How to Physically Prepare for the RKC?
The following are some tips which will help you prepare yourself physically for the rkc. These tips are based on my own experience and those of other members of our community. If you have any questions or suggestions, please feel free to leave them in comments section below.
1) Get a good workout routine!
You need to get a regular exercise routine in place. You may want to start with walking, swimming, biking, weight training and so forth. I personally like doing yoga and Pilates regularly too. You don’t necessarily have to do all these things at once but it’s always nice to keep your body fit.
2) Don’t skip out on sleep!
If you’re going to be working out every day then you really need rest too! Sleep is very important especially if you plan to train hard every single day.
3) Eat healthy food!
It’s not just about getting enough calories, it’s also about eating right. Make sure you eat lots of fruits and vegetables, whole grains, lean proteins such as fish and chicken, nuts and seeds etc. Avoid processed foods (including sugar). Try to avoid alcohol too because it can affect your energy levels negatively.
Drink water instead of soda pop or beer when possible.
4) Watch your portions!
Make sure you don’t overdo it on food. You don’t need to eat as much as they do in those cooking shows on TV because you actually are exercising every day now! Eat until you’re no longer hungry but don’t stuff yourself either. Portions should be measured so that you’re eating just the right amount every time.
5) Get checked out by a doctor!
This is very important, particularly if you haven’t been working out or exercising at all. You need to get a full physical to make sure that you’re physically able to handle a tough workout routine. Your doctor can advise you on which exercises are good for you and which ones to avoid. This is particularly important for people over the age of 40 who may suffer from health problems they are unaware of.
6) Be patient and listen to your body!
Take it easy at first and work your way up slowly. Listen to your body, it will tell you if you’re doing something wrong such as exercising with a injury or if you’re over-doing it. Be sure to warm up properly before every workout too. If something hurts, stop!
It’s better to be careful than to hurt yourself and have to take time out to heal.
7) Find a good workout partner!
This is optional but having a training partner can be very helpful. If you have a friend who wants to train too, that’s great! Workouts can be more fun if you have someone to talk to and encourage you. It can also help keep you on track if you’re working out with someone else because you don’t want to let them down by quitting.
8) Find a good instructor for the rkc course!
Ensure that the instructor is qualified to teach you the rkc course. There are a lot of self-proclaimed instructors out there but only a few are actually qualified so make sure you do your homework first before signing up with someone. Also, find out what forms of payment they accept and go for the one that’s most convenient for you.
If you can tick all the boxes in the checklist above then you’ve done an excellent job and are ready to start your rkc training! Be sure to take it one step at a time and have fun with it. Training is meant to be enjoyed so don’t fret if you find it hard at first, it actually gets easier as you go along.
Get pumped and let’s get to it!!!!
Chapter 2: Rkc Course Part 1
RKC stands for Russian Kettlebell Certification. It is a course that involves the teaching of kettlebell techniques. It is broken down into 3 parts, the swing, the military press and the snatch. These are the 3 main movements of serious kettlebell training and they make up the bulk of the program.
There are many different versions of these exercises, some easier and some more difficult.
You must learn these properly in order to succeed in this training. It really is as simple as that. You will not get far in this without learning your techniques.
The swing: This is a very natural movement and one that you have probably indulged in many times as a child. If you have ever used a rope swing then you will definitely be familiar with the motion. It is more or less a pendulum motion where the kettlebell goes from one side to the other and you go with it. It is different from a seated two arm swing because that is more like sitting and swinging your legs back and forth, whereas this is standing up and leaning back with each swing.
The “go with the flow” concept is very important here. When the kettlebell goes back, you go back with it and when it goes forward, you go towards it a little and brace yourself for the impact of the kettlebell against your forearm. Your feet must be slightly wider than shoulder width and turned out slightly like when you’re doing a squat. It is important to keep your knees slightly bent in the start position although you will find that they will naturally straighten out a little when you begin to swing the kettlebell.
The key to this movement is to keep the kettlebell going back and forth and not just letting it swing out in a circle like a bat causing you to have to pull it back in. To do this, your elbow should brush your side with every back and forth motion of the kettlebell. Also, your wrist should stay firm and straight at all times. Watch yourself in a mirror to check your form or get a training partner to watch you.
The kettlebell military press: This is one of the most basic exercises, though many people do it incorrectly.
Sit on the floor with your knees bent and a kettlebell between your feet. Grasp the kettlebell and slide your hands apart, gripping it at either end. Press the kettlebell up directly over your head while keeping your arms straight and in a locked position. You should find a comfortable and balanced position but your elbows should not be locked (They should be slightly bent.) Bring the kettlebell back down to starting position.
Make sure you keep your head facing forward and do not look up at the kettlebell or back at your feet. Also, keep your shoulder blades drawn together and squeeze them towards the middle of your back to help protect against injury.
This is a great beginner exercise and it will build up strength in your arms, shoulders and core.
The kettlebell snatch: This is a more difficult exercise and one that should not be tried until you are very comfortable with the swing and military press exercises. It is one of the most natural motions we as humans can perform and that is to throw something. Think about how you would throw a punch or a kick, it’s basically the same thing.
Sitting on the floor, bend your legs and place the kettlebell between your feet. Grasp the kettlebell with both hands and slide your hands apart, just as you would for a two arm swing. However, instead of raising the kettlebell to shoulder height, you are going to quickly pull your hands back while whipping your arms through and flinging the kettlebell over your head. It should end up over your head and behind you while you are in a standing position.
The kettlebell will then fall back between your legs where you will catch it and bring it back to the starting position.
Like the two arm swing, make sure you are bending your knees and leaning back as the kettlebell flies over you. Also, your elbow should brush your side while whipping your arms through and your wrist stays straight.
Sources & references used in this article:
Influence of steel fibres on mechanical properties of geopolymer concrete by A Pulgur, L Divakar, RKC Gowda, B Nagesh – Green Buildings and …, 2019 – Springer
Compressive strength and water absorption characteristics of fly ash and wood ash replaced cement mortar bricks by L Divakar, RKC Gowda, A Pulgur… – Green Buildings and …, 2019 – Springer
Mechanical and Durability Study of Steel Fiber-Reinforced Geopolymer Concrete by APV Babu, RKC Gowda, L Divakar, C Vachan… – Green Buildings and …, 2020 – Springer
Environmental Impact Assessment of Building construction using RIAM analysis by RKC Tung – 1981 – PRI Project, Political Resocialization …
An integrated design flow in user interface and interaction for enhancing mobile AR gaming experiences by S Selvakumar, RKC Jeykumar – academia.edu
Tuberculosis Survey of Food Handlers on the Island of Oahu by RKC Koh, HBL Duh, J Gu – 2010 IEEE International …, 2010 – ieeexplore.ieee.org
Environmental impact assessment for building construction projects by JE Ferkaney, RKC Lee – American Review of Tuberculosis, 1945 – atsjournals.org
How to Smooth Out the Kettlebell Snatch by S Selvakumar, RKC Jeykumar – International Journal of …, 2015 – academia.edu
Performance of high-throughput sequencing for the discovery of genetic variation across the complete size spectrum by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com