What the HKC can do for you

Attend the HKC and leave with these major advantages:

  1. A deep understanding of the true benefits of kettlebell training—for both yourself and your clients
  2. A solid knowledge of vital kettlebell training safety procedures
  3. A workmanlike grasp of the fundamentals of biomechanics—to ensure your clients move with perfect form and avoid injury
  4. A grasp of the key HardStyle skills and principles of strength
  5. The ability to competently perform the three foundational kettlebell exercises (the Swing, the Get-Up, and the Goblet Squat)
  6. The confidence you can now correctly teach the three essential kettlebell exercises—and troubleshoot common technique problems
  7. The unique HKC template for designing an unlimited number of effective kettlebell workouts.

And discover all this and more in the course of your HKC training:

  1. Understand why mastery of the kettlebell swing is fundamental to high-level HardStyle practice
  2. How to develop power through compensatory acceleration and overspeed eccentrics
  3. How to train hip extension for back and knee health and athletic performance
  4. How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force
  5. How to recruit the lat as a “core muscle” to improve the spine safety and glute strength
  6. How to increase power with the biomechanical breathing match
  7. A safe, effective modality for developing different types of endurance
  8. Explosive training techniques for more effective fat-loss
  9. The deadlift: the most “functional” exercise of all
  10. The two-arm swing and corrective exercises
  11. The concept of rooting and two key drills for developing it
  12. The one-arm swing
  13. The hand-to-hand swing
  14. Russian relaxation exercises to enhance the acquisition of skilful movement, increase power and endurance
  15. The two hundred year history of the get-up
  16. The get-up as an assessment tool
  17. The strength and health benefits of the get-up
  18. How to correctly perform the get-up and teach corrective drills
  19. How to move from mobility to stability, then from stability to strength—and why this progression is crucial for truly effective kettlebell work
  20. The get-up, shoulder mobility and stability exercises. The role of the lat in shoulder stability and strength—and advanced lat facilitation techniques
  21. How to employ and teach steering strength
  22. The concepts of leakage and linkage—and their importance for effective kettlebell lifting
  23. How to perform the goblet squat and corrective drills
  24. “Strength stretching” for the hips
  25. How to overcome gluteal amnesia
  26. How to most effectively stretch the hip flexors to dramatically improve athletic performance, back health, and posture
  27. How to modify the squat stance for a client with back problems
  28. An alternative squat exercise for overweight clients
  29. Why “sport specific training” is inappropriate for 99% of the coaches and athletes—and a powerful alternative

Take home an information packed HKC instructor manual:

  1. What makes kettlebell training unique?
  2. What Russian research says about the benefits of kettlebell training?
  3. What is “Hardstyle”?
  4. Kettlebell safety 101: ten key items
  5. The Swing: its benefits, technique, teaching progression, and remedial drills
  6. The Get-Up: its benefits, technique, teaching progression, and remedial drills
  7. The Goblet Squat: its benefits, technique, teaching progression, and remedial drills
  8. HKC program design
  9. The three key principles of effective training identified by Russian sports scientists: continuity of the training process, waving the loads, and specialized variety,
  10. Ten program design tools for an unlimited variety of effective kettlebell workouts:
    1. Rep Ladders
    2. Weight Ladders
    3. Time Ladders
    4. Breathing Ladders
    5. Reverse Ladders
    6. Drop Sets
    7. Super Sets
    8. Timed Sets
    9. Series
    10. Active Recovery Exercises

As with the RKC, the HKC will be earned through diligent testing of each candidate. Besides having to pass the requisite pullup/flexed-arm hang test at the outset of the workshop, each HKC candidate will be evaluated for technical proficiency and teaching skills at the end of the workshop and will then be granted either a pass or fail.

Read strength test requirements

The HKC™ strength test

The test is based on the US Marine Corps’. The requirements are 5 pullups or chinups for men and a 15sec flexed-arm hang for women.

Pullup/Chinup

(1) Sweatshirts will be removed during the conduct of the pullup/chinup event in order to observe the lockout of the elbows with each repetition.

(2) Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Any assistance up to the bar will not be used to continue into the first pullup/chinup.

(3) The bar must be grasped with both palms facing either forward or to the rear.

(4) The correct starting position begins when the student’s arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless.

(5) The student’s legs may be positioned in a straight or bent position, but may not be raised above the waist.

(6) One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a student rest his chin on the bar.

(7) The intent is to execute a vertical “dead hang” pullup/chinup. A certain amount of inherent body movement will occur as the pullup/chinup is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pullup/chinup. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pullup/chinup is not authorized. If observed, the repetition will not count for score.

(8) A repetition will be counted when an accurate and complete pullup is performed.

(9) Gloves, chalk, or other grip aids are not allowed.

Flexed-Arm Hang

The goal of the flexed-arm hang event is for a student to hang with the chin above the bar for 15 sec. The procedures are:

(1) Assistance to the bar with a step up, being lifted up, or jumping up to the start position is authorized.

(2) The bar must be grasped with both palms facing either forward or to the rear.

(3) The correct starting position begins when the student’s arms are flexed at the elbow, the chin is held above the bar and not touching it, and the body is motionless. At no time during the execution of this event can a student rest her chin on the bar.

(4) The clock stops as soon as the student’s chin is no longer above the bar.

(5) Gloves, chalk, or other grip aids are not allowed.

To book go here:

Dragon Door’s HKC (HardStyle Kettlebell Certified) Instructor Workshops- U.S. and Worlwide
Click here for Certification Course Information – Register now!

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3 Responses to “What the HKC can do for you”

  1. Bradley Apuzzi Says:

    anyone for offering this, It’s actually exactly what I was looking about msn. I had prefer to pick up opinions coming from an individual, in lieu of a company web page, that’s the reason why I love blogs so much. Thanks!

  2. shari teoh Says:

    hi i would like to do HKC anychance of a course comming to perth western australia?

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