I’ve been in the kettlebell game for almost 20 years now. I did my first RKC certification back in 2009 in Minnesota, with Pavel as the lead instructor. Since then, I’ve attended dozens of certifications, as a participant and as an assistant, on both the RKC and SFG sides. I think they’re both great, and I’ve learned a ton from each.

One of the more curious things is the new RKC testing standards. The 100 swing test: 10 sets of 10 hardstyle one-hand swings in 5 minutes, 24kg for men, 16kg for women, good form throughout. Back stays neutral, shoulders packed, full hip and knee extension at the top, heels weightless for a moment at the apex of each rep.

Funny enough, we already have something almost identical as one of our kettlebell challenge tests at the FVT Warrior Wellness studio.

If you’re already fit and have been training consistently, this is a great test of what kettlebells can really do for you. Here’s how you could use it as a full workout:

Today’s workout (if you’re short on time and already trained):

• WARM UP – 2 rounds of 30 seconds each: face-away from wall KB deadlifts; KB halos; down dog w heel pedals
• MAIN WORKOUT – Set your timer for 30-second intervals. Do 10 one-hand KB swings at the top of each work period. Pick a weight that challenges you but one that you can keep perfect form with. Alternate hands each set. Your rest is from the time you finish your 10 reps of swings until the next 30-second interval starts.
• COOL DOWN – :30 each of – kneeling hip flexor stretch; sphinx pose; child’s pose

That’s 15-ish minutes total, 5 minutes of real intensity plus a solid warm-up and cool-down, and that can be your whole session for the day.

This is not a beginner workout; I wouldn’t recommend it if you’re just getting started. But once you’ve built up some training experience, it’s a great option for a short, high-intensity day.

Speaking of which, stay tuned, because a lot of what we’ll be building the foundation around in our July / August KB Challenge is exactly this: swings, fat loss, and short workouts like this one, building you up toward being able to hit a test like this by the end. I’ve also got a new app launching for the next challenge, so this next round should be pretty cool.

That’s it for today.

Have a great week!

— Forest

P.S. Did you miss the weekend sale on Warrior Flow Isometrics? It's still available! - It's not on quite as much of a discount, but still at a great deal - and it's perfect if you're looking for an alternative to kettlebells, want something easier on your joints, want to ease back into a routine, or want some injury prevention work. Check it out at the link below:

-> Warrior Flow Isometrics​