The RKC Deep 6 Kettlebell Workout

Here is a brief YouTube video demonstrating and explaining the workout for those that want to watch and listen: https://youtube.com/shorts/6nAeWRaDB3Q?si=UH424FVv0w7tCtCf

For the full writeup, continue reading.

The RKC is the Russian Kettlebell Challenge — an organization that popularized kettlebell training and introduced the world to this "hard style" kettlebell method back around 2001.

The RKC Deep 6 is a kettlebell circuit designed by the RKC to practice the big 6 fundamental kettlebell exercises.

Those big 6 kettlebell exercises include a blend of ballistic (explosive) and grind (slow, traditional) movements. The RKC big 6 are:

1. Squat

2. Swing

3. Clean

4. Press

5. Snatch

6. Turkish get up

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Here's how it is adapted for the RKC Deep 6 Kettlebell Circuit/Workout:

5 x snatches each side

5 × 1 hand kettlebell swings each side

5 x clean & press each side

5 x offset front squats each side

1 Turkish get down/up each side

Repeat as desired.

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You can do this multiple ways. 

Many people do all exercises back to back in 1 hand, without setting the bell down between exercises until the Turkish get up is complete. Then they'll set the bell down, rest, and do the same on the opposite side. This is an example of a kettlebell chain complex (pairing multiple exercises for the same number of reps with the same 'bell back to back without rest).

Personally, I prefer circuits instead of chains and complexes. So I treat each exercise as an independent set.

I'll do 5 snatches left. Rest briefly. 

Do 5 snatches right. Rest briefly.

5 x 1 hand swings left. Rest or do a quick hand to hand swing transition.

5 x 1 hand swings right. Rest.

5 clean & presses left. Rest.

5 clean & presses right. Rest.

5 offset front squats holding the bell in the left hand. Rest.

5 offset front squats holding the bell in the right hand. Rest.

Turkish getup or get down left side. Rest.

Turkish getup or get down right side. Rest.

Repeat circuit as desired.

The amount of rest intake between each side and each exercise depends on how heavy the kettlebell I'm using, and how close each set is to failure for me. The harder the set, the more rest I take between sides/exercises. If it's a fair distance away from failure (like in the video) my rest will be quite short – maybe just 15-30 seconds.

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Both variations (complex or circuit) work well. Which you choose depends on a few factors, not least of which, is your personal preference.

I prefer the circuit fashion – doing each set on 1 side, resting, repeating the exercise on the other side, resting, before moving on to the next exercise (as a traditional circuit) – because it allows me to prioritize quality reps, it allows me to use heavier, more challenging weights per exercise, and is better suited for strength, power, and hypertrophy.

But, if you're limited and using a lighter kettlebell; or if you're trying to get more of a conditioning effect (rather than a strength effect) the chain complex is more appropriate.

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Injury Prevention with the Ballistics

With kettlebell ballistics people often get injured because they don't control the arc of the bell. Avoid injury and form issues by keeping that bell close to the body during these explosive, ballistic movements.

“Tame the arc.”

That's a topic for an entirely different article, but for now, I'll leave you with that. 

Enjoy the day.

https://youtube.com/shorts/6nAeWRaDB3Q?si=KJnte9Jf2HngcZ9o