Conviction Kettlebell Club – Achievements and Challenges

The following is a list of Challenges and Achievements our Kettlebell Club members can take on at any time. Many of these will take years of training to complete. But that’s the beauty of them.

Long term goals keep us motivated but also require us to be smart with our training. We can’t push too hard today and risk injury if we want to be strong, healthy, and crushing these challenges a year or two from now.

Upon successful completion of any of the following Achievements or Challenges, you will be awarded with a certificate and have your name and accomplishment listed on our Wall of Honor.

Please note: Proper form must be maintained throughout every repetition of every movement. These Achievements and Challenges are about mastery. See below for proper form criteria.

Video evidence is required for each Achievement Level and Challenge.
Please submit all videos through TrueCoach or email.

Achievements

In Russia kettlebells are a matter of national pride and a symbol of strength. In the olden days, any strongman or weighlifter was referred to as a girevik, or “kettlebell man”.

Pavel Tsatsouline, Enter the Kettlebell!

Our basic Achievements are broken down into “Girevik Levels”.

Each level consists of the same four movements: the Get-up, the Clean and Press, the Goblet Squat, and one hundred Snatches in five minutes.

As the level increases, so too does the size of the bell.

All four criteria for each level must be achieved in a single thirty-minute session. Exercises must be completed in the order listed.

Girevik Level 1

Men:

  • Get-up x 1 on each side with a 24 kg bell
  • Kettlebell Clean and Press x 5 on each side with a 24 kg bell
  • Kettlebell Goblet Squat x 20 with a 24 kg bell
  • Kettlebell Snatch x 100 total reps in 5:00 with 20 kg bell

Women:

  • Get-up x 1 on each side with a 16 kg bell
  • Kettlebell Clean and Press x 5 on each side with a 16 kg bell
  • Kettlebell Goblet Squat x 20 with a 16 kg bell
  • Kettlebell Snatch x 100 total reps in 5:00 with 12 kg bell

Girevik Level 2

Men:

  • Get-up x 1 on each side with a 28 kg bell
  • Kettlebell Clean and Press x 5 on each side with a 28 kg bell
  • Kettlebell Goblet Squat x 20 with a 28 kg bell
  • Kettlebell Snatch x 100 total reps in 5:00 with 24 kg bell

Women:

  • Get-up x 1 on each side with a 20 kg bell
  • Kettlebell Clean and Press x 5 on each side with a 20 kg bell
  • Kettlebell Goblet Squat x 20 with a 20 kg bell
  • Kettlebell Snatch x 100 total reps in 5:00 with 16 kg bell

Girevik Level 3

Men:

  • Get-up x 1 on each side with a 32 kg bell
  • Kettlebell Clean and Press x 5 on each side with a 32 kg bell
  • Kettlebell Goblet Squat x 20 with a 32 kg bell
  • Kettlebell Snatch x 100 total reps in 5:00 with 28 kg bell

Women:

  • Get-up x 1 on each side with a 24 kg bell
  • Kettlebell Clean and Press x 1 on each side with a 24 kg bell
  • Kettlebell Goblet Squat x 20 with a 24 kg bell
  • Kettlebell Snatch x 100 total reps in 5:00 with 20 kg bell

Challenges

Deep 6

Complete the following with one bell for five rounds on each side with no rest:

  • 5 one-arm swings
  • 5 snatches
  • 5 clean and presses
  • 5 one-arm front squats
  • 1 reverse get-up

Challenge can be completed with any sized bell (men minimum weight – 20 kg, women minimum weight – 12 kg). Challenge can be completed multiple times at different bell sizes.

e.g. Completing the challenge with a 24 kg bell earns the participant a “Deep 6 – 24” certificate. Completing the challenge with a 28 kg bell earns them a “Deep 6 – 28”. etc.

Secret Service Snatch Test

200 Kettlebell Snatches in 10:00

  • Men: 24 kg bell
  • Women: 16 kg bell

Long Cycle Lite

Double Kettlebell Clean and Jerk x (Bodyweight in pounds ÷ 10)

e.g. 170-pound male must complete 17 reps.

  • Men: Double 24 kg bells
  • Women: Double 16 kg bell

Long Cycle Beast

Double Kettlebell Clean and Jerk x (Bodyweight in pounds ÷ 10)

e.g. 170-pound individual must complete 17 reps.

  • Men: Double 32 kg bells
  • Women: Double 24 kg bells

Atlas

  • Men: Clean and Press ½ bodyweight sized bell with one arm
    • <120 lbs – 24kg
    • 120-132 lbs – 28kg
    • 133-150 lbs – 32kg
    • 151-168 lbs – 36kg
    • 169-185 lbs – 40kg
    • 186-200 lbs – 44kg
    • Over 200 lbs – 48kg
  • Women: Clean and Press ⅓ bodyweight sized bell with one arm
    • <110 lbs – 16kg
    • 110-126 lbs – 18kg
    • 127-139 lbs – 20kg
    • 140-150 lbs – 22kg
    • Over 150 lbs – 24kg

Proper Form Criteria

Get-up:

  • Bell must be lifted from and returned to the floor with two hands.
  • Working side wrist must be kept straight throughout the entire movement
  • Working side shoulder must remain packed throughout the entire movement
  • Working side elbow must be kept straight throughout the entire movement
  • Working side knee must stay relatively vertical and must not collapse in when transitioning to the Tall Sit position
  • Hips must be squared between the Lunge and Kneeling Windmill position on way up and down
  • There must be a pause in the lockout position at the top, with feet under hips, shoulder packed, and glutes contracted
  • Knee must return softly to the floor when transitioning from standing to Lunge position
  • Bell must not be carried over the body when switching from one side to the other

Clean and Press:

  • Clean:
    • Back must remain neutral throughout entire movement
    • Heels, toes, and balls of feet must remain planted throughout entire movement
    • Kettlebell handle must pass above knee level
    • No forward movement of the knees during the upswing
    • The arc of the kettlebell is kept close to the body
    • Kettlebell smoothly connects with the forearm and upper-arm in the rack position
  • Press:
    • Must pause motionless in the rack position, with the fist below the chin, before each press
    • Working wrist must be kept straight throughout the entire movement
    • Press must occur with knees locked out, neck neutral, and no back bend (slight lean to the side is acceptable)
    • Heels, toes, and balls of feet must remain planted
    • Shoulder must remain packed throughout the entire movement
    • Pause in the lockout position with shoulder packed and elbow locked out completely

Goblet Squat:

  • Neutral spine and neck must be maintained throughout entire movement
  • Knees must track the toes at all times
  • Heels and toes must remain planted at all times
  • Pause and stay tight in the bottom
  • Hips and shoulders must ascend at the same time
  • Hips and knees must extend fully at the top of the exercise

Snatch:

  • Back must remain neutral throughout entire movement
  • Bell must be hiked back and snatched overhead to lockout position in one smooth movement
  • Bell must land in lockout without jarring the shoulder, banging the forearm, or causing the elbow to bend
  • Bell must be in line with the head in lockout
  • There must be no hyperextension of the back at the lockout
  • Knees and hips must fully extend at the lockout
  • Heels, toes, and balls of feet must remain planted throughout entire movement