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  1. #1
    Mitchcumstein is offline Member
    Join Date
    Nov 2010
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    Wales, UK
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    Default Just signed up for a HKC

    Any tips for success?

  2. #2
    bwwm is offline Senior Member
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    Sep 2010
    Location
    Desert South West USA
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    Default

    The form/technique critique is very strict, so be sure to see an RKC to be sure you have the three movements pretty well dialed in. Be prepared to do a full day's worth of swings, GS and GetUps. Bring a snack or two in case lunch is cut short.

    One of the RKCs posted a very nice set of YouTube videos that meet the recent RKC criteria updates. I will try to find the link and post it here.

  3. #3
    Mitchcumstein is offline Member
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    Nov 2010
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    Default

    Great stuff, thanks for that.

  4. #4
    AndrewR is offline Senior Member
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    Jan 2009
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    Melbourne, Australia
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    Default

    bwwm hits it on the head -

    Be fit enough to withstand a day of training. I've been present at HKCs where we did ~700 swings for the day. That doesn't mean do 1000s of swings in training. But it means do some heavy 2 hand swings in sets of 10-20, do some one hand swings, some heavy deadlifting. For goblet squats you won't usually be asked to go above 5 so you can work up to reasonably heavy weights here. Get Ups, work singles each side and focus on being able to do it smooth and slow, like tai chi with load.

    Make sure you've got adequate flexibility to squat to full depth, and in the T spine to allow you to have your arm straight up in the GU.

    The HKC is an awesome day. Don't forget your snacks!

    Helpful blogs - http://networkedblogs.com/sdbML

    http://www.northerncoloradokettlebel...-workshop.html

    http://dragondooraustralia.wordpress...hkc-wrap-up-2/

    http://dragondooraustralia.wordpress...ssing-the-hkc/

  5. #5
    Mitchcumstein is offline Member
    Join Date
    Nov 2010
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    Wales, UK
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    Default

    Many thanks Andrew, great links.

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