The Kettlebell Lab

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The Kettlebell Lab Empowering individuals through fitness to become not just better athletes, but better people.

The KB Lab, led by certified personal trainer Bailey ( / ), specializes in kettlebell training and personalized fitness coaching. Offering both in-person sessions in Ottawa and online programs, the focus is on empowering individuals through effective exercise routines. Whether you're a beginner or an athlete, our tailored programs aim to help you achieve your fitness goals.

Today, on the National Day for Truth and Reconciliation, we acknowledge that The Kettlebell Lab operates on the traditio...
09/30/2026

Today, on the National Day for Truth and Reconciliation, we acknowledge that The Kettlebell Lab operates on the traditional, unceded and unsurrendered territory of the Anishinabe Algonquin Nation in Ottawa, Ontario. We are grateful to live, work, and build community here.

We honour the children who never returned home from residential schools, the Survivors, and the families and communities who continue to experience the impacts of this history.

As someone from Kamloops, I condemn the recent racist intimidation on Tk’emlΓΊps te SecwΓ©pemc lands. We stand with the community, residential school Survivors, and their families. Racism, white supremacy, and residential school denialism have no place in our communities. Supporting reconciliation also means speaking up when Indigenous people face hatred and intimidation.

Reconciliation requires us to listen to Indigenous voices, educate ourselves, reflect on our actions, and support Indigenous communities today and throughout the year.

For information and learning resources:
https://www.ontario.ca/page/national-day-truth-and-reconciliation

Our responsibility to learn and act continues beyond September 30.

Let us lead with compassion, humility, and the courage to challenge hate.

Every Child Matters. 🧑

9 days until the National Capital Open! πŸ””πŸ‹οΈTo all lifters joining us on Saturday, October 3, we’re getting close! Keep a...
09/24/2026

9 days until the National Capital Open! πŸ””πŸ‹οΈ

To all lifters joining us on Saturday, October 3, we’re getting close! Keep an eye out for event updates as competition day approaches.

Online lifters: your video submissions are due September 23–29. Email your lift to [email protected] during that window.

Before filming, check that your full body, feet, knees, elbows, and bell at lockout will be visible. Your recording must show proof of the date, your bodyweight, and your bell weight. Submit one continuous, unedited video with no cuts, pauses, speed changes, or filters.

A visible timer is optional. Without one, your official time begins when the kettlebell first leaves the floor. Please be strict with your lockouts and form so your reps can be counted.

We can’t wait to see everyone lift! πŸ’ͺ

Who’s excited?! πŸŽ‰

There are some new faces around here, so I figured it was time to properly introduce myself. πŸ‘‹There’s a lot more behind ...
09/02/2026

There are some new faces around here, so I figured it was time to properly introduce myself. πŸ‘‹

There’s a lot more behind The Kettlebell Lab than kettlebells. πŸ’ͺ

From basketball and collegiate athletics β†’ coaching β†’ finding kettlebell sport β†’ competing on the world stage β†’ building The Kettlebell Lab.
Kind of in a line. Kind of all at the same time.

If you’re into getting stronger, kettlebells, sport, or figuring out what your body is capable of β€” you’re in the right place. πŸ’™

Hi, I’m Bailey. Welcome to the Lab.

πŸ† Registration is OPEN for the 2026 National Capital Open! πŸ†Whether you're stepping onto the platform for the very first...
08/10/2026

πŸ† Registration is OPEN for the 2026 National Capital Open! πŸ†

Whether you're stepping onto the platform for the very first time or chasing a new personal best, this competition is for you.

Join us in Ottawa on October 3, 2026 for a full day of kettlebell sport, incredible lifting, supportive athletes, and an atmosphere that celebrates every rep.

πŸ’₯ Early Bird pricing ends August 31 at 11:59 PM. Don't wait until the last minute to secure your spot!

πŸ“ Ottawa, Ontario
πŸ“… October 3, 2026

We'll be welcoming athletes from across Canada and beyond to compete under CKA and IKO NWorld League standards. From beginners to experienced lifters, everyone has a place on the platform.

βœ… First competition? We'll help you every step of the way.
βœ… Experienced competitor? Come test yourself against some of the best.
βœ… Spectators are welcome to come cheer on the athletes!

πŸ“² Scan the QR code or visit the registration link in our bio to sign up today.

Who's joining us this October? Tag your training partners below! πŸ‘‡

β˜• Coffee isn't giving you energy.It's one of the biggest misconceptions I hear from clients and athletes.That doesn't me...
07/30/2026

β˜• Coffee isn't giving you energy.

It's one of the biggest misconceptions I hear from clients and athletes.

That doesn't mean caffeine is bad. In fact, it can be an incredibly effective tool for improving focus, alertness, and exercise performance.

But it's important to understand what it's actually doing.

If you're relying on caffeine just to make it through the day, it might be worth asking whether the real solution is another coffee... or more recovery.

If this post made you think differently about caffeine, there's a lot more where this came from.

πŸ“© KB Lab email subscribers get new articles like this before anyone else, along with exclusive training tips, nutrition education, and updates from The Kettlebell Lab. Link in bio to sign up today.

Or, if you'd rather dive in right now, you can read the full science-backed blog on caffeine here:
πŸ”— https://thekettlebelllab.com/the-lab-notes

πŸ‘‡ What's your caffeine of choice?
β˜• Coffee
πŸ«– Tea
πŸ₯€ Energy drinks
πŸ’₯ Pre-workout

I almost forgot what the whole point was.Not the podiums.Not the medals.Not even the PRs.The whole point is finding a co...
07/19/2026

I almost forgot what the whole point was.

Not the podiums.
Not the medals.
Not even the PRs.

The whole point is finding a community that cheers for you whether you hit a personal best or simply have the courage to step onto the platform for the very first time.

It's celebrating every winβ€”big or small.

It's trying something new.

It's discovering what you're capable of.

It's meeting people who become training partners, teammates, and friends.

The lifts matter. The PRs matter. But they're never the reason people keep coming back.

The people are.

That's exactly what I hope to create every time we host a competition.

πŸ’š Registration is now open for The Kettlebell Lab Competition on October 3!

Whether you're chasing a PR, stepping onto the platform for the first time, or just looking for an amazing community, we'd love to have you join us.

πŸ‘‡ Comment "COMPETE" below and I'll send you all the registration details!

πŸ³οΈβ€πŸŒˆ Happy Pride Month from The KB Lab!Everyone is welcome. Everyone deserves respect. Everyone belongs.Train hard. Be y...
06/04/2026

πŸ³οΈβ€πŸŒˆ Happy Pride Month from The KB Lab!

Everyone is welcome. Everyone deserves respect. Everyone belongs.

Train hard. Be yourself. Support each other. β€οΈπŸ§‘πŸ’›πŸ’šπŸ’™πŸ’œ

Not Every Workout Should Feel Like a 10/10One of the biggest misconceptions in fitness is that if a workout doesn't leav...
05/31/2026

Not Every Workout Should Feel Like a 10/10

One of the biggest misconceptions in fitness is that if a workout doesn't leave you exhausted, it wasn't effective.

The truth? The goal of training isn't exhaustionβ€”it's adaptation.

Effective programs include a mix of easier, moderate, and harder training days. Learning how to adjust your effort based on the goal of the session can improve recovery, reduce burnout, and lead to better long-term results.

In our newest blog post, we break down the KB Lab Perceived Effort Scale, how to use it, and why understanding training intensity is one of the most important skills you can develop as an athlete or gym-goer.

πŸ”— Read the full article here: https://thekettlebelllab.com/the-lab-notes/f/understanding-the-kb-lab-perceived-effort-scale


What do you struggle with more: pushing hard enough, or holding back when you need to?

02/26/2026

Half Marathon Lifts in kettlebell sport = 30 minutes of continuous work.

Multiple hand switches are allowed.
Putting the bell down ends your set.

That means success isn’t about going hard β€” it’s about:

β€’ Efficient technique
β€’ Strategic hand switches
β€’ Grip management
β€’ Breathing under fatigue
β€’ Pacing that’s sustainable for 30 minutes

At KB Lab, we train the skill behind the grind β€” because in long sets, technique is what keeps you in the game.

FOUNDING ATHLETE ANNOUNCEMENT β€” KB LAB πŸ‹οΈβ€β™‚οΈπŸ”₯I’m officially launching a 4-week Online Kettlebell Sport Skill Series star...
02/21/2026

FOUNDING ATHLETE ANNOUNCEMENT β€” KB LAB πŸ‹οΈβ€β™‚οΈπŸ”₯

I’m officially launching a 4-week Online Kettlebell Sport Skill Series starting March 5.

This is a small group, skill-focused block designed for athletes who want to:

β€’ Improve efficiency in their lifts βš™οΈ
β€’ Build stronger overhead fixation πŸ’ͺ
β€’ Clean up jerk/snatch mechanics πŸ‹οΈβ€β™€οΈ
β€’ Increase work capacity with proper pacing ⏱️
β€’ Train with structure instead of guessing πŸ“ˆ

Each session (Thursdays at 6:30pm β€” March 5, 12, 19, 26) will include:

βœ” Structured warm-up
βœ” Technique breakdown + skill progressions
βœ” KB Sport–specific GPP
βœ” Cool down + movement prep
βœ” Live coaching and feedback πŸŽ₯

This is NOT a bootcamp. ❌
This is skill development. 🎯

Because this is the first run, I’m offering a Founding Athlete Trial Rate of $119 for the full 4 weeks.

Spots are limited to keep coaching quality high. πŸ‘Š

Price will increase for the next block. ⬆️

If you want in, comment β€œKB” or send me a message and I’ll send details.

Let’s build something strong. πŸ› οΈπŸ”₯

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Ottawa, ON

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