Kettlebells

The Four Gates Kettlebell System

 

The Four Gates Kettlebell System is based on primal movements and 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.

Primal movements are the movements humans are designed to do. They include squating, bending, lunging, pushing, pulling, twisting and gait (walking/running). When we can perform these movement patterns effectively, we are considered functionally fit.

 

 

Our 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, Express and Circuit 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.

How do I start?

Take a KB Foundations class. Even if you have experience with kettlebells, we require that you attend this class to familiarize yourself with our system. This class takes place on Wednesdays at 7:30pm and Saturdays at 12pm, and during the month of January at 6pm on Mondays. We recommend signing up in advance.  If you are unable to attend one of these classes, you may schedule a private training session with Christian or form your own group for a small group session. Email Christian at christian@fourgatesmpls.com to set it up. 

 

Kettlebell Class Descriptions

Kettlebell Foundations

Kettlebell Foundations class is the cornerstone of the system. In this class you learn the proper form and body mechanics for our foundational kettlebell exercises, as well as the appropriate weight to use. These 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. You will come away from this class having learned new exercises, a new connection to movement and a confident grasp on a kettlebell. We recommend taking this class at least 3 times during your first month at Four Gates, and if you have previous experience with kettlebells we still require that you attend at least one of these classes.

Kettlebell Foundations II

In this class we utilize the basic movements learned in the Foundations class and put them into simple circuits. We also add overhead movements such as the shoulder press, Olympic style exercises such as cleans, push presses and snatches, and variations of our foundational movements. This class is required before attending an KB Expansion class.  

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 Kettlebell Foundations class or a private session with Christian, and feel comfortable with the exercises. 

Four Gates Synergy

A favorite among regular students and older/wiser clientle :)   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.

Kettlebell Cardio Circuit

Wear shoes! In this class we start with a warm up then combine kettlebells,  jump ropes, hula hoops, power ropes and other exercise tools to get your heart pumping.  Benefits include increased cardio output, increased VO2 max, calorie expenditure and a happy smiling upon exiting.

Kettlebell Sacred Circuit

Like our Cardio Circuit, but with a focus on strength. We utilize interval circuits and stations with kettlebells, power ropes, body weight exercises, medicine balls and hula hoops. 

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.

Kettlebell Expansion


For students who have attended the KB Foundations  and KB Foundations II  classes and are looking to increase intensity, complexity and variety of exercises.