The SFG Level II Preparation Guide
SFG Level II Certification

You asked for it, so here it is: a step-by-step approach to preparation and training for the SFG Level II. This is not a plan you can just follow, though – it requires assessment, planning, and analysis of your own. Continue reading

2016 Leadership Promotions, and How They are Chosen
Master SFG polo

Team Leaders, Seniors, and Masters are positions of trust and responsibility in the StrongFirst community. It is my honor to present to you the SFGs stepping into or moving up in leadership roles within SFG. Continue reading

The Big Bell Theory: Plans for Pressing Bigger Kettlebells
Get a bigger military press

One of my students pressed the Beast after training for one year — and he started with 16kg. I hope my sharing of his journey will help you to increase your strength and press the 48kg Beast, too. Continue reading

The 5TRM Back Squat Program

Sometimes it is not appropriate to measure 1RM, but what if your back squat program is based off one? Enter the 5TRM – your five technically perfect rep max. A new program inspired by Plan Strong. Continue reading

An Expert Approach to Mastering Bodyweight Training
Mastering Bodyweight Training

Proper bodyweight training doesn’t require equipment. But it does require an expert approach. Let’s start by using holds to prepare ourselves for good movement. Continue reading

Strength Is a Skill — Strength Is Liberating
Strength Is A Skill

If you practice badly, pain will find you. Not in pain yet? Keep doing what you’re doing badly. I did it all wrong for decades. But StrongFirst set me straight with one of their central tenets: strength is a skill. Continue reading

The Will to Happiness
mike sousa motorhead press

I learned a lesson about life and training that I would like to pass along. It comes from the book that made the greatest impression on me last year: “Flow: The Psychology of Optimal Experience” by Mihaly Csíkszentmihályi. Continue reading

Happy StrongFirst New Year: What I Learned in 2015

As I reflect on 2015 and the lessons it provided, I’m humbled by the opportunity to be a part of the StrongFirst community. I’m also thankful to have so many great people at every different level of the StrongFirst Team. Continue reading

Forge New Footprints: Consistency, Variability, and the FMS
FMS and Kettlebell Training

Consistency is key in training, but must be paired with variability. To move well, you first need a baseline, and then a system that takes you into different postures and positions. Continue reading

No Excuses Allowed: I Became an SFG II at Age 70
Dr. John Sullivan at SFG Level II

I recently passed the SFG Level II Certification. At seventy years of age, I was told I am the oldest person to pass. But I never let excuses stop me. Continue reading

300 Seconds: A Guide to Maximizing Your Rest Intervals
Rest Intervals

This length of time may seem like an eternity, but taking long rest intervals between work sets is one of the keys to building strength. Continue reading

How Being Coachable Helped Me Tame the Beast

I recently trusted my Beast Tamer training to Pavel. The experience gave me renewed insight into what it feels like to be coached – and how to be coachable. Continue reading

Surprise Yourself With Strength on This Bodyweight Training Plan

More than one SFB attendee has stated that had they attended the SFB prior to SFG I or II they would have done better and been stronger for their pressing. Continue reading

An Outlier on the Normal Kettlebell Curve
StrongFirst grip on kettlebell

I do not use the kettlebell to train. I train to become the kettlebell. Let me explain the strength of this goal. Continue reading

How to Prepare for and Pass Your SFG Level I
Having a great experience at my SFG Level I

Successfully completing your SFG Level I takes smart planning. This was my path to a successful Level I and the eight-week training plan I followed. Continue reading

Experience and Skill Will Always Trump Science
Gary Music Teaches Karate

I know I am not a scientist, and, believe it or not, that gives me a great advantage over many when it comes to learning and perfecting a physical skill. Continue reading

Fall 2015 TSC Recap

The Fall 2015 TSC saw more participants than ever. Incredible results, and INSPIRING efforts! Here are the highest scores in each of the eight categories. Continue reading

Practice vs. Performance: The Mentality of the Old-Time Strongmen

Attempting a maximal lift in front of a crowd for a show is the move of an amateur. Run “wide open” all the time and something will break. The thing that breaks ain’t gonna be a record. Continue reading

The Power of Swings and Get-ups for Hockey Training

Learning how to properly execute and teach these two movements has had a huge impact on my programming philosophy as a coach to professional hockey players. Continue reading

Simple & Sinister + Heart Rate Training

This article will explain how to incorporate heart rate training into the Simple & Sinister program, and how to progress over time. Continue reading

Understanding the Center of Mass in Kettlebell Training

Dumbbells tend to center the weight with your hand, but a kettlebell’s center of mass is about six to eight inches from the handle, and that changes depending on the exercise. Understanding this can be used to your advantage. Continue reading

How to Systematically Improve Your TSC Numbers
tsc pull up

Here’s my advice on how to improve your TSC numbers based on my personal experience and success in competition. Some of these you can try today. Continue reading

Simple & Sinister Progression Tactic
square_SS copy

Let’s examine science and history to best understand how a strategy of “anti-glycolytic” training can be applied to a Simple & Sinister progression plan. Continue reading

Daily Dose Deadlift Plan

This plan will outline how you can overcome a plateau and keep building your lifts using the deadlift as an example. It’s simple, and even feels easy to do. Continue reading

Strength Training Will Get You Far – Even a Half Marathon

I didn’t mean to train for a half marathon without doing any running, but due to an injury I only did strength training. And I was shocked how well I did! Continue reading

The Perfect Kettlebell Swing: Is There Such a Thing?

There is a perfect kettlebell swing, but only if you take into account individual structure and history. We will examine each of these to find YOUR swing. Continue reading

Posture: An Easy Way to Up Your Performance

In a great majority of athletic events and real-life tasks, a ramrod straight posture, or at least its approximation, greatly improves the efficiency. So get your carcass rebalanced. Continue reading

3 Squat Tips: Understanding Squat Cues
Screen Shot 2015-08-24 at 5.18.03 PM

The following is the visual, or intrinsic cuing, I use to help my students understand the confusing squat cues I personally wasn’t able to process early on. Continue reading

5 Simple Tips for a Stronger Pistol
Screen Shot 2015-08-18 at 7.16.56 AM

To get stronger and healthier, we need mobility and stability to maintain alignment while developing forces. These tips for a better pistol are based on that idea. Continue reading

Lifting Stones: The Value to the Modern Trainee
Bud Jeffries with a 400lb+ stone.

I became fascinated with lifting stones when I read an article about a man in New Zealand not much bigger than me – who was lifting stones over 400 pounds. Continue reading

Six Weeks to Strong: The SF 930 Plan
10665888_754198854652455_7212636941693877869_n 3

The plan uses high reps of 8-12 per set and unheard of rest periods between them. It will build a lot of strength into your weighted pull-up and kettlebell press in just six weeks. Continue reading

More StrongFirst

StrongFirst is in the hypertrophy phase. Today, I am proud to announce our Chief SFL and Chief SFB. Continue reading

Chuck Taylor Redesign: A Survival Guide

In the Chuck Taylor redesign, Converse changed little of the external appearance, but the new cushioned sole is a soul CRUSHER in our strength-training world. Continue reading

Program Minimum [Squared]
Mark Cheng, Senior SFG

Pavel’s original Program Minimum used the bent press and the snatch. He reinvented the PM with two equally-effective drills: the swing and the get-up. What if we use all four? Continue reading

Use Goal Cycling to Stay on Target

By Jukka Mäennenä, SFG, SFL Have you written down your goals? Great. The next step is to determine how to reach those goals. Some methods will work better than others, for any given person or task. On the other hand, … Continue reading

A Long Way to Press: Work Capacity, Levers, and Tall People

For those of us in the business of getting people strong, we may need to reevaluate how we do that for each athlete. Let’s look at the science of pressing for tall people. Continue reading

The Case for Grease-the-Groove Jump Training
Soviet high jump legend Valery Brumel

By Pavel Tsatsouline, Chairman So you want to improve your jumping ability? First, get strong and symmetrical. Then start “greasing the groove” (GTG) with all sorts of jumps. The Obsession of World-Class Jumpers Speaks Victor Lonsky, Distinguished Coach of the … Continue reading

10 Reasons Your Progress Is Stalling

If you read all manner of training articles and get highly motivated, yet surprisingly fail to progress much in your efforts, then this article is for you. Continue reading

The Seven Basic Human Movements

“How do I put together a program at home?” The simple answer is to include both grinds and ballistics within the seven basic human movement patterns. Continue reading

An Olympic Weightlifting Approach to Coaching the Kettlebell Clean
Coaching the Kettlebell Clean

The kettlebell clean is tough for people to “get.” I’ve found using weightlifting techniques makes coaching the kettlebell clean simpler and more effective. Continue reading

Swing Versus Snatch
Swing versus snatch

When it comes to swing versus snatch, which should you be doing and why? Let’s break it down by goal and muscle group. Continue reading

The Turkish Get-Up — A Clinician’s Perspective
Turkish get-up

It is an ongoing joke that if you come to me with an orthopedic issue, I will tell you to do a Turkish get-up. But in seriousness, it is an excellent tool for diagnosing movement. Continue reading

What is “Work Capacity”? [Part II]
Screen Shot 2015-05-19 at 7.02.45 AM 2

The original Russian term rabotosposobnost literally translates into “work ability.” A better translation would be “potential productivity.” Continue reading

The Psychological Complexities of Becoming Strong

By Hannah Fons, SFG II, SFB As I work and observe the broad range of personalities and athleticism at my school, Five Points Academy here in New York City, I’ve come to view strength training as something like an iceberg. There’s … Continue reading

What is “Work Capacity”? [Part I]

Fight the urge to say “work capacity” — or be ready to specify the dominant energy system or the power, tempo, and duration of the exercise. Continue reading

Simple & Sinister in a Rehabilitation Setting

Anyone who has experienced a complete tendon rupture knows the recovery process is long. Simple & Sinister along with a focus on movement basics helped me rehabilitate faster than anyone expected. Continue reading

Long Rests: Russian Science to the Rescue

My father and I were having a typical conversation about rest periods between sets when he reminded me of “Smoke Bellew,” a classic story by one of our favorite writers. Continue reading

Rucking: What It Is and How to Do It
How to ruck

I will take the reader from A-Z on all the essentials of rucking: how to prep your gear, how to walk, how to structure your workouts for different goals, and why. Continue reading

S&C Training for MMA With Simple & Sinister

Here is a summary of our basic MMA fight prep for UFC fighter Viktor Pešta – including his strength and conditioning training, how he ate, and more. Continue reading

The Patience of Strength: Rest Intervals
Dave RigertSquare

An Italian food writer launched a “slow food” movement to promote leisurely meals to enjoy the company of friends and even to taste the food. Perhaps we should do the same in strength. Continue reading

Training Endurance Athletes for the Long Season

I am known for my work with endurance athletes, such as cyclist Lance Armstrong and motocross legend Chad Reed. Here how I train them to peak performance. Continue reading

The Top Five Ab Training Mistakes
The full contact twist.
Photo courtesy Prof. Stuart McGill’s Spine Biomechanics Lab at the University of Waterloo, Canada

By now, proper abdominal training should not be a mystery. Pavel sets us straight with his own list article of ab training mistakes. Continue reading

TSC Competition Prep: The Final 2 Weeks
Snatch Test

Let’s take a look at the last two weeks leading up to a TSC competition and outline how you can best set yourself up for success on event day. Continue reading

StrongFirst After Pregnancy: Postpartum Workout Advice

What enabled me to regain my strength and to perform better than I ever had prior to pregnancy? The starting point was reconnecting to my “core.” Continue reading

How to Build Your Slow Fibers Part III

Attempting to combine FT and ST training for all major muscle groups is a different ball game. Before you jump in head first, here is what you need to consider. Continue reading

The Tactical Strength Challenge as Celebration of Life
Willard Jim Sloan 1

October 4 was Jim’s one year anniversary of heart surgery and the date of the Tactical Strength Challenge. Jim had begun his reborn life and was determined to compete. Continue reading

Golf Fitness Training With StrongFirst
Tiger Woods

Strength and conditioning training for golf doesn’t have to be complicated. In fact, a routine of squats, get-ups, and swings can do wonders for injury prevention and performance. Continue reading

How to Build Your Slow Fibers, Part II
Karen Smith, Master SFG demonstrating the diamond pushup

I present you with a plan that will increase your pressing strength and endurance by building up slow muscle fibers in your triceps. Continue reading

Optimizing Back Health With the Kettlebell Swing
Spine Shearing

As a rehabilitation professional and a former back patient, I believe the properly performed kettlebell swing is essential for a pain free back, and the science backs it up. Continue reading

How to Build Your Slow Fibers, Part I
Mahmoud Esambayevsquare

Selouyanov’s protocols have been used with extraordinary success by many elite Russian athletes from a variety of sports, so let’s take a look at them. Continue reading

How to Train for Mass With Chins and Dips
Screen Shot 2015-02-02 at 6.18.13 PM

Training for mass without barbells is tricky business. I designed this program to create mass with chins and dips. It’s a serious strength program for the upper body. Continue reading

Our New Chief SFG Instructor: Brett Jones

Ladies and gentlemen, I am proud to announce our new Chief SFG Instructor — Brett Jones! Continue reading

Should You Train Your Slow Twitch Fibers?
Franz Snideman, Senior SFG, a 10.7sec 100m sprinter

Cutting-edge Russian research tells us every type of athlete, from marathoner to powerlifter, has a lot to gain from training slow twitch fibers. Continue reading

Okinawan Strength: Developing the “Iron Body”
Screen Shot 2014-07-12 at 7.22.03 AM

The martial arts embody a particular set of strength principles. We have investigated some of these techniques in the lab and the training room. Here are some thoughts on Okinawan strength and developing an iron body. Continue reading

Marine Corps Training and the Raider Project

Here is what the Marine Corps does and does well when it comes to physical training, and also what we can do to thank them for their heroic efforts. Continue reading

From Simple to Sinister: Waving Volume on S&S
square_SS copy

You may want to start “waving” your volume in the manner of Soviet weightlifters. Studies have documented the greater effectiveness of “waved” training for experienced athletes. Continue reading

An NFL Strength Coach, the Kettlebell, and Elite Athletes
NFL Players

When I first met Pavel, when I was a rookie NFL strength and conditioning coach facing questions and challenges, he forced me to decide what path my future would take. Continue reading

Balance…With Priorities

I always divide my year into four training periods to maintain balance. This year, I’m going to try something different. For the first two periods, I’m doing Simple & Sinister. Continue reading

The Pause That Comes Before a Successful Press
Moment of my failed press test

I failed the half-bodyweight press at my SFG Level II re-certification. Then I changed two things and re-tested successfully. Here are those two things. Continue reading

What the Hell Effect Military-Style

Somewhere in central Iraq, I stopped in my tracks. “What the hell?” I had read about this phenomenon many times but was not sure if I believed it. I did now. Continue reading

From Simple to Serious Endurance
Screen Shot 2014-12-09 at 8.26.42 AM

I will offer you a road map toward building serious endurance. It is based on the idea of improving your level of conditioning by using short but powerful bouts of work. Continue reading

Kettlebells and Deadlifting: A Match Made in Heaven?
Screen Shot 2014-12-03 at 6.17.59 PM

There are many excellent exercises you can do with a kettlebell, but I have stuck to the two-hand swing. As an assistance exercise for the deadlift it is amazing. Continue reading

Heads Up! Proper Neck Position in Hip Hinge Movements
Screen Shot 2014-11-29 at 5.01.01 PM

A strange idea has emerged from the clinical world: the insect head. White coats telling lifters to lock their heads onto their torsos during hip hinge lifts. I urge you not to get bogged down by their arguments. Continue reading

SFG Level I Certification: 3 + 6 = Excellence

The SFG Level I Certification digs deep into the six movements that test your skills, strengths, and weaknesses – and even your mental strength. Continue reading

The Cost of Adaptation: What Do You Choose?

The path to health seems simple: train hard, increase your health, and live happily ever after. But the cost of adaptation makes you vulnerable to other stressors. Continue reading

A Veterans Day Thank You

On behalf of StrongFirst, I would like to thank veterans and their families for their service, selflessness, and sacrifice. Without you, the world would be a very different place. Continue reading

training kettlebells, music and surgery: same but different?

By Dr. B Ramana, SFG     A young man came up to me at the airport and asked: “Aren’t you Dr. Ramana? I’m sure you have forgotten but you operated on me, as well as on my wife, and … Continue reading

strength training for high school volleyball
Screen Shot 2014-10-29 at 5.35.00 PM

By Kash Morrow I have had the opportunity to strength train my two daughters for the last few years. Savannah is 16 years old, 5’10”, a junior in High School and a volleyball athlete. Madison is 14 years old, 5’4”, … Continue reading

the long view

By Pavel Tsatsouline, Chairman     The Notre Dame cathedral in Paris is a remarkable work of faith, art, and engineering. Enter it, and you experience an out-of-this-world feeling of being lifted up to heavens, floating up on a beam … Continue reading

sfg level ii prep story
Screen Shot 2014-10-23 at 7.39.38 AM

By Abby Keyes, SFG II     The Level II SFG As expected, StrongFirst blew me away with an incredible weekend, at the Level II SFG.  We are lucky to be able to learn from the phenomenal lineup of Masters, … Continue reading

the truth shall set you free
Screen Shot 2014-10-20 at 7.28.15 PM

By Al Ciampa, SFG I’ve got a few articles brewing right now, but I woke up in the middle of the night with this idea burning in my brain so, I put the “pen” to it.  I wrote an article … Continue reading

how heavy should i go in a turkish get-up?

By Delaine Ross, Senior SFG   Should Your Get-Ups Be Light or Heavy? Here’s the thing.  We TEACH get-ups very light.  That’s because students are moving around for the very first time with a weight overhead.  And so of course, … Continue reading

strength aerobics
Alexey Senart, SFG Team Leader

By Pavel Tsatsouline, Chairman   “Conditioning” is a very vague term—and it is for the better, given the scientists’ lack of understanding of endurance, its different facets, and the variables affecting it. Fighters and other hard living types love killing … Continue reading

The SFG Snatch Test: How to Make it Easier
Screen Shot 2014-10-08 at 5.56.04 PM

By Aleks Salkin, SFG II, SFB     Wailing.  Gnashing of teeth.  Rending of clothing and sitting in sack cloth and ashes. Nothing about the SFG certification weekend, it seems, causes as much internal drama, strife, worry, fear, and nervousness … Continue reading

bodyweight strength for ultra-endurance sports
Screen Shot 2014-10-06 at 6.34.23 PM

By Nathan M., SFB     I was introduced to StrongFirst through my employer 5.11 Tactical.  I will admit I was a bit stoked the night I was seated next to Pavel for dinner at the first meeting, as it … Continue reading

who doesn’t need a better press?

By Dr. B Ramana, SFG     If you are around on online forums, social media and fitness blogs, you may have heard this: “Yeah, who doesn’t need a heavier press, huh?” Many of you are worried about not being … Continue reading

“dry, fighting weight”
A student of Geoff's, Stacy Clemson, SFG II

By Pavel Tsatsouline, Chairman and Geoff Neupert, SFG II   At StrongFirst we never focused on fat loss — and got it anyway as a side effect of our strength and power focused training.  We used to call it “the what … Continue reading

The Secret to Big Deadlifts: Do the Small Things
Screen Shot 2014-09-22 at 8.32.36 PM

Here is what you need to do to stay healthy while gaining strength in your deadlifts and other barbell lifts. Continue reading

maximizing your strongfirst kettlebell certification in year 1

By Russ Moon, SFG     Congratulations!  You have separated yourself from the pack and joined the Alpha-Predator of the Strength and Development field.  Your preparation, hard work, fighting spirit and willingness to set aside your ego and accept coaching … Continue reading

chinese food for rapid pressing gains
Granville Mayers, SFG II

By Daniel Hanscom, SFG   As the saying goes… “To press a lot you must press a lot”. The Problem It takes a lot of reps to build up to a respectable press. The challenge is that pressing is strong … Continue reading

the swing sandwich
Hinano Cafe, Venice Beach

By Pavel Tsatsouline, Chairman   For years, kettlebell instructor Missy Beaver has been placing a set of swings between sets of everything else.  She has had great success with her students who range from professional athletes and fighters to celebrities.  … Continue reading

how to build up to 100 consecutive pistols
Screen Shot 2014-09-10 at 2.01.38 PM

By Sergey Rudnev, IKSFA President, 5-Time GS World Champion   The one-legged squat or “pistol” demands coordination, strength, and flexibility and has many positive effects. Every one of the muscles and joints of the legs is involved, and so are … Continue reading

strength has a greater purpose

By Eric Frohardt, SFG, CEO   From Pavel:  Ladies and Gentlemen, I am honored to introduce you to StrongFirst’s new CEO. Eric Frohardt is a former US Navy SEAL, a decorated combat veteran with multiple tours of duty in Iraq … Continue reading

tempo runs + kettlebell work = your next “recovery” day

By Jeremy Frisch SFG     Each summer as the weather gets hot and the training gets brutal, I find it important for myself and my athletes to get outside the “four walls” of the gym, away from the high-intensity … Continue reading

five weeks to a bigger deadlift

By Pavel Tsatsouline, Chairman     Did you suddenly decide to compete in the October 4 TSC and realize that your deadlift is not where it needs to be? All is not lost.  If you have decent technique and you … Continue reading

strong mind/strong body

By Mark Reifkind, Master SFG     Strength is a choice. Not always an easy one, because it usually requires doing something difficult that one can’t do easily; but that is precisely the point. Strength, by definition, requires the use … Continue reading

flexibility for kettlebell training and kettlebell sport

By Sergey Rudnev, IKSFA President, 5-Time GS World Champion     Flexibility is one of the five main physical qualities.  High level of special flexibility enables freedom, quickness, and economy of movement.  Although this article is dedicated to developing flexibility … Continue reading

the little things add up to big things over time (a 73lb. journey in 90 days)
Screen Shot 2014-08-20 at 1.30.10 PM

By Jason Martin, with notes from Jason Marshall, Senior SFG I am new to the kettlebell and the StrongFirst community, but I am all in. 90 days ago I entered a local contest in Lubbock Texas, the Bodyworks 90-day challenge.  … Continue reading

Forward to the Past

By Pavel Tsatsouline, Chairman     Next year is the thirtieth anniversary of the classic film Back to the Future. What makes this anniversary special is 2015 is the destination of one of Doc and Marty McFly’s time travels. Sure, there … Continue reading

the american swing
Screen Shot 2014-08-13 at 8.08.15 PM

By Brandon Hetzler, SFG Team Leader   “All great truths begin as blasphemies” —George Bernard Shaw     The American swing (or the overhead swing — OH Swing): Is it good or is it bad? This is a tougher question … Continue reading

the tsc is about participation, community, and strength

By Andrea U-Shi Chang, Senior SFG, TSC Coordinator The Spring Tactical Strength Challenge had over 350 competitors. Most had a lot of experience with the kettlebell, barbell, and bodyweight exercises, but some had never pulled a barbell deadlift prior to a few weeks … Continue reading

Simple & Sinister Training for Kettlebell Sport Athletes
Screen Shot 2014-08-07 at 9.49.36 AM

Lower body power, upper body stability, grip, and strong heart and lungs. Things the kettlebell sport athlete needs, and Simple & Sinister delivers. Continue reading

sfg chicago 2014: an event for the “ages”
Screen Shot 2014-08-05 at 10.55.19 AM

By Jim Hatcher, SFG Editor’s Note: If you have heard anything about the SFG Certification, you have heard that it is a grueling, difficult, and demanding 3 days. There is nothing gratuitous about the intensity of this challenge, however. By … Continue reading

10 Essential Tips to Prepare for Your First Powerlifting Meet
danny deadlift

Here are a few important things you need to know if you plan on competing in your first powerlifting meet. Continue reading

The Origins of StrongFirst Programming

By Pavel Tsatsouline, Chairman     There are many ways to get strong.  Most are mediocre, some are effective, a handful are extraordinary.  One—if not the only—system in the third category is the Soviet Olympic weightlifting methodology of the 1960s-1980s.  … Continue reading

My 6-Month Plan for Pressing the Beast
Screen Shot 2014-07-22 at 4.53.19 PM

I was told I would never press heavy because of “poor shoulder mechanics.” Despite this, I gave myself six months to work up to pressing the beast. Continue reading

focus (kime) and the hard-style swing

By Reneta Music, SFG II, SFB, SFL     “You need to keep your abs tight.” “Grab the floor with your toes and tighten your legs.” “The only part of your body that should be loose are your arms.” “Mrs. … Continue reading

Use the Hanging Leg Raise to Build a Foundation for Strength
Screen Shot 2014-07-17 at 9.24.02 AM

After training the hanging leg raise, I saw a big improvement in technique and strength, as well as a cessation of chronic low back pain. Continue reading

strongfirst team pulls strong again

By Jason Marshall, Senior SFG and Pavel Tsatsouline, Chairman     Ladies and gentlemen, this is Jason Marshall.  We had two lifters for the East Coast meet in Philly, Ellen Stein and Lisa Burke.  Both won their divisions.   Ellen pulled … Continue reading

Simple & Sinister: Getting from Two- to One-Hand Swings
Screen Shot 2014-07-10 at 9.36.22 AM

Adding one-hand swings to your Kettlebell Simple & Sinister training can be daunting for some people. Here’s a simple method for achieving that goal. Continue reading

get stronger: the chronicles of a lightweight beast tamer, part ii: the pistol

by Kenton Boutwell, SFG II Part 2 All I did was try not to think. Instead, I was focused on my breathing. Inhale… Exhale… Repeat. I knew my body had the movement memorized, as I had done it countless times … Continue reading

How I Got a Nearly 10% Bigger Bench Press in 2 Months

Little did I know that being sidelined by a knee injury would end up being the impetus I needed to achieve a bigger bench press. Here’s the program I used. Continue reading

the toughness of a strength athlete
Screen Shot 2014-06-29 at 5.49.42 PM

By Pavel Tsatsouline, Chairman   In the public mind the word “toughness” is associated with endurance. A marathoner gutting it out for hours. A professional boxer surviving a dozen rounds. Yet the never-give-up mindset is just as present in expressions … Continue reading

a speed bump in the tgu

  By Gray Cook Working with StrongFirst and Brett Jones at our first joint event — Foundational Strength at Phil Scarito’s DV8Fitness in King of Prussia, Pennsylvania — was a great experience. It was exciting to introduce people to the … Continue reading

kettlebell lessons with a firearms instructor
Screen Shot 2014-06-23 at 8.11.51 PM

By Eric Frohardt, SFG   I’ve been training with kettlebells since 2005.  I’ve been training with firearms even longer. My experience with both led me to the conclusion that there are a LOT of similarities between the two.  During one … Continue reading

tactical strength challenge: results. news. prizes. tips.

By Pavel Tsatsouline, Chairman and Oliver Quinn, SFG II Congratulations to the winners of the Spring 2014 Tactical Strength Challenge! VIEW ALL RESULTS HERE   Veteran of Royal Marines Ollie Quinn, SFG II is about to tell you how he … Continue reading

strength and conditioning for bjj fighters

By Danny Clark, SFG This past November marked my greatest athletic accomplishment of my life: Representing Team USA at the FILA World Grappling Championships in Krakow, Poland and taking home the bronze medal. Afterwards, Pavel asked me to write an … Continue reading

2-1-3, CPSq
Screen Shot 2014-06-11 at 4.58.13 PM

By Dan Cenidoza, CSCS, SFG   2-1-3 The 2-1-3 workout is a complex made up of 2 cleans, 1 press, 3 squats; with double kettlebells. It’s another beautifully simple creation of Dan John and it’s used as a SFG grad … Continue reading

a secret kettlebell weapon for a big bench press

By Pavel Tsatsouline, Chairman   It is an axiom: if you want to bench big, you must arch big.  An arch shortens the range of motion, puts you into a much stronger decline press angle, pre-stretches the pecs, and puts … Continue reading

justa’s singles strategy adapted to double kettlebell pressing
Screen Shot 2014-06-04 at 6.04.25 PM

by Iron Tamer Dave Whitley, Master SFG This is a program that I have used for improving the double KB military press. It was inspired by Steve Justa’s singles routines, which call for a high volume of weekly singles and … Continue reading

get stronger: the chronicles of a lightweight beast tamer
Screen Shot 2014-06-02 at 5.42.26 PM

By Kenton Boutwell, SFG II Part 1 Intro     I’ll never forget the first time I witnessed the Beast Tamer challenge.   It was during my level one SFG kettlebell instructor certification in Philadelphia last year. Known in the … Continue reading

programming 50 pistol squats, 12 consecutive pistol squats with 32kg, 20 handstand pushups

By Eric Moss SFG, SFB   A while back I was looking for a challenge, and decided to go for 50 consecutive pistol squats.  I could not find anyone performing this on YouTube, so I saw a unique opportunity to … Continue reading

he did not return from the battle

By Pavel Tsatsouline, Chairman   Seconds after this iconic photo was taken in 1942, this young officer leading his men into assault, Alexey Yeremenko, was killed. God rest in peace the strong souls of the warriors who gave their lives … Continue reading

always be press ready
Screen Shot 2014-05-21 at 6.18.11 PM

By Brandon Hetzler, SFG Team Leader The commercial with the meathead that keeps rambling “I pick things up and put them down” makes me chuckle every time I see it. For one reason it is kind of humorous. On a … Continue reading

improve your double kettlebell snatch
artieneric final image4840

By Artemis Scantalides, SFG II In the world of Kettlebell Training, the Kettlebell Snatch is considered the “Tsar” of kettlebell lifts.  It is a fantastic movement for total body conditioning and for learning force production.  Those who know the kettlebell … Continue reading

Military Deployment Prep: A Program for Hardening the Soldier

Preparing for deployment is what I do professionally, so I’m providing an overview of my philosophy. Here’s how I train for military deployment. Continue reading

no substitutions.

By Pavel Tsatsouline, Chairman     There is a restaurant in California that serves a mean burger and uncompromisingly refuses to change it in any way.  No, we will not hold the bacon and no, there is no ketchup.   This … Continue reading

how we train for the tsc at tnt
Derek Toshner

by Derek Toshner, SFG II, CK-FMS As a child I was taught to be careful who I listen to, and what I hear. Keeping in mind, who we listen to, is extremely important, I feel the need to gain some … Continue reading

Why a Kettlebell?

By Mark Reifkind, Master SFG Why a kettlebell? To bring out the athlete inside. Kettlebells are seemingly everywhere these days in the fitness world. From magazines and internet articles to TV shows, these cast-iron balls-with-a-handle are making their way around … Continue reading

kettlebell complex programming, part iii

By Pavel Tsatsouline, Chairman StrongFirst continues to present our readers’ solutions to putting together a six-week program based on the Moving Target Kettlebell Complex.   Several weeks ago I wrote about the design by Dave T.; let us call it Plan … Continue reading

revisiting athletic body in balance
Athletic Body in Balance

by Gray Cook In 2003, I had the honor of having my book Athletic Body in Balance published by Human Kinetics, and for the first time people could read a perspective I’d been toying with since the early 1990s. Now, just past the … Continue reading

“things are going so well, help me screw it up!” part 2

By Dan John, Master SFG and Mike Warren Brown, SFG (Continued from Part 1) All too often we see well meaning instructors fresh out of a cert and excited to teach progress way too quickly to snatches and cleans before … Continue reading

“things are going so well, help me screw it up!”

By Dan John, Master SFG and Mike Warren Brown, SFG The other day on the SFG forum, one of our regulars made an excellent post about his improvement. His goals of a double bodyweight deadlift and 15 reps on the … Continue reading

moving target kettlebell complex, part ii
Screen Shot 2014-04-07 at 6.17.48 PM

By Pavel Tsatsouline, Chairman Several months ago, StrongFirst published Moving Target Kettlebell Complex, a workout we sometimes put the students through at SFG I instructor certification.  I asked the readers with program design experience to build a four- to six-week … Continue reading

the forgotten benefits of the turkish get-up

By Brandon Hetzler, SFG Team Leader “As above, so below.” -Unknown We like what is new. Look at how well Apple has benefitted every time they release the latest iPhone, iPad, or Mac. The followers of Apple are fiercely loyal. … Continue reading

“i’m possible”

By Pavel Tsatsouline, Chairman and Eric Kenyon, SFG   At the 2014 Winter Paralympics closing ceremony an enormous sign hung above the stage proclaiming: “IMPOSSIBLE”.  Paralympian Alexey Chuvashev rolled onto the stage in a wheel chair.  A vet who lost … Continue reading

the stress-free strength routine

By Geoff Neupert, Master SFG, CSCS We just had our second child – a daughter. She’s amazing as is the pure lack of sleep we are experiencing. It is not uncommon for me to get around four hours a sleep … Continue reading

strength at any age: a woman’s perspective
Screen Shot 2014-03-10 at 5.47.07 PM

By Gabby Eborall, SFG II There comes a time in our lives, almost as if by surprise, when we realize we’re not as young as we used to be. Aging can be a difficult and uncomfortable topic of discussion. Especially … Continue reading

thumbs up in kettlebell pulls?
SF Bells

By Pavel Tsatsouline, Chairman   Recently we have seen a number of students coming to SFG certs clean and swing with their thumbs up.  I am here to put an end to this fashion. Other kettlebell systems have been known to … Continue reading

how to conquer the dreaded deep 6

Class Programming By Jon Engum, Master SFG Several years ago I designed a practice based on an idea I got from Maxwell’s omelet workout—the difference being, where the omelet served up a bit of everything, my Deep 6 focused on … Continue reading

moving target kettlebell complex

By Pavel Tsatsouline, Chairman  Kettlebell complexes rock.  A few months ago StrongFirst published the “Total Tension” Kettlebell Complex in this blog.  Those of you who followed the plan as written saw excellent results.  Senior SFG Tommy Blom, for instance, gained … Continue reading

the secret to instant strength gains

By Andy Bolton A couple weeks back, my friend Elliot and I went to a seminar held by our good friend Mehdi of Stronglifts.  After I’d given my talk, the guys (and gals) at the seminar got practical and did … Continue reading

the fighter pullup program revisited
Screen Shot 2014-02-03 at 3.28.44 PM

By Pavel Tsatsouline, Chairman Last week we posted an outstanding article on training for the TSC by Jason Marshall, Senior SFG.  Jason referenced the “Fighter Pullup Program”, an plan by an unknown Russian author I wrote about a decade ago.  … Continue reading

tactical strength challenge – the plan
Jason Marshall

By Jason Marshall, Senior SFG If you decide to test your mettle in the Tactical Strength Challenge, you better have a plan.  There are an infinite number of options in preparing for such a challenge, including not preparing at all … Continue reading

the barbell front squat
Image 11

By Dr. Michael Hartle, Master SFG The barbell front squat is a very effective squat variation, and when compared to the back squat, is just plain hard work! In addition, the carryover to sport and life cannot be ignored. From … Continue reading

the ak-47 of exercise equipment

By Pavel Tsatsouline, Chairman Mikhail Kalashnikov, the inventor the (in)famous AK-47 assault rifle, recently passed away at the age of 94.  RIP. Revered in Russia, the inventor of the deadliest personal weapon of the XX century is often reviled in … Continue reading

Breathing Drills: Maximize Force and Oxygen
Ronen Katz

The goal of both the martial arts practitioner and the StrongFirst practitioner is to generate maximum force. Practicing breathing drills is how we do this. Continue reading

everything IS a nail

By Pavel Tsatsouline, Chairman At a recent SFG kettlebell cert Dan John and I were waxing poetic about the sheer perfection of a program of swings, goblet squats, and get-ups for anyone, from the proverbial “Edna” on Social Security to … Continue reading

improve your get-up = improve your one hand swing

By Eric Gahan, SFG Recently I designed a training session, which involves the Get-Up (GU) and the One Handed Swing (1H Swing). I designed this session to help clients gain a better understanding of the Get-Up. I found myself revisiting … Continue reading

the way you carry your strength matters

By Pavel Tsatsouline, Chairman Have a strong year, brothers and sisters in strength! I am not going to patronize you with “Go get, ‘em, tiger!” speeches.  You have your training plans and goals and Jan 1 is just another date … Continue reading

strongfirst roadwork
Screen Shot 2013-12-23 at 5.02.33 PM

By Pavel Tsatsouline, Chairman About five years ago I wrote up the following workout for operators and martial artists in my newsletter. Run.  Shadow box.  At intervals you have set for yourself—so many minutes or so many phone poles—stop and … Continue reading

build a barbell military press on a kettlebell foundation

By Pavel Tsatsouline, Chairman  The barbell military press is a classic test of upper body strength and a powerful strength builder.  At StrongFirst we teach it on a foundation of our kettlebell skills.  And while the principles (bracing, wedging, etc.) … Continue reading

gray cook on simple & sinister
Gray Cook

Simple and Sinister, Pavel Tsatsouline’s new book, is eloquent in its simplicity. People try to overcomplicate a position by adding more where it’s unnecessary, but the true artist sculpts, whittles and pares things down to leave something that’s absolutely beautiful—not … Continue reading

an excerpt from: kettlebell simple & sinister
square_SS copy

By Pavel Tsatsouline, Chairman   Ladies and gentlemen, I present you my new book, Kettlebell Simple & Sinister. If you are new to kettlebells, S&S is your entry point.  If you have been around the kettlebell block, S&S will deepen … Continue reading

peaking and assessment as preparation for the sfg

By Dan John, Master SFG, and Mike Warren Brown, SFG I Mike’s voice is in italics. Mike has been in the strength and conditioning for over a decade splitting time between coaching on the field and in the weightroom. Mike … Continue reading

no country for old men

By Pavel Tsatsouline, Chairman, StrongFirst Back in the late nineties I had the pleasure of strength coaching a seventy-some year-old gentleman named Milton.  He had a sparkle in his eye reminiscent of a young boy ready to kick the world’s … Continue reading

circle of iron

By Mark Toomey, CEO of StrongFirst, Inc. and Senior SFG Small reminders surround us each day of the men and women who, in the words of Winston Churchill, offered their blood, sweat, toil and tears in places forgotten by many; … Continue reading

my strength is outta control and i’m hardly trying

by Lauren Brooks, SFG Team Leader Over the last few months I have performed some lifts that I previously didn’t think could be done by a gal my size. After exchanging some emails with Pavel, he has asked me to … Continue reading

the tension day

By Pavel Tsatsouline, Chairman, StrongFirst   Have you done the Total Tension Complex we posted six weeks ago? Please post your results if you did. There are two types of training a strength seeker must do. First, perform a number … Continue reading

the right way to get strong
Andy Bolton

If you got all excited by the title of this article, I hate to bring you back to reality… But I’m going to do so anyway… You see, there is no ‘right way to get strong.’ Sure, there are many … Continue reading

lifts, feats, and exercises
Josh Halbert

By Pavel Tsatsouline, Chairman Understanding the difference between lifts, feats, and exercises will simplify your life and make it easier to reach your goals. A “lift” is something a lot of people compete in.  The barbell squat, bench press, and … Continue reading

wanted – a man

From Pushing to the Front, 1911 by Orison Swett Marden Over the door of every profession, every occupation, every calling, the world has a standing advertisement: “Wanted–A Man”. Wanted, a man who will not lose his individuality in a crowd, … Continue reading

a total package weekly template
bent press

By Pavel Tsatsouline, Chairman If strength and conditioning are equally important to you, the following weekly kettlebell training template will serve you well. Focus on strength twice a week and on conditioning twice a week. Train your endurance the day … Continue reading

emergency action plan programming

by Mark Toomey “It’s always funny until someone gets hurt. Then it’s just hilarious.” -Bill Hicks The problem is there are not many times when an injury in your own facility elicits laughter. Most times, the emotions run along the … Continue reading

“total tension” kettlebell complex

By Pavel Tsatsouline, Chairman  No matter what your goals are—strength, mass, conditioning, or cuts—kettlebell complexes deliver.  This is why they are so frequently featured in training plans by our best program designers like Master SFGs Geoff Neupert and Dan John. … Continue reading

tsc a decade later

By Pavel Tsatsouline, Chairman, StrongFirst  It was 2002, the RKC kettlebell cert barely a year old. I was training many military and law enforcement operators and was looking for ways to help them focus on exercises that would help them … Continue reading

how to double your kettlebell press in six weeks without touching a bell

By Jon Engum, Master SFG Pavel’s StrongFirst Bodyweight Instructor Certification is coming to New York City on December 7-8th 2013.  Now, if you are like me you may be thinking what is the big deal about Bodyweight Certifications?  I mean … Continue reading

why kettlebells, barbells, and bodyweight demand different programming
StrongFirst bodyweight barbell kettlebell

By Pavel Tsatsouline, Chairman At every barbell and bodyweight cert I get the same question. “If StrongFirst is a principle-based school of strength, why does it teach different approaches to programming for different modalities?” A fair question. I will limit … Continue reading

bar exam
My father.

by Pavel Tsatsouline, Chairman Do you need to train with a barbell? Unlike the kettlebell, which belongs in the training arsenal of every man and woman, champion and beginner alike, the bar is not for everyone. You must train with … Continue reading

my experience towards the italian national raw powerlifting trophy
Elisa Vinante Price

by Elisa Vinante, SFG II   Since I was a child I always wanted to be strong. I’ve always been attracted by anything that was a manifestation of strength and power, but I’ve never had a particular susceptibility to competition. … Continue reading

better one day as a lion…

By Jerry Trubman, SFG, SFB, SFL The subject of this blog came from a conversation with a friend about how ‘everything we need to know we learn from the iron’… although I’m certain I wasn’t the first to come up … Continue reading

kettlebell complexes for technical perfection

By Pavel Tsatsouline, Chairman A “complex” of different kettlebell exercises strung together in an intelligent manner delivers many benefits: muscle hypertrophy, fat loss, etc. Today’s blog is about another benefit of complexes—accelerated skill development. David Whitley, Master SFG calls the … Continue reading

strongfirst deadlift team pulls strong
StrongFirst Deadlift Team

by Jason Marshall, StrongFirst Deadlift Team Captain On June 22-23, 2013, the StrongFirst Deadlift Team competed at the IPA Strength Spectacular at the mecca of strength training, York Barbell Club in York, PA. The lightweights lifted on Saturday followed by … Continue reading

how to prepare for a deadlift competition
Tim Almond, SFG II, SFL

by Jason Marshall, StrongFirst Deadlift Team Captain There are many ways to train for a deadlift only event. You can find some great preparatory cycles and training methods in many of Pavel’s books, the best being Power to the People Professional and Deadlift Dynamite, … Continue reading

strongfirst sfg kettlebell certification prep guide

by Brett Jones, Master SFG, MS, ATC, CSCS Eleven years ago I arrived in St. Paul to attend the second ever kettlebell certification from Pavel Tsatsouline. Throwing water balloons in freezing temperatures and having VERY sore lats are just a … Continue reading

strongfirst on “5×5”
Screen Shot 2013-07-29 at 9.12.19 AM

By Pavel Tsatsouline, Chairman The “5×5” method is credited to Reg Park, a bodybuilder who built a 500-pound bench press in the 1950s.  It remains one of the most reliable ways to build strength in existence. Train a lift three … Continue reading

the strength to run

by Joel Pino Two things you should know about me right from the start. First, I love running. It’s something I’ve been doing for 15 years (along with quite a bit of competitive cycling) and I owe much of who … Continue reading

class envy

By Pavel Tsatsouline, Chairman I despise class envy. In any form and in either direction. Today’s blog is about strength envy directed by today’s upper class towards the working class. Externally it manifests itself as “disdain” for strength, the way … Continue reading

the miseducation of stretching

By Brandon Hetzler, SFG Team Leader “I want to be more flexible” is a statement I get from many of the young athletes I train.  My immediate follow up of “Why?” is usually met with a dumb look (or at … Continue reading

the fourth of july
StrongFirst - July 4, 2013

From Mark Toomey, CEO The Fourth of July is upon us again. Viewed as an “American” holiday, July 4th has marked so many important moments in the lives of people worldwide. In 1453, forty-one Jewish martyrs were burned at the … Continue reading

the courage to do less
John Scott Stevens

by John Scott Stevens, SFG II Instructor A few weeks ago I was testing some of my lifts in preparation for attending July’s upcoming StrongFirst Barbell Certification. Despite having limited experience with barbell training I was pleased to find I … Continue reading

“green” strength

By Pavel Tsatsouline, Chairman Since time immemorial young people jockey for position in their peer groups.  In less enlightened ages you had to be stronger, tougher, smarter, or more artistic to become an alpha male or female.  Today you just … Continue reading

if it looks right, it flies right
Mikhail Baryshnikov

By Pavel Tsatsouline, Chairman Ron Swanson from Parks & Rec thus spoke about poise: “Sting like a bee.  Don’t float like a butterfly.  That’s ridiculous.” The trainer I watched obviously had not listened.  I came to the gym to help … Continue reading

How the Front Squat Can Improve Your Clean and Jerk
Michael Perry SFG Barbell Front Squat

The dip in the kettlebell jerk and the barbell front squat should be almost identical. This is why a month of front squats will do wonders for your jerk. Continue reading

back to basics. for real.
Bring it on, Nature

By Alexey Senart, SFG Team Leader Every once in a while, at some social gathering, when I’m presented to my new acquaintances as a strength coach or, God forbid, ‘fitness expert,’ the same question almost inevitably pops up: from the … Continue reading

it is strength that makes all other values possible

By Pavel Tsatsouline, Chairman When I was a kid, a merchant marine friend of my parents gave me a treasured gift, a calendar with scenes from Enter the Dragon. The envy of all of my friends, the calendar stayed on … Continue reading

kettlebells + deadlifts, part ii
Screen Shot 2013-06-03 at 8.34.42 AM

By Pavel Tsatsouline, Chairman Several months ago I wrote how a girevik should go about converting the posterior chain strength he or she has built with swings and snatches into a respectable barbell deadlift: Kettlebells and Deadlifts Go Together Like … Continue reading

8 Rules for Proper Strength Training for BJJ
Peter Lakatos, Master SFG

Here are my eight rules, as a BJJ practitioner and a strength coach to black belts, for how to most effectively perform strength training for BJJ. Continue reading

memorial day
United States Flag at SFG Boston 2013

By Mark Toomey, CEO and Senior SFG Instructor I was watching a television program that followed a company CEO as he went “undercover” in his own company, working with people at various levels to ascertain what improvements could be implemented … Continue reading

build up to your first handstand pushup

By James Sjostrom, SFG II Let’s cut to the chase. I walk around at 6 foot 3 inches and about 240. Let’s just say that gymnastics is not exactly a gift for me. However, I have found throughout the years … Continue reading

how to get good at programming

By Pavel Tsatsouline, Chairman If you want to learn to write effective training plans, first you must understand the principles of program design.  They will vary from system to system.  At StrongFirst there are three meta-principles: Continuity of the Training … Continue reading

using barbells and kettlebells together

By Dr. Michael Hartle, DC, Master SFG I started training with barbells when I was 17 years old during my senior year in high school. Our weight room was the size of a large closet, which included a bench press … Continue reading

the blank serenity of the invulnerable

By Pavel Tsatsouline, Chairman “The blank serenity of the invulnerable.” Peter Benchley was writing about a barracuda but the same can be said about strong people. Unless they are attempting a world record, they are calm and unperturbed. You could … Continue reading

confessions from a “recovering” bodybuilder
Scott Iardella, SFG II

by Scott Iardella, SFG II This is a little embarrassing, but I admit I was an obsessed bodybuilder for about six years of my life.  My training was completely different about twenty years ago.  One of the key things I … Continue reading

when you don’t know what you believe, everything becomes an argument.

By Pavel Tsatsouline, Chairman “When you don’t know what you believe, everything becomes an argument.  Everything is debatable.  But when you stand for something, decisions are obvious.” If you do not heed this insight from Messrs. Fried and Hansson in … Continue reading

strength’s greater purpose
StrongFirst Boston

By Mark Toomey At StrongFirst, we like to say, “Strength has a greater purpose.” It’s in the finding of that purpose we discover parts of ourselves we have either turned away from or never seen at all. Striving to obtain … Continue reading

“Come At Me, Bro!”

By Nikki Shlosser, SFG Team Leader That is totally what I would shout at a teeth-baring mountain lion, interrupting a lovely Malibu hike.  Or to some crazy machete-wielding psychopath creeping through the campsite.     Okay not really.  But here … Continue reading

training the one-half bodyweight kettlebell press
Mark Reifkind, Master SFG

by Mark Reifkind, Master SFG OK, so you have done your kettlebell clean and press ladders and have put in your volume. You can press for sets and reps with a fairly heavy weight, but when it comes time to … Continue reading

do not be afraid to be alone

By Pavel Tsatsouline, Chairman A smart alec newspaper columnist made fun of the “guys who bench a lot and then stare at the wall.” You have missed the point, champ. These gents have their act together. You should have made … Continue reading

the grad workout, or the road to the inn

By Dan John, Master SFG I get dozens of requests by email, phone call and even house visits about how to prepare for the three day Kettlebell certification course. I am more than happy to help prepare them for the … Continue reading

from bodyweight to heavy weight part 1: mining the one-arm one-leg pushup for a heavier military press

By Aleks Salkin, SFG, SFBW Long before the bench press was the apple of every gym rat’s eye, in the days before drugged-up muscles, pills, powders, and potions ruled the world’s fitness scene, only one thing set the real men … Continue reading

strength lessons from a martial arts master
Donn Draeger

By Pavel Tsatsouline, Chairman Having known a gentleman who had trained under Donn F. Draeger, a Western pioneer of Japanese martial arts, I did not hesitate for a moment when I saw a book he co-authored in a used book … Continue reading

the more things change

By Pavel Tsatsouline, Chairman   Ladies and gentlemen, I am proud to announce that our first ever SFG kettlebell cert rocked. The show must go on, even if the name has changed. At the StrongFirst leadership meeting several weeks ago, … Continue reading

change beckoned; strength answered.
Screen Shot 2013-03-04 at 7.38.50 PM

By Laura Nepodal, SFG I think I knew I wanted to be strong when I threw a boy for distance for the first time. It was June of 1997, in a little basement of a little farmhouse in a little … Continue reading

why amateurs should train like professionals
Screen Shot 2013-03-04 at 12.01.51 PM

By Pavel Tsatsouline, Chairman If StrongFirst can help world champions and special operators, we have got your needs covered. The last time I saw Prof. Stuart McGill, a couple of months ago, he told me what had happened at a … Continue reading

greatness: an obsession?

By Dr. Judd Biasiotto A while back I read a blog written by Ben Stein in Physics Meetings…The Truth about What Happens When Physicists Meet.  He was talking about obsessive-compulsive behavior and how it was related to greatness.  The idea … Continue reading

the role of the kettlebell at strongfirst
Screen Shot 2013-03-04 at 12.02.04 AM

By Pavel Tsatsouline, Chairman When our Masters, Seniors, and Team Leaders checked into their hotel rooms before our meeting, each was greeted by a bottle of vodka, a jar of pickles, and a note welcoming them to the Phase II … Continue reading

the short stop squat: a drill for setting up big pulls
Screen Shot 2013-02-28 at 5.37.23 PM

By Stuart McGill, PhD. I am often asked for my opinion about the best way to squat, or pull a loaded bar. My answer always is, “It depends on the person.” We all have a different injury history influencing which … Continue reading

strength has a greater purpose

By Pavel Tsatsouline, Chairman Ladies and gentlemen, here is the key point from my speech on the mission of StrongFirst that I gave at our recent leadership meeting. Our motto is “Strength has a greater purpose.” There are two ways … Continue reading

who says women can’t do pullups?!

By Amanda Perry, SFG Most of you probably remember back a few months ago when the New York Times wrote about how women can’t do pull-ups. I didn’t get involved in all the smack talking that was going on, but … Continue reading

what is “conditioning”?
Michael Yilek

By Pavel Tsatsouline, Chairman In his classic book Power Dr. Fred Hatfield described an imaginary contest between a 154-pound marathon runner and a 210-pound bodybuilder. (Given the fact that Dr. Squat is a 1,000-pound record breaking squatter, it is safe … Continue reading

just give me 10 minutes and i will make you a man: the ultimate kettlebell exercise for the standup fighter

By Jon Engum, Master SFG Question asked the other day… What is the go to kettlebell exercise for martial conditioning? Well, pick your poison; you really couldn’t give a bad answer. Are Kettlebell swings good for the martial artist? Uh, … Continue reading

is new really better?
Sig Klein, unfashionably strong

By Pavel Tsatsouline, Chairman Once in a while I drive by a gym with a sign in the window: “The most unproven programming in town!” OK, it really says, “the most innovative programming,” but I fail to see the difference. … Continue reading

the capable woman

By Asha Wagner, SFG II StrongFirst recently asked some of its female instructors to define what makes a strong woman. While I have a reputation of being a decently strong woman, this was not the initial goal in my training. … Continue reading

bench to kettlebell press more
Vladimir Kravtsov, Russia’s top bench presser.
Photo courtesy Powerlifting USA

By Pavel Tsatsouline, Chairman Here is how to set a kettlebell military press PR within weeks. You will be benching with a close grip. The CGBP is the best tool for strengthening the triceps. Its winning combination of very focused … Continue reading

a different type of training altogether

By Bill Fox One of the most important things I learned on my way to a Masters degree in Philosophy was the “type/token” distinction. Think of it this way.  A Ford 150 and a Dodge Ram are tokens of the … Continue reading

A Leap of Faith Between Kettlebell Sizes
Nikki Shlosser, SFG II

By Pavel Tsatsouline, Chairman   When they first encounter Russian kettlebells, Westerners are always surprised at the large jumps between sizes. The original reason for limited sizes was probably as mundane as saving roubles and a few square meters of storage … Continue reading

to be a warrior
John Faas

By Jane E., Founder of John Faas Foundation To be a warrior is not a simple matter of wishing to be one.  It is rather an endless struggle that will go on to the very last moment of our lives.  … Continue reading

a word on rows
Russian strongman Dikul is showing the tug of war row.

By Pavel Tsatsouline, Chairman Master SFG Mark Reifkind insightfully warned: “Don’t live in your sports posture.” Which is where bodybuilding pull-ups and rows come in. As correctives. I favor bilateral chest supported rows like Dan John’s ‘batwings’ or Hammer machine … Continue reading

why a woman should be strong
Screen Shot 2013-01-13 at 2.06.34 PM

By Karen Smith, Senior SFG Women should be strong because we are capable of great physical strength. Too often, women limit themselves by thinking strength training is for men, or that it will make them look like men. I am … Continue reading

assisting your gag: how to defeat the evil wheel
Screen Shot 2014-08-30 at 11.17.13 AM

By Doug Nepodal, Senior SFG So I have a student that has been working for some time on successfully completing a single rep with the ab wheel from a standing start. To say that the past attempts he’s shown me … Continue reading

the “best” upper body pull
Pavel Tsatsouline

By Pavel Tsatsouline, Chairman This one is going to be simple. There is only one contender—a hollow position pull-up, strict and heavy. Note that “hollow” does NOT mean hollowing your abdomen/sucking in your stomach! The hollow position is a posture … Continue reading

announcing the strongfirst deadlift team
Team captain Jason Marshal, SFG Team Leader has stood up with 600 weighing less than 180.

By Jason Marshall, SFG Team Leader, StrongFirst Deadlift Team Captain Eumastas the son of Critobulus lifted me from the ground. —Inscription found on a 480kg (1058lb) black volcanic stone in Santorin dated to the 6th Century B.C. Being that we are … Continue reading

kettlebells and deadlifts go together like vodka and pickles
Brandon Hetzler, SFG II, CK-FMS, has measured the forces generated in the kettlebell swing.  In this set of swings with a 53-pound kettlebell the force exceeded 500 pounds.

By Pavel Tsatsouline, Chairman Speaks 1,000-pound deadlifter Andy Bolton: “The [Kettlebell] Swing is a great developer of the posterior chain and will teach you how to develop some awesome SNAP in your hips.  For lifters, this makes them a useful assistance … Continue reading

my journey to the kettlebell
Stuart McGill and Pavel Tsatsouline

by Prof. Stuart McGill The kettlebell is special to me! The kettlebell has linked me to several important events in my life. And it was part of the beginning of my friendship with Pavel. (Pavel Tsatsouline—the man who introduced Kettlebells … Continue reading

be a man among men
Vladimir Tsatsouline

By Pavel Tsatsouline, Chairman Why do so many men give up on being men once they have reached a certain age? (I could ask women the same question.) Not my father. A month ago seventy-five year old Vladimir deadlifted 407 … Continue reading

grow stronger!
David Whitley

By Dave ‘Iron Tamer’ Whitley, Master SFG The movie “The 13th Warrior” is a story of a Muslim scholar named Ahmed and his account of a journey with a group of Vikings. Like any good Viking saga, there is an … Continue reading

merry christmas from strongfirst
StrongFirst Picture Globe

Mark Toomey, CEO, StrongFirst In the Sierras, the first winter storm is blanketing the mountains with snow. What a joyous time to reflect back on the past twelve months and look forward to the promise of the new year to … Continue reading

the “best” press
Russian bench press star Svetlana Dedulya
Photo courtesy Powerlifting USA

By Pavel Tsatsouline, Chairman The contenders for the “baddest” press title are: Kettlebell military press Barbell military press Handstand pushup (wall supported) One-arm pushup Parallel bar dips Barbell bench press The kettlebell MP is the healthiest in the line-up, thanks … Continue reading

strength through female eyes
Lauren Brooks SFG Team Leader

By Lauren Brooks, SFG Team Leader Note from Pavel: Several weeks ago Lauren asked me: How strong does a woman need to be to be considered “strong”?  I thought it was a question that should be answered by women (strong … Continue reading

the “best” squat
An MMA fighter Zercher squatting.
Photo courtesy Steve Baccari

By Pavel Tsatsouline, Chairman What squat variation will give you the biggest bang for your buck? Let us go through the list. Pistol with added weight Lunges, split squats & Co. Barbell back squat Barbell front squat Double kettlebell front … Continue reading

if you want to be strong, you must be tough
Rif deadlifting 545 @ 181

By Mark Reifkind, Master SFG I probably shouldn’t write this. It’s not the politically correct thing to say. Some people will be offended. But that’s okay, as well as the point. Getting strong is not for everyone. That is not … Continue reading

no distractions

By Pavel Tsatsouline, Chairman “How are you feeling?” one Russian asks another. “Worse than I used to—but better than I will be.” That about describes the state of strength today. Recently I had a conversation with a well-known bodybuilder. Not … Continue reading

my strongfirst manifesto
Steve Freides, SFG Team Leader

By Steve Freides, SFG Team Leader Why do I choose to be Strong First?  Because strength kept me out of a wheelchair. From my 20’s to my early 40’s, I was a jogger but then a disc blew in my … Continue reading

the “best” hip hinge exercise
Pavel and Peter Lakatos teaching kettlebell swings to the Hungarian federal counter-terrorist team.
Photo courtesy TEK

By Pavel Tsatsouline, Chairman Two weeks ago Steve Belanger started a thread on the StrongFirst forum asking the readers to pick their favorite barbell, bodyweight, and kettlebell exercises. For all the limitations and contentiousness of “top lists,” writing them is a … Continue reading

“what makes strongfirst different?”

by Pavel Tsatsouline, Chairman We received many enough e-mails asking that question. The answer is: “I am not saying you are wrong. I just know I am right.” If you want to compare us to Brand X, help yourself, because … Continue reading

psoas? so what?
The V-Sit 2 KB Press
DON’T EVEN ATTEMPT THIS without a great V-sit. Try with only one KB to add another amazing twist to this great drill.

By Brandon Hetzler, SFG II If that is your mindset or you are of the mindset of, “Oh, you mean half of the IlioPsoas group?” then you are drastically missing a keystone to your own strength and performance as well … Continue reading

not all questions about strength need to be answered
Dan John, Master SFG

By Dan John, Master SFG “How?” That’s probably the question I hate most in the strength industry. The truth is this: I have no idea “how” getting stronger helps performance. I have no idea how getting strong helps women lean … Continue reading

school of strength

By Rob Lawrence It’s hard to believe, but it’s been twelve years since I first met Pavel in New York City. At the time I was a karate student simply trying to improve my flexibility. I attended a small stretching … Continue reading

meet strongfirst
StrongFirst Leadership

By Pavel Tsatsouline Chairman “You can be anything you want… But you must be strong first.” I ran this statement by several of my friends and colleagues and asked: what is a fitting name for the new company? Two gents, … Continue reading

are you training through or toward an injury?

A few weeks ago, I saw a post on a fitness forum from a trainer complaining about a pain in his wrist, accompanied by a “snapping” sound when performing kettlebell cleans. I asked a physician associate of mine to respond … Continue reading

show me your friends and i can tell who you are

If you look around to all of your closest friends and realize you are the smartest, hardest working person among the group, then it’s time to get some new friends. -Jeremy Schoemaker When I first started powerlifting, I had the … Continue reading

vote strong

By Pavel Tsatsouline, Chairman “The Soft American.” That was the title of an article forwarded to me by my friend Professor Tom Fahey. The author was president-elect John F. Kennedy. What he wrote over half a century ago hits home … Continue reading