SPARTAN WARRIOR

The rules on this page are the 2025 updated rules for the UKC SPARTAN WARRIOR.

Be part of a revolution!

The SPARTAN WARRIOR is part of the UKC (Unconventional Kettlebell Competitions) created many years ago by Cavemantraining™. The UKC has several unconventional disciplines to participate in online. This is the first one.

These are the options and requirements for the competition in general, but make sure to check each competition that is run, as it may have different requirements in regards to time, number of kettlebells, etc.

The combo to be performed is a kettlebell hang clean, jerk, and overhead reverse lunge.
Performed without putting the weight down for 6, 12, or 30 minutes.
It can be performed with one or two kettlebells.
Multiple switches are allowed with a single kettlebell.
One repetition starts in the racked position and ends in the racked position.

For the alternatives/scaled version, please check the scaling details below. The scaling alternatives are there so anyone can have a bit of fun and join in. Please check the details on how to score your set below.

Rest

Rest can be in any position where the kettlebell is either overhead or in a racking position.
When resting overhead the elbows are not allowed to flex.

Single Kettlebell

When using one kettlebell.

Switch

A switch needs to be achieved with a Hang Switch where the bell comes below the knee line.

What Leg to Use

When working with one kettlebell, for efficiency, it’s recommended that the leg that's under the kettlebell remains in place while the other moves back. However, doing the opposite will not result in a no-rep.

Sequence

1. Start in the racking position
2. Drop the kettlebell into a hang and clean immediately
   • Drop the kettlebell straight down
   • The middle of the bell needs to pass the knee line
   • No pause at the bottom
   • One fast and uninterrupted pull back into racking (Clean)
3. A good racking position needs to be achieved
4. Jerk the weight overhead
   • Start in the racking position
   • Perform the first dip
   • Drive the weight up
   • Perform the second dip
   • Push yourself under the weight
   • The arm needs to be and remain extended
   • Stand up
   • Fixate for a split second (show control over the weight and prevent movement)
5. Keep the weight overhead
6. Perform the reverse lunge
   • The arm needs to remain straight until the drop into racking happens
   • Step back at least the space of one foot
   • Gently touch the ground with the knee
   • Come back up into a fully upright position
   • Drop the kettlebell into the racking position
7. Repeat

Validation

For the round (one combo performed) to be valid, the following validations need to take place:

1. Valid racking position
   • Elbow under the weight
   • Kettlebell under the chin
2. Hang clean
   • The middle of the bell (the round bit) needs to pass the knee line
   • The kettlebell should not touch the ground
   • The kettlebell needs to end up in a valid racking position
3. Jerk
   • The first dip takes place (push press)
   • The second dip takes place (under squat)
   • In the under squat the arm(s) remains fully extended
   • The arms remain extended until standing fully upright
4. Overhead reverse lunge
   • Keep the arm(s) overhead after the Jerk
   • Lunge back with one leg and touch the ground with the knee
   • The front foot should remain flat on the ground
   • There should be a visible distance between the front foot and back knee
   • A fully upright position should be achieved before dropping the kettlebell into racking

This is one valid round/rep.

No Rep

• Incorrect exercise
• No valid rep

Warning

• Switching in a way other than defined
• Incorrect exercise
• Touching the other kettlebell with the non-working hand (single kettlebell)
• No rep

Disqualifications

• Putting the weight down before time is up (unless you’re submitting a scaled version)
• Letting the weight hang for anything other than a hang clean or hang switch
• Unsafe lifting
• Three consecutive warnings
• Five warnings in total