Workshops & Continuing Education 


Advanced Kettlebell Ballistics Workshop

Gain confidence. Master the kettlebell. Train without pain!

Learn six advanced kettlebell skills: swing (variations), clean, high pull, snatch, push press, and jerk. This full-day workshop is led by Renah Jones, StrongFirst Level 2 Certified Kettlebell Instructor and owner of Dragonfly Fitness and Black Dog Fitness. Max of 8.


Dragonfly Fitness & Training

5101 Hampton Avenue

St. Louis MO 63109


Early Bird Price*: $199

Regular Price: $299

Participants should have solid knowledge of the kettlebell swing before attending this workshop. We will briefly review the two handed swing and will cover the single and double swing, but participants will gain more from this workshop if they already have a solid swing.

Spots are limited for this in-person workshop!

What will you get out of this workshop?

After taking this course, attendees will be able to:

  • Demonstrate correct set-up and form for the Single, Double & Hand-To-Hand Swing, Single & Double Clean, Single & Double High Pull, Single & Double Snatch, Single & Double Push Press, Single & Double Jerk.

  • Explain and understand the muscles used for each movement.

  • Train or build a program using the correct progressions or regressions.

  • Detect, correct and demonstrate common form mistakes.

  • Learn to address and eliminate back, knee and shoulder pain.

  • Use specific drills and cues to build the skill.

Who should attend?

Ballistic kettlebell movements can actually make cardio fun...which is why we may be tempted to program these for ourselves or our clients when we aren’t quite ready. During this workshop you will learn the proper progressions and skills to get stronger and stay engaged, rather than injured and frustrated.  

It’s important to understand when we/a client is ready for an advanced movement. Before adding in advanced movements we must consider the necessary skills, as well as the interest in practicing the movement in order to achieve all of the benefits. For example, you should have a strong single arm swing and overhead press before a snatch is even considered. But you must also ask yourself if this is the right movement for you or your client.


As we break down the details of these six movements, we will also discuss progressions and their place in training programs. 

This workshop is not for beginners, but rather someone who has been practicing or coaching kettlebells and is ready to master the ballistic movements. You will gain more from this workshop if you already have a solid kettlebell swing, or if you have attended the Kettlebell Fundamentals Workshop.

Attendees will work with a partner to practice observational and coaching skills.


Information for Coaches

This course is approved by ACE, NASM and AFAA. Coaches can earn 0.7 continuing education credits or units (CEC/CEU). Certificates will be emailed after the workshop.

NASM Provider Logo.png
AFAA Provider Logo.png

Day of Details:


  • It is recommended to perform kettlebell training without shoes.

  • The 7-hour workshop includes time for attendees to take a 30-minute lunch break.

  • Questions? Email Renah at

Other Ballistics Workshop Dates for 2022:

  • None

Kettlebells for a Cause

Your participation in this kettlebell workshop supports a great cause! A portion of all workshop sales will be donated to local animal rescue organizations.

I learned more than I thought I would. It was very educational in form, tips for my clients and even for my own workouts! The format was great, very relaxed and you can tell you are very knowledgeable. I appreciate you sharing all of that wealth of information. The hands on training works great for me, and it makes it fun!

Stacy H.

It was a great workshop! I appreciate hands on since so many classes are now online. I feel much more confident working these movements with clients and for myself. Thank you!

Jessica D.

I really enjoyed the workshop. Learning how to do the getup was nice, because I’ve never actually learned the proper form. Also, no lower back pain when doing kettlebell swings is nice!


Royce I.

The KB swing step by step directions were very good.  I will use that. Also liked the KB clean, because I hadn’t been using that with clients.


Joan B.


Learned so many new cues for my clients. I am excited to practice on my own and then in turn begin coaching my clients with better cueing and technique. You were incredibly knowledgeable and approachable…felt comfortable asking you questions to which you gave great answers!



I left Renah’s KB workshop feeling much more confident in my coaching skills! In a comfortable, helpful, and easy to absorb fashion, she improved my swing technique and provided me with the knowledge to translate it to clients as a coach. Now I can demo with proper form, give a variety of helpful cues, and assess form more confidently.


Erin B.

I have completed four weeks of kettlebell training with Renah and I couldn’t be more grateful for the experience. Although I have worked in the fitness industry for many years, I was blown away by all the techniques I learned, that I had not known before. Renah’s in person instructions and individualized critiques made it fun and easy to learn. It is very difficult to find a StrongFirst level 2 instructor in this area and because of this I feel very blessed to have had the opportunity to work with Renah.


Cathy B.

Renah is a remarkable instructor. As someone who is pursuing a Level 1 StrongFirst certification, she really helped me pinpoint my weaknesses and what I can do to improve them. I would highly recommend!


Kenny K.

About the Instructor


I’m Renah Jones! As a StrongFirst Level 2 Certified Kettlebell Instructor and owner of Dragonfly Fitness and Black Dog Fitness, I understand the importance of learning the details of utilizing and coaching kettlebell movements. 


In fact, I was coaching some of these movements INCORRECTLY until I went to my first StrongFirst certification! Now, as a result of my efforts and education, I have clients who swing a kettlebell and move through a get-up better than many coaches.


Kettlebell training is my passion. To learn more about private sessions, click here or email me at and we’ll set up a call to discuss your goals.

coach workshop KB Fundamentals.jpg