KG Strong

Here's a fun tip to switch up your kettlebell swings, especially if you are feeling back tightness or tension from single-arm swings: try alternating swings instead! Katie shows you how here: Loading one side for a long duration can be more challenging than switching the load each rep. By switching hands, you disperse the work more evenly across the body, resulting in less time under tension each set. Furthermore, the alternating swing will help you practice your floa...t and your hand switch. Give it a try, and let us know how you like it! See more

Days like today make us excited to be outside! What's your favorite outdoor workout? We're big fans of taking advantage of long-awaited spring weather with walks, hikes, bike ride. We also taking our laptop on the deck to take advantage of KG Strongs' virtual workouts while soaking in some vitamin D. We'd love to hear from you: What's your favorite way to exercise outdoors? Sound off in the comments!

Today, we're highlighting the last move in our series of strength and mobility exercises featuring resistance bands to keep your body stay strong for outdoor workouts! You're gonna love this one--it's time for clam shells! -Start with the band around just above your knees. ... -Lay down on your side with your knees pointing forward and your heels tucked back. -Keeping your feet together, open your top knee to the sky & slowly lower to the start. Do 10-12 reps and see how you feel!

Happy spring, and happy weekend! Coming at ya with some additional exercises to help build your strength to keep you healthy for all the outdoor exercising you have planned for the weekend! Here, Katie demonstrates Calf raises: -Stand at the edge of a low platform & let one heel descend towards the floor. -Pushing down with the ball of your working foot, raise the heel as high as you can, contracting the calf muscle & lower down slowly. Perform 10-12 reps per leg.

Here's another move to add to help your strength and mobility--Reverse plank marching! Start on your back with your elbows by your side and the mini band around your feet. Push your heels & elbows into the floor, lifting your hips and torso up. Pull the right knee and foot towards your navel then slowly extend the knee. Perform 5-8 reps per leg.

Katie here with a little story for you. Are you all settled in? Once upon a time , before kettlebells and barbells came into my life, I was a competitive triathlete! I biked, ran and swam for hours each week, listening to epic novels as I looped the river drives. I loved that the sport brought me outside & opened opportunities for travel and meeting new people. But it took a great toll on my body.... After my 4th triathlon, I started developing pain that manifested in different strains and injuries for years that required PT. Though frustrating, that process taught me about preventative strategies and corrective strength training that would enable me to continue the sport I loved. 2020 has inspired many folx to start jogging and indoor cycling (AMAZING!). I want to note that through my learned experience, all those hours in the saddle and on the pavement can lead to strain & injury if strength & mobility aren’t also in the mix. Devoting a few extra minutes to your strength and mobility can help pain and make those miles way more enjoyable! We're going to share a series of moves here that will help you along your way. Lateral tube walking: Start with your feet hips distance, with the band around your calves just below your knees. Sit your hips back & down into a sport squat position. When moving to the right, open your right leg into a wide squat, with the hips evenly between the legs. Take 10 steps to the right & 10 steps to the left. Stay tuned for more moves!

Daylight Savings Time is (almost) here! Get ready for more daylight and virtual Yoga Breakfast Club this Sunday at 10 with a special surprise for our members! As this will likely be Katie's last big event before baby, she's invited all members to join her for Yoga Breakfast Club at no additional charge! Is it a coincidence that these two amazing events take place on the same day? Maybe. All we know is that starting your day with yoga and community and ending your day with... more sunlight is the perfect Sunday combo! Don't forget to spring forward and turn your clocks ahead an hour on Saturday night so that you don't miss the fun of Virtual Yoga Breakfast Club this Sunday at 10. Sign up at https://kgstrongtraining.com/schedule. We can't wait to see your faces at YBC!

Today, we celebrate inner and outer strength and the confidence to raise our voices. We celebrate friendships and the support of our community. At KG Strong, every day is #Internationalwomensday. Thanks for being on this journey with us.

Last set of today's exercises to help your back! The amazing Katie will demonstrate the Bent Over Kettlebell Row. 1 Place two kettlebells or dumbbells between your feet and open your feet a little wider than hip’s distance. 2 Sit your hips back to your deadlift stance and reach down for the handles. ... 3 Brace your core, pinch your shoulder blades and pull the kettlebell to your ribcage. 4 Hold for a one count before slowly lowering the arms back to straight. Perform three sets of 5-8 reps. How did you do? Tell us in the comments!

Next up, Katie demonstrates the barbell or band Good Morning: 1 Wedge a barbell along the center of your shoulder blades or stand on a heavy (ish) resistance band, wrapping the other end across your shoulder blades. 2 Tuck the elbows tightly to your sides and pull down with your armpits. 3 Pull your hips back as you lower your torso towards the floor, but don’t lose the tension in your back muscles. ... 4 Drive your hips back up and forward to the starting position. Perform 3 sets of 5-8 reps.

It's been rough winter for back pain, from shoveling mounds of snow to taking some spills as melting snow turned into ice. Let’s stop babying our backs, ok? If you have back pain, you are not alone. So often we are told to ice, heat or stretch, which of course can help manage the pain in certain circumstances. But what about preventing it all together? We would like to make a case for strength training, particularly back strengthening, or adding stress to the muscles of t...he back as a potential preventative strategy. Yes, you should still stretch your front body muscles, which are likely causing your back to be over stretched, but if you don’t also strengthen your back, the effects will be short lived. Today, we're going to show you some great exercises to strengthen the muscles along your spine. These exercises will only be helpful if you maintain core control and breathe properly your hips back as you lower your torso towards the floor, but don’t lose the tension in your back muscles. Here, Elaine demonstrates the Prone Spinal Extension: Lay face down on the floor with your arms down by your side and your legs straight behind you. Engage your core muscles and pinch your shoulder blades together then lift your upper and lower body off the floor. Hold at the top for one count then slowly release back to the floor. Perform 3 sets of 10-15 repetitions.

Join Katie a week from today at 5 pm for a FREE virtual kettlebell workshop on two essential skills: the Clean and the Press!! No experience necessary! The workshop is a great entry point if you've been curious but intimidated to give kettlebells a try. Katie will teach you drills and building blocks for each skill to help you feel more confident. Bonus: you'll get to tap into the amazing support of the KG Strong community! ... While this event is free, there is a suggested donation of $30 that will help build the KG Strong scholarship fund. We'll see you there!

He re are a few of Rachel Seid's favorite things about being a KG Strong member for the past two years: The small group training format balances personalized feedback without being the center of attention. Making gym friends! Even through the pandemic, I'm still able to see my gym friends through virtual classes! ... Thoughtful modifications from the incredible teachers through the virtual setting, including whatever weights you have or don't have. Thanks for your kind words, Rachel! Now is a great time to check out our classes + community--our holiday gift card sale ends *tomorrow*! Head to our website to stock up!

Join Katie, founder of KG Strong, and StrongFirst Elite instructor, for a FREE one-hour virtual Kettlebell workshop this Friday, December 4th at 5pm! Katie will show you how to safely set up your home for kettlebell training and teach some basic, valuable and effective exercises. This workshop will focus on the kettlebell Swing and the Turkish Getup, two of the most recognizable and foundational Kettlebell skills. If you've had questions about joining our small group train...ing program or you've been feeling intimidated by group classes, this workshop will give you the tools and confidence you need! Or, if you bought a kettlebell and are stuck at home with no idea of what to do with it, this workshop is for you. No experience or kettlebell required--just have a kettlebell or dumbbell (a weighted backpack works, too) available and ready to work! Head to kgstrong.com to sign up and join us! Though this workshop is "free," we are asking for a suggested donation of $30 for us to build a scholarship fund to enable folks facing financial hardship to train with the KG Strong team. You can contribute by sending funds to @katie-gould-3 on Venmo.

Many of us are a lot more sedentary than we would like these days. Even if you get a daily workout in, you're probably sitting for many more hours than you used to. Long stretches of sitting can mean long periods of slouching and disengaged core muscles. Sound familiar? Getting in some core work every day, or even every few days can have a very positive effect on your posture, and can even heal your achy back and hips. Here are three core exercises you can do in your living... room or bedroom with just one long resistance band--we recommend rogue monster bands, but any good resistance band will do! These exercises promote dynamic core and hip stability and asymmetrical core strength. Here's Katie demonstrating the first exercise: 1 Half kneel Palloff press: Tie the band around a post at belly height. Get into a half kneel stance with your inside knee on the floor. Pull the band taught in front of your chest, then press your arms straight. Without losing tension in the band bring the arms back to their starting positing. Perform 10 reps then switch sides. 2 Banded bird/dog: Set up on hands on knees with hands directly below the shoulders and knees below the hips. Hook the band around the right hand and the arch of your left foot. Actively engage your core, ground the stabilizing hand and knee, then stretch the banded limbs away from each other maintaining a neutral spine. Return to your starting position. Perform ten reps then switch sides. 3 Standing chop: Hook one end of the band around one foot and the other end in both your hands. Stand tall with your feet just wider than shoulder width apart. Keeping your core tight, your spine neutral and your hips face forward, pull the band to your shoulder and then up towards the sky. Lower the arms with control back to their starting position. Avoid rotation, flexion and extension of the spine. Perform 10 reps then switch sides. If Give these a try, and let us know how it goes!

KG Strong was featured in the @phillyinquirer last week talking about the best home workout equipment for under $100! Katie Gould loves sandbags for their ability to imitate heavier objects in real life: A sandbag is a resistance tool that mimics real life objects even better than our beloved dumbbells or kettlebells think heavy luggage, groceries, children. It’s super versatile because you can add or subtract weight by pouring more sand in or out. "I personally ...love sandbags for asymmetrical loaded squats, lunges, and carries, but you can use a sandbag for swings, chops, deadlifts rows, and all kinds of athletic drills." KG Strong is used to helping you adapt--to higher strength goals, to at-home workouts, and even to workouts without equipment! Our memberships are now on sale to help you find the best fit for your life and fitness goals. We only offer these prices once a year--sign up before time runs out. We can't wait to work out with you! https://kgstrongtraining.com/black-friday-2020 https://www.inquirer.com//home-gym-workout-fitness-equipme

Holiday Flash Sale! From December 15th to 22, get $10 in bonus cash when you purchase a $100 gift card! That's right, you get $110 gift card for every purchase of $100! Use our gift cards on any KG Strong services, including small group training memberships, small group packages, private training and more! Give the gift of health and strength to your loved ones this holiday season. Head to https://kgstrongtraining.com to stock up!

Have you heard? We're rocking our once-a-year membership sale! The time is NOW to commit to your fitness goals. Increase your strength and endurance and gain a fitness family in the process with our amazing community. Our Unlimited and 8x/Month small group programs are on sale for 10% off per month, and save up to $100 off our private training packages. Say what?!... Get in on this action! Support small business and invest in your health--it's a win-win! You gotta be quick, though-- our sale ends soon. Check out the link below to pick your membership! https://kgstrongtraining.com/black-friday-2020/

The wait is over - the time to get your KG Strong membership is NOW! Today's featured special: Save 10% on our unlimited small group training membership! Also included is yoga classes, 10% off KG Strong gear and one buddy pass each month to invite a friend to join in our virtual workouts! Build up your strength AND your support system with our team of amazing instructors and incredible community. ... Let's get it!! Hurry--this sale ends soon! https://kgstrongtraining.brandbot-checkout.com/specialsmall

We are all about deadlifts at KG Strong. The deadlift is the foundation of all hinges like swings, cleans, snatches and must be controlled before performing any unilateral variations. Knowing how to find your stance is paramount to keeping you safe and able to perform this action for the rest of your life. We're sharing this tip to carry you through this weekend and beyond in good form! The depth and width of your stance is unique to you. Your limb and torso length will af...fect your stance. If you have tight hips and hamstrings, your hinge might not be deep at first. However, with practice and repetition, you might find that deadlifting and swinging actually improves your mobility. If you’ve had an injury or you danced for years, you may feel more comfortable with greater turnout. Take the time to find the stance that’s best for you, rather than mimicking what you see in class. Here’s a drill to help you find the hinge that’s right for you right now: 1Grab a towel or a broom and hold it against the length of your spine from tailbone to head with your hands at the groove of your neck and low back. 2Stand a foot in front of a blank wall and open your feet a little wider than hips distance. Make sure your feet are straight ahead or turned out no more than 12 degrees. 3 Reach your butt back for the wall behind you, making sure to keep the towel in contact with your tailbone, upper back and the back of your head. 4Scooch your feet away from the wall little by little. If your toes come off the floor and you find yourself sitting back on the wall you’ve gone too far. 5Once you’ve found your limit, perform 10 repetitions. 6Set the towel off to the side and try to find this stance with your arms between your legs. 7That’s your deadlift stance! The towel ensures that you’ll keep a neutral spine as you reach with your hips. With optimal stretch of your hamstrings and glutes, and a sturdy, neutral trunk, you will surely feel more powerful and confident in your deadlift and swing variations. Practice this a few times this weekend to feel more confident in your stance heading into the week! #TipTuesday See more

Still looking for just the right gift to wrap up your holiday shopping? We've got you. Stay tuned for an announcement early next week. Those on our email list get a jump on this offer, so be sure you're on it!

Whether it's a virtual Friendsgiving or sharing a meal with your family or roommates, we wish you a safe and healthy Thanksgiving. We are thankful for YOU! Eat well, rest up, and get ready for our incredible membership deals tomorrow! PS - For a sneak peek of these and other deals, be sure to sign up for our e-mail list at kgstrongtraining.com!

We're reaching out with an important message! There is strength in numbers,. That's why every single one of us needs to get out there and vote on or before November 3. If you're not registered to vote, it's not too late! The registration deadline is this Monday, October 19. If you have a Pennsylvania issued ID, you can register online. If you don't, act NOW to print and mail your registration form--it must be received by October 19. Head to howto.vote to walk you through the process. Too much is at stake to sit this one out. The well-being of community members is at stake. So flex your muscle and exercise your civic duty. Vote!

Changing bodies, changing times! Pregnancy has already taught me a lot, but one of the most important lessons is that I must adapt and honor the body that I am currently in, and let go of my held beliefs about what I should be able to do right now. To some of you, it may seem silly or extreme that over the past few years I've identified as someone who can not only do a lot of pullups but with added weight! Well, guess what? As we go through pregnancy, we are constantly ad...ding weight to our frame, so now is probably not the time to be throwing additional weight on my body and straining to get over the bar. But this philosophy applies to all of us, all of the time. The pandemic has probably had some impact on your body. You may notice it in your posture, energy, or your strength. You may find that the kinds of activities that came easy to you in 2019 are increasingly challenging now. That is not a failure, but a result of an extremely difficult set of circumstances that you had no control over. Instead of pushing yourself to be where you were a year ago, I encourage you to be kind to your body and rather, be where you are. If going for a long walk feels like a big win, celebrate it! If committing to two days of exercise a week rather than five is what your life can accommodate--well done. I, personally, am going to be over here, patting myself on the back for still being able to do a few chin-ups with my baby belly! Just as I adapt to changes in my body, our trainers constantly shift to meet the needs of our clients' realities, bodies, and lives. Check out some ways you can work with us virtually as your body changes with our discounted membership deals that end today! Stay strong friends!

Rooftop Kettlebell Strength and Conditioning ON THE ROOF this week! Tues: 9am w/Katie 6pm Rooftop Yoga w/Katie ... Wed: 9am w/Katie Thurs: 7am w/Elaine 9am w/Katie Fri: 7am w/Marshall 9am w/ Marshall Sign up on Mindbody ASAP-- Space is limited!! We'll email to confirm whether you'd like to attend in person or virtually and send you the respective details. You must rsvp the night before if you'd like to attend in person. Class is virtual in the event of rain or low in person sign up. See you on the roof!! (check out our full virtual schedule on the website). @sarah.g.camp @iankingsbery @lainedee @marshallroy @bok_bar @buildingbok

Bok Rooftop Yoga is TONIGHT! This is your last chance to join us for a beautiful sunset practice With Justicia DeClue of Maha Yoga Philadelphia We'll be supporting our friends from Camp Sojourner - Girls' Leadership Camp, doing some good for our mind, body, and community. Don't miss this--grab your tickets now!

We're in the final days of KG Strong's annual membership sale! One last weekend to take advantage of deals that will keep you going through a socially-distanced winter and beyond. Take advantage of our Private Training Trio 10-Pack, where you'll pay only $46 to work out with our kickass trainers. You get the convenience of working out at a time that works for you while you hang out (virtually!) with your friends. Doors close for these once-a-year deals on private traini...ng and small group memberships on December 7. Don't miss out! Head to the link below and join us to make working out fun, safe, and focused on your goals! https://kgstrongtraining.com/black-friday-2020/

Catch us on the rooftop next week with Justicia! We are so excited to welcome Justicia Declue, Owner and Director of Maha Yoga Philadelphia in Center City. An inspiring Yoga instructor and entrepreneur, she is sought after for her detailed alignment instruction and open-hearted teaching style. Justicia's classes are challenging, playful, fun and accessible. And get this: Justicia is one of Katie's first alignment teachers in Philadelphia and had a major impact on her Yoga and... fitness journey! We are all pumped to practice with her at BOK next Tuesday, October 6 at 6 pm! In-person spots sell out quickly--be sure to grab your tickets now! https://kgstrongtraining.com/services/yoga/rooftop-yoga : @justicia_declue

Have you noticed how much we crawl at KG Strong? We do it ALL the time. Why? Because crawling is one of the most effective primal movements to both help us assess client core and joint stability and it is also a fun and low impact exercise that can be used with clients at any level to improve dynamic core strength and motor control. We recommend starting to crawl with your hands and knees on the floor, just like a baby. Tighten your core and keep you back level. Avoid wagging... your hips side to side and take even steps forward and backward. Make sure you’re moving opposite arm and leg, which should feel most natural. Once knees on the floor feels really solid, try lifting your knees an inch off the floor and moving slowly forward and backward a few steps. Though it sounds easy, this is a major progression and should be sprinkled in slowly. Crawling should feel like serious core work with some shoulder, back and thigh help and should not strain your neck or shoulders. If you want to learn more, you can expect to practice crawl variations in most KG Strong small groups!

At KG Strong, we're celebrating fall by giving you 3 more chances to enjoy Rooftop Yoga! Here are the added dates: 9/29: With our own Katie Gould! 10/6 with @justicia_declue of @mahayogastudio 10/13 - Details to come!... Join us for 60 minutes of movement and mindfulness with a KILLER view. For October, we're pleased to announce that our nonprofit partner will be @campsojourner. In-person and virtual tickets are available for $16 each. Hit the link in the bio to get your tickets now! So long as the weather cooperates, you'll see us on the roof! https://kgstrongtraining.com/services/yoga/rooftop-yoga/

Rooftop Kettlebell Strength and Conditioning ON THE ROOF this week! Tues: 9am w/Katie Wed: 9am w/Katie Thurs: 7am w/Elaine... 9am w/Katie Fri: 7am w/AC Sign up on Mindbody ASAP-- Space is limited!! We'll email to confirm whether you'd like to attend in person or virtually and send you the respective details. See you on the roof!! (check out our full virtual schedule on the website). @collkropp @lainedee @annaclaire.loper @bok_bar @buildingbok #rooftopfitness #bokbar #kettlebells #kettlebellworkout

Please say a big hello to our next Rooftop Yoga instructor, Jean-Jacques Gabriel! He seeks to beauty in everything he does, from art to bodywork, and that mode of discovery leads us through his instruction at the next Rooftop Yoga from 6-7 pm next Tuesday, 9/22. Jean-Jacques completed his first teacher training in Southern India in 2007, and his first yoga students were children and prisoners. His work with Marshall Eddie Conway, former political prisoner and Black Pant...her, teaching yoga and nonviolent communication in prisons rooted his yoga practice and teaching in justice and freedom. Jean-Jacques has taught in prisons, public schools, yoga studios, and national and international festivals. He currently co-leads the teacher training program at Studio 34 Yoga | Healing | Arts . He is also the co-creator of a yoga clothing line with Philadelphia Printworks called The Embodied Collection. It was created to honor and inspire the efforts of people of color in creating wellness. the line is rooted in the words of Audre Lorde, Caring for myself is not self-indulgent. Caring for myself is an act of survival. We're so excited for this class. In-person tickets are sold out, but you can still treat yourself to the amazing view and vibes with at home with a virtual ticket for $16. Proceeds this month benefit We.REIGN! Get your here: https://kgstrongtraining.com/services/yoga/rooftop-yoga/ : @heyjeanjacques

Get ready to sign up for fall events with KG Strong...We've gotten the green light to offer more Rooftop Yoga! Fall yoga on the roof means amazing views of sunset over the city. Whose in?! Stay tuned for details!

Say hello to Joanna Da Sylva of Teranga Yoga, our teacher for next week's Rooftop Yoga! Joanna says of her teaching, "The rhythm of African beats deeply inspires my teaching practice by waking up the inner dancer and by connecting to the body, heart and mind. Through the practice of yoga, I have been able to cultivate my inner strength and peace and I love sharing this awakening experience with the community." Be sure to join Joanna as she leads us through a 60-minute Afrob...eats practice on Bok's glorious rooftop on 9/8 starting at 6 pm. Enjoy the class with the Philly skyline as your backdrop! Virtual tickets to participate in class via our live stream are still available--get yours at the link in our bio! Each ticket is $16 and 30% of proceeds benefit the amazing We.REIGN. Can't wait to see you there! : Teranga Yoga See more

Join Katie for a special donation class on Thanksgiving Day! On November 26, get your fitness on before you feast. Join us at 9 am for a fun virtual conditioning class before heading to the turkey (or to-furkey!) table! No experience or weights necessary. All donations for the class benefit our friends at @emilysentourage! This amazing organization raises money and awareness to help find a cure for Cystic Fibrosis with a focus on rare mutations. We can't think of a be...tter way to start the holiday -- doing good for your body and your community. All we do is win! Head here to save your spot: https://kgstrongtraining.com/schedule. $15-$30 is the suggested donation for this class and can be sent through Venmo to @Katie-Gould-3. C'mon, kick-off the holidays with the KG Strong crew!

We've got some excitement to add to your week--we're offering select small group training classes on the roof! That's right, small group kettlebell training on the Bok Rooftop for fresh air with a delightful few, and more than ample space for social distancing. These classes fill up quickly as is, so we imagine it will happen even quicker with this new option. Head to our schedule to sign up: https://kgstrongtraining.com/schedule/ Here is the schedule for classes offered on ...the roof this week: Tues: 9am with Katie Wed: 9am with Katie Thur: 7am with Elaine Thu: 9am Katie You can still participate virtually if in-person training doesn't work for you! PM us with questions or to get on the waitlist. See you on the roof!

We're guessing that you heard about the big changes announced for Philadelphia businesses yesterday. While things are tightening up because of the spike in cases in Philly and around the country, things will stay much the same at KG Strong. We'll continue to offer personalized virtual instruction from our kick-ass trainers who are among the best in the city. We'll keep delivering proven results through our private and small group training classes to help you reach your fi...tness goals. And we'll continue focusing on providing love, encouragement, and support to our members so that we remain connected, even as we work out in our homes. We're so proud of how this community has shown up to support us, but more importantly, each other Now is a great time to check out our introductory offer to get a taste of training with KG Strong! Our 2-week unlimited special gives you access to unlimited small group training for just $59. Check us out + sign up here! https://kgstrongtraining.com/pricing/