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  1. #1
    mxb
    mxb is offline Junior Member
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    Default RKC Minimum - Respectable Reps for 12 Minutes?

    I am brand new to using a kettlebell. I bought "Enter the Kettlebell" and I have been working on the RKC Minimum. I am really enjoying the simplicity of the workout and I find it very very challenging.

    Here is my question? What is a respectable number of repetitions of the two handed swing to hit during the 12 minute time period?

    I realize this is different for everybody, but I am curious what a decent number would be to give myself a goal to shoot for.

    My apologies if this has been answered on the forum in another thread. I could not find the answer through my searches.

    Thank you very much everybody.

  2. #2
    Chad Paulus is offline Senior Member
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    Welcome! The PM is a great program. I would recommend making sure your form is perfect on each rep. Your first and last rep should be identical when it comes to form. When you start to fatigue and your form starts to go, set the bell down, take some time to recover whether that's 30 sec or 2 min, and then start again. Over time you will find your endurance will get better and you can recover faster from your sets.

    If your brand new to swings you could start with 10 reps, rest, repeat, then gradually increase reps and shorten your rest periods while maintaining form. I don't think there is a magic answer when it comes to reps, you need to listen to your body and don't sacrifice form for more reps.
    Chad Paulus -- RKC/HKC, FMS, RN

    [CENTER]“You cannot walk towards your Greatness you can only walk away from it.”[/CENTER]
    [CENTER]- [I]Keith Kochner[/I][/CENTER]

  3. #3
    Mitchcumstein is offline Member
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    Not all swings are created equally - quality over quantity every time. Good luck with your training.

  4. #4
    Rickard is offline Senior Member
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    I'm gonna agree with everyone on the quality before quantity, let your body tell you where to stop. A comfortable stop as Pavel puts it.

    With some consistent training you should be able to hit around 240 reps in 12 min, or 20/min pace for 12min. When you start moving over that hump I say it's respectable, as long as the quality is as good in the end as the start.

    Good luck mate

  5. #5
    SPH-NW is offline Senior Member
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    Like Com. Rickard stated 20reps/min which is roughly 30sec on/30sec off, is a good rep range to shoot for, for beginners. Tracy Reifkind has some great insight for what to do with the swing and programing. I highly suggest her dvd's.
    And dont be in too much of a rush to go to the ROP. Many wise people have suggested staying on the PM for a long while. And I can so for me I always end up back with the PM.

  6. #6
    johnbeamon is offline Senior Member
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    The most common benchmark is 30sec work/30sec rest, and most people of average geometry swing a pendulum between the knees around 20 reps/30sec. Swinging a too-light bell for 12min doesn't teach you anything new. Nor does faking technique for two more reps.

    When you train get-ups, begin to focus on getting vertical and shoulder-wide. A too-wide stance with a hip out to the side will align the bell overhead at about 1 o' clock relative to your spine. Presses eventually need to be vertical instead of diagonal; begin to work on that now.

  7. #7
    mxb
    mxb is offline Junior Member
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    Thanks for the good comments everybody. Very much appreciated.

  8. #8
    JSStevensRKC is offline Senior Member
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    5 to 40

    There is no magic number, it's all relative to where you are starting from and the bell.

    That being said it takes about 1.5 seconds to perform a single rep.

    I've found that the most reps the average person with good technique can swing all out in one minute without rest is around 40.

    If the bell is really heavy for you, then 10-20 reps per minute is good.

    For some clients they may actually need to be limited to 5 or 10 reps per minute for safety and form, then pattern the movement and repeat.

    However you approach it, just perform sets in the range of 5 to 20 and rest as long as you need to ensure good form.
    John Scott Stevens, RKC II, CK-FMS
    [URL="www.OmahaEliteKettlebell.com"]Omaha Elite Kettlebell[/URL]

    [URL="https://www.facebook.com/OmahaEliteKettlebell"]https://www.facebook.com/OmahaEliteKettlebell[/URL]

  9. #9
    schnieder is offline Senior Member
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    at least a few hundred, four hundred on the high end IMO

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