Workshop Experiences

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

October 7, 2021 By Dan John Leave a Comment

And…I was wrong.

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

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

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

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

Swing
Goblet Squat
Get Up

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

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

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

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

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

Turns out the answer is “Me!!!”

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

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

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

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

Or…

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

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

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

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

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

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

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

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

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

But.

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

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

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

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

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

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

But they can do the progressions.

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

Maybe YOU can. The best and brightest can NOT.

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

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

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

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

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

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

Workshops in the time of the pandemic: What to expect at the RKC right now

October 18, 2020 By Jason Kapnick Leave a Comment

This year has been…a bit strange for the fitness industry. In the nearly seven months since we closed our gyms to “flatten the curve,” both society and the fitness industry has been turned upside down. Many of us have closed our businesses, had the heartbreaking experience of laying off staff, and seen years of hard work disappear overnight.

Of course, these hardships pale in comparison to those who have lost loved ones and fallen ill to the virus. Indeed, the devastation of covid has affected us in so many ways.

But today, I am here to offer you hope. Hope that we can return to our livelihoods, and hope that we as fitness professionals can go back to doing what we have devoted our lives to: helping our communities to be healthier, fitter, and live better lives. Our role as fit pros is more important than ever—this crisis is ultimately a crisis of health, and our constituency needs us now more than ever. It is time to get off the sidelines and show up as leaders for our people.

Why am I so hopeful? Well, we just wrapped up an amazing RKC this weekend. It was the first RKC I have taught since the onslaught of covid, and I was very unsure of what to expect. Would I be able to lecture and demonstrate kettlebell technique while wearing a mask? Would the candidates balk at the additional safety precautions? Would they even show up? How do we conduct a snatch test in masks?

These concerns were quickly put to rest within the first few hours of the course. We were appropriately cautious, we came together as a team to keep each other safe, and ultimately, we had one of the best RKC courses that I have ever been a part of. I want to thank each candidate that attended, as well as the assistant instructors and team leaders. Marco Guanilo of Momentum Fitness deserves a particularly hearty thank you—his facility was immaculately clean, and he made it so easy for us to stay safe; thank you Marco.

Here are the major lessons I learned throughout the weekend:

Regardless of your political beliefs, Covid is a real illness, and we all want to stay healthy: Covid has obviously become a major political hot button, and there is widespread disagreement on how society should respond to the virus. With so much conflicting information, it is hard to know “whose truth is the real truth.” However, we can all agree that Covid is a real illness, and nobody wants to get it. The candidates, even those who told me they could not care less about covid, were all diligent about taking precautions.

Safety is part of the RKC’s DNA, so it was easy to get everyone on board with necessary precautions. From the very beginning, we at the RKC have preached about the importance of safety when training. “Safety and performance are two sides of the same coin” is one of our core beliefs when it comes to fitness philosophy (meaning, that using good technique enhances both injury prevention as well as performance; we need not sacrifice our health in pursuit of our fitness), and since the RKC is an instructor certification, we’re frequently talking about safety in terms of appropriate exercise selection, awareness of surroundings, etc.So it was an easy extension of our philosophy to ask the candidates to take precautions to keep each other safe. This was not based on fear or forced compliance, but out of respect for each other as professionals. I do not know who is immuno-compromised, who cares for his or her elderly mother, or volunteers at the senior center, and I do not care. If I can take basic precautions to help you feel safer and more comfortable, I will.

Masks are slightly annoying at first, but after the first hour, you won’t even notice (even on your snatch test!!). It really is that simple. Yes, it is more comfortable to be without a mask, but the inconvenience of wearing a mask did not impact our course in any way. The candidates went through workouts, drills, and even the snatch test with their masks on, and I did not hear a single complaint. After some of the more strenuous parts of the course, candidates were welcome to go outside to take a “fresh air break.” At no point during the weekend did I see anyone without a mask on.

We modified a few drills slightly, but the level of instruction did not suffer whatsoever. If anything, these are the modifications you will use with your own clients. There are a small handful of drills in the RKC that involve close physical contact. In some cases, we explained the drill but did not perform it. In other cases, we made modifications, using PVC dowels or a wall to substitute for the instructor’s body. For a few drills that involved hand-on-hand contact, we wore latex gloves.

Community, and the support of each other, is more important than ever. One of the most valuable parts of the RKC experience is being around other like-minded fitness professionals and kettlebell enthusiasts. Their passion, excitement, and bond of common experience is consistently a source for inspiration. If you attend an RKC, expect to leave the course energized and excited to apply what you have learned. As hard as things are right now, we can still find ways to thrive, and being around others with similar goals is a great step forward.

RKC Team Leader Joe Boffi teaches the finer points of the Get-Up

Candidates appreciated our diligence and had a great experience. We got some great feedback on how we handled covid at the course. Here are the candidates in their own words:

“Absolutely loved the experience” – Jen S. from Philadelphia, PA

“I truly learned a lot. I feel like I am walking away with a plan to better myself… I would also like to mention how fantastic the team handled all the covid constraints” – Biance W. from Pittsfield, MA

“Amazing facility! It was clean and safe (following all covid guidance).” Julia from Guilford, CT

If you are on the fence about attending the RKC due to covid, I encourage you to come to one of our upcoming RKC workshops. You can expect the unparalleled quality of instruction the RKC has always been known for, in an environment that values all our health and safety. We are being smart, taking precautions, and doing our absolute best in an imperfect world. I hope to work with you soon.

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Jason Kapnick is the co-founder of Catalyst SPORT, one of New York City’s top kettlebell training facilities (Now offering Online classes and training). 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 .

How Dragon Door Certifications Helped Me Grow BuitenFit Haarlem

June 9, 2020 By Duncan Berends Leave a Comment

Before I founded BuitenFit Haarlem, I worked hard to earn several Dragon Door certifications. I chose to train for and attend the RKC, RKC-II and PCC workshops because I wanted to invest in sharpening my own skills for a fit, strong and vital body. I found these experiences to be super educational. The RKC, RKC-II and PCC manuals for the RKC and PCC are very extensive with a lot of exercises, explanations, coaching cues, and troubleshooting.

The Dragon Door In-Person Certification Experience

During the RKC, I learned how to perform exercises with perfect precision. The RKC and RKC-II certifications in particular had tough physical tests that you had to pass in order to earn your certificate. I had to train for a long time, to not only pass, but to be able to participate at all. But I learned a lot while training towards these goals. At the RKC, I passed some of the physical tests right at the workshop, for others I needed a second chance. But in the end, my key to success was to keep going! Occasionally in my training I would have a small setback and need to rest or take a break. But, I quickly started training again as soon as I could.

In short, I learned a lot of lessons on my way to the end goals. And, I learned the most from the feedback I received at the workshops. Working hard—week in and week out—and picking yourself up after a setback produces results. If you understand this, then you can use this idea not only with fitness and sports, but also for any other goals in life. It gave me self-confidence. After the workshops and learning numerous exercises from the RKC and PCC, I wanted to share these experiences and knowledge with more people.

Starting From Zero

A year ago, I started BuitenFit Haarlem with only six clients. Now, I offer ten group training sessions per week in Haarlem. More than fifty people exercise at BuitenFit Haarlem every week.

The knowledge and exercises I gained from the Dragon Door RKC and PCC workshops are very important at BuitenFit Haarlem. During our bodyweight bootcamp training and kettlebell training, participants experience the physical benefits of the exercises I learned at the RKC and PCC.

I am very grateful to Dragon Door for what I learned at their workshops, and I’d advise every personal trainer or coach to attend one or more Dragon Door workshops

One Year of BuitenFit Haarlem

In just one year’s time, I was voted personal trainer of the year in Haarlem. I also recently won the promotion prize for self-employed hero of the Netherlands during the coronavirus epidemic.

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Learn more about Duncan Berends, RKC-II, PCC on BuitenFit Haarlem’s website at https://buitenfithaarlem.nl/

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

February 14, 2020 By Andrea Du Cane Leave a Comment

We were recently asked a very good question:

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

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

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

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

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

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

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

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

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

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

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

HardstyleFit Certificate: On-Line Training Only

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

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

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

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

HKC Certification: In Person Training Only

Earn .8 ACE CECs and .8 NASM CEUs

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

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

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

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

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

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

HKC Technique Test:

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

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

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

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

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

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

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

RKC Certification: In Person Training Only

Earn 2.5 ACE CECs and 1.9 NASM CEUs

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

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

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

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

There are 3 paths recommended to take as preparation:

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

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

Requirements for RKC

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

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

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

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

RKC II Certification: In Person Training Only

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

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

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

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

RKC Technical Requirements tested at RKC II:

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

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

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

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

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

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

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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.

RKC: The Community of Fitness

May 10, 2017 By William Sturgeon 4 Comments

RKC-II NYC at Catalyst With Steve Holiner

I recently assisted at an RKC Level Two certification in New York at Catalyst Sport with Master RKC Steve “Coach Fury” Holiner. This was a unique event—of the ten candidates in attendance, Steve knew all but three of them. Seven had attended the previous RKC with Steve or had worked with him in the past. In a matter of minutes, Steve approached these three new faces and made them feel as welcome as if they were long lost friends. I love and admire the sense of community and belonging in the RKC.

The workshops offer more than just a learning experience for candidates wishing to understand how to coach and teach kettlebells, everyone also has the opportunity to learn from other coaches. The RKC is a great way to grow your network and learn from other professionals in the field. Each time I have either assisted or attended an RKC workshop, I have always been able to learn something useful from someone else in attendance. I’ve learned new drills to help correct common flaws, or a different cue to coach an exercise. Everyone will have a different perspective on teaching, even if the end result is the same. Learning from each other is very beneficial because it gives you more tools to add into your coaching tool box.

Along with the coaching aspects of the weekend, strong relationships develop between all the candidates and instructors. The instructors and assistants are at your side throughout the weekend to help better yourself. We are never intentionally trying to fail you, we want to make sure we are delivering the best possible education. We want to help you become the best teacher you can be, so you can better serve your clients. I am always amazed at how willing the instructors at RKC certifications are in giving candidates opportunities to ask—and answer—any questions they may have about coaching, programming, client interactions, business and more.

The RKC is a mentally and physically challenging weekend, but what stands out is how supportive everyone is of each other. During the snatch test you will be encouraged by your colleagues, because they want you to succeed. Then, during the coaching drills, you will interact and help each other learn, which is great since backgrounds range from coaching, training, physical therapy, chiropractic, and sometimes even psychology. Regardless of these different backgrounds, the setting allows you all to interact as equals—we are all here to learn and become better. This is an environment of great knowledge and solid support. This is what we should bring back with us when the weekend is over.

When I went through my first RKC in 2014, I specifically remember going through the graduation workout and hearing one of the candidates I had worked with that weekend yell out “Keep it up guys, you can do this, we are in this together!” (Cue High School Musical soundtrack). Those words have stuck in my head since that day. That challenging rite of passage was tough, but knowing that everyone else was experiencing it too encouraged me to succeed. Even before the grad workout, hearing the encouragement from my peers during my testing was comforting. If I hadn’t passed that weekend, I would have been completely okay with it because I would have still left with a lot of knowledge and many new friends.

William Sturgeon's First RKC Workshop

Many people still think that the RKC has a military style of training, but we have separated ourselves from that image and now have a greater emphasis on education and practical purpose. Our focus is to educate and help people. Instructors and assistants will not be impressed by a 3:30 snatch test or a 44kg kettlebell press, but they will be impressed by how well you demonstrate an exercise and how well you can coach. The other feats are impressive, but they do not show us how well you can teach.

There is a greater sense of belonging when you treat the candidates as family, just like Steve did with the candidates he didn’t already know. Most new candidates come in with big knots of fear in their stomachs because of the testing. But when the instructors take the time to get to know the candidates while being sure to teach in the areas where they need help, the stress of testing lowers automatically. When you find a community that welcomes you with open arms and a willingness to give you everything in their power to help you succeed, you know that you are in the right place. We want to set up all of our candidates for success, so we take the extra time to review techniques or drills so everyone fully understands.

The RKC community has some of the nicest, most helpful people I have ever had the pleasure of meeting. When I started the process of opening my facility, Restored Strength, I reached to some RKCs who own their own businesses, and they were willing to take the time to answer my emails and phone calls. Some of these people I have only met on social media, but I also knew them as a part of the RKC community. Without hesitation, everyone I reached out to responded to my questions, and shared what had and had not worked for them when opening their facilities. Where else can you speak to nationally known coaches and get advice like this?

When I assisted at the RKC-II Steve taught, he offered to host me at his place for the weekend. We’ve known each for a few months because he has been coaching me online. He invited me to assist him and offered to let me stay with him. This is the type of community that’s a family with the same goal in mind: helping others. It really connected with me when he said, “It’s amazing how many people I get to reach. If I work with ten coaches and they each work with thirty people that means I have connected with 300 people in some way”. The power to teach and influence this many people is tremendous.

Becoming an RKC is more than just earning a certification, it’s about becoming part of a family with a common goal in mind: educating the world with proper kettlebell training. We spend hours with strangers who become friends with the shared experience of becoming educators in strength. You are never alone while earning your certification, you have the support of a strong community which wants you to succeed more than you know. We all return from these weekends with many memories and stories to share. Each time I have had the privilege to assist, I end up with more friends to add to this extended family.

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

WE ARE RKC

August 25, 2016 By Steve "Coach Fury" Holiner 10 Comments

We are RKC

I am an RKC.

What does that mean?

To me, the RKC is the gold standard of HardStyle kettlebell education. The RKC is hours, weeks, years, a lifetime of training toward mastering my craft. The RKC is knowing (despite titles) that I will never truly master my craft. At our heart, the RKC is about education, support, community, health and strength.

Did you notice where I placed strength in the description? While intentional, strength’s placement wasn’t meant as a slight or as a dig at its perceived value.

It’s reminder of the all-too-often-forgotten truth:

The strongest person in the room isn’t always the most effective trainer in the room.

You may be the strongest coach in the room and have a double Beast (2 106lb kettlebells) press. That’s awesome. However, a double Beast press alone doesn’t qualify you to train my girlfriend.

Take a moment to reflect on that statement. Social media will try to prove otherwise. When we go beyond marketing, bravado, image and ego; we are left with an educational system.

Steve Holiner Bottom-up kettlebell press

I am not a badass, a tactical operator or an elite athlete. I am a dad, a coach and a teacher. The RKC provides me the ability and knowledge base to do what I love at a high level. Now if you happen to be badass, tactical or elite—cool, the RKC will do the same for you. Great education serves all. Attitude or image do not.

When you register for a three-day RKC Kettlebell Certification, the goal of the RKC leadership team is to ensure that you leave with the skills, proficiency and knowledge of the RKC system—to enhance your ability as an instructor or enthusiast. We also provide the follow through to keep you progressing. Be proud of your accomplishments, but as with any great school, we all need time to study.

In our over fifteen-year existence, the RKC has gone through dramatic changes. In its latest transformation, the RKC has “grown up” from its beat-down roots and become more sophisticated in its approach to producing tough but well-coached, skilled fitness professionals.

That is our strength: to be not just physically strong—but balanced and “healthy-strong” across the board. Strong physical skills combined with strong coaching skills…

RKC Instructor Team Kansas Remaining the standard bearer and the innovator, the New RKC created the curriculum that others are now scrambling to adopt and imitate. We continue to lead by example.

With a laser sharp focus on nurturing excellent coaches and informing the enthusiast, the RKC has the best interest of our current and future instructors in mind.

Please reach out to any member of the RKC leadership team to ask questions or assistance. We’re here for you.

The RKC isn’t just about you or me. It’s about all of us.

Together, we can help a lot of people.

Together…

WE ARE RKC!

-Fury

#diemighty

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Along with creating Die Mighty, Steve “Coach Fury” Holiner is a trainer at Mark Fisher Fitness in NYC, a Master RKC, Kettlebell Instructor, an Original Strength Lead Instructor, and a Master DVRT Ultimate Sandbag Training Instructor. Through his leadership roles, Fury travels throughout the U.S. and internationally to teach. Fury has also written for Mark Fisher Fitness, the RKC, DVRT Ultimate Sandbag Training, Bodybuilding.com, Details Magazine and his own site.

He’s also a big Godzilla fan.

Fury is available for online training and is teaching workshops.

You can follow Fury at: coachfury.com, FB/coachfury, IG@iamcoachfury/, twitter@coachfury

Finally, I’m an RKC Instructor

August 17, 2016 By Erik Van Der Veen 3 Comments

RKC Haarlem Holland 2016 Group Photo

Finally, I can say I am an RKC Instructor. It’s official—my name is in the register! From the moment I picked up my first kettlebell, read my first book about them, and first visited kettlebell websites, I realized that the RKC is the golden standard in kettlebell lifting and certification. First, a confession: I had already started training people before I joined the RKC family. My presumed authority came from studying lots and lots of DVDs, books, YouTube videos, and a half-day kettlebell instructor course, where I was taught the CrossFit style swing and the windmill. A few hours later I walked out with a crispy clean certificate with my name misspelled on it. I thought I was ready to conquer the kettlebell world!

How wrong could I be? I knew how to keep my class busy for an hour and yes, they were all sweaty, worn out, and satisfied afterwards. But, I felt unsatisfied. I saw what they were doing wrong, but had a hard time correcting them. So I searched the trustworthy kettlebell sites for more info—and every time, I saw announcements for RKC Certification Workshops. But, they were always hosted in the US or Canada, and occasionally in Asia or Europe, but still too far away. The certification isn’t cheap, and adding a flight and a hotel would definitely make it non-negotiable at home. This winter, it all came together because the RKC was coming to Haarlem, Holland, about ten minutes from where I live. The same day I signed in. No negotiations necessary, and I got a huge discount!

Fast forward to July, 2016. Two RKC Instructors, Master RKC Andrea Du Cane and Senior RKC Martijn Bos, and nineteen wannabe RKC instructors were gathered in a well-equipped training center in the heart of Haarlem. Some of them had only started training with kettlebells a few weeks earlier; others looked like professionals who do a hundred snatches as a warm up. But, even the simplest moves can be performed better, as we learned in the following three days. Andrea and her team had every detail covered. They were strict but approachable, professional but always friendly and positive. The atmosphere they create is amazing! It’s so much fun to train with people who have this mindset. We started every move from scratch and slowly built them up until our form was flawless. No YouTube video can do that!

RKC Holland 2016 Workshop

Day two is snatch test day. Personally, this test had been like a monster hiding under my bed for two months. I just couldn’t master it. Of course there’s a lot more to the RKC than just doing one hundred snatches in five minutes, but the test still must be done. My fellow participants and I had been whispering about it ever since Friday morning—no matter how many times Andrea emphasized that it’s not the only test that is evaluated. While that’s true, we also knew that if we did not pass the RKC Snatch Test, we wouldn’t qualify to be an RKC Instructor. It’s as simple as that. And it is a struggle! But it is also a moment where the RKC family comes together. We are in this together. People cheered for each other, taped each others hands, congratulated the ones who succeeded, and of course consoled those who failed. Luckily, most of us made it.

Anyone who didn’t pass on day two could try again on the last day. Also, on the last day, we must have mastered the six moves we had been training—the swing, clean, press, get-up, squat and snatch—for a technique test in the morning. All the details needed to be in order, no matter how tired we were after two days of hard work. Andrea and her team were closely watching us; but nobody hears whether their performance is RKC worthy. We did hear a few tips and corrections here and there. It was tense and nerve-wracking for some of us! That afternoon, we had to design a workout for a fellow RKC participant. Then a group of unknown volunteers entered the training center. Each of us trained one of them for a full hour, while we were closely observed by Andrea and her team. As soon as the training sessions were over, it was time for the graduation workout. Personally, I’d never heard of it. The buzz in the gym was that if you could survive this grueling workout, then you’re RKC proof. As an extra motivation, the volunteers who we had been training were watching us. That made us want to hang on even more!

Finally, after the workout, we were called forward one by one to hear if we made it or if we needed to test again within three months to prove we’d really mastered the moves. I was greatly relieved as I left Haarlem with my hard-earned diploma in my bag. I even got misty eyed for a moment. Finally I can say I am an RKC Instructor!

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Erik Van Der Veen, RKC trains at Body Upgrade in Zwanenburg, Netherlands. Follow him on Facebook: facebook.com/bodyupgrade.eu/

RKC: An Equal Opportunity, Self-Improvement Program for Fixing Flaws and Enhancing Function

July 20, 2016 By Nick Lynch and Adrienne Harvey 3 Comments

Milwaukee RKC 2016

Adrienne: You recently hosted a second RKC at your gym in Milwaukee. What inspired you to host the RKC again?

Nick: We’ve had several HKC workshops at our gym as well. I think the RKC is the coolest, it’s the full package, and it’s good for everybody. At the recent workshop, the group included gym owners and professional athletes as well as “nine-to-fivers” who’ve never played a sport in their life! But, everyone can equally benefit.

The athletes signed up for the RKC to learn and enhance their performance in any future event—while often experiencing the hardest physical challenge of their lives! There’s a yin and yang to the RKC, you learn a ton while still experiencing a serious physical challenge in the process.

Adrienne: In your opinion, who should sign up for an RKC Workshop?

Nick: Anyone who is interested in improving themselves should sign up. At the recent RKC in Milwaukee we even had two people who signed up because they wanted to learn, even though they didn’t think they could pass the testing. A chiropractor who came to the RKC we hosted last year signed up again and fully retested, even though he didn’t need to recertify yet.

The RKC is great for anyone who wants to learn about kettlebell technique, functional strength training, and to see how hard they can safely push themselves. There’s a kind of safety net with the RKC—you’re pushing yourself to new limits while simultaneously correcting your movement patterns.

Essentially, you’ll spend three days finding everything dysfunctional about yourself and your students, then learn functional ways to fix and improve the issues. So anyone who is interested in learning how to replace dysfunction with function should go to an RKC Workshop.

Milwaukee RKC Jared Squat Coaching

If I hand my beginner clients a kettlebell, the weight can anchor their joints so they can learn to wedge. A kettlebell can pull their hips back so that they can learn to hinge. Nearly everybody can get involved with kettlebells on a pretty equal playing field. I can easily teach a group of ten people kettlebell swings and watch as the professional athlete and beginner both improve.

Adrienne: That’s right—and with an appropriate weight for each, they can all practice the same basic movement patterns.

Nick: Yes and it’s kind of freaky how hard we can make kettlebell training—we’re not sure if it’s even possible to max out one’s potential. At the same time, kettlebell training can be regressed to beginner movements. We’ve even seen Prof. Stuart McGill, back surgeon Dr. Roth and Milwaukee RKC attendees Dr. Jon Duris and Dr. Christina Ronchetti trust the kettlebell with their patients. Kettlebells can work with a full spectrum of people and that’s why I think it’s important to host and be part of the RKC community.

Adrienne: The recent RKC workshop you hosted was taught by Master RKC Phil Ross. I had the pleasure of recertifying for my RKC-II with him last year. He brings so many useful cues from his experience in martial arts and as a highly experienced teacher. Did you learn anything particularly unique from Phil this time?

Nick: Absolutely! I liked a lot of the old school stuff that he taught. He went over a lot of really applicable and functional drills with kettlebells—things that people can start using in their own training and with their clients immediately. I had forgotten about some of the ideas and also learned some cool new ways to use kettlebells.

Milwaukee RKC Phil Ross Instructing

He brought so much to the table—I think it came from so many years of actively working in the fitness industry and his experience as a fighter. He’d also experienced debilitating injuries in the past, has healed and worked himself out of it. I think that experience has lead to a whole lot of learning.

Adrienne: Even though you’re an RKC-II and a Team Leader, did you learn anything completely new at the recent RKC Workshop you hosted?

Nick: We went over some RKC armbar variations I hadn’t done before. Phil had everyone moving quickly in them, but with the number one safety rule: maintaining the wedge. We started on our backs with both legs still straight with heels flexed to get ready to move into the arm bar position. We were to keep the toe pointing towards our faces the whole time on the foot on the same side as the kettlebell. That leg then raises up and all the way across the body. Every time that leg moves though, your shoulders are packed, you’re pressing your lower back into the ground—and the same is true when you come out of it too.

Personally, as someone born with a congenital spinal defect (and I’ve avoided surgery) I’m cautious but open-minded about ways to safely strengthen my core. After that exercise, I felt like my whole body was put together really well. Normally twisting exercises with weight seem like we’re begging for injury, but because of the emphasis on the wedge and tension—even while moving quickly with it—everyone agreed they felt really good afterwards. I get something new every time!

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Video and Photography by NickNikPhotography

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.

Adrienne Harvey is a Senior PCC, RKC-II, DVRT, CK-FMS, and author of the upcoming Dragon Door title, Eat Strong, Lift Strong, Move Strong: Proven Secrets for Strength, Power and Robust Energy. She has been RKC Certified since 2010, RKC Level 2 certified since 2011, and a core member of the PCC team. Adrienne loves sharing her knowledge with small groups and individuals.

Dan John, Dr. Chris Holder and Chris White instruct at the San Jose RKC

April 15, 2016 By John Du Cane, CEO and founder, Dragon Door 5 Comments

I recently saw a terrific movie at one of our local Indie theaters, called Tangerine by Sean Baker (who has now become one of my favorite directors).

Tangerine is about transgender prostitutes in Los Angeles. Shot in a raw, neo-realistic, “street-doc” style, it’s funny, endearing, soulful, sad and enlightening. And beautifully shot. I loved it!

All very wonderful…but what has Tangerine got to do with kettlebells and the RKC?

Answer: it inspired me to start filming RKC and PCC events that I attended…

Why?

Because Tangerine was filmed entirely on an iPhone—and still looked fantastic on the big screen!

So I bought an iPhone 6 and shot with it at the recent San Jose RKC, taught by Dan John, Chris Holder and Chris White. I handed over all the footage to Adrienne Harvey and asked her to compose an initial short video—to give you a taste of the RKC culture in action.

Here it is: