ST. CLOUD -- This week in our "Fitness Friday" series on WJON, we learn different functional movements at Minnesota Kettlebell.

Crystal Williams has been doing Kettlebell training since 2010. She says working with kettlebell's has helped not only her core strength but overall strength and movement.

"It's a fantastic working for training the posterior chain of your body which is a part a lot of us don't pay attention too. It's our back, butt, hamstrings and calves and helps us with poor movement patterns we develop," says Williams.

She says while kettlebell swings are apart of the classes, she focuses on a wide range of exercises many weight lifters use for functional movement.

"We do lots of overhead work like the kettlebell clean, the snatch, the jerk a lot of the thing people might be familiar with in traditional weightlifting," says Williams.

Many of her clients have never used Kettlebells to exercise. She says she offers them a beginner class to help them learn the basics, get the proper form, and make sure they don't get hurt.

"You can always work on it, you can always improve and you can really take kettlebell training with you throughout your entire life," says Williams.

Kettlebell training is a very good cardio and strength workout. She says it's a great way to push yourself and do things you didn't think you could.

"It's very dynamic, you're moving the whole time and it's more than just running or walking," says Williams.

Williams says along with kettlebell training she offer yoga and personal training.

Training Crystal Williams gives WJON Reporter Alex Svejkovsky a lesson in Kettlebell Training (Photo: Alex Svejkovsky, WJON)