The Kettlebell Swing In Four Steps
The kettlebell swing is a fantastic conditioning AND strength movement! However, it's often coached and performed incorrectly. And that...
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Renah Jones / Owner
Dec 20, 20221 min read
Three Kettlebell Clean Tips
Here are three tips to try if you are having trouble with cleans: 1 - Keep a loose grip. 2 - Row the elbow back instead of shrugging the...
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Renah Jones / Owner
Nov 21, 20221 min read
The Three Stages of the Kettlebell Snatch
There are three stages during the ascent of the kettlebell snatch: drive, pull and punch! Stage 1: Drive. The hips drive the bell to...
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Renah Jones / Owner
Nov 8, 20221 min read
The Athletic Hinge
Don't be afraid to bend your knees during the kettlebell swing! The first swing has a more athletic hinge...more knee bend, deeper hinge....
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Renah Jones / Owner
Nov 8, 20221 min read
Black Friday at Black Dog Fitness
You do not want to miss this!! We've got some AWESOME Black Friday specials! Workshops SAVE $100 off the regular price of all 2023...
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Renah Jones / Owner
Sep 21, 20221 min read
Lucky Dog Adoption Event & Fundraiser
Saturday, October 15 10am - Noon All proceeds benefit CARE STL You do not want to miss this fun morning -- all to benefit CARE STL! Stop...
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Renah Jones / Owner
Aug 29, 20221 min read
The Two Most Common Mistakes When Learning the Kettlebell Swing
There are a few common mistakes when first learning the swing. Once someone gets the pattern down...hinge, plank, hinge...no rounded...
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Renah Jones / Owner
Aug 22, 20221 min read
Meet Tucker
My sweet boy. ❤️ Thank you Athletes for Animals and to my friend Kelly for sharing his story and for all you do to promote and support...
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Renah Jones / Owner
Aug 15, 20222 min read
4 Tips For Being A Better Coach
It's been 11 years since I started coaching. And I have learned A LOT. Mostly from doing things the wrong way or not being ready with the...
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Renah Jones / Owner
Aug 10, 20221 min read
Fix A Low Backswing
Coming close to the floor on your kettlebell swing? Fix a low backswing on with a med ball. On the backswing... ➡️ Aim for the triangle,...
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Renah Jones / Owner
Aug 4, 20221 min read
Get-Up Inspired Warm-Up
Spend about 20 - 30 seconds on each movement. After the bootstrappers, "get down" and repeat on the other side.
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Renah Jones / Owner
Jun 28, 20221 min read
Black Dog Fitness sponsors The Macklind Mile
BDF was proud to be the presenting sponsor of The Macklind Mile this year! The family-friendly event was held on Saturday, June 25th. We...
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Renah Jones / Owner
Jun 19, 20221 min read
Talk of the Town Interview
I got to talk on a radio show for 30 whole minutes about things I love ...why I started Dragonfly Fitness & Black Dog Fitness, rescue...
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Renah Jones / Owner
May 10, 20222 min read
Three Great (+ Short) Weekend Workouts
I trained the swing and get-up almost exclusively for several months of 2020. It was simple, straightforward and I really enjoyed it. I...
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Renah Jones / Owner
May 10, 20221 min read
Set-Up for the Get-Up
Set-up for any movement is really important! It is often hard to recover from a bad set-up and "fix it" mid-movement. With the get-up...
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Renah Jones / Owner
May 10, 20221 min read
Two Drills To Help You Understand The Top Of The Swing
The top of the swing is often misunderstood. Bent knees, thrusting hips, flailing arms and bell. Here are two drills you can try (or try...
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Renah Jones / Owner
Apr 18, 20221 min read
Intro to the Kettlebell Clean
Before you learn the kettlebell clean, you should be familiar with the kettlebell deadlift and one arm swing! The clean seems to be a...
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Renah Jones / Owner
Mar 31, 20222 min read
Three Tips For A Stronger Kettlebell Snatch
#1 Be ready when the bell lands. You should be ready - a statue - when the bell lands overhead. You should be tight and in your standing...
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Renah Jones / Owner
Mar 21, 20221 min read
Thanks for everything. I had a great time.
When I opened the package with this beautiful gift from Mary... My heart broke into a million pieces...and then put back together... Over...
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Renah Jones / Owner
Mar 8, 20222 min read
Other Ways To Use The Get-Up
There are so many benefits of the get-up because it is such a dynamic movement. Not only are we moving from the ground to standing, but...
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