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 on the minute for 10 minutes.

The Task

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

The SIMPLE Goal

	Get-up Weight	Swing Weight
Women	16kg	24kg
Men	32kg	32kg

The SINISTER Goal

	Get-up Weight	Swing Weight
Women	24kg	32kg
Men	48kg	48kg

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 Standards

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.

Sinister Filming Standards

Recommended Dress:

• A short-sleeved shirt or tank to allow the elbows, the shoulders, and the spine positions to be seen clearly in the lifts. The shirt needs to be tight or tucked into your pants.

• A pair of shorts or leggings so that the top position (vertical plank with knees locked), and neutral spine can be viewed.

• Wear clothing that is a different color from the background (or floor if doing a Get-up) or ensure the lighting allows the positioning of the body to be seen clearly.

Procedure:

Your Sinister attempt should be a seamlessly running video including:

• A newspaper or your phone clearly showing the date.

• Confirm the kettlebell(s) weight clearly.

• Weigh the kettlebell to show that the kettlebell load is accurate.

• The completed Sinister attempt of 10 swings every 30 seconds x 5 minutes + one minute of rest followed by 1 get-up every minute x 10 minutes.

Camera Angles:

One-Arm Swing

• Angle the body45° degrees to the camera to allow for a full body (head to toe) view.

• Camera is positioned on a box or tripod so the filmed view is level and not shot from the ground (directed up).

Get-up

• Feet facing camera.

• Ensure the full standing overhead position is visible.

• Camera is positioned on a box or tripod so the filmed view is level and not shot from the ground (directed up).

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

Many of those who have achieved Sinister also hold the hard-earned rank of StrongFirst Certified Instructor.

Visit our Worldwide Instructor Directory to contact an instructor if you are interested in a training session. When you train under a StrongFirst Certified Instructor—kettlebell, barbell, or bodyweight—you are learning from the best.

Power to you!