RKC Big Six Workout

The RKC is based on six main exercises that are tested using kettlebells based on weight classes. They include the Swing, Get-up, Clean, Squat, Press, Snatch. There are many other drills and corrective exercises covered during the workshop, but for testing purposes the Big-6 are the star for a reason. These six exercises comprise full-body functional strength and conditioning, that is unparalleled using minimal time and equipment.

The RKC Big Six:

The Big-6 include exercises of pulling, pressing, squatting as well as functional movement patterns like hinging, lunging, rolling, as well as shoulder stability and mobility. Every exercise is presented within the context of the principles of hardstyle training, posterior chain driven, power breathing and full-body recruitment.

The purpose of the RKC technique test, is about performing each exercise with perfect technique. The rep range of each set of exercises is enough to correctly demonstrate each drill using the principles of hardstyle strength.

Why not take the full-body strength and conditioning focus of the RKC Big-6 and put it into a short circuit? It is not only a great workout, but a perfect way to practice for the test.

At the RKC, we require participants to use their snatch size bell for testing. However, sometimes it is necessary for certain people to go a bit heavier to elicit the right technique. For example, it may be necessary to have a strong athlete test with a heavier bell for cleans or presses. If the bell is too light, they don’t need to maintain high tension during the set and end up “faking” it instead of using the principles of hardstyle strength.

For casual kettlebell enthusiasts, pick a load that works to produce the best technique possible. For instance, maybe go a little lighter for the get-up and snatch, and a little heavier for the cleans and swings.

Choosing the Right Kettlebell

Here are some guidelines for kettlebells sizes:

• Men: 16kg to 24kg
• Women: 8kg (18lb) to 16kg

Rest as needed, however the less rest you take between sets the more metabolic impact the workout will have.

When performing the grinds; presses, front squats, and get-ups, take your time. Think of it as a set of single-reps. Don’t rush your grinds.

Conversely, on your swings, cleans, snatches, don’t slow them down. That doesn’t mean rushing through the top of the swing, or the rack of the clean or the lockout of the snatch. The top of each rep is your “rest”, and don’t slow down at the backswing, drive up fast to hip-extension.

Starting with the get-up is a great strength and mobility warm-up and prepares you for the rest of the set. And I’ve added a set of double cleans for practice and conditioning.

The RKC Big Six Workout:

Get-ups: 1/1

Swings: 10/10

Cleans: 5/5

Presses: 5/5

Double Cleans: 5

Front Squats: 5

Snatches: 5/5

Repeat 3-4 times.

This article was originally published on dragondoor.com and is republished here with the kind permission of Dragon Door.

Original URL: https://dragondoor.com/blogs/blog/rkc-big-six-workout