WHITE: Requirements:
Deadlift
Conditions: Lift the kettlebell from the ground to waist level and back down using two hands.
1 Arm Deadlift
Conditions: Lift the kettlebell from the ground to waist level and back down using one hand.
2 Hand Swing
Conditions: Swing a kettlebell back between the legs then in front of you with two hands.
YELLOW: Requirements:
1 Arm Swing
Conditions: Swing a kettlebell back between the legs then in front of you with one hand.
High Pull Catch
Conditions: Two-hand clean a single kettlebell from the platform to chin level.
Goblet Squat
Conditions: Pick up the kettlebell by its horns and hold it even with (may be used as a counter balance).
Squat below parallel, rest your elbows inside your knees pushing the latter out, pause, and stand up.
PURPLE: Requirements:
(Minimum Requirement to attend All Levels Class)
Goblet Press
Conditions: 2 Hand high pull a kettlebell once and press it strictly overhead to lockout.
Goblet Squat &Press
Conditions: 2 Hand high pull once, squat below parallel as you begin your ascent press the bell overhead to lockout
ORANGE: Requirements:
Clean
Conditions: Clean a kettlebell sitting on the platform with one pre-swing.
Press
Conditions: Clean of cheat clean a kettlebell once and press it strictly overhead to lockout.
High Pull Swing
Conditions: Two-hand clean a single kettlebell from the platform to chin level.
GREEN: Requirements:
Push Press
Conditions: The student will clean one kettlebell, dip their knees to absorb the impact(knees must track the toes), and immediately rebound into a push press.
Snatch
Conditions: Snatch a kettlebell with one arm and then the other.
Push-up
Conditions: Push your body up from one inch off the ground without touching knees to floor.
BLUE: Requirements:
Double Swing
Conditions: Swing two kettlebells back between your legs and in front of you up to chest level.
Double Clean
Conditions: Clean a pair of kettlebells sitting on the platform with one pre-swing.
Pull-up and 15 second hang
Men – pull-up
Conditions: The student will hang on the bar with a palms forward thumbless grip and pull up from a dead hang until their neck touches the bar.
Women – 15 Second Hang
Conditions: Student will position themselves so that their chin is above bar level
Student must hang independently from the bar for 15 seconds
RED: Requirements:
(Minimum Requirement to attend Advanced Level Class)
Double Squat
Conditions: Clean a pair of kettlebells to your chest once, narrow your stance, if necessary, and squat below parallel.
Double Push Press
Conditions: Clean two kettlebells once and push press them overhead to lockout.
Pull-up – Women
Conditions: The student will hang on the bar with a palms forward thumbless grip and pull up from a dead hang until their neck touches the bar.
Weighted Pull-up – Men
Conditions: The student will hang on the bar with a palms forward thumbless grip and pull up from a dead hang, with(Men 10kg) until their neck touches the bar.
Get-up
Conditions: Lie on your back, pick up the kettlebell with both hands and press it with one. Slowly stand up, proceeding through the high bridge while keeping your loaded arm straight and vertical. Assist yourself by pushing into the ground with the free arm. Slowly reverse the movement.
BROWN: Requirements:
Double Snatch
Conditions: Snatch a pair of kettlebells overhead.
Double Press
Conditions: Clean two kettlebells once and press them strictly overhead to lockout.
Windmill
Conditions: The student will lift a kettlebell overhead in a safe manner of their choice. Keeping their back leg straight and vertical and their feet slightly turned away from the kettlebell they will fold forward and sideways as deep as prudent.
BLACK: Requirements:
Pistol
Conditions: The student will stand on one foot holding the other leg in front of them. They will lower themselves at least to parallel and come up.
RKC Snatch Test
Kettlebell Snatch Test Rules
The candidate grips the kettlebell handle. Upon the testing instructor’s command the clock starts and the candidate swings the kettlebell back between the legs and snatches it overhead in one uninterrupted movement to a straight-arm lockout. The snatch may be performed with or without a knee dip, however the knees must be straight at the lockout. The testing instructor will announce the number of the repetition once the elbow and the knees are fully locked and the kettlebell and the candidate are visibly motionless or he will call a “No count”. An unlimited number of hand switches and back swings is allowed.
The candidate may set the kettlebell down and rest as many times as he or she wishes to.
A repetition is given a “No count” if the candidate has
- Failed to lock out the elbow
- Pressed out the kettlebell to the finish
- Failed to stop all movement (the kettlebell, the body, and the feet) at the lockout
- Touched the chest or the shoulder with the working arm and/or the kettlebell on descent.
- Placed the free hand on the knee or thigh
The test will be terminated if the candidate has
- Three incidents of “No count”
- Touched the kettlebell or the working arm with the non-working arm, except when switching hands
- Let go of the kettlebell before it has touched the ground (dropped it rather than set it down).
- The testing instructor will announce the time elapsed if asked to.
- Chalk is allowed; belts, gloves, wrist wraps and other supportive equipment are not.
Kettlebell Snatch Test Requirements
The sum of both arms is scored. Depending on the gender, age, and bodyweight, the candidate must perform the following number of reps in the specified time:
Men Open Class up to 60kg/132lbs 20kg 100/5min
Men Open Class over 60kg/132lbs 24kg 100/5min
Men Masters (50-64) 20kg 100/5min
Men Seniors (65 and over) 20kg 50/3min
Women Open Class up to 56kg/123.5lbs 12kg 100/5min
Women Open Class over 56kg/123.5lbs 16kg 100/5min
Women Masters (50-64) 12kg 100/5min
Women Seniors (65 and over) 12kg 50/3min
Attendance of 30 advanced classes required
Tactical High Bridge Get-up with RKC standard weight
Double x 5 with RKC standard press weight