The RKC Deep Six Kettlebell Workout

Kettlebell Training

 

The RKC Deep Six Kettlebell Workout provides a valuable lesson in the proven effectiveness of practicing six fundamental kettlebell exercises:

  • Snatches
  • Swings
  • Cleans and Presses
  • Squats
  • Turkish Get-Ups

Boom.  

There’s power in peeling away the minutiae to attack time-tested exercises.  

The less, but better approach.

Practicing the fundamentals regularly will deliver predictably great results.  

It’s dangerous to make claims, but I feel it’s hard to argue on the effectiveness of exercises like snatches, squats, pressing, turkish get-ups and swings.  Especially with intelligent workout design.   

It’s rare to find a person who doesn’t make massive progress by fully committing to a training program focused on improving the fundamentals, the basics.

Nevermind kettlebell training for a quick second, this applies to any training methodology.  People who go all in on becoming the best they can be with the basics of any training method reap big rewards in nearly all physical categories (strength, stability, endurance, mobility, work capacity, power, etc).  Beyond that, new doors are opened more progressive athletic endeavors.

The holy grails of body transformation, fat loss and lean muscle gain, can be achieved equally well through fundamental training.  When fat loss occurs and layers of usable muscle are built, weight loss becomes a myth as well.  People look in the mirror and like what they see, sometimes at a heavier weight than where they started! 

One of the biggest tragedies in the health and wellness is how the general public has been fooled into believing exercise must be sexy, hardcore or extreme to be effective.

It doesn’t.  

Simple doesn’t mean worse and complex doesn’t mean better.  

God, it feels good to say that.  

Fitness is cyclical in what’s popular, no different than fashion or haircuts.  The old ways will become the “new” ways once again.  It’s easy to drift away from fundamental exercise, the tried and true. 

“Sexy” is always a bit tempting, isn’t it?  

Shit, sexy training tempts me every day.  Especially with the exponential growth of social media platforms like Instagram, Facebook, and YouTube.  We are exposed to it more than ever.

The fundamentals shouldn’t be neglected because they are the pillars from which great progression is built.  Give them a chance to work wonders for you, as they have for millions of people.  

Let’s chat about this workout, shall we?…

As mentioned in the opening comments, the RKC Deep Six Kettlebell Workout is designed around snatches, swings, cleans and presses, squats and turkish get-ups.  These are “big bang for your buck” exercises.  

For early visualization, here is a snapshot plucked from the Meauxtion Pinterest board:

The RKC Deep Six Workout

Workout Structure… 

Each of the movements will be performed in the order above, 1 through 5, starting with snatches.  Complete all 5 reps of snatches, proceed on to 5 reps on single arm swings, 5 reps of clean to press, etc.  

This workout uses one kettlebell, so keep in mind each exercise must be performed on BOTH SIDES OF THE BODY before advancing.

Again, the exercise order and repetition structure of The RKC Deep Six Kettlebell Workout looks the following:

5 Snatches

5 Single Arm Swings

5 Clean to Press

5 Squats

1 Turkish Get-Up

The Turkish Get-Up is the only exercise that uses a different rep structure, 1 per side.  

Because this is a single kettlebell workout, you’ll be changing hands/sides after each Turkish Get-Up.  

How do you go about changing sides?

Ideally, you’d change hands without letting the kettlebell touch the floor.  The requires a hand to hand transition similar to this: 

 

However, if you’ve never executed a hand to hand transition, don’t attempt it under fatigue.  Body position, timing, coordination all change when you’re tired.  It can be a great way to wreck yourself.  

In this situation, set the kettlebell down and pick it up with the other hand, continue on.  No worries.  

Rest period management is an important aspect of getting the most out of work capacity training.  The decision to increase or decrease rest periods will depend on your fitness level and past experience.  It is better to start with longer rest periods and complete more rounds with better quality movement.    

In general, plan on resting 1-2 minutes between each round.

Remember, each round consists of one full cycle through the exercises (snatches to turkish get-ups) on each hand.

Complete 3-5 total rounds.

Workout Summary: 

  • 5 reps per exercise (except Turkish Get Ups) per arm.
  • 3-5 total rounds
  • 1-2 minutes rest after each round.

Personal Recommendations…

Common sense isn’t always so common.  

Keep water and a towel nearby.  Hands lubricated with sweat on introduces the possibility of losing hold of the kettlebell.  A solid grip is important to have with most kettlebell exercises.  Snatches, swings and clean are all exercises that rely heavily on having a good grip on the kettlebell.

Exclude any exercises you’re unfamiliar with.  Practice them another time, not when you’re tired or too stubborn to remove them.  You should be proficient in each of the drills listed before you engage in this workout.

How often should you do this workout?  Honestly, not that often.  In the short-term, you could use this workout two or three times a week.  However, adaptation to physical stress can occur quickly, particularly if it’s the same pattern of physical stress (doing the same thing over and over without change).

Without making adjustments to load progression, additional reps, decreasing rest or mixing in variation, the encouraging gains experienced in the beginning when training stimulus will remain the same.   

Scale this workout to your abilities.  If you require fewer reps per exercise, decrease the reps.  If your body needs more time to recover, add more rest.  If 3 rounds is a bit aggressive, crush 2 rounds.  If you burn through 5 rounds no problem, increase the weight of the kettlebell next time.  

Progression is a long-term play.  Build up smart.  

If you want more progressive kettlebell workouts like this, check out Forest Vance’s Kettlebell Challenge Workouts.  

Screen Shot 2017-06-06 at 9.22.28 AM

Forest designed a bunch of challenging turn-key workouts to keep a person progressing for a long time. 

Turn-key workouts often serve as benchmarks to measure increases in physical fitness, or they can function to limit decision fatigue when trying to decide on the workout for the day.  I’ve used them both ways with success.  

For more exercise ideas and workouts updated daily, make sure you subscribe to M[EAUX]TION on the following platforms:

Make sure you take action on this RKC Deep Six Workout, it’s a good one.  Also, make sure to leave me a comment on how you made out.   

Cheers to your effort…

Kyle 

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