The Four Gates Kettlebell System

The Four Gates Kettlebell System provides a path to optimum health and vitality. We practice kettlebell training with a focus on safety, breath work, proper biomechanics and appropriate weight progressions. The result is increased functional strength and power, a high level of conditioning and a mind-body connection.

Kettlebell training focuses on functional, full-body movements rather than isolated muscle actions. This means that your strength transfers to your real life, so you can shovel snow, pick up the kids, improve your race times, easily hold yoga postures, and enhance athletic performance. It is a type of power endurance exercise that increases flexibility and coordination, promotes fluidity in movement and the ability to decelerate quickly (therefore preventing injuries). When done as a circuit these multiple joint and full body movements produce cardiovascular exercise. Our approach to instruction values mindfulness that, like yoga practice, produces a meditative state. One set of 12 kettlebell exercises, twice a week, constitutes health based strength training. Our Foundations, Expansion, Synergy and Express classes have all been designed to meet this requirement of 12 exercises. Bring water, sneakers or other flat soled shoes and be prepared to sweat. 

Kettlebell Foundations

Kettlebell Foundations class is the cornerstone of the system. In this class you learn the proper form and body mechanics for 12 foundational kettlebell exercises, as well as the appropriate weight to use. These 12 primary exercises are used and expanded upon in the other classes.  You will also learn proper breathing techniques and how to use your breath as a way to generate power and stabilize your core. Kettlebell Foundations is very safe and accessible for those beginning fitness, and also gives experienced students the opportunity to begin using heavier weight. 

Kettlebells Expansion


Designed for students who have taken at least 2 Kettlebell Foundations classes at Four Gates and feel comfortable practicing the exercises learned in them. We build on the basics and greatly expand the variety of exercises practiced.

Kettlebell Express

A 30 minute session for you to get it in. Please arrive on time. This class consists of a brief warm up,circuit-style interval training, and brief final stretch . This is a full body kettlebell workout that burns up to 400 calories! Students must attend at least 1 Kettlebells foundations class or private session with Christian, and feel comfortable with the exercises. 

Four Gates Synergy

A favorite among regular students. Qi Gong warm ups, basic Kettlebell strengthening exercises and accessible yoga stretches merge to deliver the best benefits each has to offer. Leave class feeling stronger, calm and energized.

Cosmic Kettlebells

The word "yoga" means "to integrate" or "union", and this definition is very well exemplified in this one of a kind class. We merge sun salutations and kettlebell interval circuits to create a state of cosmic bliss and universal strength.  Students must have taken at least one kettlebell expansion class or intro to cosmic kettlebells on Monday evening. Check out the video below!