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Workshops & Continuing Education 

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Saturday, September 16

9 - 11 am

Swing & Get Up Workshop

Master these foundational kettlebell movements!

Learn the details of the swing and the get-up in this 2 hour workshop led by Renah Jones, StrongFirst Level 2 Certified Kettlebell Instructor and owner of Dragonfly Fitness and Black Dog Fitness. This workshop is for all levels from beginners to coaches.


Black Dog Fitness

5105 Hampton Avenue

St. Louis MO 63109

Price: Early Bird $49 (Through Sept. 4)

Regular $99

What will you get out of this workshop?

After taking this course, attendees will be able to demonstrate correct set-up and form for two-handed swings, single arm swings, and the get-up, as well as:

  • Understand the muscles used for each movement.

  • Train using the correct progressions or regressions.

  • Correct common form mistakes.

  • Eliminate back, knee and shoulder pain.

  • Use specific drills and cues to build your skills.

Who should attend?

Whether you are a beginner using kettlebells or an experienced kettlebell enthusiast who feels back pain…this workshop is for you! Swings and get-ups are two of the most common kettlebell exercises and are often performed incorrectly! This workshop will help you get stronger, prevent injuries and continue to train for many years to come using these two favorites!

Day of Details:


  • It is recommended to perform kettlebell training without shoes.

  • Questions? Email Renah at

Kettlebells for a Cause

Your participation in this kettlebell workshop supports a great cause! All profits from 2023 workshop sales are donated to local animal shelters and 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.

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