The RKC Deep Six Kettlebell Workout is movement challenge that creates a potent cardio and strength training effect using six of the best kettlebell exercises. 

• Snatch
• Swing
• Clean and Press
• Squat
• Turkish Get-Up

There are hundreds, if not thousands of kettlebell exercise variations stemming from these six exercises.  

The “original 6” kettlebell exercises create the foundation on which pretty much all other results-based kettlebell training is built.  

For the home gym, this type of training is perfect.    

The RKC Deep Six Kettlebell Workout ONLY requires 1 kettlebell and leverages HIGH VALUE exercises.  

The RKC Deep Six Workout

The RKC Deep Six Workout leverages the effectiveness of the six premiere kettlebell exercises.  

Snatch, swing, clean and press, squat and Turkish Get Ups.  

Here’s what the workout looks like.

Workout Structure

Each movement is performed in the order above, 1 through 5, starting with snatches.

Complete 5 snacthes, move to 5 reps of single-arm swings, then 5 reps of clean to press, and so on.

Each exercise must be performed on BOTH SIDES OF THE BODY before advancing to the next exercise.

Again, the exercise order and repetition structure of The RKC Deep Six Kettlebell Workout looks the following:

5 Snatches

5 Single Arm Swings

5 Clean to Press

5 Squats

1 Turkish Get-Up

• 5 reps per exercise (except turkish get-ups) per arm.
• 3-5 total rounds
• 1-2 minutes rest after each round.

Turkish get-ups are the only exercise following a different rep structure, 1 rep per side.  

Change hands/sides after the Turkish Get-Up.  

Changing Sides with the Kettlebell 

If possible, transition the kettlebell from side-to-side without letting the kettlebell touch the floor.  

This requires a hand-to-hand swing transition, which looks this:

If you’re unfamiliar with hand-to-hand transitioning, don’t worry.   

Slow the kettlebell and set it down.  Pick it up with the other hand and continue the workout.

Rest Periods

Rest periods are an important consideration for training hard and smart.   

Exert, then rest.  Gear up for the next round.

The decision to increase or decrease rest periods will depend on your fitness level and past experience.  

It’s better to start with longer rest periods and shave the rest period duration down as you see fit.  Chase movement quality, not extreme fatigue.    

In general, plan on resting 1-2 minutes between each round.

Hands Dry and Know the Exercises

Keep a towel nearby to dry your hands.

Snatches, swings and clean are all exercises that require a good grip on the kettlebell.

If sweat gets between your hands and the kettlebell, it’s extremely slippery and can result in slippage.  Losing hold of a even a light kettlebell will destroy bones. 

Exclude any exercises you’re unfamiliar with.  I say again, learn all of these exercses in isolation, free of accumulating fatigue and sloppy body position.  

You should be proficient in each of these exercise before trying this workout.

How often should you do this workout? 

You could use this workout 2-3 times a week.  

Monitor your fatigue level and don’t force a workout if it’s not right.  

People get excited about exercise and tend to overdo it.

I’d suggest positioning this workout in with other activities like active mobility training, resistance training, steady-state cardio and plenty of walking.

Yes, walking.  Walking will change your body and life.

Weight

You’ll have to play around with the best weight.  Sounnds like shit advice, but different fitness levels will find different weights challenging.  

Males might want to start with 16kg-24kg.

Females might start with 12kg-20kg.

These are general weight recommendations.  Go heavier or lighter depending on your fitness level.  

Investing in 3 different weight kettlebells is a nice approach.  

A light, medium and heavy option.  This allows for regressing or progressing the load used for an exercise if needed.

Scale this Workout to YOUR Fitness Level

Adaptation to physical stress can occur quickly with discipline and consistency.

If you do the same workout over and over, without your gains will come to a halt.  

Simple ways to INCREASE the difficulty:

• Increase kettlebell weight
• Add more reps per exercise
• Add more rounds per workout
• Decrease the length of rest periods in between rounds

Did you cruise through all 5 rounds no problem?  Bump up to the next size kettlebell.  Increasing weight is a simple way to challenge your training. 

Conversely, to DECREASE the difficulty, do the exact opposite of the bulleted points above.

• Decrease kettlebell weight
• Lower the reps per exercise
• Lower reps per exercise
• Remove rounds per workout
• Increase the length of rest periods in between rounds.

Kettlebell training is brutally effective, and few other gym tools are as versatile. 

The RKC Deep Six Workout is a good example of how effective simple exercises can be.  

You’re getting cardio and strength in one shot, while keeping the workout time efficient.   

Forget spending hours in the gym.  

Turkish Get Up Favoritism

Turkish Get Ups are a game-changing exercise.  

TGUs are my go-to movement for building total body strength.

They’re incredible.  Maybe a little more of a learning curve, but well worth familiarizing.

👉 Read more about one of my favorite TGU and swing workouts here.

Learn more about kettlebell training

👉 Kettlebell Swings|Benefits and Workout Ideas

👉 3 Fresh Turkish Get Up Variations

👉 Kettlebell Clean – Press – Squat Combination