What is a kettlebell?

A kettlebell looks like a cannonball with a handle and is forged out of solid iron. Kettlebells can be used in ballistic or swinging movements or used in press and pull exercises similar to those one would use with a weight.  Ballistic movements have been proven to enhance the fascial elasticity  which is essential to resililence of our structure. The displacement of the weight from the hand requires that the stabilizing muscles engage more with each movement than would be required of a similar movement with a weight such as a dumbell. Kettlebell exercises are whole-body exercises requiring full body integration and core stabilization. There is no such thing as isolated muscle work in Kettlebell training.

Our bodies are beautifully designed to work as an integrated system.  Training with the kettlebell is the most effective and efficient way to improve your overall fitness and lose weight as you can get cardiovascular exercise, flexibility and strength training all in one workout- In short, better results!



Moving well always comes first, for some this comes easy and for others it takes a little more time- you probably know where you fit....  Moving well is different than being strong or flexible, every person has the ability to move well and safe, no matter where they are in their fitness journey.  It is always relevent.  Foundations are designed to get the beginner comfortable with the skills involved in properly performing and progressing on your journey. We offer Foundations to help you safely master the foundational movements for both kettlebells and Pilates.

The 4 level series is designed to teach you about the amazing fitness tool that is the Russian kettlebell. The majority of this clinics are focused on hands on technique and mastery of the foundational exercises but you will also get a short course in history of the kettlebell, biomechanics and functional anatomy. Truly a mind-body exercise workshop that serves as a pre-requisite to continuing kettlebell training at Iron and Grace. This is a learning environment and all fitness levels are encouraged to participate. Kettlebell Foundations are offered in 2 small group training sessions and are broken down by skill.  First, you take the Swings and Deadlifts, next you take Cleans and Presses, third you take the Turkish Get up and finally you take the Snatch and Doubles.  Ideally, you take the first 2, or 3, work with those skills and then advance.  They are offered in succession. If you are a newcomer Swings and Deadlifts is where you start and should progress to take Cleans and Presses in succession. If you are feeling the need to stick with any skill before advancing, you always have that option, furthermore, any student may take ANY of the skills clinics at any stage to refine technique.  

Cost            $30        2 clinics  offered Thursday 6:30pm and Saturday 11:30am
                              check the schedule for upcoming clinics 



Originally, kettlebells were counter-weights used in Russian markets. Country folk started throwing them around and eventually they became very popular in Russia as a training tool. In 1913 the Russian magazine Hercules reported "Not a single sport develops our muscular strength and bodies as well as kettlebell athletics." Tsarist Russia declared the kettlebell as the conditioning tool for the masses. The 1980 Russian track and field team trained with kettlebells and swept gold in all throwing events. The Russian Military has long used kettlebells.  The official Soviet armed forces strength training manual pronounced kettlebell drills to be “one of the most effective means of strength development” representing “a new era in the development of human strength-potential.  When Russian and US Special Forces started competing against each other after the Soviet Union broke up, the Americans made a disturbing discovery. "We'd be totally exhausted and the Russians wouldn't even be catching their breath." says...[a] Secret Service agent..."it turned out they were all working with kettlebells." Today, it is more and more commonly used by elite special forces, firefighters and officers- those whose life depend on amazing strength, however, it is an effective and efficient tool to be used by any person of any fitness level.