International Kettlebell University
Exercise Proficiency
Get your kettlebell exercise proficiency verified by IKU. Submit a video, receive expert coaching feedback, and earn your tier rating.
How It Works
Form
Body positioning and alignment. Where are your joints, is your spine neutral, did you hit depth, is the arm locked out. Form is about safety and correct positions.
Technique
How you move between positions. Sequencing, timing, power generation, breathing, efficiency. Technique is about execution quality.
Both pillars must be satisfied. Perfect form with broken technique, or perfect technique with bad form, will not earn a proficiency rating.
The Four Tiers
Safe execution. Can perform the exercise without injury risk.
Solid and consistent. Demonstrates reliable form under load.
Strong technique under meaningful load. Only minor refinements remain.
The highest standard. Clean, controlled execution at competition-level load and tempo.
Mistake Tolerance
Each tier has a strict error budget. Any safety violation at any tier is an automatic fail.
| Tier | Safety errors | Major errors | Medium errors | Minor errors |
|---|---|---|---|---|
| Competent | 0 | 1 allowed | — | — |
| Proficient | 0 | 0 | 2 allowed | — |
| Excellent | 0 | 0 | 0 | 2 allowed |
| Elite Standard | 0 | 0 | 0 | 0 |
Filming Requirements
Film 5 reps front-on and 5 reps side-on, minimum. One angle is acceptable, but both is preferred.
For camera setup, lighting, and what to wear, see How to Film Yourself for Assessment.
Exercise Standards
Strict Front Press
Grind| Tier | Female | Male | Reps | Tempo |
|---|---|---|---|---|
| Competent | 8 kg | 12 kg | 3 per side | No tempo |
| Proficient | 12 kg | 16 kg | 5 per side | 2s up, 2s down |
| Excellent | 16 kg | 20 kg | 5 per side | 2s up, 1s pause, 2s down |
| Elite Standard | 20 kg | 24 kg | 5 per side | 1s rack, 3s up, 2s pause, 3s down |
Double Arm Swing
Ballistic| Tier | Female | Male | Reps | Tempo |
|---|---|---|---|---|
| Competent | 12 kg | 16 kg | 10 | No tempo |
| Proficient | 16 kg | 20 kg | 15 | No tempo |
| Excellent | 20 kg | 24 kg | 20 | No tempo |
| Elite Standard | 24 kg | 28 kg | 20 | No tempo |
Full Snatch
Ballistic| Tier | Female | Male | Reps | Tempo |
|---|---|---|---|---|
| Competent | 8 kg | 12 kg | 5 per side | No tempo |
| Proficient | 12 kg | 16 kg | 8 per side | 1s fixation |
| Excellent | 16 kg | 20 kg | 10 per side | 2s fixation |
| Elite Standard | 20 kg | 24 kg | 10 per side | 3s fixation |
Racked Squat
Grind| Tier | Female | Male | Reps | Tempo |
|---|---|---|---|---|
| Competent | 2x8 kg | 2x12 kg | 5 | No tempo |
| Proficient | 2x12 kg | 2x16 kg | 5 | 2s down, 2s up |
| Excellent | 2x16 kg | 2x20 kg | 8 | 3s down, 1s hold, 3s up |
| Elite Standard | 2x20 kg | 2x24 kg | 8 | 2s rack, 3s down, 2s hold, 3s up |
Goblet Squat
Grind| Tier | Female | Male | Reps | Tempo |
|---|---|---|---|---|
| Competent | 12 kg | 16 kg | 5 | No tempo |
| Proficient | 16 kg | 20 kg | 5 | 2s down, 2s up |
| Excellent | 20 kg | 24 kg | 8 | 3s down, 1s hold, 3s up |
| Elite Standard | 24 kg | 28 kg | 8 | 2s rack, 3s down, 2s hold, 3s up |
Jerk
Ballistic| Tier | Female | Male | Reps | Tempo |
|---|---|---|---|---|
| Competent | 12 kg | 16 kg | 5 per side | No tempo |
| Proficient | 16 kg | 20 kg | 8 per side | 1s overhead, 1s rack |
| Excellent | 20 kg | 24 kg | 10 per side | 2s overhead, 2s rack |
| Elite Standard | 28 kg | 32 kg | 10 per side | 3s overhead, 3s rack |
Ready to get verified?
Submit a video through CONNECT and an IKU coach will assess your proficiency. You will receive detailed feedback on your form and technique.
Submit for Verification