Kettlebell Simple & Sinister: Tips for Heavy Goblet Squats

“I like my weights heavy and my squats down low.”—Anonymous The kettlebell goblet squat is THE “squat for the people.” The prying goblet squat from our Kettlebell Simple & Sinister curriculum is a great mobility drill that will unlock your hips and pelvis. A regular goblet squat (without prying) is an excellent foundation for the […]

Kettlebell Simple & Sinister Quest: Through Adversity to the Stars, Part I

“If the Way is high, accordingly it has a great number of obstacles.”—An ancient saying I will be honest—I can’t think of a better foundational strength and conditioning program than Kettlebell Simple & Sinister (S&S). Three mobility drills, two main lifts, and stretching. Done. Rinse. Repeat. Reap the tremendous benefits of this simple, yet very […]

Hang On! The Forgotten Anti-Gravity Exercise Everyone Should Start Doing

What if I told you about an extremely underutilized movement that could improve your overall mobility, strength, and posture? One thing that, once added to your training regimen (or life in general), could remedy aches and pains, accelerate your recovery, regain lost straight-arm range and strength, and provide a powerful full-body antidote to gravity. Curious […]

The StrongFirst “Tools of Titans” Video Companion

To make life easier (regarding searching for info, not practicing), I created a Tools of Titans video companion to cover all the exercises featured in Pavel’s chapter of Tim Ferriss's new book.

Solid: In-Between Simple & Sinister

Here are my thoughts, tips, and tricks from my training through the space in-between Simple and Sinister. I will point out aspects of S&S program that are often overlooked, but which are key to your long-term improvement.

Kettlebell Simple & Sinister Quest: Through Adversity to the Stars, Part II

(If you missed the first part of Pavel Macek’s S&S quest, read it here.) Sinister Quest Continued “Simplicity is the ultimate sophistication.”—Leonardo da Vinci, 1452. My failed “Sinister” test attempt wasn’t a failure—it was a lesson. I went back to the drawing board, deloaded, focused on perfecting my technique, and gradually started to climb up […]

Lion’s Roar Kettlebell Snatch

“Hear me Roar!”—House Lannister Would you like to improve your kettlebell snatch technique and make your snatch test easier? The simple tip I’m about to share with you will help you to generate more force from the ground up, improve and solidify your overhead lockout, help you maintain a vertical plank during the drop and […]

Press Stronger NOW with the Kettlebell Pull Press

We all want a stronger kettlebell press. Boosting your strength baseline makes everything else, everything before, relatively easier. But strength isn’t just about your muscles: it’s about your brain. So finding and using principles, techniques and drills that unlock your ability to better express the strength that you do have is something to strive for. […]

Antifragile and Strong Knees: The Russian Lion’s Kettlebell Hack Squat Tutorial

Resilient ankles, antifragile knees, strong legs, balance, and flexibility: these are just a few benefits of the Hack squat. In this article, you will learn how to perform a Hack squat, safely, step by step.

A Comprehensive 3-Month Plan for Beginner Group Lessons

Here is a detailed blueprint of how we conduct our beginner group lessons and build skill, enthusiasm, knowledge, and, most of all, strength in all our students.