GiryaGirl.com user Montana Badboy asked some great questions about the HKC and how to prepare for it:
Q: It's possible that an HKC training event will be coming close to my area, I am thinking about attending. Do you know anything about the HKC training and how it differs from RKC. It sounds like it's exactly what I'm looking for, and any suggestions on preparation would be greatly appreciated. I already own an copy of Enter the Kettlebell and have read it many many times, in addition to some of Pavel's other books, and I train with my 35lb kb every day ( swings, one-arm swings, clean and press, get up, snatches, windmills, renegade rows, and high pulls) and do pullups 5-6 days a week, anything I should really focus on? I want to be prepared.
A:
Hi, the HKC is the "entry level" kettlebell certification offered by Dragon Door - you cover the essential basics - which are extremely versatile and effective methods of training to use with your clients, and yourself. MANY of the concepts of the RKC are covered, including theory/practice, program design and more. You will leave there with a LOT to work with.
The physical test at the HKC for men is 5 strict pull ups or chin ups, for women, it is a 15 second flex arm hang (GiryaGirl, a fanatical pull up maniac finds that to be a little lax)
Make sure you are super solid with your kettlebell deadlift, swing (1 hand, two hand), and get up. If you haven't already, track down an RKC instructor and have them check your form
I will be adding more HKC certifications to the searchable calendar on here for convenience, in the mean time, the following certs are fairly close to you in Montana, but will still require some travel:
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HKC - squats also ?
qualify this by saying I haven't done HKC so defer to the experts - but I thought it included goblet squats also ? In which case you'd also want to work on your squats.
Goblet Squats
Yes! Goblet squats are also included as part of the HKC - I may have left that out of the above post as in my head, I see them as a precursor and "earning step" to the swing - oops! :) The HKC is addressed in a little more detail in the next Q+A: www.giryagirl.com/RKCvsHKCHairdoBacon