RKC C-License Strength and Technique Test

The candidate performs a complete Turkish Get Up per side with the designated test kettlebell (according to the Snatch Test Size table).
The left side is performed first, followed directly by the right side.
Each phase must be executed stably, fluidly, and without technical breaks.

Technique Criteria (all must be met):
❒ A complete Get Up left and right has been successfully completed
❒ The kettlebell is securely picked up and set down with both hands at the beginning and end
❒ The wrist of the working side remains neutral/straight
❒ The shoulder of the working side remains "packed" throughout, the elbow is extended
❒ The supporting shoulder remains active – no sinking
❒ The heel of the working side remains firmly on the ground – even during the lunge, standing up, and returning
❒ The knee is controlled and gently set down during the return
❒ The arm with the kettlebell remains nearly vertical throughout the entire movement
❒ The cervical spine remains neutral
❒ In the standing end position: extended knees, engaged glutes, no hyperextension of the lumbar spine

The candidate performs a total of 100 two-handed hardstyle swings with the designated swing test kettlebell (according to the Snatch Test Size table) within 5 minutes.
The test consists of 10 sets of 10 repetitions, with 30 seconds per set.

• The tester gives the start signal for the next set every 30 seconds
• The repetitions are counted aloud
• The kettlebell may not be set down during a set
• If a set is not completed fully or the technique breaks multiple times, the test is considered failed

Technique Criteria (all must be met):
❒ 10 sets of 10 repetitions were performed within the correct time frame
❒ The kettlebell was controlled when picked up from the ground and set down
❒ The back remains neutral throughout – especially in the lowest position
❒ The cervical spine is neutral or slightly extended
❒ Heels, balls of the feet, and toes have firm ground contact; knees point towards the toes
❒ Shoulders are consistently "packed"
❒ In the backswing, the kettlebell grip remains above the knees
❒ The arms are extended in the backswing
❒ When standing up, the knees do not push forward (no propulsion at the ankle)
❒ In the end position of the swing: extended hips and knees, straight back
❒ The kettlebell is in line with the extended arms
❒ Exhalation occurs during hip extension (biomechanically coordinated)
❒ In the standing position, abdominal, glute, and thigh muscles are visibly engaged
❒ At the highest point, the kettlebell is weightless for a moment
❒ Timing: body tension occurs before the peak; the hip hinge begins only when the upper arm touches the chest

Participants of online workshops or submissions who did not complete the exam in the in-person workshop must document the practical exam (Turkish Get Up Technique Test & RKC 100 Swing Test) via video.

The video recording serves as official proof of performance and will be evaluated by the responsible workshop leader.

❒ The entire exam must be documented in one unedited recording
❒ Camera angle: side perspective, all movement phases must be clearly visible
❒ Audio and video quality: free of disturbances and clear – no evaluation possible with technical deficiencies
❒ Kettlebell and entire body must be fully visible – from the beginning to the end of the exercise
❒ Turkish Get Up: both sides (left & right) must be shown without interruption
❒ RKC 100 Swing Test: all 10 rounds of 10 repetitions must be recognizable in 30-second intervals without cuts
❒ The recording must visibly and understandably show all technique criteria of the respective exercise

The video must be made accessible to the workshop leader within 90 days after the workshop.

Recommended platforms:

• YouTube (unlisted)
• Facebook (only visible to the link holder)

The decision regarding the acceptance or rejection of the exam performance lies with the responsible workshop leader.
If technical deficiencies are identified (e.g., blurry image, obscured joint positions, poor audio quality), the video will not be counted.
In this case, the exam can be resubmitted.