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LATEST ARTICLES

10 Reasons to Avoid Training to Failure

Do you remember when you started lifting weights? I do. My very first workout was a biceps workout with Chris Read, a senior, and the 140lb starter on the wrestling team, who was built like a mini-Ah-nold, at the base gym (RAF Lakenheath, England). I was a gangly, 15-year-old sophomore. We did straight bar curls. […]

Mobility for a Stronger Barbell Front Rack

Brett Jones, StrongFirst Director of Education, has a saying, “I can be talked into just about anything.” Brett is referring to your individual context for doing something—the reason WHY you choose to do what you are doing.  The same question can be applied to your barbell front squat training:  Why are you doing front squats? […]

Four Sinister Success Stories

If you’ve read Simple & Sinister by Pavel, you understand the amount of work it takes to attain the “Simple” goal alone, and how much more work and dedication it takes to reach the “Sinister” goal (both goals are shown in the table below). This article outlines the training plans of three of my students […]

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#strongfirsttip: Double Kettlebells Swing

Set two kettlebells side-by-side, their handles in one line. Assume a stance wide enough not to hit your knees. From this point forward, the hips action and performance of the two-kettlebells swing is nearly identical to the two-arm kettlebell swing.

The heavier load and wider stance make the two-kettlebells swing slightly different, however. A wider stance means the student will need to drive through with the glutes more to lockout the hips. And the heavier load creates a different center of gravity to be worked with. Heavier bells are determined to pull you off balance. Counter them by digging the heels in hard at the lockout (“tug- of-war”). 

Allow your straight and rigid body to tilt back (but don’t hyperextend your back or re- bend your knees). On the backswing make sure to shift your weight forward again to the center of your feet.

Photo: Sabrina Avigni @sabry_la, StrongFirst Certified Elite Instructor 

---

LEARN ONLINE OR LIVE (all links in the bio):

-Kettlebell STRONG! Online Course > strongfirst.skilltrain.com

–Kettlebell 301: SFG Ready > www.strongfirst.com/workshops

–SFG I StrongFirst Kettlebell Instructor Certification > www.strongfirst.com/certifications 

#strongfirst #sfg #kettlebell #militarypress #kettlebellswing #doublekettlebellswing #kettlebellstrong #bestrongfirst
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#strongfirsttip: Double Kettlebells Swing Set two kettlebells side-by-side, their handles in one line. Assume a stance wide enough not to hit your knees. From this point forward, the hips action and performance of the two-kettlebells swing is nearly identical to the two-arm kettlebell swing. The heavier load and wider stance make the two-kettlebells swing slightly different, however. A wider stance means the student will need to drive through with the glutes more to lockout the hips. And the heavier load creates a different center of gravity to be worked with. Heavier bells are determined to pull you off balance. Counter them by digging the heels in hard at the lockout (“tug- of-war”). Allow your straight and rigid body to tilt back (but don’t hyperextend your back or re- bend your knees). On the backswing make sure to shift your weight forward again to the center of your feet. Photo: Sabrina Avigni @sabry_la, StrongFirst Certified Elite Instructor --- LEARN ONLINE OR LIVE (all links in the bio): -Kettlebell STRONG! Online Course > strongfirst.skilltrain.com –Kettlebell 301: SFG Ready > www.strongfirst.com/workshops –SFG I StrongFirst Kettlebell Instructor Certification > www.strongfirst.com/certifications #strongfirst #sfg #kettlebell #militarypress #kettlebellswing #doublekettlebellswing #kettlebellstrong #bestrongfirst
3 days ago
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1/9
StrongFirst O-Lifting

>>> Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO! 

Our 2-day O-Lifting Workshop takes a deep dive into the barbell Clean and Jerk, barnell Snatch, and their variations; reverse engineering each movement using our StrongFirst principles of practice, training, and teaching with a skill-learning and performance-based lens. 

At this workshop, you will learn:

1. Mobility assessments and improvement strategies for wrists, shoulders, thoracic spine, hips, knees, and ankles

2. Foundational barbell lift positions on which weightlifting lifts are built:

Front Squat
Overhead Squat
Military Press
Romanian Deadlifts (RDL)
Push Press

3. Weightlifting lifts:

Hang Clean/Snatch
Muscle Clean/Snatch
Clean/Snatch Pull
Power Clean/Snatch

4. Foot placement, grip placement, and optimal bar path within each phase of the technique

5. How to safely put these lifts and “drills for the skill” into a consistent practice to find structural integrity in each position, creating space for strength, and power to be developed.

Sign up today and power to you!

>>> O-Lifting — Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO! 

––

#strongfirst #olympiclifting #olifting #weightlifting #barbell #strength #power #bestrongfirst
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StrongFirst O-Lifting >>> Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO! Our 2-day O-Lifting Workshop takes a deep dive into the barbell Clean and Jerk, barnell Snatch, and their variations; reverse engineering each movement using our StrongFirst principles of practice, training, and teaching with a skill-learning and performance-based lens. At this workshop, you will learn: 1. Mobility assessments and improvement strategies for wrists, shoulders, thoracic spine, hips, knees, and ankles 2. Foundational barbell lift positions on which weightlifting lifts are built: Front Squat Overhead Squat Military Press Romanian Deadlifts (RDL) Push Press 3. Weightlifting lifts: Hang Clean/Snatch Muscle Clean/Snatch Clean/Snatch Pull Power Clean/Snatch 4. Foot placement, grip placement, and optimal bar path within each phase of the technique 5. How to safely put these lifts and “drills for the skill” into a consistent practice to find structural integrity in each position, creating space for strength, and power to be developed. Sign up today and power to you! >>> O-Lifting — Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO! –– #strongfirst #olympiclifting #olifting #weightlifting #barbell #strength #power #bestrongfirst
6 days ago
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2/9
Anna Konecka @anna_kon_lifter SFG I, SFL - 50kg get-up. Impressive - power to you! 

#strongfirst #sfg #kettlebell #kettlebells #strongladies #bestrongfirst
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Anna Konecka @anna_kon_lifter SFG I, SFL - 50kg get-up. Impressive - power to you! #strongfirst #sfg #kettlebell #kettlebells #strongladies #bestrongfirst
1 week ago
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3/9
StrongFirst is the school of strength founded by Pavel Tsatsouline.

We believe that strength has a greater purpose.

We are experts at making the weak strong and the strong stronger.

On top of strength, we coach “strong endurance” and resilience for the most demanding applications.

Distilled from the best of the Russian and Western sports science, our methods have a proven record with professional athletes, tier one special operators, as well as regular folks who have decided to earn self-respect and be weak no more.

Our instructor team includes national team coaches, national champions, former military special operators, first responders, law enforcement officers, elite martial artists, national team doctors, and other high-end professionals.

You can find our brothers and sisters in strength on six continents. Join us!

Our school is elite but not elitist. The price of admission is a strong spirit, patience, and attention to detail.

Power to you!

#strongfirst #bestrongfirst
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StrongFirst is the school of strength founded by Pavel Tsatsouline. We believe that strength has a greater purpose. We are experts at making the weak strong and the strong stronger. On top of strength, we coach “strong endurance” and resilience for the most demanding applications. Distilled from the best of the Russian and Western sports science, our methods have a proven record with professional athletes, tier one special operators, as well as regular folks who have decided to earn self-respect and be weak no more. Our instructor team includes national team coaches, national champions, former military special operators, first responders, law enforcement officers, elite martial artists, national team doctors, and other high-end professionals. You can find our brothers and sisters in strength on six continents. Join us! Our school is elite but not elitist. The price of admission is a strong spirit, patience, and attention to detail. Power to you! #strongfirst #bestrongfirst
1 week ago
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4/9
#strongfirsttip:
The Gladiator Get-Up: Steering Strength and Work Capacity Combined

Variations on the standard low sweep Get-Up are fun to learn and great for additional stability and mobility goals. 

The Gladiator Get-Up is a dynamic, active static with an added focus on steering strength in a unilateral position, the side plank. 

The addition of the side plank engages your whole body, torso (midsection), shoulders, arms, legs, back, and glutes in an isometric hold that will grow your strength and endurance. 

Practice unloaded to get the pattern before your load the movement, and begin with a load lighter than your "comfortable go-to" Get-Up kettlebell. 

– Andrea U-Shi Chang @andreaushichang , StrongFirst Certified Master Instructor, @kettlebility 

#strongfirst #resilient #strongfirstresilient #kettlebell #getup #kettlebellgetup #gladiatorgetup #kettlebility #bestrongfirst
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#strongfirsttip: The Gladiator Get-Up: Steering Strength and Work Capacity Combined Variations on the standard low sweep Get-Up are fun to learn and great for additional stability and mobility goals. The Gladiator Get-Up is a dynamic, active static with an added focus on steering strength in a unilateral position, the side plank. The addition of the side plank engages your whole body, torso (midsection), shoulders, arms, legs, back, and glutes in an isometric hold that will grow your strength and endurance. Practice unloaded to get the pattern before your load the movement, and begin with a load lighter than your "comfortable go-to" Get-Up kettlebell. – Andrea U-Shi Chang @andreaushichang , StrongFirst Certified Master Instructor, @kettlebility #strongfirst #resilient #strongfirstresilient #kettlebell #getup #kettlebellgetup #gladiatorgetup #kettlebility #bestrongfirst
2 weeks ago
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5/9
[TUTORIAL] Mobility for a Stronger Olympic Barbell Front Rack

>>> strongfirst.com/blog or CLICK THE LINK IN THE BIO!

When considering which front rack to choose, your current mobility can be a determining factor in choosing your ideal front squat. 

In this article, we will discuss the three front rack styles and then focus on mobility training for the Olympic style. This style, although the strongest, is the hardest to achieve. 

Simply knowing the difference between these front rack positions is not enough if mobility limits your choice.

–Jeremy Layport @j_layport , StrongFirst Certified Master Instructor, StrongFirst Elite

---

StrongFirst O-Lifting 

>>> Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO! 

Attendees will learn:

1. Mobility assessments and improvement strategies for wrists, shoulders, thoracic spine, hips, knees, and ankles

2. Foundational barbell lift positions on which Olympic-style lifts are built:

–Front Squat
–Overhead Squat
–Military Press
–Romanian Deadlifts (RDL)
–Push Press

3. Olympic-style lifts:
–Hang Clean/Snatch
–Muscle Clean/Snatch
–Clean/Snatch Pull
–Power Clean/Snatch

Why Attend?

For the garage gym minimalist—increase your training options with new barbell skills. 

For the athlete or strength coach—build your athletes with quick lifts. 

For the barbell strength athlete—learn the lifts that train your ability to fire faster, and relax faster, exactly what you need to go from good to great. T

For the kettlebell specialist—upskill your strength, explosiveness, and power with a new tool. 

Sign up today and power to you!

>>> O-Lifting — Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO! 

––

#strongfirst #sfl #olifting #olympiclifting #sflrocks #bestrongfirst
strongfirst
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[TUTORIAL] Mobility for a Stronger Olympic Barbell Front Rack >>> strongfirst.com/blog or CLICK THE LINK IN THE BIO! When considering which front rack to choose, your current mobility can be a determining factor in choosing your ideal front squat. In this article, we will discuss the three front rack styles and then focus on mobility training for the Olympic style. This style, although the strongest, is the hardest to achieve. Simply knowing the difference between these front rack positions is not enough if mobility limits your choice. –Jeremy Layport @j_layport , StrongFirst Certified Master Instructor, StrongFirst Elite --- StrongFirst O-Lifting >>> Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO! Attendees will learn: 1. Mobility assessments and improvement strategies for wrists, shoulders, thoracic spine, hips, knees, and ankles 2. Foundational barbell lift positions on which Olympic-style lifts are built: –Front Squat –Overhead Squat –Military Press –Romanian Deadlifts (RDL) –Push Press 3. Olympic-style lifts: –Hang Clean/Snatch –Muscle Clean/Snatch –Clean/Snatch Pull –Power Clean/Snatch Why Attend? For the garage gym minimalist—increase your training options with new barbell skills. For the athlete or strength coach—build your athletes with quick lifts. For the barbell strength athlete—learn the lifts that train your ability to fire faster, and relax faster, exactly what you need to go from good to great. T For the kettlebell specialist—upskill your strength, explosiveness, and power with a new tool. Sign up today and power to you! >>> O-Lifting — Padova, Italy, Europe, September 17-18, 2022 >>> LINK IN THE BIO! –– #strongfirst #sfl #olifting #olympiclifting #sflrocks #bestrongfirst
3 weeks ago
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6/9
An average gym rat might classify the kettlebell military press as just another exercise for delts and triceps, but it is so much more. It is a full-body lift that requires mastery of a large set of skills and the ability to use them in unison. 

Before we begin teaching the military press at the SFG I certifications we often say, “The secret to happiness is picking a heavy kettlebell off the ground and pressing it overhead!” Initially, most participants think we are joking. By the end, they know we are not.

---

LEARN ONLINE OR LIVE (all links in the bio):

-Victorious: A Complete Guide to Pressing a Heavy Kettlebell > strongfirst.skilltrain.com

–StrongFirst Kettlebell Fundamentals Online Course > strongfirst.skilltrain.com

–StrongFirst Workshop: Kettlebell 201: The Rite of Passage
> www.strongfirst.com/workshops/ 

–SFG I StrongFirst Kettlebell Instructor Certification
> www.strongfirst.com/certifications 

#strongfirst #kettlebell #militarypress #kettlebellpress #victorious #bestrongfirst
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An average gym rat might classify the kettlebell military press as just another exercise for delts and triceps, but it is so much more. It is a full-body lift that requires mastery of a large set of skills and the ability to use them in unison. Before we begin teaching the military press at the SFG I certifications we often say, “The secret to happiness is picking a heavy kettlebell off the ground and pressing it overhead!” Initially, most participants think we are joking. By the end, they know we are not. --- LEARN ONLINE OR LIVE (all links in the bio): -Victorious: A Complete Guide to Pressing a Heavy Kettlebell > strongfirst.skilltrain.com –StrongFirst Kettlebell Fundamentals Online Course > strongfirst.skilltrain.com –StrongFirst Workshop: Kettlebell 201: The Rite of Passage > www.strongfirst.com/workshops/ –SFG I StrongFirst Kettlebell Instructor Certification > www.strongfirst.com/certifications #strongfirst #kettlebell #militarypress #kettlebellpress #victorious #bestrongfirst
3 weeks ago
View on Instagram |
7/9
„Putting the wind beneath the stones.“

Yesterday, on July 19th, I successfully lifted the Dinnie Stones at Potarch, Scotland, becoming the 205th person to do so. 

It was the culmination of a training process that started in August of 2020, when I first set the goal to lift these famous stones. 
Coming well prepared and confident, I was quite suprised though how much tougher the actual event would be.
#testofstrength #strengthisachoice 

But with the encouragement of @nicol.brett, the support of @conemma1, @techmik, @clairellabooth and @tones1966, who joined and supported me on this adventure, as well as the live coaching by @strongfirst_marshall, my teacher, friend, and mentor on this path, I succeeded in „putting the wind beneath stones“ and also holding them for a solid 5 seconds on my second attempt. 
#iambecauseweare #strongertogether #strengthhasagreaterpurpose 

A special thank you to Brett and Lydia Nicol, James and Rosemary Splaine @jamesrosemary3747, who organize these events and devote their lives to keep this important part of #ScottishTradition and #strengthhistory alive. 
#passion #dedication 

„It’s the myth and the history around people like Donald Dinnie and the stones.“

„They’re just rocks to anybody else just walking past, but … if you know the history, if you know the stories, that’s what makes it awesome.“

- Stoneland @roguefitness @rogueeurope 

@strongfirst 
@strongfirst_germany 

#repost Sven Rieger @sven_rieger StrongFirst Certified Team Leader, StrongFirst Certified Elite Instructor, Sinister

#dinniestones #dinniestonestraining #dinnies #stonelifting #stonesofstrength #testofstrength #stoneland #strengthtraining #krafttraining #kraftsport #kraftakt #featsofstrength #liftheavy #strengthsports #oldschoolstrength 
#strongfirst #strongfirstgermany #bestrongfirst #physicallyfortified #physicalculture #travelscotland
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„Putting the wind beneath the stones.“ Yesterday, on July 19th, I successfully lifted the Dinnie Stones at Potarch, Scotland, becoming the 205th person to do so. It was the culmination of a training process that started in August of 2020, when I first set the goal to lift these famous stones. Coming well prepared and confident, I was quite suprised though how much tougher the actual event would be. #testofstrength #strengthisachoice But with the encouragement of @nicol.brett, the support of @conemma1, @techmik, @clairellabooth and @tones1966, who joined and supported me on this adventure, as well as the live coaching by @strongfirst_marshall, my teacher, friend, and mentor on this path, I succeeded in „putting the wind beneath stones“ and also holding them for a solid 5 seconds on my second attempt. #iambecauseweare #strongertogether #strengthhasagreaterpurpose A special thank you to Brett and Lydia Nicol, James and Rosemary Splaine @jamesrosemary3747, who organize these events and devote their lives to keep this important part of #ScottishTradition and #strengthhistory alive. #passion #dedication „It’s the myth and the history around people like Donald Dinnie and the stones.“ „They’re just rocks to anybody else just walking past, but … if you know the history, if you know the stories, that’s what makes it awesome.“ - Stoneland @roguefitness @rogueeurope @strongfirst @strongfirst_germany #repost Sven Rieger @sven_rieger StrongFirst Certified Team Leader, StrongFirst Certified Elite Instructor, Sinister #dinniestones #dinniestonestraining #dinnies #stonelifting #stonesofstrength #testofstrength #stoneland #strengthtraining #krafttraining #kraftsport #kraftakt #featsofstrength #liftheavy #strengthsports #oldschoolstrength #strongfirst #strongfirstgermany #bestrongfirst #physicallyfortified #physicalculture #travelscotland
4 weeks ago
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8/9
What is Wrong with Baby Steps

“When you add a very small amount of weight to the bar each week you end up dragging out the cycle. First you undertrain, going light too many weeks in a row.  And then you overtrain, staying at or near your repetition maximum (RM) for too long, definitely more than three weeks.  A waste of time followed by a crash and burn.

Baby step cycling, e.g., adding five pounds at a time, is still appropriate for raw beginners whose technique is not reliable and who are not yet able to put out a great effort. But intermediate and advanced lifters must take bigger jumps.”

–Pavel & Fabio Zonin, in: “Reload: Your Barbell Strength Blueprint” [e-book]

>>> Get the Kindle edition or the PDF edition >>> CLICK THE LINK IN THE BIO!

—

Reload takes one of history’s most successful strength training methodologies and shows you how to customize it—and makes it nearly foolproof.

Get your barbell strength blueprint:

* Build a custom power cycle that matches your rate of adaptation—almost guaranteed to prevent undertraining or overtraining.

* Choose your 2 to 5 lifts to get strong in: Squat, Bench Press, Deadlift, Military Press, Barbell Row.

* Select your perfect assistance exercises—or not to remain a minimalist.

* Rinse and repeat…

Barbell power to you!

#strongfirst #sfl #sflbarbell #sflrocks #reload #powerlifting #ebook #bestrongfirst
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What is Wrong with Baby Steps “When you add a very small amount of weight to the bar each week you end up dragging out the cycle. First you undertrain, going light too many weeks in a row. And then you overtrain, staying at or near your repetition maximum (RM) for too long, definitely more than three weeks. A waste of time followed by a crash and burn. Baby step cycling, e.g., adding five pounds at a time, is still appropriate for raw beginners whose technique is not reliable and who are not yet able to put out a great effort. But intermediate and advanced lifters must take bigger jumps.” –Pavel & Fabio Zonin, in: “Reload: Your Barbell Strength Blueprint” [e-book] >>> Get the Kindle edition or the PDF edition >>> CLICK THE LINK IN THE BIO! — Reload takes one of history’s most successful strength training methodologies and shows you how to customize it—and makes it nearly foolproof. Get your barbell strength blueprint: * Build a custom power cycle that matches your rate of adaptation—almost guaranteed to prevent undertraining or overtraining. * Choose your 2 to 5 lifts to get strong in: Squat, Bench Press, Deadlift, Military Press, Barbell Row. * Select your perfect assistance exercises—or not to remain a minimalist. * Rinse and repeat… Barbell power to you! #strongfirst #sfl #sflbarbell #sflrocks #reload #powerlifting #ebook #bestrongfirst
1 month ago
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9/9

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