If you haven't had the chance, please check out the recent interview with Carolyn Taylor Harris, RKC I conducted for Dragon Door.  Carolyn has made an inspiring transformation and continues to add more tools to her toolkit to help others.  One of the things I loved hearing about (and there's many things to celebrate in what she shared in our conversation) was a favorite drill she had for preparing for her RKC. Frankly, I had to try it right after our call... then I added it to my workout a few days later, and then for an advanced client's workout a few days after that. 

Fair warning, it's brutal. It's also a fantastic way to get a lot of use out of an otherwise light kettlebell... While Carolyn did this with the 16kg and then an 18kg (MUCH RESPECT), I first tried it with a 10kg and that was just fine with me.

So... what is "it" well... It's setting a timer for 5 minutes and doing continuous get-ups on one side. In my example, I grabbed the 10kg kettlebell on my right side and for five minutes, did strict and slow get-ups for the entire 5 minutes without setting the kettlebell down. For "rest" on occasion I would stay in a position for a couple of seconds (windmill for example) but would continue the movement.

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