebell down from the top of the swing at chest height as it we do it in the RKC.

Coincidentally, a common kettlebell swing technique error is to not get deep enough with the backswing. An insufficient backswing results in a lackluster swing without much force. The overspeed eccentric drill is one cure for this—along with other “A-HA drills” you will learn at an RKC workshop.

mattbeecroftswingsetup

What if you don’t have a training partner?

Then, play chicken with the kettlebell! Yes, you read that correctly. Remember earlier in the article when I mentioned timing? We know that kettlebell swings are really ugly when your hips break and your bum goes backwards as soon as the kettlebell begins its downward or eccentric phase. That ugliness is usually just a timing issue.

Instead, try letting the kettlebell drop—or better still—pull the kettlebell down between your legs like a gridiron “hike pass”. Wait for the kettlebell to come down towards your hips, and for your elbows to connect to the rib cage, then right at the last second, forcefully “break” at the hips. You will hinge your hips down and back out of the way, getting a nice and deep backswing. The result will be similar to the overspeed eccentric drill. You’ll follow this with a powerful upward, concentric phase, giving you a much stronger and forceful swing. This is what I call “playing chicken with the kettlebell”. I probably don’t have to tell you what will happen if you wait too long… it will only happen once!

Breaking at the hips should not happen as soon as you reach the apex of your swing. Wait for the kettlebell to descend before hinging back. Be patient with your swing.

mattbeecroftkbswingupDon’t Rush the Kettlebell Swing

Rushing the kettlebell swing is another one of the biggest technique errors. Lock off your hips for longer at the top

The second cue is probably something you probably think you’re already doing. You might think you’re using your glutes and hips effectively. Finishing your hips strongly at the top of the swing, just like a deadlift lockout, is paramount to using the glutes properly, protecting the back, and strongly completing the movement. But if you observe an average kettlebell swinger, you’ll see that their hip/glute activation or “lock-off” at the top of the swing only lasts for a split second before they turn it off again. Have someone video your kettlebell swing. For an exercise that is touted as a strong posterior activation exercise and glute developer, it’s surprising how many kettlebell swingers hit the top of the swing and don’t keep the hips/glutes locked for longer than a split second. In fact, many won’t finish with the hips at all on their swings. The remedy is to simply to keep your hips locked and glutes engaged for longer at the top of the swing.

This will also change the timing of your swing—you will find that your kettlebell will start to “float” for a second at the apex of the swing. This must happen in our swings if we want to snatch well since the “float” also requires relaxing the shoulders a little (while strongly gripping the kettlebell with straight arms) at the top. This is very different from many incorrect “swing” attempts that are really just a squat with a front raise.

Try the Two Simple Cues…

Play chicken with the kettlebell and work on your timing. Let the kettlebell drop or forcefully pull the it down. Only “break” and hinge at the hips at the last second. Be patient.

Lock your hips and engage your glutes for longer at the top of your swing. Try to “float” the kettlebell with your hips. Feel the change in timing and technique. It will radically power up your swing.

Let me know how you do in the comments section below.

 

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Matthew Beecroft is a Senior RKC, PCC and CK-FMS certified instructor. He is also a GFM and Animal Flow instructor and Expert Level 2 instructor with Krav Maga Global and a Muay Thai coach who has trained amateur and professional Muay Thai champions. He can be contacted through his website www. realitysdc.com.au or Facebook page https://www.facebook.com/MeetLifeHeadOn/

Safely Applying the American Kettlebell Swing

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Angelo Gala American Swing

“The American Kettlebell Swing (AKBS) is the devil! You will get hurt if you practice this style of swing!” …at least that is what I have been told. Heck, I am guilty of muttering those words once or twice like countless other fitness enthusiasts. But, it’s generally not the tool or exercise selection that necessarily causes a problem. It is the misuse of the tool, and the poor application or inappropriate execution of the movement that can cause accumulated damage over time. When applied correctly, the American Kettlebell Swing can become an excellent addition to your movement catalogue!

In the RKC School of Strength, we teach a shoulder-height “Russian” style kettlebell swing (RKBS). The intent of our swing is to promote sustainable power production from the body’s drivetrain, the hips. We teach this style of swing since many competitive sports require athletes to propel their own bodies or an object forward. This is the direct application of the RKBS and its outwardly projecting force. In the sport of weightlifting or even in the “Sport of Fitness,” athletes are required to use their hips to propel a load overhead in movements like the clean and jerk, snatch and even a wall ball shot. Movements that finish with a load overhead utilize a more linear trajectory, and support the proper use of the AKBS.

Before we run over to the boy-toy (a 24kg kettlebell) and start ripping it over our heads with two hands, let’s review some details of the movement.

First, the AKBS is NOT A SWING. Yes, I know it is called a swing, but by definition a movement that travels from the ground to overhead in one continuous motion is a snatch. The overhead swing has a much more linear trajectory, similar to the clean. Just understanding the kettlebell path will help clean up some common errors with this movement.

Practicing a snatch with a barbell or kettlebell can be very demanding. But, most people possess the requisite mobility to learn the RKBS, even as a beginner in fitness. They may not work on full swings in the first training session, but can start working with light deadlifts. Low volume swings are realistic progressions after a few short training sessions with an RKC Certified Kettlebell Instructor. This is generally not the case for the AKBS.

There are several requirements to safely practice the AKBS:

  • A demonstration of gross motor control and coordination
  • Requisite range of motion in the thoracic region (rib cage)
  • Significant overhead shoulder mobility and stability
  • A negative test for shoulder impingement on both shoulders (Seek out a CK-FMS certified instructor to help screen for impingement)

After acknowledging these safety standards, we can decide if the AKBS is appropriate, or if any additional preparatory homework is needed before practicing this movement. Keep in mind that when performing an AKBS, the hands are placed only 3-6 inches apart on the handle (depending on the size of the kettlebell). This requires a much greater amount of thoracic and overhead mobility to safely perform the lift compared to the barbell counterpart.

 

Required Range of Motion

Overhead Lock Out: modified hollow body with arms in full flexion
Overhead Lock Out: modified hollow body with arms in full flexion

To determine if you possess the requisite range of motion for the AKBS, bring yourself to a supine position on the floor (lay down on your back). Separate your legs into a swing/squat stance and go into a hollowed body position by flattening your lower back to the floor. This will feel like you are pulling the front of your ribcage down to your belt line. Be sure to keep your legs tight like in the Hardstyle RKBS!

Now, raise both arms overhead while clasping both hands together. For a green light to practice the AKBS, you must be able to bring your forearms, lower back, and head to the floor in a comfortable state. Your elbows must remain completely straight and your shoulders must stay depressed (sucked down to the ribs, away from your ears).

test

AngeloGalaBadHollow2 Both of these examples are failed overhead screens for the AKBS. Note: if you can see your arms in your peripheral vision, this indicates a failed overhead screen for the AKBS and more mobilization is required.

TIME TO SWING….. err snatch…….YES SWING!!

With both hands on the kettlebell, start in the athletic ready stance to prepare for the pre-swing or to “hike pass” the kettlebell through your legs. Nothing here deviates from the standards of the Russian kettlebell swing, yet. Your hips are lower than the shoulders. The spine is long and neutral. The hips and hamstrings are engaged.

Now, hike the kettlebell back through your legs. Explosively and simultaneously extend your knees and hips creating a solid lockout in your entire body below your neck. This will power the kettlebell out in front of your hips. Once the kettlebell reaches your belly button, use your arms to pull the kettlebell in towards your chest and up over your head to the overhead lockout. Stop the momentum of the kettlebell by squeezing the handle in the overhead lockout position. The AKBS is completed when the bottom of the kettlebell faces “up” directly overhead and the arms are in alignment with your ears.

How To Apply the American Kettlebell Swing:

The American Kettlebell Swing should be carefully applied to your programming as a compliment, not as a replacement for the Russian Kettlebell Swing. Instead of assuming the American Kettlebell Swing is harder, understand that there are two main reasons to purposely include the AKBS in your program design.

  1. Longer cycle time: When planning aerobic power intervals, a slower cycle speed due to a longer range of motion will simply eat up more time on the clock.
  1. Compounded shoulder and grip fatigue: Pulling the kettlebell through a longer ROM over the head adds a greater degree of shoulder flexion and sustained grip activation compared to the RKBS. The AKBS creates a significantly higher accumulation of shoulder and grip fatigue. In a mixed modal environment, this movement coupled with push-ups, reverse wall climbs or even handstand pushups can dramatically improve overhead work capacity when safely and progressively programmed.

Safe Modifications:

Just like most people have the ability to safely perform the RKBS after demonstrating proficiency of proper hinge patterning and full body bracing, all practitioners can utilize an abbreviated version of the AKBS by simply expressing a shorter range of motion. If you were unable to pass the overhead screen because of signs of shoulder impingement, a safe variation of the AKBS would be to simply pull the kettlebell just above forehead level without committing to a straight-arm lockout of the elbows. With this abbreviated ROM, you will still be able to create a longer cycle time as well as induce increased shoulder and grip fatigue.

Give this swing variation a go and let me know how things work out for you!!

Angelo Gala, Senior RKC, PCC Team Leader

 

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Angelo Gala is both a Senior RKC and PCC Team Leader. He has been a fitness professional in the Boston area for greater than 15 years working day to day with a wide range of clientele.  He helps the average “Joe” get fit and out of pain and prepares athletes to qualify and compete at the CrossFit Games. His specialties include improving restricted movement, getting strong(er) and energy system development (anything that elevates the heart rate). Angelo is available for remote coaching and on-site workshops. For scheduling he can be reached at a.angelo.gala@gmail.com.

A Superset Series for Shoulder Mobility

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Paul Britt Kettlebell RKC Arm Bar

I’ve screened many people with the Functional Movement Screen. In conducting all of those screens, I’ve observed typical patterns, one of which tends to be shoulder mobility issues. While this post is not a treatment plan or medical advice, it is the quick shoulder mobility series I use after the initial individual work and correctives. It’s a great way to open up thoracic and shoulder mobility after a long day of sitting or just living in today’s world.

I have my students perform the series as a superset. They move from one exercise to the next without a break. I typically have them perform the series three times. It’s a great mobility set and general warm-up for the session ahead.

We start with the RKC armbar. Use an appropriate weight for the movement. What is appropriate? I typically use a 14kg for the series as it is a warm-up / mobility drill and not strength focused. There are several versions of the RKC armbar, but I tend to have my knee bent at 90 degrees to keep my lumbar spine out of the exercise. This also focuses the exercise on the mid-thoracic area instead of rolling your hips into the ground. I like to take 3-5 breaths per side before moving on to the next drill.

Paul Britt's 67-year-old client practices the RKC armbar
Paul Britt’s 67-year-old client practices the RKC armbar

The next stop is the bretzel stretch. I rest my head on a roller or another padded surface to keep my neck free of tension so I can focus on the movement. I breathe to move through the stretch: I breath in, tighten up, then relax and exhale as I move deeper into the stretch. I typically practice for 3-5 breaths per side to move through the stretch.

Paul Britt Bretzel

The last move in the set is the kettlebell halo. Since this is still a mobility exercise and not a strength move, I keep the weight at 14kg. I like the half kneeling position as it also helps to teach the body how to be stable. You can also do the halo standing if your knees prevent you from kneeling. While I did not demonstrate it in the video below, you can also use half kneeling to develop stability. I perform ten halos in one direction and ten in the other.

Paul Britt Kettlebell Halo

After a 30 second rest, I begin the series again.

If you have shoulder pain, do not perform any of these exercises without medical evaluation. I also highly recommend that you see an FMS practitioner for screening to address any and all movement issues.

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Senior RKC Paul Britt has been an RKC kettlebell instructor since 2006. He trains clients at Britt’s Training Systems, his award-winning Hardstyle Kettlebell Training Facility in Rockwall, Texas. Paul has served as an assistant instructor at many RKC and HKC Courses, is a Certified Kettlebell Functional Movement Specialist (CK-FMS) and works with some of the top Chiropractors in North Texas. Please visit his website brittstrainingsystems.com for more information.

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

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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:

  1. 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.
  2. 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.
  3. 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”.
  4. 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.
  5. 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.
  6. The knee must track the toe; do not let the knee collapse inward or outward.
  7. 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.
  8. The back foot is dorsiflexed and the toe is facing down to help keep the hips “closed”.
  9. 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.
  10. Squeeze your palms into the kettlebell handles, this increases shoulder and core stability and strength.
  11. Keep your eyes focused approximately 3-6 feet in front of you to help keep your head in alignment and to assist balance.
  12. 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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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.

Improve Your Posture with the RKC Kettlebell Swing

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Senior RKC Beth Andrews Kettlebell Swings

Postural correction is a hot topic. Spending too much time in a seated position while driving or working on a computer will adversely affect our ability to stand up straight.

Wouldn’t it be great if there was a time-efficient exercise that could counteract all the time you’ve spent in the seated position and help you develop good posture?

That exercise exists—it’s the kettlebell swing.

Swinging a kettlebell will help you develop strong muscles, bones, tendons and ligaments. It will also improve your endurance. But, one of the biggest benefits of the kettlebell swing is improvement in your posture. The kettlebell swing is a naturally corrective exercise which will help undo the maladaptive effects of too much sitting slumped over with a computer, tablet, or phone.

The following are some of the key postural issues that the RKC kettlebell swing can correct:

Problem #1: Your glutes are not working

Sitting down turns off your glutes. The RKC kettlebell swing includes a “hip drive” or “pop” that moves the tailbone under and drives the hips forward. The hips are a primary source of athletic power for many sports such as golf, tennis, baseball and boxing. This hip drive is fueled by a rapid and intense contraction of the glutes. Swinging a kettlebell can help you reactivate your glutes. Active glutes will also put the pelvis in a neutral position, increasing your athleticism and reducing your chances of developing chronic back pain.

Problem #2: Your back is rounded, and shoulders are hunched forward

When using a computer or driving a car, your arms are front of your body while you’re seated. This inevitably leads to the shoulders internally rotating and the chest collapsing. For most people, this also means they will look like a caveman when they finally stand up. The finish, or top position, of the RKC kettlebell swing features “packed” shoulders. This means that the shoulders are pulled back and down, the lats are activated, and the thoracic spine is in a neutral position.

The kettlebell swing also has the added advantage of teaching you to bend over and stand up into a correct postural position time after time, rep after rep. And each effort is performed under load. Using a weight means that the adaptive changes will take place faster. Even a short RKC kettlebell swing practice session will greatly improve your ability to go from a seated, computer desk position to an erect, well aligned standing position.

Problem #3 – Your core is weak and you cannot contract your abdominal muscles

Bad Computer Posture

Modern office furniture encourages us to relax everything while we type at the computer. This muscular relaxation includes the core and abs. But, when you stand up, your abs remain relaxed, your pelvis tips forward and all of your guts try to fall forward! Not very attractive. At the top position of the kettlebell swing, the spine is lengthened and aligned. In order to accomplish this alignment, the core must be stabilized with a balance of posterior and anterior tension. This simply means that the abs must be strongly contracted for a split second at the top of each swing. What could be a better way to relearn how to stabilize your core and contract your abs then to do this time after time with your RKC kettlebell swing.

One step we use while teaching the kettlebell swing is the RKC plank. Notice that opening your chest, contracting your abs, tightening your glutes and lengthening your spine into an ideal postural position are all part of the RKC plank exercise. The top position of a kettlebell swing should mimic the total body tension and spinal alignment of the RKC plank.

Beth Andrews RKC Plank

Focus on these points as you perform your RKC kettlebell swing. You will see fast and enormous postural improvements.

Stand tall my friend.

Beth Andrews and Jay Armstrong

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Beth Andrews is a Senior RKC, PCC Team Leader, and CK-FMS. She leads HKC and RKC certifications, and assists at the PCC. She became the 5th Iron Maiden in 2013. Beth owns Maximum Body Training and a successful online training business. She has over 25 years of training experience. For online training or to host a certification, email Beth at: bethandrewsrkc@gmail.com. For more training tips and workouts subscribe to her YouTube channel, Beth Andrews RKC or visit her website at maximumbodytraining.com

Jay Armstrong is a Senior RKC, 6 Degree Black Belt TKD, and Master Z-Health Trainer.  The past 30 years have been dedicated to helping others develop confidence through increased strength and pain-free, exceptional mobility.  His quest for knowledge continues.  He runs The Kettlebell Club in Houston, Texas.

Rowing and Kettlebells

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Kathryn Taylor Kettlebells and Rowing

Indoor rowing is one of the fastest growing fitness trends in the US. Head to any major city and you’ll find rowing gyms. Even the local YMCAs are taking the rowing machines out of the corner and moving them to a prominent spot. But, with the rise of rowing, we also find many people rowing with poor technique. In addition to holding an RKC certification and regularly teaching kettlebells at FitWit Studio, I also started to teach rowing this past year and became a certified rowing instructor through UCanRow2. Many of my clients already have a background in kettlebells, and I’ve found that kettlebells can be a highly effective method to teach rowing.

First, a little bit about rowing… You may have seen athletes at the gym leaning all the way back at the end of a stroke and moving with lightning speed up and down the slide. For the most part, you’ve probably observed very poor form. Rowing, like kettlebell training, is highly technical. The power of the stroke comes from the push-back (legs) and the movement forward is all recovery. A goal is to set up for a strong push during the recovery. Basically, the movement pattern starting from the front of the erg is to push back with the legs, then the body goes back at a “one o’clock” position while the arms pull in. Return to the front of the erg by straightening the arms, hinging at the hips to the “eleven o’clock” position, before moving forward on the erg to the start or “catch” position. The order of the movement: legs, body, arms, arms, body, legs. Repeat this pattern one million times and you are rowing!

As I began to teach clients the rowing technique, I found myself moving them off the erg and over to the kettlebell so they could really learn how to properly row using the deadlift, goblet squat, and swing.

Kettlebell Deadlift: Hinge

When rowing, the body closely mimics the deadlift position. But, since it’s often difficult for clients to understand the concept of the hinge while on the machine, we practice our kettlebell deadlift set-up. We work on the hinge, and use the power of the legs to drive the kettlebell up. Then we get back on the erg and mimic the same position. The deadlift also helps clients really understand the correct shoulder position—rather than allowing the shoulders to round forward at the end of each stroke, they learn to keep their back in a strong position.

Kathryn Taylor Goblet Squat and Rowing

The Goblet Squat: Drive

Because most new rowers think that the power comes from the arms, it’s really important to teach them how to drive from their feet, and engage their glutes to push themselves back. I’ve used the goblet squat to reinforce this idea. My clients start with a fairly light kettlebell, and go deep into a goblet squat. They pause for 2-3 seconds at the bottom before standing up by driving hard thorough their feet. They do 5 reps, then do the next set with a heavier kettlebell. We repeat this process 2-3 times. The goal for this drill is to teach them that with heavier weight, they need to drive harder into the ground to stand up. After this drill, we get on the erg and practice the drive.

The Kettlebell Swing: Rhythm

Rowing has a certain rhythm to the stroke. You press back hard and fast, then recover slowly. Each individual has to find the right rhythm (stroke rate) for their most efficient row. If you go too quickly, your heart rate will spike too high. But if you go too slowly, you’ll burn out your legs. The kettlebell swing mimics the same rhythm that we are trying to find on the erg. A hard, fast drive gets the kettlebell up, before we allow the kettlebell to fall back down as we recover. All of the work happens on the way up. The swing has the additional benefit of reinforcing the hip hinge of the deadlift.

I’ve found that people who have practiced kettlebell training for a year or more tend to pick up rowing technique faster than those who haven’t. If you’re looking for a new cardio workout to add to your routine, I suggest trying rowing.

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Kathryn Taylor, RKC, ACE-CPT, Oh Baby Fitness!, UcanRow2, TRX Level 1, is Studio Manager of FitWit Studio in Kirkwood/Decatur, Georgia.

7 Steps to a Bang-Free Kettlebell Clean

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Steve Holiner Kettlebell Clean

Few movements in “kettlebell land” frustrate people like kettlebell cleans. Not everyone enjoys the bruising and soreness we often deal with while learning cleans. And, cleans can get stressful if we’re anticipating multiple slams to the arm.

In my years as an RKC Instructor, I’ve found kettlebell cleans to be one of the most challenging moves to truly own.

The common issues most people have with cleans fall well within the learning curve. Bruising, soreness, and forearm slamming stop as technique improves. Cleans should not hurt. However, you will need to invest some quality time to smooth out your clean. Patience and practice will go a long way!

Here are seven tips for achieving bang-free cleans:

1.    HINGE. People often begin to squat their cleans when they focus on getting the kettlebell up. From watching your backswing, I shouldn’t be able to tell if you’re going to do a swing, clean, or snatch. Keep the hinge consistent.

2.    GRIP. Loosen up folks! Your grip should be fairly relaxed. Think of your fingers as a hook and your thumb as a safety latch. The kettlebell handle must be able to move within your hand.

3.    ROTATE. As soon as your kettlebell is at the end of the backswing, begin to externally rotate your arm toward the rack position. Think “THUMB TO BUM” in the backswing—then, what my buddy Geoff Hemmingway calls “OLD TIMEY MAYOR” in the rack position. The kettlebell will actually make contact with the forearm during the float. This allows the kettlebell and arm to meet the torso at the same time. This tip will eliminate the big bang that can happen when the kettlebell lands last.

4.    VOLUME CONTROL. With practice you will learn to exert the right amount of force from the hamstrings, glutes, and hips to ease the kettlebell into the rack position. If the kettlebell is coming in too fast, and you can’t slow it down to prevent banging, then lower the volume. On the flip side, if you are using your biceps to curl the kettlebell into the rack, then you’ll need to turn the volume up. The kettlebell must float during the clean!

RKC Kettlebell Cleans

5.    LOW AND CLOSE. The path of the kettlebell should be low and close to you during the clean. If the kettlebell goes too high, it will arc down and slam into you. If the kettlebell goes too far away from you, it will whip into you. Keep your elbow close to your ribs. While some say to pin the elbow to your ribs, I’m not a huge fan of that cue, because when the focus shifts to the elbow, the arm will often get tense. Excess tension in the arm often leads to banging, curling, and eventual elbow discomfort.

6.    NEUTRAL WRIST. Keep your wrist neutral for a smooth bang-free clean. Own that rack position!

7.    REVERSE. Don’t over-think the eccentric part of the clean. Keep the kettlebell close, keep the grip relaxed, and rotate “thumb to bum” as the kettlebell goes into your hinge. Keep your shoulder in the socket as you spill the kettlebell into the backswing.

These seven tips will have a big impact toward removing the impacts on your arm! But, don’t try them all at once, or your brain will smoke. I suggest trying one drill at a time. You’ll have bang-free cleans in no time!

Let me know how these work for you.

Thanks for your time!

-Fury

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Steve “Coach Fury” Holiner’s superhero headquarters is Mark Fisher Fitness in NYC. Fury’s a Master RKC, a DVRT Master Chief, and an Original Strength Instructor. He is available for classes, semi-privates, instructor training and programming at MFF. Check out coachfury.com, facebook.com/coachfury Instagram @iamcoachfury and Twitter @coachfury for more info.

Two Quick, Easy and Effective Kettlebell Exercises for Any Population

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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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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.