This week’s review as part of the Twin Cities Fitness Guide is all about kettlebells!
Studio: Four Gates Physical & Energetic Culture
Location: 4238 Nicollet Ave, Minneapolis MN 55409
I found this studio through ClassPass and it’s about a mile away from my apartment so I just walked over for the introduction Kettlebell Foundations class one Saturday morning and it was great!
The Studio: Their training philosophy is: “Fitness must be fun and functional to maximize its benefits and get quicker results. With positive reinforcement we focus on breath, proper body mechanics, and steady progression to create a safe and inspiring environment for all ages, levels and abilities.” All abilities, ages, and lifestyles are welcome and able to take part in their kettlebell classes. They have been around for 5 years and just celebrated their studio anniversary.
The Class: Before taking any of their kettlebell classes, they require you to take their Kettlebell Foundations class, which is offered Mondays at 6:30pm and Saturdays at 12:00pm. You can try this class for free if it is your first time. In this class, you learn proper form and technique for picking up and moving the kettlebells. Even though it’s more of a learning class, you still get quite a workout in! You can take the Foundations class multiple times until you feel comfortable to move to another class.
My Experience: We walked us through some dynamic stretching to begin. Then we learned how to pick up the kettlebell to avoid injuring our backs. We learned different moves with the kettlebell – how to hold it, how to move the body with the kettlebell in order to swing it, and finished up with some upper body push and pull movements. The instructor, Christian, was very nice and explained things very well. While this wasn’t a full on high intensity fitness class, as we were just learning the movements, I definitely felt it and was sore the next couple of days. He recommends taking the foundations class 1-3 times until you feel comfortable to move to the next class.
At the end of the class, he said “you’ll be sore tomorrow but…” (Thinking he’s gonna say something positive) “it’ll hurt worse the next day”. Haha great!
Kettlebell Classes: Once you have mastered Kettlebell Foundations, you can move on to try some of their other classes. They offer Kettlebell Express classes, which are only 30 minutes long but a very effective workout. They have a Kettlebell Cardio Circuit, which combines kettlebells and cardio moves to really get your heart rate up. To learn more, check out their Class Descriptions.
Other Services: In addition to kettlebell classes, they offer personal training services, acupuncture, Qi Gong and Yoga classes, and Natural Running Workshops.
Check out Four Gates if you are in the Minneapolis area!
Your first Kettlebell Foundations class is FREE!
***We were not compensated by Four Gates in any way, all opinions are our own.