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RKC School of Strength

Official blog of the RKC

Russian Kettlebell Challenge

10 Reasons to Hire an RKC to Learn to Use Kettlebells

October 15, 2014 By Lori Crock 4 Comments

RKC Team Leader Lori Crock Coaching at Movestrong Kettlebells
Photo: Leenabee Photography

An online fitness magazine caught my attention recently when the headline read, “The Problem with Kettlebells is …”

The article explained that the problem is there are not enough certified kettlebell coaches to match the interest in kettlebells at the average gym. The result is poor technique and injuries resulting from no understanding of how to do the movements and lifts.

But there are plenty of Russian Kettlebell Certified (RKC) coaches out there who can not only keep people safe, but help them reach the next level of fitness.

Here are my 10 reasons why you should hire a certified kettlebell coach:

1. Train Safely – at all of the RKC certification events, safety is the number 1 priority. You will use kettlebells safely or you will not be using them at all. A certified coach is a representative of the RKC community and we are responsible for keeping our clients safe and safely progressing in their kettlebell skills and mobility work.

2. Get Strong – our certification prepares us to design programs to get our students stronger using smart, proven hardstyle technique that yields results. An RKC has learned and practiced numerous regressions and progressions to address movement challenges and adapt the skills to different fitness levels. For example, if a student is struggling with the swing, we have multiple methods to address issues such as a lack of hip mobilization, squatting or hip pop timing issues and so on.

RKC Team Leader Lori Crock Coaching Swings
Photo: Leenabee Photography

3. Move with Power and Precision – people sometimes ask me, “How long before I get really comfortable with the technique?” That will depend on many factors, but RKCs teach you to move with power and precision on Day 1. There is no short-cut for perfect technique and we keep working with our students, their anatomical structure, their former injuries, their goals and so much more to help them to achieve strength and movement efficiency.

4. Regain Foundational Movement – being able to move well is something we never stop learning, teaching and practicing with our own training and with our students. Movement always comes before strength. A certified coach will challenge their students to address whatever issues present with the FMS or other movement assessment tool. Some foundational movement improvements realized with RKC coaching include: squatting, lunging, reaching, hinging, lifting, carrying and single-leg balancing.

5. Acquire a New Skill – when people inquire about kettlebell training I compare this to learning a skill like golf or skiing. It takes time and practice to get really good at this. But even in the first month, under the direction of a certified coach, students can become skillful at the key lifts. They can take this skill with them into the rest of their lives … into any gym, home, on vacation or at the office. The kettlebell is a handheld gym, so this is a skill that they can use often in varied environments.

6. Understand Your Body to Prevent Injury – there is absolutely no way to train with kettlebells and not learn something new about your body in terms of posture, breathing and muscular-skeletal activation. A physical therapist friend said that he had no idea about the power of the latissimus dorsi until he started using kettlebells. Understanding how and when to engage and use the lats and other key muscles, such as the glutes and hamstrings, is something that many life-long exercisers have not paid much attention to. This understanding of how and when to engage muscles and use the biomechanical match breathing can take one’s physical training to a new level.

RKC Team Leader Lori Crock Coaching a client with double kettlebells
Photo: Leenabee Photography

7. Train with Goals in Mind – there is nothing random in our training methodology. This is training to get strong and to move better using a variety of ballistic movements and grinds, upper and lower body, push, pull, lift and carry and ongoing mobility work to reach goals. I highly recommend the book, Master the Kettlebell for more information about RKC methods and programming.

8. Integrate with other Fitness Practices – programming at my gym is 80-90% kettlebell-focused. This will vary among certified kettlebell trainers of course, but programming kettlebell training along with barbells, TRX, Crossfit, yoga and the martial arts works and yields great results in terms of building strength and resilience.

9. Address Weaknesses and Asymmetries – an RKC certified coach will teach you single-arm and two-arm movements and lifts. With the single-arm kettlebell training especially, weaknesses or asymmetries may become apparent. An RKC is trained to address/improve/eliminate imbalances to prevent injury and increase performance–and refer someone to a medical professional when someone has pain or seriously dysfunctional movement.

Lori Crock Coaching Kettlebell Cleans
Photo: Leenabee Photography

10. Learn from Someone Who is a Coach First – the RKC program focuses on making us good kettlebell coaches. RKCs enjoy training with kettlebells, but we know the power in this is teaching the art of safe, efficient kettlebell skills to our students. We love to share our passion and we take pride in being RKC. We work hard to uphold the high standards set before us. Our certifications are physically and mentally demanding and we ask instructor candidates to take their preparation very seriously months in advance. RKCs recertify every two years and we have a community of coaches that support each other.

Looking for an RKC instructor in your area? Search our world-wide listing. Ready to sign up for an HKC or RKC certification event? Register for your life-changing experience now.

***
By Lori Crock, RKC Team Leader, FMS II and MovNat MCT II. Lori owns MoveStrong Kettlebells in Dublin, Ohio where she teaches small group kettlebell classes to all ages and fitness levels and continues to be amazed, inspired and educated by her students. Her email address is lori@movestrongkbs.com

Filed Under: Coaching, Kettlebell Training Tagged With: kettlebell coaching, kettlebell safety, Lori Crock, mobility training, RKC, RKC Instructors, RKC Workshop, Russian Kettlebell Challenge, Russian Kettlebell Challenge Workshop, strength training, Why RKC?

The RKC–the Perfect Training System?

August 27, 2014 By Mike Krivka 5 Comments

RKC Big Six Kettlebell Exercises
Graphic: Senior RKC, Robert Rimoczi

 

INTRODUCTION

Everyone is looking for the perfect “thing”–the perfect diet, the perfect car, the perfect vacation, the perfect look, the perfect mate (sorry, not going to happen and this isn’t the venue for that conversation), or the perfect workout. Looking to find the “perfect” anything is a fool’s quest but the pursuit of perfection makes champions. This article will explore what I consider to be the almost perfect strength and conditioning program: the Russian Kettlebell Certified (RKC) Kettlebell training system.

PREFIX

To determine if something is “perfect”, you have to either compare it against other similar items or at least have a list of criteria that you can judge it against. Fair enough. In this instance we are looking for the perfect strength and conditioning program and while I’m not going to point fingers or name names, I will define the characteristics that I think make the RKC superior. In my humble opinion for a strength and conditioning program to be anywhere “near perfect” it needs to have (at a minimum) the following components:

  1. It must address the six basic movement patterns:
    • Push
    • Pull
    • Squat
    • Hinge
    • Carry
    • Groundwork (ex. Turkish Get Up)
  2. It must have both Ballistics and Grinds as part of the training program:
    • a. Ballistics for strength endurance and impact generation
    • b. Grinds for deep strength and tenacity under pressure

Those are the basic criteria for analysis and they are pretty easily defined. The goal of the perfect system should be to enhance the athlete’s or client’s overall strength, mobility, work output and athleticism. Read on to find out why I think the RKC meets these criteria and much more.

SWING (Ballistic)

To say that the kettlebell swing is the foundation that all ballistic movements with the kettlebell are based on would be an understatement. The swing establishes a deep and powerful explosive groove that allows the athlete to generate power from the ground up. It reinforces transitional and positional strength skills as well as developing a fine tuned ability to go from absolute relaxation to absolute tension in a heartbeat (one that is beating very fast as well).

Training the kettlebell swing develops the hugely important hinge movement in a dynamic manner. Most athletes will train the hinge, or something that looks like it, while doing barbell deadlifts. But the kettlebell swing gives the athlete a platform to practice exploding out of the hinge, dynamically loading the hinge, and teaches how to transition quickly and efficiently from loading to unloading while seamlessly applying force when and where it is needed. This is a tremendously valuable skill for anyone involved in contact sports or who has to move fast and recover quickly–like Moms and Dads chasing kids around!

GOBLET SQUAT (Grind)

The squat has been the staple of most strength and conditioning programs since before the invention of the barbell–as well it should be. The squat develops tremendous strength in the legs, hamstrings and glutes. It also requires the athlete to establish and maintain bracing throughout the torso. Understanding how to squat well is one of the foundational movement patterns and one that is overlooked by many athletes; you know the ones – big guns and chicken legs. In the RKC System, the goblet squat is the primary squatting movement for a good reason: most people (even those who have been squatting for years) lack the strength, mobility, and awareness to squat safely and effectively.

The goblet squat establishes a solid structure for loading the posterior chain, reinforcing the anterior chain, and creating alignment in the joints that ensures safe loading and transitions. For some, the goblet squat takes on a more rehabilitative form since it trains the client or athlete to open their hips and use their knees safely and effectively while teaching how to avoid undue stress on the lower back. The only drawback of the goblet squat is that it cannot be loaded to the same extent as a barbell squat. The inclusion of the kettlebell squat with one or two kettlebells makes this point almost moot. Once again, you can’t go to extreme loads but the efficiency but efficacy of the squat with the kettlebell almost makes up for it.

TURKISH GET-UP (Grind)

The Turkish get-up (TGU) or just plain old “get-up” is new to this generation of athletes and has found many ardent followers. The TGU is relatively hard to categorize.  Some people consider it to be a pure strength technique while others categorize it as a mobility or pre-hab/rehab tool. Regardless, the TGU is an essential tool in the quest to make athletes move better and develop integrated strength. With modest loads, the TGU can be used as a strength endurance tool; the stresses placed on the athlete getting up and down are phenomenal for conditioning and rival the dreaded burpee for the language they generate. With heavier loads, the TGU can be used to develop transitional and positional strength like no other technique that I am aware of. Mastery of a number of planes of movement, the ability to maintain tension and establish intermediate loading and unloading positions, are all challenges that must be overcome if you are going to be successful at doing the TGU. From a pure movement perspective the TGU is golden and adequately fills in the “groundwork” section of the basic movement pattern requirements.

CLEAN (Ballistic)

The kettlebell clean is often overlooked and under-appreciated when it comes to developing strength. But I will tell you this from the outset–show me someone with a weak clean and I will show you someone who has an even weaker snatch and military press. The clean is the foundation for all of the overhead ballistics and grinds with the kettlebell and it also establishes an efficient and powerful groove that will be reflected in the kettlebell snatch. The clean, just like the swing, is a foundational move that relies on a powerful backswing to get the kettlebell moving. But unlike the swing, the clean requires that the kettlebell be directed upward as opposed to outward. A “swingy” clean is ugly and painful as well as being inefficient. Once the kettlebell has been “cleaned” it is considered to be in the “rack”–and that is where the magic happens. The “racked” kettlebell is now being supported by a complex symphony of tension from the anterior and posterior chains and is ready to be cleaned again or (military) pressed or jerked. The stability of the kettlebell in the clean (racked position) has to be absolute if it is going to be used to grind the kettlebell overhead via the military press or as a ballistic via the kettlebell jerk.

MILITARY PRESS (Grind)

The military press (MP) is the first overhead technique in the RKC System. The MP trains full body tension, bracing or “wedging” of the body under the load, efficient grooving (the path the kettlebell takes), the overhead lockout, and much more. More than just a mindless pressing movement with the kettlebell, the MP trains the client or athlete to drive from the ground up to press the kettlebell overhead, hold the lockout, and then to pull the kettlebell back into the racked position of the clean. The last five decades or so has seen the MP being supplanted in most strength and conditioning programs by a heavy emphasis on the bench press. While the bench press has many and varied benefits the MP is (in my opinion) superior to developing integration with the torso and power from the upper torso that translates over to many sporting and daily functions. The MP can be very frustrating for both sexes as well. Men who have a “big bench” find that they have puny MP’s. Women who have strong legs and good kettlebell swings are stymied by trying to get even a light load safely overhead. With a little practice and some determination, both groups will find their strength improve and will reap the benefits of being stronger overhead (especially when it comes time to snatch the kettlebell).

SNATCH (Ballistic)

The kettlebell snatch is a riddle wrapped in an enigma. It looks so easy and effortless when you watched it done by a well trained practitioner and it can also look like a tragedy in the making when done by someone without the proper coaching. As a ballistic technique it is comprised of many facets that appear to be one smooth and seamless movement (if done correctly). I have heard the snatch described as a “swing that ends up overhead” but I don’t think that is an accurate assessment of the movement. The swing is more like a clean that ends up overhead. I’ve always said that a “clean is a short snatch and a snatch is a long clean”. Why? Because the trajectory of the clean and the snatch are almost exactly the same; one ends up on your shoulder and the ends up overhead. But why is the snatch such an important part of the RKC? Because it trains the client or athlete to develop and master a number of skills and make them appear as one.

To master the snatch you have to be able to generate, manage, and absorb force; you need to be able to manage tension and relaxation; you need to be able to create and demonstrate positional and transitional strength; and so much more. Hopefully you can see why the snatch is held in such high regard and considered by some as the “King of the Ballistics”.

CONCLUSION

Six techniques – that’s it. With those six you have met all of the requirements of the six basic movement patterns with the exception of one: the carry. That’s pretty easy to fix with some farmers’ carries or walking with the kettlebell in the clean (racked position) or held overhead. Okay, okay – the pull is somewhat sketchy as well, although you are getting some great pulling work out of all the kettlebell ballistics. The addition of renegade rows or pull ups will fill that gap nicely as well.

Here’s the thing – there is no “perfect” system but the RKC comes darn close to hitting the basic requirements that any client or athlete needs to improve their movement, their athleticism, and their longevity. A nice balance of ballistics and grinds as well as a series of movements that hit every major muscle (and most of the minor ones as well) makes the RKC system “near perfect” as far as a strength and conditioning program goes – and that’s about all you can ask for in this lifetime.

***

About Michael A. Krivka, Sr. – Senior RKC: Michael A. Krivka, Sr. is a Washington, DC native who has been involved in Kettlebell training for over a decade and is currently an RKC Team Leader and member of the RKC Board of Advisors and the RKC Leadership Team under Dragon Door (where he has been listed as one of the top reviewed RKC’s in the world for the last five years). He is also the author of a bestselling eBook entitled “Code Name: Indestructible” and is in the process of finishing up several other eBooks on Kettlebells, body weight, and the integration of other tools into an effective strength and conditioning program. Mike has traveled extensively throughout the United States teaching Russian Kettlebells to military (USMC, USN, USA and USAF) and law enforcement personnel (FBI, DEA, USSS and CIA)… read more here.

Filed Under: Kettlebell Training Tagged With: clean, get up, goblet squat, kettlebell squat, Master the Kettlebell, mike krivka, military press, RKC, RKC system, Russian Kettlebell Challenge, snatch, strength and conditioning, swing, turkish get up

Fitness, Health, and Performance

February 26, 2014 By Max Shank 4 Comments

Max_Shank_IMG_1520

What is the primary goal of exercise? What is the primary objective to training at all?

The answer is that it depends entirely on the individual. However, most of us will fall into the health category. This would include anyone who is not a professional athlete getting paid for their level of performance. Fitness and Health typically go hand in hand, but Health is the primary goal. It is possible to be fit (physically) but to be unhealthy (pain, disease, malnutrition). Therefore we must look at Health first. Then we can address fitness and performance.

There are a few cases where you may have to sacrifice health to excel at a sport (i.e. cutting weight for wrestling, or taping up an ankle instead of resting because you are the star quarterback playing in the Superbowl.)

As you can see those instances are few and far between. So focus on Health before performance. The really cool part is that being healthy will actually unlock your potential by eliminating negative effects of distress/sickness.
When you are in pain or unhealthy, a couple things will happen:

1) Cortisol (stress hormone) is elevated constantly from pain which decreases growth hormone, testosterone, muscle growth, recovery, strength, etc.

2) Pain is depressing and will be psychologically damaging over time. Do not develop an association between pain and exercise!

3) When you feel pain, your brain will compensate by making you weak, tight, or both so you don’t do any more damage. This obviously makes you weaker or stiffer–the last thing you want.

4) Basic nutrient deficiency can also play a factor in your decreased health and performance

-Fatigue

-Apathy

-Simple Vitamin D deficiency, for example, can cause muscle fatigue, weakness, and even depression

So realize, moving forward, that health is not only a precursor to fitness and performance, but health enhances performance, as well as quality of life.

Common Sense

My best friend’s dad told us when we were young that, “Common sense isn’t very common.”

I have found the last couple decades to have confirmed that statement.

So, with that said, here is an abbreviated list of the most important common sense to be applied to your training.

1) If it hurts, don’t do it.

2) Don’t try to put square pegs into round holes.

3) Heavier does not mean “better.”

4) More does not mean “better.”

5) Your personal goals are yours and yours alone, and they are meaningful

6) You don’t have to do anything

Keep these simple things in mind when you approach your training or coaching.

Fitness Folks

The overwhelming majority of exercisers want the following things in this order:

1) Look better

2) Lose Fat and Build Muscle (see #1)

3) Feel better

4) Get stronger

This is an important reality to understand whether you are a coach or athlete.

Even if you think you are neither of the above, you are an athlete; you just play a different sport.

Maybe your sport is losing ten pounds or walking up the stairs without getting tired after the first 5 steps. We all have goals and should approach them with the same dedication that professional athletes pursue their own goals.

Educate yourself, and attack your goals, whatever they are.

The first thing you have to do is to simply be healthy.

Then move well.

Max_Shank_2 hands anyhow profile***

About Max Shank, Master RKC: Max Shank is not only an extremely gifted teacher, but one of the most well-rounded and capable athletes in the world. From excelling in Muay Thai and Jiu Jitsu to performing impressive feats of strength in weightlifting and gymnastics, Max has… Read more here.

Filed Under: Uncategorized Tagged With: athletic performance, fitness, health, max shank, RKC, Russian Kettlebell Challenge

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