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The HKC (HardStyle Kettlebell Certification) is the new entry level instructor certification course presented by Pavel and Dragon Door, who are also the founders of the RKC. The RKC is considered the "Black Belt" kettlebell certification of the fitness world, and requires passing three extremely physically and mentally demanding days of instruction, training, and testing. It is not meant for everyone, and there are some who are unsure whether they are able to commit to it. That is where the HKC fits in perfectly.
Attending an HKC provides an opportunity to learn the foundational exercises of the RKC and kettlebell world - the Swing, the Turkish Get Up, and the Goblet Squat - and will leave you having a much better understanding of the benefits of the kettlebell for you and your clients.
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Like the RKC, the HKC includes a qualifying test of physical strength. The RKC is famous for its mandatory snatch test—that immediately sets a high bar for those wishing to qualify as an RKC. We take pride in this. Many fitness certifications have no physical test whatsoever, allowing that curious anomaly of an obviously out-of-shape trainer dispensing advice to clients who are clearly fitter than they are!
To ensure that those who register for the HKC have a reasonable level of fitness, Pavel settled on an entry-level pullup test for men and a flexed-arm hang test for women based on the US Marine Corps'.
- Men will be required to complete 5 pull ups
- Women will be required to complete a 25 second flexed-arm hang.
As with the RKC, the HKC will be earned through diligent testing of each candidate. Besides having to pass the requisite pullup/flexed-arm hang test at the outset of the workshop, each HKC candidate will be evaluated for technical proficiency and teaching skills at the end of the workshop and will then be granted either a pass or fail.
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You will leave the HKC with a wealth of knowledge, including:
* A deep understanding of the true benefits of kettlebell training—for both yourself and your clients
* A solid knowledge of vital kettlebell training safety procedures
* A workmanlike grasp of the fundamentals of biomechanics—to ensure your clients move with perfect form and avoid injury
* A grasp of the key HardStyle skills and principles of strength
* The ability to competently perform the three foundational kettlebell exercises (the Swing, the Get-Up, and the Goblet Squat)
* The confidence you can now correctly teach the three essential kettlebell exercises—and troubleshoot common technique problems
* The unique HKC template for designing an unlimited number of effective kettlebell workouts.
* Understand why mastery of the kettlebell swing is fundamental to high-level HardStyle practice
* How to develop power through compensatory acceleration and overspeed eccentrics
* How to train hip extension for back and knee health and athletic performance
* How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force
* How to recruit the lat as a "core muscle" to improve the spine safety and glute strength
* How to increase power with the biomechanical breathing match
* A safe, effective modality for developing different types of endurance
* Explosive training techniques for more effective fat-loss
* The deadlift: the most "functional" exercise of all
* The two-arm swing and corrective exercises
* The concept of rooting and two key drills for developing it
* The one-arm swing
* The hand-to-hand swing
* Russian relaxation exercises to enhance the acquisition of skilful movement, increase power and endurance
* The two hundred year history of the get-up
* The get-up as an assessment tool
* The strength and health benefits of the get-up
* How to correctly perform the get-up and teach corrective drills
* How to move from mobility to stability, then from stability to strength—and why this progression is crucial for truly effective kettlebell work
* The get-up, shoulder mobility and stability exercises. The role of the lat in shoulder stability and strength—and advanced lat facilitation techniques
* How to employ and teach steering strength
* The concepts of leakage and linkage—and their importance for effective kettlebell lifting
* How to perform the goblet squat and corrective drills
* "Strength stretching" for the hips
* How to overcome gluteal amnesia
* How to most effectively stretch the hip flexors to dramatically improve athletic performance, back health, and posture
* How to modify the squat stance for a client with back problems
* An alternative squat exercise for overweight clients
* Why "sport specific training" is inappropriate for 99% of the coaches and athletes—and a powerful alternative
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* What makes kettlebell training unique?
* What Russian research says about the benefits of kettlebell training?
* What is "Hardstyle"?
* Kettlebell safety 101: ten key items
* The Swing: its benefits, technique, teaching progression, and remedial drills
* The Get-Up: its benefits, technique, teaching progression, and remedial drills
* The Goblet Squat: its benefits, technique, teaching progression, and remedial drills
* HKC program design
* The three key principles of effective training identified by Russian sports scientists: continuity of the training process, waving the loads, and specialized variety,
* Ten program design tools for an unlimited variety of effective kettlebell workouts:
o Rep Ladders
o Weight Ladders
o Time Ladders
o Breathing Ladders
o Reverse Ladders
o Drop Sets
o Super Sets
o Timed Sets
o Series
o Active Recovery Exercises
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An HKC certification course costs $499 if you sign up at least 21 days ahead of time. After that, the price goes up to $599. This is for a one-day workshop that will leave you certified as a kettlebell instructor, and will provide you with the invaluable tools to become a successful trainer in a competitive industry. Plus, you will take home a thorough manual written by the masters of the kettlebell.
PLUS, if you find that you loved the HKC upon passing it and want to aim high for the RKC, you may deduce the entire HKC certification fee that you paid from the RKC certification course fee if you take the RKC course within one year of passing the HKC. The HKC is the perfect opportunity for people who are interested in becoming RKC certified to get a taste of what the RKC is all about, with no loss to you!
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The following have been taken from the evaluation forms that were filled out by the eight participants of the Santa Barbara HKC:
If I were asked to summarize my experience of the Hardstyle Kettlebell Certification Training in a couple of sentences, I would say:
"It was amazing to learn from the RKC instructors. Working overseas, I can only learn so much from videos and books. Anyone who trains with kettlebells should attend, even if they do not plan to train anyone."
"Been doing kettlebells for 2 years -- never thought I could learn so much to improve my skills in just one day! Amazing!"
"Very useful and informative. Definitely need to help train and teach others the basics of kettlebells."
"Very helpful in getting hard-style kettlebell form dialed in."
"It was very informative and practical. I appreciate the no-frills, sticking to the basics approach."
"Everyone was very professional and very down to earth. Felt right at home, but was still challenged in both technique and conditioning (in a good way)."
"If you are seeking a kettlebell experience, there are a lot of current choices. To ensure you are properly trained and have the best experience, choose Dragon Door's HKC/RKC only."
"Don't need a couple of sentences: 'Awesome!' "
How did the Hardstyle Kettlebell Certifications course compare with any other training you have taken in physical exercise -- in terms of quality, scope of material, and practical use?
"Forget everything else, this has been by far the best."
"For anyone planning on taking the RKC, it is a great way to see what the expectations are. Even though it was only learning three moves, it was a lot of information."
"Excellent."
"Very high quality, laser focus on the important bits, attention to detail and high standards. Tough love FTW. Simple but not simplistic. Efficient yet effective."
"I took Zumba once... is there even a comparison? Ha! "
"This was my first certification, so I don't know; I will be gunning for an RKC!"
"Being thorough with each move keeps the quality and experience to Pavel's expectations and sets his program above the rest."
"Very high quality and standard."
So, is it worth it? Draw your own conclusion!
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