Kettlebell training and class plans co-written by the RKC UK Team Leaders.
Structured, interesting and intelligent workouts, focused on general strength, mobility and conditioning.
Based around the kettlebell Big Six - Swings, Cleans, Presses, Snatch, TGU, Squat - and mastery of bodyweight movements.
The only officially authorised RKC training sessions available to non-RKC instructors and the general public.
Every session is scalable to educate and improve beginners and challenge more experienced trainees and athletes.
Prep
A
Unbroken Warm-Up 1
3 Rounds: Shoulder Dislocate x 10 Alternate Step Back Lunge x 5L/5R Swings x 10 (light/medium)
B1
Push-Up
2 x 6
B2
Plank Drag Through
2 x 6
B3
SP Goblet Squat
2 x 6
B4
Russian KB Swing
2 x 15
C
SMKB USMC Swing Test
@ 70 lb
D
Cannonball Thruster
1 x 25
Recovery
E
Cool Down
Any mobilitty/stretching you 'enjoy' eg Dead hangs. UDDD
Prep
A
Spartan Project Warm-Up
Repeat x 2: Hip CARS x 3 + Neck CARS x 5 + Shoulder CARS x 3
B1
KB Mud Drag
3 x 3
B2
Alternate Dead Clean & Push Press
3 x 10
B3
Burpee
3 x 5
C1
Alternate Dead Clean & Push Press
3 x 10
C2
Advanced Sprawl
3 x 2:00
D
KB Gorilla Row
1 x 100
E1
Monkey Squat
1 x 6
E2
Dead Hang
1 x 15
E3
Child's Pose
1 x 60
Prep
A
TCC Mobility 1
Repeat 3x continuously: Neck rolls x 10 (5L/5R) Shoulder dislocate x 10 Hip Circles x 10 (5L/5R) Step Back Lunge x 10 (5L/5R)
B
Single Arm KB Clean
3 x 20
C
Standing Band Row
3 x 15
D
KB Press Ladder
E1
Pause Crunch
3 x 10
E2
SP KB Russian Twist
3 x 10
E3
Roll Out
3 x 10
Recovery
F
AW Cooldown A
Up Dog Down Dog x 3 + Dead Hang x 30s Then: Bretzel Stretch x 60s/side or Child's pose x 60s
RKC UK Team Leader Craig first became an RKC back in 2008, after travelling to Denmark, and was one of the first people in the country to do RKC II in 2011. He was part of one of the very first batches of RKCs in the country and went on to achieve his RKCII in San Jose in 2011, alongside Dan John and under the watchful eyes of John and Andrea DuCane. He's been RKC UK Team Leader since 2023.
RKC UK Team Leader Shell Gilkes has a 20-year background in studying and teaching movement and was lucky enough to discover RKC as the route she took into strength training in 2014. This pathway has enabled her to hone her skills within the RKC school of strength, and she became RKC UK Team Leader in 2023.
When you join a team you’re getting more than programming, you’re joining an online community.