Monday, December 29, 2008

Do YOUUUU understand the words that are comin' outta my mouuuuuuth?

It's amazing that there's always someone who'll wait 'til close to the 11th hour and then email people in a panic, wondering how to cover their arses.

The updated RKC certification requirements have been out for a while now, folks. Get to know them. Start to love them. We've posted these new requirements on the main RKC website, on the Dragon Door forum, and on the instructor forums. More than a few RKCs have sent these new requirements out in emails and posted them on their blogs & websites. If information is light, then this updated RKC prep information should be downright blinding at this point.

If your instructor doesn't know these and prepares you to take the snatch test differently, fire your instructor! If you told your instructor that the RKC snatch test requirements were anything other than what you see posted below, fire yourself. [Have I heard of both of these situations happening at RKC certifications where I taught? YOU BET!]

I was thinking of cutting & pasting the entire page on here for such folks to read, but then I realized that they were missing the "bottom line". So here it is... taken directly from the RKC website.

Kettlebell Snatch Test Requirements
An RKC candidate is required to put up the number of reps matching his or her weight in kilograms, up to 100 repetitions.

Students heavier than 100kg are still required to do only 100 reps. For instance, an 60kg student needs to perform 60 snatches, an 82kg student 82 snatches, a 100kg student 100 snatches, a 122kg student 100 snatches.

Kettlebell Sizes

Men Open Class 24kg
Men Masters (50 and Older) 20kg

Women Open Class 16kg*
Women Masters (50 and Older) 12kg

* Women under 50kg /110 pounds in the open class may opt to perform 80 repetitions with a 12kg kettlebell instead.

You will be given 5min to complete the test.

You are allowed to make as many hand switches as you wish. The sum of both arms is scored.

You are allowed to set the kettlebell down and rest. If you have let go of the kettlebell before it has touched the ground (dropped it rather than set it down), your attempt will be disqualified. This applies to the last repetition as well.

You are allowed to make multiple back swings.

FINALLY... one last piece of advice: Don't "eyeball" anything. If you think you had good form on your snatches, you think you got your reps done in 5 minutes, you think you weigh a certain number of kilograms, and/or you think you were using the right kettlebell, then CHECK, CHECK, CHECK, and RE-CHECK until you are ABSOLUTELY SURE.

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