RKC

Much has been written about the RKC Level 1 Certification and the infamous snatch test. It requires 100 kettlebell snatches in five minutes with a 24kg kettlebell, if you are a male over 165lb. Many people ... Continue Reading

Timing is an interesting thing. Al Pacino has a great speech in Any Given Sunday where he notes that, “The margin for error is so small … one half second too slow or too early and you don’t catch ... Continue Reading

Welcome to part two of our six-part guide to performing the RKC basic six exercises. Last week’s installment was on the swing, considered the central lift to RKC training as it also forms the basis for the ... Continue Reading

When I first sat down to write this it was going to be all about how to pass the RKC. Then I realized that what makes a good RKC is also what makes a good coach in any field. The lessons I’ve learned ... Continue Reading

Internet forums are funny things. They remind me of the zoo. Often they’re fascinating to watch and you can get a rare insight into some hidden facet on a subject, as if you’d just found out cheetahs use ... Continue Reading

EDITOR'S NOTE: Welcome to 12 Reps - in each appearance of 12 Reps, our coaches, writers, and occasional guests will be answering the same twelve questions. Go "into the locker-room" with them and get to ... Continue Reading

Due to some injuries I suffered in 2006 I started looking for ways to train that didn’t hurt me and could offer potential fixes to the damage caused. A combination of handstand push ups, burpees, and ... Continue Reading

Ian King, the best kept secret in the strength and conditioning world, once said to me that, “in the short term people will over react and in the long term under react”. (Seriously, Ian King is the ... Continue Reading

It’s not often I stand in a roomful of trainers and feel like the dumbest one in the room. Yet that’s exactly how I felt on day one of my RKC in June 2009. At the time in Australia there were only ... Continue Reading

Someone far more skilled than I am at my job once told me if I couldn’t explain something simply then I didn’t really understand it. And that’s how it was when I first got into kettlebells and found ... Continue Reading

Force = Mass x Acceleration (Newton’s second law of motion, for those who are a little geeky.) Force = Mass x Acceleration (Newton’s second law of motion, for those who are a little ... Continue Reading

One of the things that probably has the most ability to cause me to have a conniption fit is poor programming. Somehow one of the biggest areas that people fall over in is their kettlebell programming. ... Continue Reading

“Long before the invention of the plate loaded barbells and dumbbells, history spoke of men of seemingly superhuman strength. On display at the Archaeological Museum of Olympia in Greece is a 316lb ... Continue Reading

Breaking Muscle is excited to announce our new workout: The RKC Kettlebell Workout of the Day Beginning this week you will have access to exclusive kettlebell-focused workouts, designed by expert ... Continue Reading

Despite what people think the RKC is not about kettlebells. It seems to be somehow impossible that something called the Russian Kettlebell Challenge is not about kettlebells, but it’s the ... Continue Reading