The KOR Benchmarks
These 6 standard exercises are a way for KOR members to track their progress and measure improvement. Under each exercise you will find a brief description of the movement, the various benchmark levels as determined by KOR trainers, as well as a video demo and a video tip.
Swing
The kettlebell swing is a weighted hinge movement that utilizes the hamstrings. Beginning in a deadlift position, the kettlebell is swung back between the legs in a hinge, and then returned forward through the momentum of the hips until the arms are perpendicular to the body.
| Level | Women | Men |
|---|---|---|
| L1 | 16kg | 24kg |
| L2 | 24kg | 32kg |
| L3 | 32kg | 48kg |
Swing Standard
Swing Tip
Press
The overhead press is a one-armed press that begins with a kettlebell in the rack position. The lats engage to press the kettlebell straight overhead so that the arm is straight in line with the body. The elbow must completely lock at the top before returning the kettlebell to the rack position. This movement requires upper body and core strength.
| Level | Women | Men |
|---|---|---|
| L1 | 16kg | 24kg |
| L2 | 20kg | 32kg |
| L3 | 24kg | 48kg |
Press Standard
Press Tip
Pull Up
The pull up is an upper-body exercise performed through a pulling motion. It begins hanging from the bar with palms facing forward. The lats engage and the arms bend to pull the body up until the chin is over the bar. The arms then straighten until the body returns to the hang position.
| Level | Women | Men |
|---|---|---|
| L1 | 1 | 5 |
| L2 | 5 | 10 |
| L3 | 10 | 20 |
Pull Up Standard
Pull Up Tip
Turkish Get Up
The Turkish Get Up (TGU) is a full body exercise that tests overall stability and strength. It involves a series of movements that begin on the floor, move to the standing position, and then end on the floor. The kettlebell is kept straight up in the overhead press position during the TGU.
| Level | Women | Men |
|---|---|---|
| L1 | 16kg | 24kg |
| L2 | 24kg | 32kg |
| L3 | 32kg | 48kg |
TGU Standard
TGU Tip
Push Up
The push up is a standard exercise beginning in the plank position with palms on the floor, arms straight. The arms bend to lower the body, keeping it in a straight line until the chest is a few inches from the floor. Then, the arms push up to a straight position, raising the body back up to plank position.
| Level | Women | Men |
|---|---|---|
| L1 | 10 | 25 |
| L2 | 25 | 50 |
| L3 | 50 | 75 |
Push Up Standard
Push Up Tip
Pistol Squat
The pistol squat is a squat on one leg, with the other leg extended straight in front of the body. The extended leg must start extended as the other leg performs the squat. The extended leg should never touch the ground. This lower body exercise engages the core and tests flexibility and balance.
| Level | Women | Men |
|---|---|---|
| L1 | BW | BW |
| L2 | 12kg | 24kg |
| L3 | 24kg | 48kg |