7 Reasons Why We Swing

1 – One of the Best Fat Loss Exercise

If your main objective is fat loss, then there are not many single exercises better than the kettlebell swing. The swing exercise targets multiple muscles in one movement creating huge demands on energy consumption which in turn means maximal calories burnt.

2 – Cardiovascular System

Swings are similar to sprinting. It takes a massive amount of oxygen to fuel the kettlebell swing, so it only takes between 20-60 seconds before your heart and lungs are really pushed to their maximum capacity.

3 – Increasing Strength Quickly

Big strength gains come from eccentric movements “Negative Movement” which involve lengthening muscles under load. The kettlebell swing loads well over a100 muscles eccentrically as you actively absorb the force from every swing movement. Now remember, the eccentric movements are what make your muscles feel sore the next day!

4 – Stabilizing the Shoulders and Knees

The weight of the kettlebell while performing the swing tries to pull the shoulder joints apart during the movement and as you fight to keep your joints in place and working on your posture, your “stabilizing muscles” become rapidly stronger. If you suffer with bad knees then often the swing can be tolerated due to the lack of excessive bend at the knee meaning you can still strengthen the legs, hips, and cardio without needing to squat or lunge.

5 – Learn Explosive Athletic Power

Sports are all about power. The faster you can release stored energy the more powerful you can move. The kettlebell swing develops lots of explosive power through the hips and legs which is vital for most sports. (Jumping, Sprinting, Agility, and Endurance)

6 – The World is Your Gym

Unlike lots of other exercises you hardly need any room to perform the kettlebell swing. Since your feet does not move and the kettlebell will only extend slightly further than your hands so you could workout anywhere with a 6-foot square space.

7 – Only One Kettlebell Required

The kettlebell swing is a very diverse exercise. You can start with the two-handed swing and as you out grow that movement instantly increase the intensity by using one hand.

New to the gym? We have you covered!!! Click on the link below and sign up for the 6 week 1st Degree Byrne Challenge for only $240. Offering up to 30 classes a week to get you stronger, faster, leaner, and in better shape then you have ever been in!!

New to Kettlebells? Come in for a free 90 minute Intro to Kettlebell Course every Saturday at 11am! Here we will cover the basic movements of Kettlebell training. Focusing on technique, proper breathing and body alignment to keep your body safe and strong!

See everyone soon!


Not so long ago, our knowledge about fitness and training was limited to bodybuilding based shaping programs, which often leave you feeling stiff and sore afterwards. Also, the long, and slow distance training methods such as jogging and cycling which are aerobic based conditioning programs that work the heart and lungs but does not strengthen the rest of the body. Kettlebells are practical, unique, and fun! They are practical because they work more than just one physical attribute, such as strength and conditioning. They combine the benefits of muscle toning, cardio conditioning, and muscle endurance, leading to increase strength and power, increase flexibility and range of motion, fat loss, increased lean muscle mass, reducing stress and increasing confidence! The design of the kettlebell (a ball with a handle) makes them unique. Not only can you use them for your traditional lifts, but you can also use them for other movements that you cant do with a dumbbell or barbell.


Will be on a structured functional Strength and Conditioning program focusing on increasing muscle, improving the cardiovascular system, and increasing balance and flexibility. Utilizing Kettlebell, Barbell, and Body-Weight movements. No muscle left behind!!

Classes: Hour classes
Monday-Thursday: 6,8,9AM, 5,6,7PM
Friday: 6,8,9AM, 5PM
Saturday: 8:30AM/ Yoga 9:30/ Intro to Kettlebells 11AM
Open Gym: Monday- Friday: 7-8AM, 12-3PM, Sunday: 9-10AM

Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. All can benefit. Read on for the top 10 benefits of Kettlebell training.

1. Serious cardio without the boredom of the hamster wheel (treadmill)

2. Functional strength without the monotony of isolated reps

3. Flexibility without long poses

4. Fun and varied, never boring

5. One compact, portable device

6. It’s safe — for any age, shape or size

7. Combines “cardio” and “strength” training

As one of the best kettlebell coaches once said, “life doesn’t respect the difference.” Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that “cardio” training you did in “step class” or on the recumbent bike really help that much?

8. The solution for busy people

Busy people want the biggest bang for the buck. Kettlebells can be the solution to trying to squeeze cardio, strength AND flexibility training in an already overbooked schedule. Because of the intensive nature, the workout duration must be kept short. Best of all, they are so small and portable, training can take place in your bedroom.

9. Greater fat loss

Fat gets the ol’ one-two-three punch. First, there is the extremely high metabolic cost of throwing the weight around. Second, it’s a strength training workout creating dense muscle mass, which burns calories from fat stores all day long while increasing your resting metabolism. Finally, combine that with the fat burning effects of human growth hormone that is stimulated by these kinds of whole-body, complex movements. There is no better way to burn fat. This is why sprinters have ripped muscles and marathon runners have a skinny look.

10. Very different from dumbbells and barbells

Anyone who has picked up a kettlebell has felt the difference. The off centered weight of a KB recruits more stabilizer muscles and works the targeted muscles through a wider range of motion. It’s because of the off-center design of the KB. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.

Sign is up and turf is here!! One step closer to opening day!
Many thanks to all our friends who came out to unload 1000s of lbs of rubber flooring and a 700lb roll of turf this week.

We are shooting for a May 14th 2016 GRAND OPENING!!!  Please keep checking website and Facebook for updates!!!

Spark Coming Soon! Game face!!


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