Our Kettlebell programming focuses on the 6 main lifts that are taught in the StrongFirst SFG1 certification. These lifts, along with their variations, progressions and regressions, are the foundational skills in kettlebell training. Whether or not a student plans to pursue becoming an instructor is irrelevant. Learning these exercises will develop a proficiency in kettlebell training and build every aspect of fitness. The 6 main lifts are: swing, clean, press, squat, snatch and get up. We cycle through each…

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Fat Bell Swing OTL Variations Outside the Leg Swing – way better with a Fat Bell than a kettlebell! I never liked doing OTL swings with a kettlebell because the ball is put right in the path of the knee. So if you make a mistake, you’re taking out your knee joint. With a Fat Bell, even if you make a mistake, you’re only going to make contact with your thigh. So it’s a safer movement, and maybe even…

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Innovation in strength training doesn’t happen often when it comes to “free weights”. Other than barbells, dumbbells and kettlebells, what else is there? Machines and odd-objects aside, there’s only so many ways to put a handle on a weight and lift it. For over a century, the barbell has reigned king, and rightfully so. There’s simply no better way to lift the most weight possible than with two hands on a plate loaded bar. That doesn’t mean the dumbbell…

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