Sinister

Pavel created a challenge in his Kettlebell Simple & Sinister book. This program involves 100 one-hand swings and 10 get-ups. The 10×10 swings must be completed in 5 minutes by performing 10 swings every 30 seconds, followed by 1 minute of rest and 10×1 get-ups performed in 10 minutes.

Raye-Johnston-Sinister-Swing

The Task

TimeTask
5 minutes 10 one-hand swings to chest-level every 30 seconds, switching hands each set
1 minute Rest
10 minutes 1 get-up every minute on the minute, switching hands each minute

The program has two goals that change based on weight: the Simple and the Sinister.

The SIMPLE Goal

Get-up WeightSwing Weight
Women16kg24kg
Men32kg32kg

The SINISTER Goal

Get-up WeightSwing Weight
Women24kg32kg
Men48kg48kg
Sinister Get-up

One-Arm Swing Standards

1. The back is neutral. The neck is slightly extended or neutral on the bottom of the swing.
2. The heels, toes, and the balls of the feet are planted, and the knees track the toes.
3. The working shoulder is packed.
4. The kettlebell handle passes above the knees during the backswing.
5. The working arm is straight at the bottom position.
6. There is no forward knee movement on the upswing.
7. The body forms a straight line at the top of the swing. The hips and knees fully extend; the spine is neutral.
8. The kettlebell forms an extension of the forearm at the top of the swing; the arm is almost straight.
9. Inhale on the way down; forcefully exhale on the way up.
10. The abs and glutes visibly contract at the top of the swing.
11. The kettlebell floats for a second at the top of the swing.

Get-up Standard

1. Use both hands to lift the kettlebell off the ground to the starting position of the floor press and to return it to the ground at the end of the get-up.
2. The wrist on the kettlebell side is neutral.
3. The elbow on the kettlebell side is locked and the shoulder is packed.
4. The shoulder of the free arm does not shrug up.
5. The heel of the foot on the kettlebell side stays planted during the low sweep, the lunge up to standing, and during the reverse of these actions.
6. The knee touches the deck silently on the descent into the half-kneeling position.
7. The arm holding the kettlebell is vertical or almost vertical.
8. The neck is neutral for the top half of the movement, from the lunge up.
9. In the top position, the knees are locked and the lower back does not hyperextend.
The movement is smooth, without jerky transitions.

Submissions

To be listed below for achieving the Sinister goal, please complete the submission form with a link to your video.

Filming standards: Swing: from the side view to 45-degree angle, set up camera recording view at a height to capture person in normal perspective (not shooting from the ground). Get Up: set up camera recording view at any angle to fully capture the person’s ground to standing movement.

These are the men and women who have achieved the “Sinister” standard from Pavel’s Kettlebell Simple & Sinister program:

Lacie Brandts
Anna Cannington
Roxanne Myers
Mira Gracia
Kate Trusewicz
Stefan Löfström
Sammantha Kouba
Arianna Zaccagnini
Ivan Masperi
Hyun jin Choi
Aldo Alberico
Dariusz Reinhard
Todd Whelan
Alicja Gęsikowska
Debbie Hayes
Brian Myers
Nicole Davis
Elisa Pagani
Camila Hermoso
Soo-on Kwak
Raye Johnston
Ula Gronowska
Fanni Stein
Lauryn Conlon
Chris Abbott
Eileen Backman
Tana Ross
Jenni Holzhauer
Holly Myers
Lindsay Cruz
Lara Messersmith Glavin

Natascia Sannino
Joanna Jaworska
Amy Larson
Brei Bunker
Analisa Naldi
Noah Maxwell
Dorthy Sumruld
Ana Cristina Callesen
Anthony Steward Jr
Ewa Puziak
Stephen Celia
Seong Il Mun
Josh Kidd
Emily Grandstaff-Rice
Magda Wnuk
Teal Price
Janaye Rayman
Kevin Cleary
Elaine Difeliciantonio
Ekaterina Tabakova
Sean Bryan
Magdalena Boińska
Max Western
Charlene Richardson
Nicholas Heuer
John Odden
KangMin Kim
Magdalena Kostarczyk
Małgorzata Piłat
Marina El Haybe
Nina Wtorek
Seon Woo Hong
Pil Joon Ko
Claire Thomson
Carrie Cothran
Arryn Grogan
Lee YongWook
Tomas Krpelan
Jennifer Holzhauer
Maria Bascetta
Melissa Templeman
Cristy Callesen
Elizabeth Froberg
Fanni Steib
Tomasz Cierpisz
Jeong yun Kwak
​Małgorzata Arendarczyk
Jun Young Lee
Jong Hun Han
Sven Rieger
Erlinda Gomez
Jackie Michaels
Marco Cusimano
Jin Woo Jung
Juhee Lee
Aleksandra Kłeczek
Woo Been Cho
Lauren Kanikeberg
Yang Jihyun
Marzia Lo Verso
Dewen Kong
Ewelina Grdeń
Malou Fehlbaum

Power to you!