Frequently Asked Questions

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A kettlebell is a cannonball with a handle. Plain and simple. The kettlebell has been around since the 1700's and some recent findings show that the Romans trained with what could possibly be considered the first primitive form of a kettlebell.  So this is a tool that has been around a long, long time.  Kettlebells range in size and weight, promising a challenge in every workout.   

 “It is hard to find a sport that has deeper roots in the history of our people than kettlebell lifting.”   

Kettlebells are great for:

• Increased strength and power output. This is probably the best reason to train with kettlebells. Traditional kettlebell lifts cannot be done slowly and require a lot of power in order to perform them optimally. This delivers a special quality called power-endurance, or conditioning. This is not your average cardio. There is a difference between fast and slow twitch muscle activation and this is where the differences really show!
• Improving the cardiovascular system. This goes in line with power output above. Using the kettlebell properly forces the muscles responsible for breathing to play an even larger role the execution of the lift. In the explosive movements of the kettlebell, the muscles responsible for assisting the breathing pattern are also engaged during the muscle activity, NOT in the respiratory process. This process plays a significant role in the bigger power-endurance picture.
• Increased flexibility and mobility. Flexibility and mobility are not the same thing. Flexibility is how far you can drive your car; Mobility is the route you take. Some routes are better than others and some routes enable you to drive farther. It is all about efficiency in movement. The kettlebell helps improve the route and the distance your body can travel.
• Improvement of the mind-body connection. The mind-body connection is what enables someone to know how to touch their toes, sit in a chair, perform athletic movements, etc. As we age, these connections will often become diluted or turned off completely. The kettlebell helps reawaken those connections for improved quality movement.
• Muscle development. Please don't confuse this with muscle hypertrophy. The more you move, the more you lift. The more you lift , the stronger you become. Size does not equate strength. However, if muscle development is your goal, you can easily see how kettlebells help to accomplish that.
• Increased athleticism. Improving the mind-body connection; improving mobility and flexibility; improved endurance; all of which carries over to athletic ability. You can be a golfer, swimmer, baseball player - it doesn't matter! The carry over from kettlebell use is universal.
• Overall improved quality of life. The list of benefits is long. We measure our quality of life by how well we move. We have to be strong to move. Moving better and getting stronger is what we are all about. And that translates into a longer, more fruitful life.

Kettlebells have been shown to burn fat and calories faster and more efficiently than traditional weight training and cardio. Training with a kettlebell bridges the gap between strength training AND "cardio."  The internet is flooded with research showing 15 minute kettlebell workouts burning, on average, 250 calories or more.

Anyone can benefit from training with kettlebells, from Olympic lifters and professional athletes, to working professionals and stay at home moms, the fitness enthusiast and people just looking to get in healthy shape.  

“Not a single sport develops our muscular strength and bodies as well as kettlebell athletics.”
- Ludvig Chaplinskiy, Hercules Magazine; 1913.

Only 8.8% of top kettlebell lifters, members of the National Team and Regional Teams in Europe, reported injuries in training or competition. (Voropayev, 1997) A remarkably low number!

Note: These were not normal gym goers. Not the Ken and Barbie type who only care about aesthetics, but elite athletes, who push their bodies to the edge. That, however, does not give anyone an excuse to lift KB's haphazardly. Any type of strength training can be dangerous if you use bad judgement.

As for age...at the 1995 World Championships the youngest contestant was 16, the oldest 53! This is at elite competition. Most people are not training for the gold, so age should not be a deterrent when you're training for yourself.

First of all, we are the ORIGINAL kettlebell facility in Cincinnati. We traditionally follow what is called the hardstyle kettlebell training system.

Second: Achieving results. Individuals who follow our recommendations learn how to move better and become stronger. We focus on movement through strength to achieve our goals of building muscle, getting lean, and in better shape than before starting at Queen City Kettlebell.

Third: Our community. We have amazing members who are all here for the same reason... which is to move, feel, and look better. Everyone is supportive and encouraging. We do not tolerate negative attitudes.

Fourth: Accountability. Most exercise programs fail because there is limited or no accountability. We hold our clients to a higher standard. We want them to give 100% every time to maximize results. Because of this, we are very different from a typical "gym," both philosophically and in practice. This the reason we use the term "training facility" or "training hall."

Finally, we have the most qualified coaches that have a vast amount of experience and knowledge who have worked with all demographics and abilities. They are not just prescribing exercises and counting reps, but purposely prescribing the right training methods and programs for specific individual needs.

Our primary tool is the Russian Kettlebell. However, we have a fully equipped facility that includes: barbells, bumpers, benches,  rings, and the simple jump rope, to name a few....

You should bring: 

1. Your own water bottle. 

2. We provide a towel service for our clients but if you wish to bring your own you are welcome. (We love that you love our towel service, but please don't love our towel service so much that you take them home!)

3. Appropriate clothing. Wear comfortable, soft, loose clothing that allows you to move. However, don't wear baggy clothes that inhibits the instructors ability to analyze your posture and form during the training session. Also, we prefer that our clients come prepared to train barefoot, at least for your first session. We are happy to discuss alternatives to barefoot training as well. 

4. You do not need to bring your own kettlebell. We have plenty to go around. 

Absolutely! Not only can you bring a friend, you should positively bring a friend! The highest compliment you can give us, is to mention us to your friends and family. Please do refer...happy campers is a huge part of what keeps our business growing and becoming better and better. Because of this, we reward our clients for referring others and helping grow our community.

We believe that nutrition is a crucial component of overall health and fitness. Clients receive education and personalized nutritional guidance based on dietary preferences, and lifestyle.

We are not a one-sized fits all facility and our packages are built around your specific needs, training goals, and budget. We currently offer several different training packages to be tailored specifically to you. 

Some clients come to us for individual instruction and personal training. We also have those that meet with us 2-5 times/week for small group training depending on their goals, motivation, and budget. 

Yes, we offer online personal training services. Our virtual sessions allow you to work out from the comfort of your own home. If you are interested in remote coaching, please fill out our contact form so one of our coaches can personally reach out to you to discuss our online training options. 

All our private and small group training sessions carry a 24 hr cancellation policy. Cancellations made inside the 24 hr window will be forfeited by the client. Appointments rescheduled outside the 24 hr window will be rescheduled at the client and coaches discretion.

No one really likes to talk about money, no one likes to feel they are losing money. We get that. This is why we are completely transparent about our cancellation policy and why we have it in place. We understand your time and money are valuable...and ours is as well! Having this policy creates a system of accountability for everyone - you're more likely to show up for your training sessions if you know you'll lose the money. Plus, we are committed to come into the session prepared and read to help you achieve your goals. Bonus: You will get better results with that level of consistency, which is why you're here in the first place right?

Your support matters to us as a small business and we thank you for choosing us to help you better yourself in your life. In return, we will provide the best product and coaches around so you can rest assure that you are getting the biggest return on your investment by training with us at Queen City Kettlebell.

Why do we have this policy in place? When you sign up to train with us, we are reserving the time slot for you. We can only see so many clients in a day, so there needs to be some protection on our end in order to ensure that time can be yours. In return for your cooperation, we can promise that you will always have a a standing appointment with us at your time slot. If we cannot make the time slot, for whatever reason, we will have another coach ready to meet you.

When you begin training your coach will go through all this information with you to make sure it's clearly understood. If you have any questions, please do not hesitate to ask.