about dkb

Co-owned by StrongFirst™ Certified Instructors, David Quasha SFG, and Robert Villier SFG, Delco Kettlebells is a dedicated 'Hardstyle' Kettlebell strength and conditioning gym, Located in Swarthmore PA. Hardstyle training is a safe, highly effective, progressive, skill-based practice that can be applied to weight training of all kinds, and particularly to the versatile kettlebell - literally - a gym with a handle! We focus on small group training classes of 2-6 clients, and personal training, in an inclusive, supportive environment.
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Kettlebell training is a skill practice -  more akin to a martial art or yoga than to just hitting the gym and 'working out'. It's progressive, safe, mindful and rewarding. (And it's a great workout too!). Achieve levels of strength and power you would have never imagined. This is not your average smash-yourself-to-a-pulp, all-out fitness self-destruction. Training hardstyle will leave you feeling energized, powerful, resilient, and strong - attributes that will carry over to everything you do in your daily life, work, and play.
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We employ principles taught by StrongFirst™,  a supportive network of several thousand members, leaders, athletes, fighters, first responders, active duty military, clinicians, stay home moms and dads, coaches, educators, and trainers of all ages, from all over the world. At DKB we incorporate bodyweight calisthenics and pull-up bar work, plyometrics, mobility work, and dynamic kettlebell strength and conditioning, to help you achieve your fitness goals: improve body composition, lose weight, gain strength and explosive power, improve endurance, and increase mobility. That...and it's really fun!
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To learn more about StrongFirst™ and Hardstyle strength training, please visit www.strongfirst.com and explore! Get comfy - you may end up there for a while. ;)
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To learn more about Coach David Quasha, visit his official StrongFirst SFG instructor profile here: https://www.strongfirst.com/instructors/united-states/david-quasha.0013700000TLvNrAAL/
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Robert Villier acheived his StrongFirst SFG Level 1 KB Instructor Certification in July 2018 in commanding fashion, after a year of focused, dedicated training. He is a capable and patient teacher. His official StrongFirst instructor profile is pending. He is currently pursuing a NASM cert, a Precision Nutrition cert, and is training toward an SFG Level II KB cert. 

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Lauren Richards acheived her StrongFirst SFG Level 1 KB Instructor Certification in July 2018. She is also a Muay Thai (Thai boxing instructor) at a local Martial Arts Academy.

HELPFUL GYM INFO

GENERAL GYM POLICIES

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Delco Kettlebells (DKB) is located in the Swarthmore Medical Center building at 300 S Chester Rd.  - Enter thru the main entrance door of the building and look for the sign on your left when you walk in.
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At DKB we train either barefoot, in socks, or in shoes with a minimal sole that allows us to feel the ground beneath our feet. This is an important aspect of the kind of training we do. We rely on feedback from the ground surface for most of our training. Once you get used to training barefoot - you may never want to train in shoes again! if you prefer to wear shoes, please bring a clean pair of thin soled/minimal shoes for indoor use. This will help keep the floor mats clean. See our recos for footwear here.
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At DKB we focus on small group training (cap at 6 participants), both for safety reasons, and so that we can give each of our members the attention needed for safe training. Be aware of your space while training and aware of others and the equipment at all times.
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Please be on time for the start of class. Classes are 50 minutes and include warmup/mobility piece, a 15-30 minute workout and a cool down.
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Be courteous to your instructors and fellow students during the class by listening for instruction and cues throughout the workout.

KNOW PAIN - KNOW GAIN

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Strength training can sometimes be uncomfortable, challenging -  and may leave you somewhat sore for a few days. Excessive soreness and/or sharp pain of any kind is neither productive nor indicative of a great workout. In fact it will only hinder your progress. Do not push through, or train with pain. If you have any injuries or physical limitations that may affect your training please let your instructor know, and if a movement is causing you pain of any kind - stop the movement and notify your instructor.
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We are happy to modify/regress/progress any exercise to accommodate all class members.
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TESTIMONIALS

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"You're Guaranteed a great class!"

I live in Media and I am so excited that Dave will be teaching classes in town. I've done some training with Dave over the years in different places and he is a very knowledgeable kettlebell teacher.  He clearly has a passion for the work and you will love learning from him. You're guaranteed a great class!  - Judy C.

"His focus on proper technique and safety make him a good instructor..."

"I’ve had the good fortune to train with David on multiple occasions, and each time enjoyed myself immensely. His focus on proper technique and safety make him a good instructor, but what makes him great are qualities like his passion for fitness, patience, sense of humor, and ability to work easily with complete beginners as well as more experienced kettlebell practitioners. Even though I already had some experience when I came to him for training, he was able to help me correct and improve on my basic techniques and form, which are essential to proper kettlebell practice. If you are even slightly curious about this kind of training, I highly encourage you to check out a class with David and discover this incredibly fun method of getting stronger and healthier." - David T.

"I've been training with the David privately and It's been a game changer for my training..."

"Anyone in the Delco area interested in solid kettlebell training should check this place out. Great instruction. I've been training with the David privately and It's been a game changer for my training and all around and everyday life strength, especially bending, squatting, and twisting while holding a kid and a car seat!" - Raj L.

FOOTWEAR RECOS

BAREFOOT TRAINING

We highly recommend training barefoot at DKB. This is so that we can 'root' into the ground for stability and neurological feedback, and also so that we are able to use and develop all of the complex structures of our feet, and the associated musculature. Our training starts from the ground up! healthy strong feet and full range of motion in our toes and ankles is crucial to effective and safe strength training.  That connection to the ground is so important! If you prefer to wear shoes at DKB, that's okay! Barring any orthopedic issues, your training shoes should be minimally-soled, flexible shoes that allow you to move well and feel the ground through the soles. If you prefer to train in shoes at DKB, please use them only for dedicated  indoor training, as we prefer you do not wear regular street shoes on the mats. Here are just a few suggestions for you, but there are several shoes on the market made specifically for 'barefoot' or 'minimalist' training styles. Shop around a little, and get something that works for you!

CONVERSE CHUCK TAYLOR (MENS/WOMENS)

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The original classic minimalist shoe. Widely available in mens and womens styles. Flexible, and grippy. If you go with these, be sure to get the classics and not the versions with the thick cushy insoles. low top preferred but the high-tops can work as well. (converse.com)

VIVO BAREFOOT (MENS / WOMENS)

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Vivo specializes in 'barefoot' style shoes. they are very well made a(read: also pricey) but quality and customer support is second to none. They make a lot of different styles. (vivobarefoot.com)

XERO SHOES (MENS / WOMENS)

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Xero is a bit newer to the minimalist training shoe market but they are very well reviewed and have great community support. well made, light and flexible. (Xeroshoes.com)

NEW BALANCE MINIMUS 10v1 (MENS / WOMENS)

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Excellent, very durable shoe. Minimus has styles for men and women, and there are a few different models in the minimus category. The 10v1 is our favorite but the "zero" is also worth a look! (newbalance.com)

KEDS CHAMPION (WOMENS ONLY)

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This is a great shoe for training (though not widely thought of as a training shoe). They used to be available in a mens version too but they discontinued them. (wish I'd bought 10 pairs of em!) Excellent 'ground feel'. Light and flexible. Widely available in a lot of colors and in laced and slip on versions. they do tend to wear out a little quicker than more technical shoes but they are very low cost so you can buy a few pairs! (keds.com)