Tips for your First Kettlebell Class

UntitledPongo Power Personal Trainer and Certified Kettlebell Instructor, Julie Petrusak, was featured in Fit Bottom Girls this month.  Read her tips and other advice for your first kettlebell class.  Inspired to try these pointers out first hand? Sign up for Pongo Power's Kettlebell Hell.  Mondays at 5:30pm and Saturdays at 1pm.  Sign up online.

Don’t be afraid to thrust!  Believe it or not, you will be using your butt to swing that bell, not your arms.  Focus on quickly squeezing your glutes and thrusting your hips forward to create momentum that will launch the bell into the air.

Explosive power from your butt will protect your low back, not hurt it.  Just be careful not to thrust too far.


What used to be the province of Russian body builders, kettlebells are gaining in popularity at gyms and fitness studios with a diverse group of fitness seekers. This one piece of equipment can provide an excellent cardiovascular and strength-training workout in record time and can be mastered by just about anyone with the right instruction, no matter their personal fitness level.

Kettlebells can look awkward and intimidating to a beginner (especially when performed by a room full of fit jocks!), however, with proper instruction and the right attitude, you can quickly learn the core concepts and see powerful results.

With that in mind, Fit Bottomed Girls asked the pros for their favorite tips for kettlebell newbies to get you motivated to give them a go!

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