I had the most amazing experience this past weekend at the Hardstyle Kettlebell Certification (HKC)! After a year of training with kettlebells under the watchful eye of a Russian Kettlebell Challenge (RKC) instructor, I decided I wanted to take a bigger step. Instead of just working out with kettlebells, I wanted to prove I had what it takes to be certified in their use and instruction. For me, that meant attempting the HKC, a one-day course that provides in-depth instruction on kettlebells, and certifies attendees to instruct others in the kettlebell swing, squat, and Turkish get-up.
Our course was hosted by two local RKCs, Liz and Lena, and our instructor was Master RKC Andrea DuCane (pictured with me above), also known as the “Kettlebell Goddess” thanks to her instructional DVD of the same name.
We had 19 candidates of varying backgrounds. Some had never used a kettlebell before in their lives. Others had used kettlebells, but never received formal instruction. Still others, like myself, were experienced kettlebellers who had trained with one or more RKC instructors.
In mid-April, when I decided I was going to attend the May 15 HKC in my local area, I was concerned about whether I would pass. Approximately 10-30% of those who attend a HKC do not pass. While I had been training for some time, I knew there were issues with my form that needed improvement. I was also very weak on the Turkish get-up, and felt like I needed lots of practice.
I spent the next four weeks working intensely three or four times a week – both on my own, and with three local RKCs who helped me train. The changes in my form were significant, and noticeable. I grew so much stronger, and beamed with pride when one of my trainers told me my form looked good.
When it came time for the HKC, I was nervous, but confident in my abilities and knowledge. And then the course began! Andrea started from the very beginning, teaching us to swing the kettlebell the same way we would teach clients. We practiced corrective drills, and worked with partners in order to gain hands-on experience training and critiquing others. When she thought it would help us learn, Andrea would have one of us demonstrate their swing in front of the class, so the candidates could observe what needed to be corrected. It’s one thing to demonstrate an exercise. It’s quite another to help someone else demonstrate it correctly! Suffice to say, working to help our teammates and other candidates helped us learn a lot!
We spent the morning working on swings and Turkish get-ups, and then had a quick workout before breaking for lunch. Our workout? RKC planks (I’m going to have to talk about these in my next ab exercise article), swings, and walking while holding the kettlebell overhead with one arm extended. We were beat!
After lunch, Andrea helped us work through squats, we practiced heavy one-hand swings (16kg for ladies and 20kg for men) and then we revisited the Turkish get-up. We were also punished with a 30-second planks when fellow candidates used unsafe form to pick up or set down their kettlebells. (I had been warned this might happen, so I made sure my training partner and I were not the ones who committed an offense!) Then it was time for our test!
The first element of testing was actually done at the beginning of the day: a 15 second flexed arm hang for the ladies or 5 pull-ups or chin-ups for the guys. But the meat of the test came at the end of the day. First we had to demonstrate perfect one-hand swings. Then we had to do goblet squats. We finished up this part of the test with a Turkish get-up. I was nervous so I went in the first group to get my testing out of the way. As I watched my fellow candidates, I was so impressed at how far many of them had come! While not everyone had developed perfect technique, many people were well on their way, and others had made major strides!
Once we demonstrated all of the exercises, it was time for the teaching test. Someone in the class would volunteer to act as a trainee (or “victim”). They did something incorrectly, and the candidate being tested would identify the problem, and then have the victim do a corrective exercise we had been taught that could help correct the problem. We were judged on our ability to select the appropriate corrective drill, professionalism, and communication skills. It was fun to apply our new training skills!
When it was all over, we finished up with another killer workout: swings and squats. Sounds simple, right? Well, my legs were burning and I was eyeing a lighter kettlebell longingly by the time we were done (but I finished up with the heavier one, never fear)!
Finally, it was time to get our results. When I approached Andrea, Liz, and Lena for my scoring sheet and results, Andrea immediately told me that I passed. YAY! She then showed me the scoring sheet Lena completed when she was evaluating me, and I’d fulfilled all of the mandatory requirements and all but one of the “recommended” requirements, and Lena had noted that my instructional corrections were good. I was so proud that I had passed, but also that I had done well enough to have my abilities reflect positively on those who prepared me for the day. Unfortunately, not all of my fellow candidates passed that day. But they did learn quite a bit, and I know most of them will be able to earn their HKC designations soon.
So what now? Well, I have the pride and satisfaction of achieving this goal. I never did this to become a trainer – I did it for me. However, when I was at the certification, I saw how much of a draw helping others can be. I often turned to fellow candidates and shared something I’d learned from one of my instructors, that I thought might help them. While I don’t think that personal training will ever be a career for me, I can now train people in the three foundational kettlebell exercises if I chose to do so! And I know that’s something I’ll look forward to doing on an ad-hoc basis. I already have a few friends who are interested to learn from me, and I’m excited that I now have the tools to teach them safely and properly. And in the meantime, I have tools I can use to improve the effectiveness of my own training, every day.
But even if that never happens, I have the wonderful people I met, the great instruction I received, and the knowledge that I set out to accomplish this, and I succeeded!
Liz Muirhead, HKC, at your service.
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What an awesome experience Liz and all your training is paying off because you look great!
I wish Kettlebell Training is that common in Dubai. So far, there’s only one place teaching it and I am not even sure if it’s good. The timings are also off as I’m working. I am doing KB on my own (which is not so good..about that back, it is ok now, I somehow managed to correct my form). I wish there’s a certification like that here too!
Grace, there are RKCs in Japan, so maybe you can get a session and form check the next time you go home to visit DH’s family! People on dragondoor.com are always happy to review videos too. Glad you are training safely!
you rock!!
You amaze me! So inspiring!
Liz, Congratulations. I think what you did is a great thing. It is wonderful to improve yourself and at the same time get the skills and certification to help others. Again well done! BTW I finally bought a 16 kg KB and you are one of my inspirations to do so.
Congratulations! I am proud of you! I am looking at doing the same thing as you — getting HKC as a personal goal. What I am really worried about is that flexed arm hang! I am having trouble getting my legs to be still! I read that the count starts when your body is still (didn’t I read that)?
I was hoping you could shed some light on that.