The Swing
The swing is the prerequisite for all explosive and ballistic kettlebell lifts.
The swing teaches us to move from the hips creating explosive hip drive.
When performed for volume (hundreds of reps) the swing is an excellent fat burner.
Subtle techniques taught by the RKC will help strengthen the lats, abs, forearms and glutes.
The Getup (Kalos Sthenos Style)
The getup is the prerequisite for all overhead lifts. It teaches us to maintain a packed and stable shoulder, locked elbow and neutral wrist under load. It teaches thoracic mobility, shifting the hips under the load as well as ankle and knee stability.
The Front Squat
Front squat develop leg and abdominal strength. Holding the weight out in front of the body instead on the back of the shoulders creates a leverage disadvantage forcing us to work harder while being safer. Also notice the neutral wrist position which is not possible during a barbell front squat.
The Clean
In this movement the kettlebell lifter picks the weight up to the rack position in one "clean" movement. It requires explosive hip drive and a crisp lockout of the hips, glutes and abs.... all of which are taught during the hardstyle swing. The clean is a great movement on it's own as well as serving as transitional move.
The Military Press
Pressing the weight overhead. Requires shoulder stability and thoracic mobility as learned from the getup.
An excellent developer of the shoulders and when the weight is heavy enough it is an excellent abdominal workout. The RKC Military Press also teaches subtle techniques for strengthening the lats during the press.
The Snatch
Often referred to as the Czar of Russian Kettlebell Lifts this movement challenges the whole body from toes to fingertips. As a compound movement it uses a tremendous of amount of muscle and requires mastery of the explosive hip drive. This movement done for reps is one of the most intense workouts possible blurring the line between the conventional understanding of strength and cardio. Laboratory research has shown the hardstyle kettlebell snatch to burn on average over twenty calories per minute AND increase subject's vertical jump significantly more than conventional plyometric training.
Want a great strength/cardio workout?
Try the RKC snatch test: 100 reps with the 24kg/53lb kettlebell in 5 minutes.
If that doesn't sound challenging enough, try the Secret Service Snatch Test: complete 200 or more snatches in 10-minutes with the 24kg kettlebell.
Once you've conquered both move on to completing both challenges with the 32kg/70lb kettlebell. Enjoy ;)
VARIATIONS & ADVANCED TECHNIQUES
Double Getup: 106lbs (two 24kg kettlebells)
A variation on the single kettlebell getup using one kettlebell in each hand requiring more shoulder mobility, thoracic mobility, and flexibility in the lower body. This could also be done with a barbell but, I prefer the kettlebell because it forces each arm to support it's fair share of the load and do equal work while maintaining healthier wrist & shoulder alignment.
The Bent Press: 106lbs (two 24kg kettlebells)
The bent press is an old-school technique for getting under a weight that is too heavy to press with strict form.
There should not be any real pressing movement in the bent press. Instead the idea is to keep the weight motionless and corkscrew the body underneath it until the weight is supported by a locked out arm, then stand up with it. This movement requires adequate shoulder and T-Spine mobility and forces that lat to support the weight.
The Half Pistol ( A regressed version of the one leg squat)
The pistol is favorite body weight exercise of Russian special forces. It builds tremendous leg strength relative to your bodyweight without bulking up. An excellent move for developing kicking strength in martial arts.
Loaded Pistol (One legged Squat loaded with a 20kg kettlebell)
"Loading" a pistol with weight can serve as a counterbalance to make the movement easier or as resistance to make the movement harder.
More to Come...
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