Workshops & Continuing Education 

 
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Clean & Snatch Workshop
2023 Dates: Saturday, March 4 / Saturday, November 4
9 - 11:30 am

Master these advanced kettlebell movements!

If you already know how to swing well then it's time to master the details of the clean and the snatch in this 2.5 hour workshop led by Renah Jones, StrongFirst Level 2 Certified Kettlebell Instructor and owner of Dragonfly Fitness and Black Dog Fitness.

Location:

Black Dog Fitness

5105 Hampton Avenue

St. Louis MO 63109

All skill levels are welcome.

Spots are limited for this in-person workshop!

Price:

Early Bird $99 (on/by Feb. 20, 2023)

Regular $149

What will you get out of this workshop?

After taking this course, attendees will be able to demonstrate correct set-up and form for single arm cleans, double cleans, and the single arm snatch, as well as:

  • Understand the muscles used for each movement.

  • Train using the correct progressions or regressions.

  • Correct and demonstrate common form mistakes.

  • Learn to 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 pdo these when we aren’t quite ready. During this workshop you will learn the proper progressions and skills for these two popular movements so you can get stronger, rather than injured and frustrated.  

It’s important to understand when we are 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. 

 

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

You will gain more from this workshop if you already have a solid kettlebell swing.

Day of Details:

 

  • It is recommended to perform kettlebell training without shoes.

  • Questions? Email Renah at renah@dft-stl.com.

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!

 

Kari

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 renah@dft-stl.com and we’ll set up a call to discuss your goals.

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