RKC II Kettlebell Instructor Re-Certification Workshop

RKC II Instructor Certification Requirements

*Please note that the requirements described herein are subject to change.

Preparation for the RKC II must be taken seriously. It requires a focus on strength, flexibility, and mobility to succeed. A minimum of a year’s preparation time after taking the RKC is recommended to achieve these goals. Lack of shoulder and or thoracic spine mobility, as well as general strength will likely result in failure of one or more requirements of this course. Consistent, smart, and focused training is necessary for success. To avoid injury or setbacks, do not reach too far beyond your current capabilities. Slow and steady progress is the safe way to reach your goal of being RKC II certified.

Passing the course entails that the following requirements be met:

• Review all RKC drills as doubles (minus the Getup and the Snatch).
• Pass the One Arm Military Press strength test
• Demonstrate a mastery of all the Level II RKC techniques
• Demonstrate an understanding of kettlebell safety and situational awareness
• Demonstrate your ability to teach RKC II skills
• Follow the RKC Code of Conduct

Should you fail to make the requirements, you may arrange to be re-tested. You have 3 months to retest the skill(s) that you failed. There are two ways to re-test. First is to send a video to your Team Leader. Second is to communicate with your Team Leader to arrange to be tested in person by him/her or an RKC Master or Senior Instructor. You also have the option to retake the course within one year, for which the fee to attend is $500.

Exit Requirements:

The RKC II tested exercises, the Weighted Pull-up, Pistol, Windmill, and Double Jerk, and One Arm Military Press strength test must be passed. One side of the Pistol & Windmill is needed to pass, but both sides will be tested. The Bent Press will be tested but is not required to pass.

RKC level I skills will be reviewed with double bells (except the Getup and the Snatch).

Additionally, RKC II candidates must pass the One Arm Military Press strength test.

 One Arm Military Press Strength Test

Clean a kettlebell into the rack position (see weight chart below for correct size). Press it overhead until lockout for a single rep. Both sides are tested and the better of the two will be used for determining pass/fail. If you fail the first attempt on either arm you may try again after a short rest at the discretion of your Team Leader. Individuals with medical issues will be allowed to test only one side.

Standards for this Exercise

• You must pause motionless in the rack position before pressing.
• In the rack position, the fist must be below the level of the chin.
• The wrist may not be bent at any time.
• Press with the knees locked, the neck neutral, and no back bend.
• Keep the quads, glutes, and midsection tight.
• There may be a slight lean to the side, but the press may not turn into a side press from sticking point to lockout.
• The shoulder must remain packed throughout the entire pressing motion.
• The forearm remains vertical or nearly vertical throughout the press.
• Lock out the elbow completely and pause motionless.
• Utilize Hardstyle breathing to make your press.

No Count Criteria

• The heels may not come off the floor.
• The knees may not bend after the completion of the clean.
• The kettlebell may not be pulled down from the rack position to generate momentum at the start of the press.
• The press may not turn into a side press.

 One Arm Military Press Test Requirements:
There are different requirements based on weight and age. They are as follows:

Technique Tests:

You must be able to demonstrate safe and effective technique as part of being an RKC II instructor. Your course instructor will test you on the following exercises in the latter part of the course to ensure that you can perform what you have been taught during the course.

• Tactical Pull-up
• Pistol
• Double Jerk
• Windmill
• Bent Press (Tested but not as pass/fail)

 Tactical Pull-Up

Standards for this Exercise

Grip the bar with your palms facing forward. Use a thumbless grip and pull straight up from a "dead hang." Continue until the neck or chest touches the bar.

Men are required to perform a weighted tactical pull-up with a kettlebell hanging from their flexed foot.

Men’s Open Class
Up to 219lbs, use a 24kg.
More than 220lbs, use a 16kg

Men’s Master’s Class (over 50 years old)
Up to 219lbs, use a 16kg
More than 220lbs, use a 12kg

Women are required to perform one rep of a bodyweight tactical pull-up

Standard:

• You may not kick, swing or use momentum in any way throughout the pull.
• The bar and the front of the neck must connect. Lifting and touching the chin or underside of the jaw to the bar does not count.
• At the bottom, pause with your arms fully extended for one second before continuing.

If You Fail a Requirement

In order to be certified you must pass all requirements. If you fail one of the requirements you will have 90 days to send in a video to your instructor or visit your instructor in person to retest the requirement you failed.