Kettlebell Deep Six Benchmark

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I made this video awhile ago and wasn't going to post it as it's really long, however I just stumbled upon it and realised it might be useful to people even if you watch parts of it.

Deep Six is a kettlebell complex used as a test in an RKC Kettlebell Instructor Certification.

It consists of:
5 one arm swings
5 snatch
5 clean and press
5 squat
1 reverse TGU
Repeat on other side
All completed for 5 total rounds, alternating sides and without putting KB down.

The way to prep for the Deep Six is to complete the complex with rests. Begin with 60 seconds between sides and rounds. First reduce and eliminate rests between sides. Then reduce and eliminate rests between rounds.

In the video I'm completing the test with a 12 kg bell, which is really light for me, but it was my rest week and I used the Deep Six as an easy workout.

Yours in health and fitness!

Kat