Friday Kettlebell Skills at Bellbar Strength Lab

Friday Kettlebell Programming at Bellbar Strength Lab

Friday training at Bellbar will be centered around StrongFirst Level 1 kettlebell methodology.

So… what is StrongFirst?

StrongFirst is widely recognized as the gold standard for kettlebell training, technique, and program design. While you may not have heard the name before, you’ve been learning and practicing StrongFirst standards from day one at Bellbar.

I believe so strongly in these principles that one of my long-term goals for Bellbar Strength Lab is to become an official StrongFirst-accredited gym—something that currently does not exist in the Chicagoland area.

What Friday Training Will Look Like

Friday sessions will focus on the foundational kettlebell lifts:

• Turkish Get-Ups
• Single-Arm Swings
• Double Kettlebell Cleans
• Single-Arm Clean & Press
• Double Kettlebell Front Rack Squats
• Kettlebell Snatch

Sound familiar? It should. These are the movements you’ve been training since the day you joined Bellbar. They are the cornerstone of a well-designed kettlebell program and the foundation for building strong, resilient, and bulletproof bodies.

The difference now is that you’ll have clear working-weight guidelines—weights you can train with confidently and, if you choose, work toward over time.

About the Weight Guidelines

The chart below is simply a training guideline, not a requirement. Some of you are already there. Many of you are not—and that’s perfectly okay.

If you’re looking for a strength-focused goal for 2026, these benchmarks can be a powerful source of motivation and direction.

Office Hours with Angela (Fridays | 4–6 PM)

This month, I’ll also be offering “Office Hours with Angela” every Friday from 4–6 PM.

If you’re an afternoon member and want extra time to work on technique, refine skills, or ask questions, you can sign up for Office Hours just like any other class. This is a great opportunity to slow things down and really dial in your lifts during the winter months.

For Those Wanting to Go Deeper

A few of you have expressed interest in taking your kettlebell training to the next level—and I’m here for that.

StrongFirst hosts an annual Kettlebell Instructor Certification in Rosemont on April 24–26, 2026. While it’s designed for coaches, many attendees participate purely as students who want to deepen their understanding of kettlebell strength and movement.

I’ll be there assisting, and I’d love to see strong Bellbar representation. If this event sparks your interest, let’s talk. FYI, there is a challenging snatch test that you will need to start training for now to be prepared. Hard...but very doable with intentional training.

Follow the link here for more info: https://www.strongfirst.com/certifications/sfg-i-kettlebell-instructor-information/

As always, if you have any questions at all, please don’t hesitate to reach out.

In strength — Angela

The weight guidelines:‍

Women Open Class - Up to 130lb - 12kg

Women Open Class - Over 130lb - 16kg

Women Masters (50-64 years old) - 12k

Women Seniors (65+ years old) - 12kg

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Men Open Class - Over 221lb - 28kg

Men Open Class - Over 150lb and below 221lb - 24kg

Men Open Class - Up to 150lb - 20kg

Men Masters (50-64 years old) - 20kg

Men Seniors (65+ years old) - 20kg

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