RKC School of Strength

Official blog of the RKC

Workout of the Week

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.

Awareness and Kettlebell Training

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Martijn Bos Awarness Krav Maga

I have been a Krav Maga practitioner and instructor for over fifteen years—I also work as a mental coach, and teach physical training. To me, these are not separate disciplines. I am not a “jack-of-all-trades”. In fact, I feel very strongly about the logical, natural synergy between mental strength, physical strength and effective self-defense. In this blog post, I will describe this synergy and explain how kettlebell training will help your Krav Maga skills so you can defend yourself more effectively against punches, kicks, throws and even attacks with weapons.

First let me explain a little about Krav Maga. Krav Maga is a self-defense system developed in the Israeli army. A self-defense system. Krav Maga is neither a martial art nor a sport.

Martial arts were originally developed for self-defense but over time and due to various factors—spiritual/religious beliefs, politics, egos—most martial arts disciplines lost track of their primary goals. They stopped developing and gradually became outdated. As a result, they are hardly suitable for counteracting modern day threats. Most martial arts techniques are just too complex to use in stressful situations.

On the other hand, fighting as a sport is a great way to determine who is the better fighter. But as with any sport, rules and regulations apply. When entering a competition, there’s a set time frame, a single opponent, a referee to ensure fair play, etc. Running away is not a viable option. After all, the object is to fight, not to increase your well-being or safety.

In contrast, Krav Maga is about coping with real-life threats. Krav Maga is about defending yourself when confronted with an armed attack. The attack may come from the front, side, or the rear. It could happen when you are standing up or lying on the ground. You may be in your house or on the street. You might face one or many attackers. The bottom line is that an attack will almost always surprise you. In an extremely stressful situation, you must be able to apply the techniques you were taught.

In Krav Maga you train for these situations so you can remain unharmed or at least avoid getting seriously hurt. It could be the difference between life and death. The reward is not a trophy, it’s your life, your safety, and your health. The only rules you need to follow are the rules of the law (interestingly, these only seem to apply to you and not your attacker, but that’s another topic). Do you see the difference?

Safety is a double-edged sword. Let me explain. I am one of the highest ranking Krav Maga instructors in the world, and the first ever EIT (Expert Instructor Team) of the International Krav Maga Federation (IKMF). Over the last 12 years I have operated a successful business—Trainingscentrum Helena—with over 500 members at 4 different locations, where we teach Krav Maga, along with mental and physical training. Last year I taught in Holland, Belgium, Germany, Greece, Czech Republic, Israel and China.

Even though I instruct and train at the highest level—and do it a lot—I hardly ever have injuries during my classes or trainings. I have always felt very strongly that it is both very ironic and senseless to get injured during training that should prepare you to stay safe in your daily life. I carry this philosophy with me every time I teach or prepare for a class—whether it is Krav Maga or kettlebell training.

I want to share the lessons I’ve learned as a Krav Maga instructor and how they can benefit your kettlebell training. I also want to inspire people who train or teach Krav Maga to start using kettlebells. Kettlebells provide many benefits in Krav Maga training and in real life situations. Lastly, I wish to encourage everyone to take responsibility for their own safety.

Martijn Bos Kettlebell Get-Up

Safety First… Always

In Krav Maga we always put safety first. If you can avoid a fight, it is safer than trying to win a fight. So, run away whenever you can! If you don’t trust somebody, you don’t have to be nice or even polite. If you are going out on a date or having drinks with friends, plan ahead for how you will get home. Be sensible. Safety first!

The same goes for kettlebell training. The kettlebell can help you to become a better Kravist. The functional strength and cardio that you develop with kettlebell training will help you perform harder, better, faster, stronger. In kettlebell training, you have to do everything yourself, with no support from machines. You will improve your basic motor-skills for stability, develop solid movement patterns, and lose body fat. Kettlebell training will also help you with an explosive hip-drive for stronger kicks and punches, better grip strength for dealing with knife/gun threats, and the strength and stability in your midsection for efficient ground fighting. Last but not least, kettlebell training builds a durable body with strong ligaments. A body that can take a hit.

All these benefits can be yours, but only if you put safety first! Before you start training with kettlebells, you will need to learn how. In ancient times, knowledge was considered a secret, only to be shared among the elite. Luckily, times have changed. Today, everybody can learn how to defend him/herself and how to use a kettlebell. Be sensible and look for an RKC certified trainer (or IKMF in the case of Krav Maga), join a HKC workshop or become a professional at an RKC certification. Save yourself the trouble of trying to reinvent the wheel or copying YouTube amateurs. You can only learn safe and effective training with the right guidance, direct feedback and coaching.

 

Fighting Through Resistance

Every movement is preceded by a mental trigger. The brain moves the body and any physical movement is first a mental intention to act. Tough kettlebell workouts teach us how to “fight” ourselves through resistance. Your body feels tired and wants you to stop. Your mind gets distracted and starts thinking, “It’s enough”, “Why am I doing this?” or “I still have other things to do”. The mind is trying to convince you to quit. Your mindset—the conscious and trainable part of the brain—can convince you to finish your workout, manage your emotions, and keep you focused. These same exact qualities also make a difference when fighting for your life.

If you are unable to manage your emotions, you are more likely to quit working out when it gets hard. You might not even start the workout in the first place. You definitely won’t last in a fight; you will freeze or simply give up straight away when under attack. Fighting mental and physical resistance will make you strong! As your confidence grows, you will be less of an easy target, increasing your personal safety. Remember, you don’t have to outrun a lion, you just need to be faster than the other prey. If you don’t appear to be an easy target on the street, predators are more likely to look for someone else to harass. It’s a bitter fact, but it’s a jungle out there. Be clever, be strong.

Martijn Bos Krav Maga

Technical, Not Emotional

Many people have difficulty adding regular workouts to their busy schedule. And even if they’ve found the time, they allow themselves to get distracted during the workout. They might not feel “in the mood” and start negotiating how to cut back this particular workout. Working out without letting your mind wander can be a challenge when emotions get involved. Emotions play a big role when you are trying to keep your focus. Similarly, when you are involved in a conflict—internal or with other people—always try to keep things technical, not emotional. Emotions will make you feel more stressed and will compromise your performance. You will also make bad decisions.

When defending yourself, the choice is simple—it’s him or you. No feelings are involved. If you let fear, frustration, or anger get the best of you when dealing with an attacker, saving yourself will get much harder. Consider your training an opportunity for learning how to make technical decisions and how to manage your emotions. Decide what you want to do—without letting emotions get involved—and then go for it. Do this with every workout from now on. You will be rewarded!

 

Working Under Stress

In Krav Maga, we understand how the right mindset can enhance your performance. However, when confronted with violence, one will always experience a certain amount of stress. The heart rate increase will affect your coordination, no matter how strong your mindset is. This is a main reason Krav Maga never incorporates fine motor skills in its techniques. With a heart rate of 140bpm and higher, your coordination skills will be seriously compromised. Try running up a few flights of stairs, then opening a locked door with a key. When your life is at risk, it’s not uncommon for your heart rate to be above 200 beats per minute. Plus, adrenaline rushes through your body, making you alert, but also giving you the shakes. You’ll start to sweat and feel like you’re losing control. Similar responses occur when you’re in a car accident or when you lose your balance at a great height. These are completely natural responses from the body that provide you with extra energy to save yourself. These responses elevate the heart rate, increase blood flow, and provide oxygen to the body. But this feeling can also overwhelm you and keep you from taking action. Unless you train yourself to deal with it, you may freeze and do nothing at all.

Many methods can teach you how to relax, but unless you also practice them under pressure, they won’t help you in stressful situations. For example, yoga will help you release stress and tension, but yoga is also usually performed in a relaxed and safe environment. It won’t teach you how to perform under extreme and violent circumstances. I believe it’s important to go beyond just trying to stay relaxed and avoid stress. Stressful situations will occur in life and it is healthy to accept and prepare to perform in these moments.

If you need to perform under stress, you will have to train your skills under a similar type of stress. So when you get nervous about making a big presentation at work, you shouldn’t just practice relaxation exercises. You must also practice the presentation for a group of critical strangers. If you feel intimidated by an audience, then you should prepare in front of an audience. When you are competing, stress can also help you, if you use it well. You should make friends with the stress first—before you marry it. Training under stress is an important principle in Krav Maga training.

Examples of how I increase stress for my students:

  • Social stress: Perform in front of a group. Doing a test in public creates a lot of stress for people who don’t like to be judged or who always want to stay in control.
  • Decision stress: Make multiple decisions in a short time frame. In Krav Maga, you need to learn how to fight multiple attackers. Prioritizing is an essential skill. Drills involving hand and leg attacks, grabs and weapons in a single defense exercise, are good training methods.
  • Insecurity stress: Starting training with eyes closed or in low-light circumstances. We will not know what attacks are coming.
  • Physical stress: Simulate a physical stress reaction by making the body work hard, elevating the heart rate etc. by working with a kettlebell.

Kettlebell swings, get-ups or presses combined with practicing Krav Maga techniques simulates the feeling of being under real pressure. People will learn to recognize attacks quicker and will perform much better because they’ve learned to operate under stress.

Martijn Bos Kettlebell Press

Example Workouts

I’m pretty sure the example workouts below will give you the desired effect. They should help you create a stressed body for your Krav Maga drills, and develop a stronger mind and body that can take a hit. The workouts will also improve your overall fitness.

If you are training alone: Do one arm swing, then the Hardstyle planks followed by precision punching. You can use a heavy bag and mark the different spots you will strike. You can also use a paperclip, string, and a piece of paper. Try to hit the paper fast, without letting the paper touch you back—and without losing your balance.

A1 OA swing HS plank Precision striking Sets
10 L/R @32kg 10 sec 90 sec 3-5 sets
A2
Press * Bottom position Squat, elbows 90* Precision kicking Sets
5-8 @28kg 20-30 sec @16kg 90 sec 3-5 sets
     
A3 Sit-up, press up Press Getting away from ground-position Sets
5 L @24kg 5-8 L @24kg a.s.a.p. 3 sets
5 R @24kg 5-8 R @24kg a.s.a.p. 3 sets

* Missing in the video below

If you are training with a partner:

A1 Farmer walk Trojan Pose with kettlebell Choke releases Sets
50m L/R bottom up @24kg
or double @60kg		 16kg, 10- 15 sec. 90 sec. 3-5 sets
A2 OA swings Push-ups without breathing
(10 deep breaths, start after br. out*)		 Hand defenses vs. hand/ leg attacks Sets
10 L/ 10 R @24kg 10-20 60-90 sec. 3-5 sets
A3 TGU Sprint with kettlebell in front, arms extended at 90* Ground releases/ fighting on the ground against a standing opponent Sets
1 L/R @32kg 12kg 60-90 sec. 3 sets

*This drill takes some practice, but it will teach you how to recover more quickly. You will find that breathing in and holding for the push-ups will be easier.

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Martijn Bos, Senior RKC Instructor, PCC Instructor is one of the highest ranking Krav Maga instructors in the world, and the first ever EIT (Expert Instructor Team) of the International Krav Maga Federation (IKMF). He owns and operates Trainingscentrum Helena. He can can be contacted through his website: http://www.trainingscentrumhelena.nl

Heart Pumping Ten Minute Workouts

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Ryan Jankowitz Get-Up

We all know how efficient kettlebell training can be. Kettlebell exercises rapidly elevate your heart rate and require every muscle to work in unison. Kettlebell workouts can combine athleticism and grace, tension and relaxation, and strength and conditioning.

I review my RKC manuals often for workout ideas for my clients and myself. Each time I delve into the manuals again, I always rediscover great workouts and get ideas for programming new ones. Sometimes I use the workouts as they are written, but many times I modify them for a little variety.

The two workouts described below are from my collection of RKC manuals. They’re favorite choices for when I need a short conditioning workout for my remote clients or myself. I also find that these short training sessions work well when I am pressed for time or not feeling 100%.

Ryan Jankowitz Kettlebell SwingWorkout 1:

  • Left arm kettlebell swings for 10 reps, right arm kettlebell swings for 10 reps
  • One get-up with the left, one get-up with the right

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Workout 2:

  • 20 two-handed kettlebell swings
  • 1 minute of jumping rope

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

The two workouts above inspired several variations that I also enjoy adding to my online clients’ programming and my own training. Try the workouts below, and see how you can create your own spin on them.

Workout 3:

  • 20 two-handed kettlebell swings
  • 5-10 push-ups
  • 1 minute of jumping rope

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Ryan Jankowitz Kettlebell Snatches

Workout 4:

  • Left arm kettlebell snatches for 7 reps, right arm kettlebell snatches for 7 reps
  • 1 minute of jumping rope

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Workout 5:

  • One get-up on the left side
  • Left arm kettlebell swings for 10 reps
  • One get-up on the right side
  • Right arm kettlebell swing for 10 reps

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Workout 6:

  • One get-up on the left side with five kettlebell snatches at the top
  • One get-up on the right side with five kettlebell snatches at the top

Repeat for 10 minutes, resting if and when necessary. Increase time as desired.

Now, you and your clients no longer have an excuse for not having “enough time” to workout.

Stay Strong,
Ryan Jankowitz

 

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Ryan Jankowitz, RKC-II Instructor, CK-FMS, is a life-long athlete who can’t imagine sitting behind a desk. He enjoys sharing his passion for fitness and spreading the RKC knowledge. Ryan operates an online fitness coaching service and is available for private kettlebell workshops as well. You can reach him at ryan@rjkettlebell.com or through his website rjkettlebell.com. He also works with clients and teaches kettlebell classes at Fitness on the Run in Alexandria, Virginia. If you’re in the area, visit fitnessontherun.net and come swing some bells with Ryan.

How to Lead the 10,000 Swing Challenge with Small Group Classes

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Lori Crock MoveStrong Kettlebells

You may be familiar with the 10,000 Swing Challenge shared by Master RKC Dan John. In the challenge, you complete 500 kettlebell swings per day, five days a week, in a 30-day period.

In this post, I will share how I’ve adapted the 10,000 Swing Challenge for a small group class environment. My version of the plan lasts for a few months since my students are typically in the gym for class 2, 3 or 4 times each week. We do 100 to 300 kettlebell swings per class, so depending on how often they train per week, it will take 5-6 months for the average student to complete 10,000 swings.

In a 45-minute class, we prioritize swings but include many other lifts and movements such as the press, snatch, clean, squat, and Turkish get-ups. We also do carries and bodyweight movements such as planks, push-ups and pull-ups along with kettlebell and barbell deadlifts. Mobility is a high priority. We allot 10-15 minutes of class time for mobility drills relevant to the work we’re doing that day.

I like the 10,000 swing program for a small group class environment for three key reasons:

  1. The challenge builds excitement for kettlebell swings and helps people set goals in a competitive but good-natured environment. We can see everyone’s swing totals on a white board, so we encourage, cajole and challenge each other to keep going strong. People often start doing swings outside of the gym when they can’t make it to class.
  1. Everyone’s kettlebell swing technique improves dramatically, and that makes everything else we do in the gym better. Swings are fabulous for hip mobility, glute, back and abdominal strength, cardiovascular endurance, and overall strength and conditioning for life and sport.
  1. Our other lifts and movements naturally get stronger when we do more swings. When we do barbell deadlifts every two weeks, we see PRs nearly every time when we have increased swing training. Snatches are easier, cleans are stronger, grip improves, and torso strength goes through the roof.

In my experience, there is no downside to this program as long as students learn safe technique from an RKC instructor. Students must also be careful to keep up with mobilizing tight muscles, continuing to train other lifts and movements and not to overtrain.

Lori Crock Group Kettlebell swings

Programming Guidelines:

  • Use one and two arm kettlebell swings as the base of the program. Include hand-to-hand swings, too.
  • Use other types of swings, but less often—examples include low swings, pendulum, eccentric, walking, double kettlebell, dead-stop, and mixed double kettlebell swings.
  • Have students perform their swings individually, or with a partner (or in two groups) using a you-go-and-I-go format. Try a “swing wave”: when one person finishes their swing, the next person starts their kettlebell swing.
  • Use complexes, chains, ladders, pyramids, and AMRAP (as many reps as possible; we use 2-10 minute sets) workout formats to create challenging sessions.
  • Encourage your students to swing different weights. Do sets of 30-50 swings with light kettlebells, and sets of 20 with moderate weight kettlebells. Use heavier kettlebells for sets of 5, 10, or 15 swings with 30 to 60 seconds of rest. Try swinging heavy, medium and light kettlebells in succession. There are no rules or limits other than to simply be smart and don’t overdo it.
  • Use “duos” to practice other skills at the same time with these combinations: swing-snatch, swing-clean, swing-squat, and swing-high pull.
  • Pair mobility work with swings for practice and recovery; see the get-up and swing training example below.

Lori Crock Leading Group Mobility

Small Group 10,000 Kettlebell Swing Challenge Training Examples

Deadlifts, Get-Up Mobility, and 120 Kettlebell Swings

Warm-up: T-spine mobility, RKC hip flexor stretch, and RKC arm bar

Sumo deadlifts: 5 sets of 5 reps, then 5 sets of 8 reps while progressively increasing the weight

  • Get-up to post 3L + 3R
  • 3 x 10 two-hand heavy kettlebell swings
  • Get-up leg sweep and crooked arm bar in half-kneeling 3L + 3R
  • 3 x 10 two-hand heavy kettlebell swings
  • Get-up high bridge 3L + 3R
  • 3 x 10 two-hand heavy kettlebell swings
  • Get-up step-back lunge and step up with kettlebell overhead 3L + 3R
  • 3 x 10 two-hand heavy kettlebell swings

Mobility cool down: 5-10 minutes (include a full get-up on each side)

 

Work-Rest Interval Kettlebell Lifts, Carries and 160 Swings

Warm-up: Squat mobility, hip openers, shoulder circles, lunging, skipping and crawling

  • Goblet squats: 30 seconds on, 20 seconds off x6
  • Carry: goblet lunges x10
  • Two-arm kettlebell swings: 20 seconds on, 15 seconds off x 6
  • Carry: single kettlebell suitcase walk or lunge 10L + 10R
  • Push-press: 30 seconds on, 15 seconds off x6
  • Carry: single kettlebell overhead walk or lunge 10L + 10R
  • Clean: 20 seconds on, 15 seconds off x6
  • Carry: single kettlebell racked walk up to 2 minutes on the left side then repeat on the right

Finisher: 100 hand-to-hand swings

Mobility cool down: 5-10 minutes

 

Swings, Squats, Push-ups, and 200 Kettlebell Swings

5 rounds:

  • Two-hand walking kettlebell swings: 10 reps, active rest with fast & loose, 10 more reps
  • Single kettlebell racked squat, 5L + 5R
  • Push-ups: knee or strict 1-20 reps (or Hardstyle plank or tall plank for 30 seconds)

5 rounds:

  • Single-arm kettlebell swings 10L + 10R

Mobility cool down: 5-10 minutes

 

Bottoms-Up and Swing Variations with 300+ Kettlebell Swings

Warm-up: choose a light kettlebell for halos, good mornings, French press, prying goblet squat, RKC hip bridge, planks, t-spine bridge. Include wrist and finger mobility, and shoulder rolls

3 rounds:

  • Bottoms-up cleans: 5L + 5R
  • Bottoms-up clean to squat: 3L + 3R
  • Bottoms-up clean to squat to press: 3L + 3R

5 rounds:

  • Two-arm pendulum swings: 20 reps

Complete the following sequence of two-arm kettlebell swings without putting the kettlebell down:

  • 5 reps low swings
  • 5 reps standard swings
  • 5 reps eccentric over-speed swings

6 rounds:

  • Windmills for recovery (choose a light kettlebell or no weight): 3L + 3R

AMRAP kettlebell swings: do as many single-arm swing variations as possible in 5 minutes. Choose standard, pendulum, hand-to-hand, low and dead-stop swings with various kettlebells.

Lori Crock Group Kettlebell deadlifts

If you’ve used the 10,000 kettlebell swing challenge with your clients in a small group format, please comment below to share your experience.

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Lori Crock is an RKC Team Leader, PCC instructor, FMS-I & II, USAW-I and owner of MoveStrong Kettlebells in Dublin, Ohio. Lori teaches small group kettlebell, bodyweight and mobility classes to all ages and fitness levels. Lori can be reached at lori@movestrongkbs.com, www.movestrongkbs.com and on Facebook https://www.facebook.com/MoveStrongKBs/

 

 

A Sensible Approach To RKC Prep

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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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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.

The Clean Viking Salute, a New Spin on a Kettlebell Classic

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Ryan Jankowitz Kettlebell Clean Viking Salute

As a kettlebell instructor, I love performing kettlebell complexes and chains. I also enjoy putting my clients through complexes and chains—though they may not love them as much as I do.

Complexes and chains allow you to string several movements together without putting the kettlebell down. Complexes and chains create a very time efficient, heart-pumping workout that hits many different movement patterns. Not only do we train several different movement patterns, but we are also able to explore the “time under tension” concept. The more time we spend holding tension, the stronger we become.

With that being said, I want to share one of my favorite chains. Gus Petersen’s “Viking Salute Workouts”, from the RKC Book of Strength and Conditioning, inspired this chain.

Gus Petersen’s Viking Salute Chain:

  • Snatch x 1
  • Overhead Lunge x 1
  • ½ Kneeling Press x 1
  • Overhead Lunge back to standing x 1
  • Repeat

If you have not read the RKC Book of Strength and Conditioning, I highly recommend you pick it up. It contains some really great programs and workouts that will spice up your training.

Gus Petersen’s “Viking Salute Workout” is great for intermediate to advanced kettlebell practitioners, but what about beginners?

My variation may work very well for those new to kettlebells, or instructors working with beginner clients. Instead of performing a snatch to start the chain, we begin with a clean.

Here’s the Clean Viking Salute chain:

  • Clean x 1
  • Rack Lunge x 1
  • ½ Kneeling Press x 1
  • Rack Lunge back to standing x 1
  • Repeat

I have used this chain successfully with individual clients and classes alike. With this chain, we explore a pull, hinge, lunge and vertical push all within one workout. I usually have my clients perform 5 reps on each side and anywhere from 3-5 sets in a training session.

Feel free to get creative with this chain and turn it into a complex or even add some rack carries. Give this workout a whirl and let me know what you think.

Stay Strong.

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Ryan Jankowitz, RKC-II Instructor, CK-FMS, is a life-long athlete who can’t imagine sitting behind a desk. He enjoys sharing his passion for fitness and spreading the RKC knowledge. Ryan operates a remote fitness coaching service and is available for private kettlebell workshops as well. You can reach him at ryan@rjkettlebell.com or through his website rjkettlebell.com. He also works with clients and teaches kettlebell classes at Fitness on the Run in Alexandria, Virginia. If you’re in the area, visit fitnessontherun.net and come swing some bells with Ryan.

Five 5s: Five Simple, Effective, Nourishing Kettlebell Workouts

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Nick Lynch Group Workout Kettlebell Jerks

Sometimes, I just want to do a quick workout and either can’t or don’t want to spend an hour to do it. That’s why I put together this series of efficient kettlebell workouts which can be done in a short amount of time with minimal equipment (a kettlebell, the floor, rings and a pull-up bar of some type). These workouts are also simple to modify. If you DO have an hour in the gym, you can simply multiply your sets. As you’re reading, I invite you to take note of any questions you may have and ask them in the comments section below this blog post. I’m more than happy to do my best when answering them. I hope you enjoy these programs as much as we do in Milwaukee!

1: “The Zen of Zane”

Frank Zane used to train chest, triceps and shoulders in one day. Compared to how his competition was training, his approach was totally bizarre. His competition was training opposing muscle groups such as chest and biceps. Frank was known for his amazing symmetry and muscularity. With a daily dose of this workout, I think you might start to look and feel like Frank Zane!

Set a timer for five minutes and repeat the following sequence of exercises until five minutes has passed.

  • 5 push presses per side
  • 5 pull-ups
  • 5-10 push-ups
  • 30 seconds break
  • 1 push-up
  • 1 push press per side
  • 1 pull-up
  • 5 push presses per side
  • 5 pull-ups
  • 5-10 push-ups
  • 30 seconds break

Modification
Trade reps for seconds. For example, instead of 10 pull ups, perform a 10-seconds flex arm hang.

2: “My Favorite”

This workout is my personal favorite, let’s see what you think!

Set a timer for eight minutes, complete at least four full sets of the following:

Modifications
Option one: try putting your feet a raised platform for extra stability. Option two: perform bench dips instead of ring dips. Option three: forming a triangle with your hands, and perform 5 push-ups, be sure to use the entire range of motion, bringing your sternum down to your hands.

3: “Lungs of Hell”

The name of this workout is a tribute to the classic Megadeth song which I think also sounds great played loud along with this workout…

Set a timer for five minutes, and perform the following sequence safely for time:

Perform a get-up to standing, do 5 overhead lunges, 5 push presses, 5 squats, then 5 snatches. Keeping the kettlebell overhead finish the get-up and return to the floor. Switch sides, resting as needed.

Modifications:
Option one, reduce your reps to three. Option two, reduce the size of the kettlebell you’re using. Option three, reduce your reps to one.

4: “Speak To Me/Breathe”

Pink Floyd begins their infamous albums, Dark Side of the Moon with “Speak To Me” which leads right into “Breathe.” I think this is funny because this could also describe the breathing techniques we teach and use in the RKC community. There’s the classic hiss during the swing and goblet squat “hoooop” grunt. You’ll need to focus on your vocalizing your breaths to keep up with these reps. The end result is amazing lung capacity, strong legs, bullet-proof abs, and grip strength that won’t quit!

Set a timer for 8 minutes with the goal of completing 4 rounds of the following:

  • 10 goblet squats
  • 25 swings
  • rest
  • 5 goblet squats
  • 25 swings
  • rest

Use a HEAVY kettlebell.

Modifications
Option one: use a lighter kettlebell. Option two: reduce overall reps. Option three: perform bodyweight squats and vertical jumps instead of goblet squats and swings.

5: “Look Alive”

Coordination and attention to detail make this last workout effective and nourishing. It’s challenging and fun at the same time because you must focus on every rep for the entire five minutes.

Set a timer for five minutes. Repeat the following sequence for a total of five sets. If you finish early, take a short active-rest break and, a swig of water and continue until the end of five minutes.

  • 5 push-ups
  • 5 partial jumps (please refer to video for the technique)
  • 5 swings

These five simple but scalable workouts produce results even when time is limited. I invite you to share your experience after trying one or all of the Five-5s. Feel free to have fun and modify them to fit your needs.

Enjoy and until next time, have a most excellent day!
Nick Lynch, RKC Team Leader

Nick Lynch Five Five

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

How to Turbo Charge Your Big Six (Part 2)

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Master RKC Phil Ross RKC Plank

To get the full effect of these routines it’s important that you’ve read the first part of this series. If you haven’t, please consult my previous blog post: How to Turbo Charge Your Big Six (Part 1).

Now, we will continue our heavy load volume training with the next two workouts. As explained in Part 1, although the movements are relatively basic, these workouts should only be attempted by experienced kettlebell lifters. There is a great deal of volume involved and one must possess the strength, muscular endurance and technical skill to complete the workouts as designed.

Workout #3: Press Pyramid, Row Ladder and Cleans

Pick a bodyweight warm-up, then perform 2 sets of the following:

  • Armbar
  • Lying side press, 10 each side
  • Kettlebell pullover, 10 reps

Press Pyramid:
Strategically plan out which kettlebells you will be using. Again, I start with the RKC Snatch Test sized kettlebell. Do 5 reps with the first kettlebell on each side, then go up in weight and do 4 reps, increase and do 3 reps, go up again in kettlebell size and do 2 reps. When you get to your heaviest chosen weight, perform one rep on each side. Now we go back down the pyramid, but not all the way. Once you get to kettlebell # 3, perform 3 reps on each side and stay at this weight for the 4 rep and the 5 rep sets. If you are not able to increase the weight each set, then simply stay at the highest weight you can do and simply decrease the reps. If you want to make your pressing pyramid more challenging, do the “bottoms-up” version of the press.

Row Ladder:
These static kettlebell rows are a double kettlebell exercise. To understand the importance of stability in this exercise, sssume the bent over kettlebell row position, contract your lats and pack your shoulders. If the kettlebells touch the ground, your position is not stable.

Your palms are facing forward while you are in the racked position. NEVER begin this exercise from the bent over position, start by grasping the bells, standing straight up, then lowering yourself into the 10 & 4 position (head at 10 o’clock and tail at 4). Employ a 180 degree rotation as you allow one kettlebell to descend so that it is in front of your knee, while keeping the other kettlebell racked. Bring the kettlebell back, pause, then repeat this on the other side. Envision pulling your chest through the kettlebells to help counter the temptation to be standing more upright. The reps are 1, 1, 2, 2, 3, 3, 4, 4, & 5, 5. Repeat this series 2 more times.

Bottom-Up Clean and Hold:
During this exercise we will alternate between the ballistic clean and the full body tension of the hold. You must use tension through your abdomen, trunk. lats, glutes, pecs and legs to maintain this position with a heavy kettlebell. We will perform 5 reps on each side for 5 sets. There will be a 3 second hold at the bottoms up racked position. Clean the bell, beginning with your thumb facing forward, especially if you are using a heavy bell. This is virtually the only exercise that I recommend performing the backswing between your legs in this fashion. It’s difficult to control a large kettlebell while twisting it into a secure bottoms-up position. It’s far better to take a straight line approach.

Cool down and you’re done. Be sure to de-load your forearms during your cool down, your grip will get very taxed during this session.

MasterRKCPhilRossKettlebellSnatch

Workout #4: Snatch Pyramid, Squat Ladder and Planks

Choose from one of the aforementioned warm up routines from Part #1 and then you are good to go!

Snatch Pyramid:
Take your RKC Snatch Test sized kettlebell and begin. The idea is to move through the routine without resting between the sets. Perform these reps in succession on each hand. 1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, 9, 9, 10, 10. And then back down – 9, 9, 8, 8, 7, 7, 6, 6, 5, 5, 4, 4, 3, 3, 2, 2, 1 & 1. Shake your arms loose and stretch out your forearms.

Squat Ladder:
5 reps each side, 10 sets. As with most of the other exercises, we begin with our snatch test size kettlebell and increase the weight each set, if you can. If not, stick with the heaviest possible kettlebell you can manage and complete the remainder of the sets with that particular size. We do not travel back down the ladder, we end with the highest weight that we are able to use for 5 repetitions on each side.

Planks:
I call this “Just Plank Fun.” If you have a training partner, switch off and on, holding each other’s feet up in the tall plank and then release one foot. You may also pick one hand off of the ground or if you are adventurous, have one foot in the air and pull the adjacent hand off of the ground, while keeping your hips and shoulders in the same plane. If you are alone, you may use the wall to press your feet against and remove one foot and then switch. You may also remove one hand from the floor as well.

For less conditioned students, plank practice is always beneficial. RKC-style planks (on your elbows), power planks, tall planks or side planks may all be used to finish up the training session. Again, this depends on your level of expertise and fitness.

PhilRossRaised_Plank

Workout #5 Fun Friday: Toss, Sprint, Push-up, Sprint, Toss, Abs & Repeat

On Fridays, I like to have some fun and mix up my workouts. Living in the Northeast, training a great deal of the time outside is not very practical. So during the warmer months, I like to get into nature and enjoy. On a recent Friday, I did the following and I really got into the zone – it was great! I felt like the Energizer Bunny, because I just kept going and going. Check out this workout and have some fun!

First, I grabbed a 20kg kettlebell from the garage and farmer carried it through the woods behind my house and to an open field. I had done a 1/2 hour of bodyweight exercise and an hour of No-Gi Jiu Jitsu a few hours before, so I didn’t need to do a complete warm-up. If your workout wasn’t preceded by what I did, I would suggest a thorough 15 minute warm-up including hip openers and hamstring stretching.

After I got to the field, I kicked off my flip flops, did a light warm up. I jogged to the 50 yard mark and set my towel down. I jogged back and did some cossacks and hamstring stretches. Then I got to work…

Here was the routine:

  • One kettlebell toss: Either straight out or overhead.
  • 50 yard sprint (to the towel)
  • 15 Push-ups
  • 50 yard sprint (back to the kettlebell)
  • One kettlebell toss
  • 50 yard sprint (to the towel)
  • 20 abdominals
  • 50 yard sprint (back to the kettlebell)

I repeated this for a total of 40 sprints which also yielded 20 kettlebell tosses, 150 push-ups and 200 abdominals. I was sweating and PUMPED! There’s not a great deal of thinking involved, so you can allow yourself to “get into the zone”.

I cooled down and farmer’s walked back home. I did have to change hands once on the way back to my house as I went through the woods.

There you have it, five workouts, four that reinforce the basic kettlebell movements and one that’s a total burner to round things out–all accomplished while providing a challenging set of sessions. Put these routines into your training cycles and enjoy improvement with all of your movements!

Enjoy!

Coach Phil Ross

 

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For more information on Master RKC, 8th Degree Black Belt, and Bodyweight Specialist Phil Ross’s strength and conditioning programs, videos (including The Kettlebell Workout Library), and workshops, please visit www.philross.com.

Why The HKC Is The Answer To (Almost) Everything

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HKCKettlebellGetUp1

Sometimes, when I repeat the same answer to a question more than a few times, I begin to wonder why people even ask me questions.

Exercise for Fat Loss?
“Swings, goblet squats and Turkish get-ups.”

Elderly clients?
“Swings, goblet squats and Turkish get-ups.”

Travel related issues for elite athletes and collision occupations?
“Swings, goblet squats and Turkish get-ups.”

Most people come to coaches and trainers wanting a magic wand treatment, Harry Potter and the Six Pack Abs, but what they NEED is hip flexor stretching, t-spine mobility, rotary stability and basic movements. They NEED to move. They NEED to open the hips and spine and shoulders.

They need the information from the HKC.

I have spent my life trying to understand weightlifting. It seems to me that there are three important keys:

  • Fundamental Human Movements
  • Reps and Sets
  • Load

Sadly, I think this is the correct order that we should approach weightlifting. First, we need to establish the correct postures and patterns, then work around reasonable “numbers” of movements in a training session. Finally, we should discuss the load. Sadly, the industry—and I am guilty of this as well—has switched the order and made a 500 pound deadlift the “answer” to improving one’s game or cutting some fat.

And, please note, I said “training session.” Oh, I can work you out:

“Hey, go run to Peru!”
“Hey, go do 50,000 burpees.”
“Hey, go swim to Alaska.”

But, please don’t think any of that is going to improve your skill set or your long term ability to do anything from sports to simply aging gracefully.

At the HKC, we learn what I consider to be the key patterns to human movement: the swing, the goblet squat and the get-up. The “Hip Displacement Continuum” (HDC) is a term I invented to discuss hip movement. The HDC has two ends: the swing and the goblet squat. The swing demands maximal hip hinge and minimal knee bend while the goblet squat demands maximal hip hinge along with maximal knee bend.

HKCNicoleKettlebellGetUp

They are the same—but different—in their ability to remind the body of the most powerful movements it can perform. The get-up (not the “Turkish sit-up” as I often note) is a one-stop course in the basics of every human movement from rolling and hinging to lunging and locking out.

So, the HKC covers basic human movements in a way that is unlike any other system or school. As I often argue, add the push-up and, honestly, you might be “done.” Here are the basics of proper training:

  1. Training sessions need to be repeatable.
  2. Training sessions should put you on the path of progress towards your goals.
  3. Training sessions should focus on quality.

So what it the key to quality? I have a simple answer for most people: control your repetitions.

In teaching the get-up, or when using this wonderful lift as a tool to discover your body, keep the reps “around” ten. Now, you can think about this as a total of ten with five on the right and five on the left, or you can try ten right and ten left. But, please don’t make a war over the numbers. Do the get-ups, feel better and move along.

I have noted that if I do get ups as part of my warm up along with some get up drills for “this or that” (the highly technical name I use for correctives), I am sweating and pushing into a “workout” around ten total reps. Certainly, at times you can do more. But, week in and week out, think “around” ten reps for the get-up.

The goblet squat seems to lock in around 15-25 reps per workout. I offer you the “Humane Burpee” as a way to try this concept:

10 Swings
5 Goblet squats (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
5 Push-ups
Inchworm back to starting position
10 Swings
4 Goblet squats (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
4 Push-ups
Inchworm back to starting position
10 Swings
3 Goblet squats (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
3 Push-ups
Inchworm back to starting position
10 Swings
2 Goblet squats (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
2 Push Ups
Inchworm back to starting position
10 Swings
1 Goblet squat (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
1 Push-up
Inchworm back to starting position

Finished!

That’s 50 swings, 15 goblet squats and 15 push-ups. 8-5-2 will give you the same results with less swings, if you need to do less (Only 30!).

One of the great insights, among many, that I picked up at the RKC is the idea of doing twenty swings with one kettlebell and ten swings with two kettlebells. After doing literally hundreds of swings a day, I noted that my technique held up fine in that ten and twenty range. It is the basic teaching of sports: don’t let quantity influence quality. In other words, ten good reps is far better than dozens of crappy reps. If you want more volume, just do more sets.

Absolutely, there are times when you should do more than twenty. There are times when you want to do all kinds of things. But, most of the time you just want to keep moving ahead. I usually call these the “Punch the Clock” workouts and I think they are the key to staying in the game.

So, you may ask, is this enough?
Over time, yes!

Tim Ferris, RKC-II, tells us in his excellent book, The Four Hour Body that there is a minimum effective dose (MED) of everything fitness related. Although the number I am about to share has a bit of wiggle room, it seems that 75-250 swings a day is the “wheelhouse” for the swing MED. Yes, you can do more, but you want to be able to do it literally day in, day out, year in and year out.

Finally—and don’t take this as a joke, I mean it—if it is too light, go heavier. And, if you went too heavy, try a lighter bell. Doing the little “Humane Burpee” with a big kettlebell is a killer workout. But, it is simple to scale it up or down by simply changing the kettlebell, it’s that simple. When you look at movement first, then reps, then for whatever reason, the loading makes more sense too.

This is the essence of the HKC and I love it. In a one-day course, we learn and do (a lot of “do”) the three core movements of the kettlebell world.

Prepping for the HKC is not as complex or deep as the three-day RKC. Showing up “in shape” and ready to learn would be ideal, but I would also recommend include some additional mobility work and perhaps some work on the hinge, squat and some basic rolling to prep for the event.

The time you spend prepping for the event pales in comparison to what you do AFTER the HKC. I always send along the following Twenty Day Program to guide our attendees deeper along the RKC path.

(One note: during the HKC, I always include waiter walks and rack walks as part of the get-up section. From there, I show the one arm press and introduce the kettlebell clean. This way, the participant has the tools to prep for the RKC. I trained for the RKC with clean and press, swings and what I thought were snatches at the time. So, I ask people to press as soon as they can with kettlebells.)

HKCKettlebellGobletSquat

The First Twenty Days

Fresh from a new learning experience, there is always a tendency to want to do everything at once. But that approach is tough to do and fraught with long and short term issues. The first twenty days after the HKC experience should be a time to strive for mastering the movements and training the positions. Don’t add speed and volume to poor movements—take your time to practice.

These twenty workouts can be done five days a week (for a total of four weeks) or three days a week (sneaking up on two months) or any way you choose. These will provide the ground work for a solid base. Strive for mastery.

Daily Warm Up

It is generally a good idea to go through some mobility drills especially for these areas:

  • Neck
  • Shoulders
  • Thoracic mobility
  • Hips

Each week, take one day to do a full “toes to top” mobility workout.

It is recommended that you do the hip flexor stretch during each warm up and cool down period; it can be done very well with an easy set of goblet squats. Many find a few easy sets of swings, a few goblet squats and a weightless set of one to five get-ups on both sides to be enough of a warm up.

Day One

3 Get-ups right, 3 Get-ups left

Practice hip hinge

Goblet squats: 2-3-5-2-3-5-2-3-5

15 Two hand swings
1 Goblet squat
Ten reps of high knees “March in Place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to two minutes)
Do this for a total of 3 rounds.

5 Minutes of pressing practice.

Day Two

2 Get-ups right, 2 Get-ups left

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2-3-1-2-3

Day Three

1 Get-up right, 1 Get-up left

30 Seconds of two hand swings/30 Seconds of “Fast-Loose” drills
20 minutes total time

Practice goblet squat

Day Four

10 Minutes of get-ups (alternate right and left)

15 Two hand swings
1 Goblet squat
10 Reps of high knees “march in place” (each time the right foot hits is “one rep”)
Recovery breathing (up to 2 minutes)
For a total of 3 rounds

Day Five

5 Get-ups right, 5 Get-ups left

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Six

3 Minutes of get-ups (alternate right and left)

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
10 minutes total

Goblet squat: Several sets of 5 with a pause at the bottom

Day Seven

1 Get-up right, 1 Get-up left

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Eight

10 Minutes of get-ups

Practice hip hinge

Practice goblet squat

Practice press

Day Nine

15 Two hand swings
One goblet squat
10 Reps of high knees “march in place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to 2 minutes)
For a total of 5 rounds

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Ten

5 Get-ups right, 5 Get-ups left

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
5 Minutes total

Goblet squats
2-3-5-2-3-5

Day Eleven

5 Minutes of get-ups (Alternate right and left)

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-5-1-2-3-5-3

15 Seconds of two hand swings/15 Seconds “Fast Loose” drills
10 Minutes total

Day Twelve

1 Get-up right, 1 Get-up left

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
5 Minutes total

Goblet squats
1-2-3-1-2-3-1-2

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Thirteen

10 Minutes of get-ups (Alternate right and left)

15 Two hand swings
One goblet squat
10 Reps of high knees “march in place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to 2 minutes)
For a total of 10 rounds

Day Fourteen

1 Get-up right, 1 Get-up left

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Fifteen

1 Get-up right, 1 Get-up left

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
5 Minutes total

Goblet squats
1-2-3-1-2-3-1-2

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Sixteen

15 Two hand swings
5 Goblet squats
1 Push-up
10 Reps of high knees “march in place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to 2 minutes)
For a total of 10 rounds

Day Seventeen

5 Minutes of get-ups (Alternate right and left)

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Eighteen

3 Get-ups right, 3 Get-ups left

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
20 Minutes total

Day Nineteen

Goblet squats
5-10-5-10-5

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Twenty

1 Get-up right, 1 Get-up left

30 Second of two hand swings/30 Seconds “Fast-Loose” drills
5 Minutes total

Goblet squats
1-2-3-1-2-3-1-2

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

HKCKettlebellSwing

So, there you go! The HKC is more than just the entry into the kettlebell world. It is the foundation of everything you will learn. The three movements of the HKC are the core to conditioning, mobility and goal achievement.

Welcome aboard.

***

Master RKC, Dan John is the author of numerous fitness titles including the best selling Never Let Go and Easy Strength.

Register for the Upcoming 2016 San Jose, California RKC taught by Master RKC Dan John with Senior RKC Chris Holder, and RKC Team Leader Chris White

Dan has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

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

How to Turbo Charge Your Big Six

By 4 Comments

Master RKC Phil Ross Kettlebell Split Squat

There are so many workouts, so many movements, and so many choices… So, what’s the best way to train? Variety is the spice of life, but is it necessary for achieving optimal fitness levels? As humans, we tend to get bored, so we are on a continuous quest for something different, something better. But on the other hand, we are also creatures of habit. We tend to go to the same restaurants, buy the same type of car or get the same breed of dog. We like a certain level of comfort and familiarity. Yet, we still yearn for the exotic, the different. This is part of the Human Condition. What does this have to do with training? Everything. 

We can achieve both with our training and quench the desire for both the exotic and the basic. I wanted to shock my system (and my students’) with the basics. Most people might think, “WHAT? With the basics? To shock our bodies, we need variety! We need to keep it off-guard! I’ve been doing kettlebells for years, show me some new moves!” Au contraire my friends, try the workouts below and treat yourself to some very basic movements performed in a method that will blow you away!

Even though the movements on the whole are very basic, the delivery and the proper execution of the sets require a great deal of skill. Due to the density and intensity required, these workouts are designed for a more experienced Girevik.

You have to be prepared to challenge yourself weight-wise as well. Your snatch test size kettlebell or heavier is required as a starting point for the workouts. Get set to challenge yourself with these basic routines… or are they really so basic???

We start all of our classes by jumping rope for 3 to 5 minutes. Then we perform a myriad of mobility, stretching and tension movements with the bo staff (dowel). After that, we perform some freehand stretching, crawling patterns or primal movements. But even then we are still not ready to put some iron in our hands.

Instead, we will generally perform three sets of three different bodyweight exercises. Some examples would be as follows:

  1. Scapular push-ups (20 reps), thoracic bridge (5 each side) & deck squats (10).
  2. Deep squats (20), pull-ups (80%), planks (various)
  3. Handstands or crow stands (1 minute), Table top bridges (10), Skewed squats (10 each side)
  4. 10 Ninja push-ups (push-up, table top bridge and frog squat)

When starting the cycle, I begin with the overall basics tested in the RKC Level 1. Then I move to the next workout and so on. Do them in the order prescribed for the best results.

Workout 1: RKC Basics:

Armbar, Lying side press and kettlebell pullover, 2 sets, 10 reps of each (each side, when applicable).

Now we perform the RKC Basics Complex. Do anywhere from 3 to 5 sets.

Phil Ross BackswingPerform these as one big complex, moving from one exercise to the next without rest. Take a one minute rest period between the rotations. This is a great method for prepping for your RKC Level 1, a re-certification, and it is also a good way to prepare for part of your RKC-2.

RKC Basics Complex: Use RKC Snatch Test sized kettlebells or larger

  • 1 Heavy get-up each side
  • 10 Double kettlebell swings
  • 5 Double kettlebell cleans
  • 5 Double kettlebell presses
  • 5 Double kettlebell front squats
  • 10 Snatches each side

Once you are done (with your 3 to 5 sets), do 3 sets of the following:

10 reps of single kettlebell split squats, followed by 10 reps of single kettlebell rows. Finish one side and then do the other. Rest for one minute between sets.

Cool down and stretch

Workout #2: TGU Pyramid and Swing Ladder

Once you have completed one of the warm-up circuits, preferably one including arm bars, we need to make certain that our shoulders and hips are prepped for the task ahead.

Phil Ross Get UpGet-Up Pyramid. Begin with your snatch test size kettlebell. Perform 5 reps on each side. Move up to the next sized kettlebell and do 4 reps on each side. Repeat this with 3 reps at with a heavier kettlebell, 2 reps with the next heavier kettlebell and then one rep with the heaviest kettlebell you are able to use. Once you’ve gone up, go down repeating the sequence in reverse. This will yield 60 repetitions. If you are not able to increase on every set, use good judgment and only use a kettlebell that you are able to safely perform the get-ups with proper form.

Next, we will perform a swing ladder. 5 reps of each, for 10 sets. Start with the snatch test sized kettlebell and move up each set while maintaining the same amount of repetitions.

I happen to have a plethora of kettlebells (well in excess of 100), so it’s easy for my students and I to change kettlebell sizes. Depending on your circumstances, you may have to improvise by doubling up kettlebells (double kettlebell swings, for example) or doing two sets at the same weight before moving on.

We will now work on our push-ups to round off the session. We do one set of standard push-ups, generally between 20 and 50 reps, depending upon your fitness level. Follow this up with 2 sets of plyometric push-ups, anywhere from 10 to 20 reps.

Cool down with some restorative stretching and you’re done.

Stay tuned for Part 2 of the Turbo Charged Series…..

Strength & Honor,
Coach Phil Ross

****

For more information on Master RKC, 8th Degree Black Belt, and Bodyweight Specialist Phil Ross’s strength and conditioning programs, videos (including The Kettlebell Workout Library), and workshops, please visit www.philross.com.