100 Gelston St. Buffalo, NY 14213 • (716) 886-0252 • 273 Thorn Ave. Orchard Park 100GelstonStreet@gmail.com

Doug ScheiderWalk into KC’s Fitness any day of the week, and you’re going to see people throwing punches.  We pride ourselves on the quality and comprehensiveness of our boxing instruction, and it shows in the grace and precision displayed by our members when they don their gloves.  Amidst the near continuous onslaught of jabs, crosses, and hooks, though, you’ll also see kettlebell swings, prowler pushes, and battle ropes.   You’ll see 100 burpess, 1,000 pushups, and 10,000 lbs moved across a.set of leg press.  We’re not called KC’s Boxing, because our philosophy extends to the development of our members as complete athletes, including your strength, your flexibility, and your mental toughness.

Few tools are as effective at improving an individual’s performance capacity as the barbell

Barbell Conditioning If you want explosive power and the ability to control your body through extended ranges of motion, you should be using a barbell to squat, dead-lift, snatch, clean, and jerk.  These moves are a fascinating combination of the intuitive and the technical.  On the one hand, you are simply adding weight to the motions you make repeatedly in sports and in life. On the other, gaining mastery of each lift requires careful study, exacting analysis, and many, many repetitions.  The rewards for investing in proper form with these exercises manifest themselves quickly, as you will notice the objects around you seeming lighter, stretching and reaching becoming effortless, and the goals you’ve set in your athletic pursuits quickly becoming accomplishments.  In the long term, training with barbells offers a safe and scalable means of combating injury, circumventing specificity fatigue, and building the confidence necessary to confront daunting physical challenges.

KC’s offers a number of inroads towards incorporating barbells into your fitness routine. The fastest and most effective way to improve your lifts is to work with one of our coaches over a series of personal training sessions.  Our coaches can evaluate your flexibility, identify specific areas of muscle weakness or imbalance which will require corrective exercise, and focus on patterning the portions of moves with which you struggle.  For athletes already proficient in the basics of barbell work, our coaches can help you refine your form through position drills and lift variations tailored to your needs.  We can also help write your program,whether geared towards a max attempt on a certain day or simply aiming for steady improvement.

For those just looking to get their feet wet (and their hands chalky), KC’s also offers 4 session introductory classes which cover the clean, the jerk, the snatch, and squatting from back, front, and overhead positions.  Class size is limited to 6 participants, so while you won’t get the attention you could in a personal training session, you will always have an experienced eye on you.  These classes are a great way to get a feel for the fun and challenges of Olympic style weightlifting.

KC’s strives to be an excellent place to train.  In addition to maintaining three platforms, a selection of men’s and women’s barbells, bumper plates, jerk blocks and a power cage, KC’s offers hours dedicated to supervised lifting four days a week.  KC’s Barbell Club is a great place to meet other lifters, seek advice on a point of form, or go for that PR with an appreciate audience.  We have men and women lifting weights at all experience levels, from the broomstick high pull to the three plate clean.  Barbell Club is open to all members, and the schedule is posted around the gym.