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:

SINISTER FEMALE
Lacie Brandts Anna Cannington Roxanne Myers
Mira Gracia Kate Trusewicz Sammantha Kouba
Arianna Zaccagnini Hyun Jin Choi Alicja Gęsikowska
Debbie Hayes Nicole Davis Elisa Pagani
Camila Hermoso Raye Johnston Ula Gronowska
Fanni Stein Lauryn Conlon Eileen Backman
Tana Ross Jenni Holzhauer Holly Myers
Lindsay Cruz Lara Messersmith Glavin Natascia Sannino
Joanna Jaworska Amy Larson Brei Bunker
Analisa Naldi Dorthy Sumruld Ana Cristina Callesen
Ewa Puziak Emily Grandstaff-Rice Magda Wnuk
Teal Price Janaye Rayman Elaine Difeliciantonio
Ekaterina Tabakova Magdalena Boińska Charlene Richardson
Magdalena Kostarczyk Małgorzata Piłat Marina El Haybe
Nina Wtorek Claire Thomson Carrie Cothran
Jennifer Holzhauer Maria Bascetta Melissa Templeman
Cristy Callesen Elizabeth Froberg Fanni Steib
Jeong Yun Kwak Małgorzata Arendarczyk Erlinda Gomez
Jackie Vazquez Juhee Lee Aleksandra Kłeczek
Lauren Kanikeberg Yang Jihyun Marzia Lo Verso
Ewelina Grdeń Malou Fehlbaum Anna Pawlak
Madison Freed Kymm Bontrager Julia Eckart
Meghan Mueller Kristin Scheuerman Jolanta Pawlowska
Emily Watts Elvira Chianello Kristina Kazimourova
Martina Williams Simona Bertucci Yun Joo Lee
Rachel Nard Thalyta Romano Marta Naskręt
Barbara Filipowska Shoshana Katz Jeongsun Choi
Jihyang Park Karen Mooney Magda Kwiecień
Marzena Małota Katalin Vida Marta Brodziejewska
SINISTER MALE
Stefan Löfström Ivan Masperi Aldo Alberico
Dariusz Reinhard Todd Whelan Brian Myers
Soo-on Kwak Lauryn Conlon Chris Abbott
Noah Maxwell Anthony Steward Jr Stephen Celia
Seong Il Mun Josh Kidd Kevin Cleary
Sean Bryan Max Western Nicholas Heuer
John Odden KangMin Kim Seon Woo Hong
Pil Joon Ko Arryn Grogan Lee YongWook
Tomas Krpelan Tomasz Cierpisz Jun Young Lee
Jong Hun Han Sven Rieger Marco Cusimano
Jin Woo Jung Woo Been Cho Dewen Kong
Maurizio Mottalini Kibeom Bae Jakub Majewski
Anton Hoffman Gwangseon Choi An Sewoong
Jose Luis Cortina Bartłomiej Przybylski Zakary Morris
Lucas Broncato Michal Bieniek Lars Schönemann
Kacper Alfler Pavel Macek

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!