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Tag Archives: cincinnati sfg

Ma! The Meatloaf!!

  • by QCKB
  • August 20, 2014
Raisin Cashew Meatloaf – UPDATED! I can’t help it. EVERY time I hear the word ‘meatloaf,’ I laugh and think of Wedding Crashers. Here is one of my go to recipes – I probably make this every other week. Ingredients 2 lbs of grass-fed ground beef 2 tbsp of coconut oil or other fat 1 […]Read More >>

A Clean Disposition

  • by QCKB
  • August 18, 2014
The hands down, biggest problem and complaint I see and hear is the slamming of the bell into the forearm during a kettlebell clean. There are 3 common causes for this and 3 very simple technique changes to ensure this does not continue to happen. 1: Using / extending the low back, not utilizing the hips. […]Read More >>

Move Pt. 2

  • by QCKB
  • July 22, 2014
In the initial blog entitled Move, I focused on what exactly movement was and how we at Queen City Kettlebell defined it in relation to fitness. Since first posting that article I have spoken with a lot of our clients in regards to what exactly it means to move. We have spent a lot of time […]Read More >>

BFFKB; Again!

  • by QCKB
  • June 4, 2014
Here it is- AGAIN! BRING A FRIEND TO KETTLEBELL Do you have a friend whose been thinking about trying us out?  You keep bragging to family members how awesome your workouts are with QCKB are.  Do people see the changes in your body and mind as you’ve made progress with us? Now you can invite […]Read More >>

Member Spotlight: Rob

  • by QCKB
  • June 3, 2014
  Below is a story that is very dear to me for many reasons. This is the story of Rob. Rob and I met a little more than a year ago when he was ready to change the direction his life was taking. He was a new father and was expecting one on the way. […]Read More >>

Applied Principals

  • by QCKB
  • May 20, 2014
Some of the human body’s processes and movements are automatic and others are not. The brain works in a wondrous way where the mind controls certain functions without thinking; breathing; digestion; etc. through the autonomic nervous system. Other functions such as muscular skeletal movements like typing this blog; swinging kettlebells; etc. happen through the somatic nervous system, where thought […]Read More >>


  • by QCKB
  • May 1, 2014
What is movement? “An act of changing physical location or position or of having this changed.”  Why is it important? The short answer is- we need to move. We were designed to move. Barring special circumstances we should be doing it everyday. The idea of movement seems pretty standard, almost easy. While it should be autonomous, […]Read More >>

The Glutes

  • by QCKB
  • April 8, 2014
More specifically ass glute activation. A great coach once told me to squeeze my glutes at every opportunity I had. This meant at the top of a swing; out of the hole in a squat; walking up stairs; anything and everything! Over head pressing; squeeze the glutes. Ballistic snatches; squeeze the glutes. Seriously, every opportunity. That […]Read More >>

Team Player

  • by QCKB
  • April 2, 2014
This subject has come up several times lately and I thought I would address it. This has everything to do with the proposed bottled water kitty to the restrooms. The way you treat the facility; from the equipment to the trashcans says a lot about you, not so much as an athlete but more as […]Read More >>

Quick Wrist Corrective Pt. 2

  • by QCKB
  • March 24, 2014
This is the second part of the quick wrists mobility. For the first portion, CLICK HERE. This is a great trick to do if you have tight wrists or poor flexibility. The top pic is a wrist-roll stretch. Start by interlocking your fingers with one hand palm towards the floor and the other hand with […]Read More >>