UKC Viking Warrior

Exercise combo: Overhead deadlift.
Duration: 6, 12, or 30 minutes.
Kettlebell(s): 2
Points: 5 points per repetition can be earned
Level: From novice to expert

 

One repetition starts with one kettlebell overhead and one kettlebell hanging, neutral standing position, and ends in the same. The hanging kettlebell is brought dead to the ground while the other kettlebell remains overhead. Come back up into neutral standing position with the kettlebell still overhead. This is one repetition. Repeat.

The overhead lockout requires the kettlebell to be located above the shoulder with a full elbow lockout, which is 0 flexion or straight arm. If the elbow achieves more than 5% flexion, it’s a no rep. If the elbow remains in flexion between 1 and 5% for longer than 2 seconds, it’s a no rep. Judging elbow flexion is tough and will remain at the discretion of the judge.

The switch from hang to overhead should happen with a hang or dead clean. A dead clean can be part of a rep, whereas a hang clean is not part of a rep. Meaning, start your rep going down, weight is dead, you come up fast to dead clean the hanging weight into racking position. This is possible, but not recommended for the overhead version. Unlimited switches allowed.

Novice can perform racked deadlifts.

Rest can be in any of the following positions:

• Overhead
• Overhead and racked
• Overhead and hanging
• Racked
• Racked and hanging

 

Point deduction:

• • No knee and/or hip extension achieved in the neutral standing position upon return from the deadlift
    -1 point
  • No neutral standing position achieved before lowering from overhead
    -1 point
  • No proper overhead lockout achieved or maintained during the deadlift
    -1 point
  • Heel(s) leave the ground during the squat
    -1 point
  • Kettlebell not dead on the ground (bouncing or not touching)
    -1 point

No rep:

• Incorrect exercise
• Other requirements not met
• Excessive torso rotation or incorrect spinal alignment

 

Warning:

• Switching in a way other than defined

 

Disqualifications:

• Putting the weight down before time is up
• Letting both weights hang
• Two warnings for the same fault
• Unsafe lifting

 

Barefoot is recommended. Even weights required.

 

Categories:

Novice 0 up to 3 years of kettlebell training

Male	Female
Group Age 01. Adolescents 13 to 19 02. Adults 19 to 35 03. Masters 35 to 45 04. Masters II 45 to 55 05. Masters III 55+ 06. Open	Group Age 07. Adolescents 13 to 19 08. Adults 19 to 35 09. Masters 35 to 45 10. Masters II 45 to 55 11. Masters III 55+ 12. Open

Intermediate 3 up to 6 years of kettlebell training

Male	Female
Group Age 13. Adolescents 13 to 19 14. Adults 19 to 35 15. Masters 35 to 45 16. Masters II 45 to 55 17. Masters III 55+ 18. Open	Group Age 19. Adolescents 13 to 19 20. Adults 19 to 35 21. Masters 35 to 45 22. Masters II 45 to 55 23. Masters III 55+ 24. Open

Advanced 6 up to 12 years of kettlebell training

Male	Female
Group Age 25. Adolescents 13 to 19 26. Adults 19 to 35 27. Masters 35 to 45 28. Masters II 45 to 55 29. Masters III 55+ 30. Open	Group Age 31. Adolescents 13 to 19 32. Adults 19 to 35 33. Masters 35 to 45 34. Masters II 45 to 55 35. Masters III 55+ 36. Open

Expert 12 or more years of kettlebell training

Male	Female
Group Age 37. Adolescents 13 to 19 38. Adults 19 to 35 39. Masters 35 to 45 40. Masters II 45 to 55 41. Masters III 55+ 42. Open	Group Age 43. Adolescents 13 to 19 44. Adults 19 to 35 45. Masters 35 to 45 46. Masters II 45 to 55 47. Masters III 55+ 48. Open

Amateur kettlebell sport competitors will automatically be in the Intermediate or higher class, depending on their years of training. Professional kettlebell sport competitors will automatically be in the Advanced or higher class, depending on their years of training. For example, an amateur kb sport competitor with 2 years of training will be placed in the Intermediate class.

 

How to submit your entry?

• Follow the guidelines set out for filming
• Submit your entry on the Facebook group following the format listed below

The format to use when submitting your entry is:

Group: (choose from above)
Weight: (choose your weight)
Reps: (number of total reps within time)
Time: (6, 12 or 30 minutes)

If you’re not submitting from your own Facebook account, include your name in the entry, and a way to contact you.

Here is an example entry for the Viking Warrior on YouTube.

Scaled entry

 

 

Certificate

Each participant that enters and completes the 6, 12, or 30 minutes will get the opportunity to download their certificate of completion.

Why this combo?

I designed this kettlebell combo to test weaknesses in the thoracic, shoulder, and squat mobility.

The overhead lockout requires good shoulder mobility, great tricep strength, and stability. Moving down into a squat while keeping the kettlebell overhead requires great core strength, good thoracic mobility and of course good squat mobility. Lifting the dead and overhead weight back up requires leg strength plus everything else previously mentioned. It’s a simple but super effective kettlebell combo that brings any warrior to its knees.

 

Why allow multiple switches?

The objective is to get out as many valid reps as possible, but also provide the opportunity for everyone to join in. In the end, the more switches you do, the fewer reps you get out.

 

Neutral standing

A neutral standing position is where the feet are positioned in-line with each other and under the hips or squat position. This position is required after deadlifting the kettlebell. The shoulder, hip, knee, and ankle joint should all be aligned if looking side-on.

 

Scaling

The scaled version of this discipline in novice is as follows:

• Overhead kettlebell replaced with a racked kettlebell

You can also submit a scaled entry if you’re not in the novice category, however, mark it as SCALED/UNOFFICIAL. It’s perfectly ok to enter for a bit of fun.

 

Instruction and details