RKC School of Strength

Official blog of the RKC

Coach Fury

WE ARE RKC

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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.

RKC Instructor ManualWhen 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 KansasRemaining 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

***

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

7 Steps to a Bang-Free Kettlebell Clean

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Steve Holiner Kettlebell Clean

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

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

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

Here are seven tips for achieving bang-free cleans:

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

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

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

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

RKC Kettlebell Cleans

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

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

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

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

Let me know how these work for you.

Thanks for your time!

-Fury

***

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

Miyagi Pinball: Tilt Your Kettlebell Snatch!

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Steve "Coach Fury" Holiner Kettlebell Snatch

“You’re the best around. And nothing’s gonna ever keep you down”. That’s what they’ll be singing after you apply the following tips to your snatch technique. The following tips will improve your kettlebell snatch and help you destroy your snatch test if your RKC Workshop is coming up.

The kettlebell snatch is actually a fairly simple move, but people love to overcomplicate it. Over the years, I’ve broken down the technique into two simple words that pack a punch—or a crane kick—MIYAGI PINBALL! (Remember The Karate Kid?)

Two super common errors you’ll see with the Hardstyle kettlebell snatch are:

  1. Rotating or corkscrewing the kettlebell around the wrist as the kettlebell travels up and down.
  2. The arm staying straight during the entire snatch.

This is where “Miyagi” comes in. You have to paint the fence! Imagine you are Daniel-san standing in front of a fence. Your hand is an imaginary paintbrush. You’ll begin to paint upwards with the back of your fingers, then as you near the top of the fence, you’ll spike your fingers upward. The palm of your hand faces outward in this position. Now reverse the same motion on the way down. This will eliminate the first common error (corkscrew rotation) I previously mentioned. Painting the fence will also dramatically decrease the wear and tear on your hands when performing high rep kettlebell snatches.

Steve Holiner Kettlebell painting the fence
Steve “Coach Fury” Holiner in motion while demonstrating the kettlebell snatch “painting the fence” cue.

Do the following to fix the “straight arm” issue: Stand facing a wall, feet together, and with your right arm fully extended. Make a fist then move close enough to the wall that your arm is still straight and your knuckles are making contact with the wall. Now take a half step forward and allow your arm to bend. Paint the fence from this position. We’ve just shortened the arc of your kettlebell snatch, and that’s a very good thing.

Please note, that it is possible to try and shorten the arc too much. This will cause the kettlebell to travel almost straight down the body, forcing the elbow and shoulder to snap almost like a whip. We want to shorten the arc, not eliminate it, and you’ll still need some space to allow for a smooth transition into the backswing.

So, grab your kettlebell and go “Miyagi” on it! Hike the kettlebell back, snap your hips, let the elbow bend, and “paint the fence” until the kettlebell is locked out overhead. Reverse and repeat. If that feels different then you’ve earned that Karate Kid black belt from JC Penney.

Now, here’s where “pinball” comes into play. Having completed, witnessed, and administered over one hundred snatch tests, I’ve noticed another common (and fatal) flaw. Many people will allow their hinge to get shallow as they snatch—and they lose the ability to generate a TON of power when this happens.

Steve Holiner Pinball Backswing

Your hips are a pinball hammer. The kettlebell is the pinball. Pull your hips deep into the hinge (always while keeping the shoulders above the hips, and hips above the knees). As you “paint the fence” into the downward eccentric phase of the snatch, “pull the hammer back” by deeply hinging, then squeeze your glutes hard and fast, drive your feet into the floor, stand tall and “paint that fence”! The kettlebell will soar overhead.

Here’s a combination to help practice the “Miyagi Pinball”:

  • Heavy dead swing x 5
  • Snatch x 5 per arm *Remember to “Paint the Fence”.
  • Heavy dead swing x 3
  • Snatch x 8 per arm
  • Heavy dead swing x 1
  • Snatch x 10 per arm

Here’s why it works:

The kettlebell snatch is about efficiency. Shortening your arc means that you will have to project the kettlebell over a lesser distance to get it overhead. Shortening the arc also allows you to cut the kettlebell’s momentum as it approaches the lockout. This drastically reduces the risk of wear and tear on your shoulders. Using your hips to project the kettlebell will also keep your shoulders and back healthy, while cutting back on undue fatigue during high rep snatches.

Do you think any above would help you crush an RKC Snatch Test?

I do.

https://youtu.be/VRybp4KhA3Q

A fellow coach at MFF, Laura Smith had this to say about “Miyagi Pinball”:

“After Steve told me to “paint the fence” (karate kid style of course) I never had hand issues again. After months of my hands tearing every time I did a snatch test, this was life changing.”

There it is gang.

Try it and let me know what you think.

-Fury

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

Flawless Victory

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HKC NYC with Steve Holiner Group Photo

Winning at video games like Street Fighter or Mortal Kombat is all about performing well executed combinations. Linking up the right sequence of punches and kicks can get you that perfect score or a flawless victory.

The same can be said for combining strength training systems. In November, I taught the DVRT Ultimate Sandbag Training Level 1 Certification and Dragon Door’s HKC Hardstyle Kettlebell Certification over the course of one weekend. I have spoken before about how DVRT (Dynamic Variable Resistance Training) and HKC/RKC strengthen and support each other. Well, this powerhouse certification combination delivered the perfect blend of education and hands-on application that lead to a flawless victory—everyone passed on the day of the HKC. That’s right, we had a 100% pass rate for the HKC.

VideoGameCombo

Isn’t that what we all want? We are all trying to find the very best strategies to fully unlock our own potential.

How did the 100% pass rate at this HKC happen?

Honestly, the DVRT (Dynamic Variable Resistance Training) Level I certification set everyone up for success at the HKC. Often mistaken as just a “sandbag” certification, DVRT Ultimate Sandbag Training is a well-rounded system of coaching, progression, and regression of movement. Though the USB (Ultimate Sandbag) is our main line of offense, the DVRT system can be integrated with any implement. Obtaining quality movement is at the core of DVRT. We dig deep into hinging, squatting, pressing and lunging patterns throughout the day. We also teach important factors of stability, optimal breathing and how to create tension in great detail.

You might THINK you know these movements, but the DVRT attacks from a whole new position that both excites and challenges the students.

DVRT Workshop with Steve Holiner group photo

And what most people don’t realize is that the DVRT cert is very physically challenging! The clean and push press test is no joke. Hopefully, people come to the DVRT having trained harder than they might have for an HKC. It’s hard to fail when you are strong and have excellent technique. By day two, all of the candidates were ready to kick HKC butt—and kick it they did!

At the HKC, we cover the kettlebell swing, goblet squat and Turkish get-up in great detail. Candidates are also tested on how well they coach these movements. We dig deeply into many drills which help people learn and troubleshoot the lifts. Much of this information reinforces what we taught at the DVRT. At the HKC the next day, the participants were able to soak in the knowledge then apply it—instead of just hitting a wall or feeling like their central nervous systems were fried.

Just like any video game, to really win you must pick the right characters for your team. I picked a group of awesome characters perfect for the job. Fellow Master DVRTs James Newman and Gavin Van Vlack and DVRT-II Hannah Fons are exceptional coaches I’ve worked with several times in the past. They NEVER disappoint, and have brought so much value and experience to the DVRT cert.

Teaching the get-up at the HKC

For the HKC team, RKCs Jason Kapnick and Joe Boffi are also stellar when it comes to kettlebell training (among their many other skill sets). They also happen to be partners at the host facility (along with the awesome Dr. Kathy Dooley) Catalyst S.P.O.R.T.

So where am I going with this?

MK_FlawlessVictoryIn a time when we are bombarded with fitness trends and certification chasing, it is easy to just “mash buttons” like you would on a video game controller. But, those button mashers usually don’t do too well in the long haul. The smart player, or strength coach, learns how the system works inside and out and then destroys his opponent. DVRT and HKC/RKC are for those that want to be the skilled player. That’s how you earn a flawless victory!

There are many DVRT/HKC Combos in the works.

Now there’s an added bonus if you have the RKC in your sights. Certified HKC instructors will receive an immediate, extra $200.00 discount when they register for a future RKC workshop.

If you are a current HKC Instructor in good standing, receive this immediate, extra discount on an upcoming RKC workshop by simply logging into your account on DragonDoor.com. After adding an RKC Workshop of your choice to your cart, enter the following Promo Code at checkout: HKCSPECIAL

Upcoming DVRT/HKC Workshops:

Onelife Fitness. Kansas City, MO. March 21-22.
DVRT/HKC: http://www.dragondoor.com/workshops/details/dvhk005/
DVRT Only: http://www.dragondoor.com/workshops/details/dvrt005/
HKC Only: http://www.dragondoor.com/workshops/details/hkc369/

Quest Fitness. Guilford, CT. May 16-17.
*Registration opens next week.

Catalyst S.P.O.R.T. New York, NY. November 7-8.
DVRT/HKC: http://www.dragondoor.com/workshops/details/dvhk006/
DVRT Only: http://www.dragondoor.com/workshops/details/dvrt006/
HKC Only: http://www.dragondoor.com/workshops/details/hkc377/

Yours in strength and fury,

-Fury out

Steve “Coach Fury” Holiner, DVRT Master Instructor, Senior RKC, is a proud member of the Ninja Army training staff at Mark Fisher Fitness in NYC. Fury is available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Five Points Academy and Catalyst S.P.O.R.T. Check out www.coachfury.com, facebook.com/coachfury and Twitter @coachfury for more info.

Using DVRT Training to Improve Your Turkish Get-Ups

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Coach Fury Kettlebell Get-Up

It’s time for another fitness tip from your man Fury. The Turkish get-up is one of my all time favorite lifts. The relative simplicity and overall impact of the TGU make it an absolute desert island movement in my book. Few things get me more excited than a beautifully executed TGU (especially when heavy). Sometimes we fall short of beautiful and need to think “out of the box” on how to hit that high standard we strive for. This is where Dynamic Variable Resistance Training (DVRT) and the Ultimate Sandbag (USB) comes into play.

Coach Fury TGU with Human WeightPersonally, I find the three hardest parts of a get-up (regardless of weight) to be the initial roll to elbow, the half kneeling to stand and the final roll from elbow to your back. Whether it’s a kettlebell, barbell or the occasional human being (not recommended), I usually know I’ll make it (or come close) if I get to the elbow. The half kneel to stand will usually by my next sticking point. The roll back down from the elbow is often more nerve racking from a self preservation standpoint.

I think most will agree with me on these three positions within the TGU sequence. Here are three DVRT Ultimate Sandbag Training exercises that will help the cause.

1. Ultimate Sandbag TGU. In the DVRT TGU, the USB is loaded over the shoulder and it will drape over part of the back and chest as you move. Some key points here. Being shoulder loaded removes the leverage generally provided by the locked out arm of the kettlebell TGU. The USB is literally pushing you directly into the floor while sand in the front and back of the USB is pulling downward too. The USB is doing it’s best to keep you on your back. What’s awesome about this, is that you truly have to develop the rolling pattern to get to the elbow. You are forced to get that proper diagonal roll from the shoulder to opposite elbow. Given proper thoracic mobility and the ability to lockout the arm, a kettlebell TGU to elbow will feel easier after nailing this down. This delivers the same payday on the descending elbow to back roll. The USB TGU also removes all fear of dropping a bell on your head while training the roll to and from elbow. Strength+Safety=Glory.

2. USB Lateral Lunges. Damn you sagittal plane! That half kneeling lunge to stand is a stability monster when you’re doing a TGU. Sometimes, instead of stepping back from a problem it is best to step sideways. There are a bunch of killer USB Lateral Lunge exercises and any of them will help with your half kneel to stand. Training your lunges within the frontal plane (side to side) will help you build some untapped stability. Spend some time with USB Lateral Lunges and watch how your half kneel to stand becomes a thing to be feared.

3. Rotational Lunge. This move delivers similar benefits to the lateral lunges but now we’re moving in even more plains of motions. Transverse much yo! This will bullet proof your TGU. Ever feel those legs and hips wobble under a heavy getup? Get good at rotational lunges with a USB and see how they feel know. The RT adds another killer bonus: by snapping the hips similar to a swing, but within a lunge pattern, you will very likely find it easier to simply stand up a helluva lot quicker in your TGU.

Now those are three ways to use DVRT/Ultimate Sandbag Training to help your Turkish get-up. I’d bet these lifts would help your deadliest, squat and press too. Doubt me? Try it. These aren’t meant to be quick fixes or voodoo tricks. Step away from your TGU for 1-3 weeks and focus on one or more of these DVRT exercises. Then check out their impact on your TGU and smile big in the post PR selfie you just took.

Please keep me posted on your progress.

I suggest digging deeper into the DVRT Training system by attending a workshop or one of our certifications. Click here to find dates and locations. Yours truly will be leading a DVRT Level I Cert and an HKC Kettlebell Cert at Kathy Dooley, Joe Boffi and Jason Kapnick’s place Catalyst S.P.O.R.T. in NYC on November 1 and 2nd. You can register for one or both (big discount on both) through the link.

I hope to see you there.

-Fury out

Steve “Coach Fury” Holiner, DVRT Master Instructor, Senior RKC, Original Strength Instructor, is a proud member of the Ninja Army training staff at Mark Fisher Fitness in NYC. Fury is available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Five Points Academy and Catalyst S.P.O.R.T. Check out www.coachfury.com, facebook.com/coachfury and Twitter @coachfury for more info.