RKC News - November 2015

The "Beast Tamer" is the ultimate RKC strength test and consists of 3 exercises with the 48 kg kettlebell (The Beast):

• weighted Tactical Pull Up
• Pistol Squat
• Military Press

These three different exercises must be performed consecutively. For every athlete, there is at least one exercise where they cannot benefit from their height or body weight, and one must push beyond their limits to master it.

A very challenging task is usually the Tactical Pull Up for all tall and heavy challengers, while the Press is more difficult for lighter challengers. The Pistol Squat is nearly impossible without a very high level of balance, mobility/flexibility, and a lot of strength.

Most trainees can swing a 48 kg kettlebell and perform a deadlift with it. Some can also execute a Bent Press or a clean with it, but only a few can perform a Tactical Pull Up, Pistol Squat, or Military Press with the "Beast," even as a single exercise. Mastering all three exercises requires tremendous overall strength!

The weighted Tactical Pull Up starts from the "dead hang" position (completely hanging) with the kettlebell suspended by a chain between the legs. Then, the chin must be pulled completely over the bar and controlled.

In the Pistol Squat, the kettlebell is held in front of the chest, one leg is extended forward, and then the squat is performed down to the lowest position. The extended leg must not touch the ground during this. After completing the squat, the position is briefly held with the extended leg to demonstrate control.

Many stomp with the standing leg on the ground before starting the exercise to make the soles of their feet more sensitive, thus achieving better control/balance.

In the Press, the kettlebell is brought into the rack position with a clean and then pressed upward from there. The wrist and upper body must remain straight, and a push from the legs is not allowed. In the end position, the lockout is briefly held correctly, and then the kettlebell is pulled back into the rack position and safely set down.

Thiemo Nass RKC II

1. Beast Tamer of Germany
   sportschmiede-stuttgart.de

Currently, there are only 13 official "Beast Tamers" listed worldwide? One of them is in Germany. The "Iron Maiden" is the female variant of the "Beast Tamer."