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STRONGFIRST ON INSTAGRAM

[FREE MODULE] The Tactical Strength Challenge Snatch

Putting up insane numbers in 5min demands a special high speed technique and a unique blend of toughness and relaxation.

Let a 14x TSC champion give you the exact blueprint to success.

Lesson Chapters

1. What is the TSC?
2. TSC Snatch: Technique
3. TSC Snatch: Speed Switch
4. TSC Snatch: Strategy

To watch a 10min SPEED METAL module on the TSC Snatch FREE, please go to strongfirst.com/speedmetal - or click the link in the bio!

—

Wednesday September 27 is the last day of the $99 limited time offer on SPEED METAL: Master the Snatch, the Tsar of Kettlebell Lifts.

To get the best kettlebell snatch education in your living room—over 2 hours of meticulous instruction and inspiring demonstrations plus a file with 10 best-in-class training plans from beginner to advanced—at a special price, please go to strongfirst.com/speedmetal or click the link in the bio!

#strongfirst #tsc #tacticalstrengthchallenge #kettlebell #snatch #kettlebellsnatch #bestrongfirst

strongfirst

•

[FREE MODULE] The Tactical Strength Challenge Snatch Putting up insane numbers in 5min demands a special high speed technique and a unique blend of toughness and relaxation. Let a 14x TSC champion give you the exact blueprint to success. Lesson Chapters 1. What is the TSC? 2. TSC Snatch: Technique 3. TSC Snatch: Speed Switch 4. TSC Snatch: Strategy To watch a 10min SPEED METAL module on the TSC Snatch FREE, please go to strongfirst.com/speedmetal - or click the link in the bio! — Wednesday September 27 is the last day of the $99 limited time offer on SPEED METAL: Master the Snatch, the Tsar of Kettlebell Lifts. To get the best kettlebell snatch education in your living room—over 2 hours of meticulous instruction and inspiring demonstrations plus a file with 10 best-in-class training plans from beginner to advanced—at a special price, please go to strongfirst.com/speedmetal or click the link in the bio! #strongfirst #tsc #tacticalstrengthchallenge #kettlebell #snatch #kettlebellsnatch #bestrongfirst

1 day ago

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1/9

[ARTICLE] The Snatch: The Tsar of Kettlebell Lifts

>>> www.strongfirst.com/blog/ (or click the link in the bio)

Learn the up-to-date techniques refined over the years to improve your wrestling, running, throwing, jiu-jitsu, rock climbing, obstacle course racing, the TSC, rucking, and (of course) snatching.

#strongfirst #speedmetal #kettlebell #snatch #bestrongfirst

strongfirst

•

[ARTICLE] The Snatch: The Tsar of Kettlebell Lifts >>> www.strongfirst.com/blog/ (or click the link in the bio) Learn the up-to-date techniques refined over the years to improve your wrestling, running, throwing, jiu-jitsu, rock climbing, obstacle course racing, the TSC, rucking, and (of course) snatching. #strongfirst #speedmetal #kettlebell #snatch #bestrongfirst

3 days ago

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2/9

An iron back. A grip of steel. Hard charging hips. Explosive legs. Shoulders swelling with muscle. Ruthless endurance. Aggressive fat loss. The hard style snatch does it all.

StrongFirst is proud to present our new online course SPEED METAL: Master the Snatch, the Tsar of Kettlebell Lifts.

>>> strongfirst.com/speedmetal (or click the link in the bio)

Since we introduced this exercise to the West over two decades ago, we have refined it to the nth degree. In SPEED METAL Derek Toshner @adventurefit_af, StrongFirst Certified Master Instructor, 14x Tactical Strength Challenge champion, and an all-around super athlete will teach you:

✓ Totally updated fast track sequence to snatch mastery
✓ Mobility drills for an effortless lockout
✓ Clean-and-press quick start guide—because it makes the snatch easier
✓ Three types of grip for maximal performance and skin protection
✓ Sophisticated breathing strategies—when snatching and when resting
✓ The best “same but different” snatch variations
✓ Old-time strongmen’s favorite snatches: dead, hang, power, muscle, split
✓ Strategies for optimizing performance in different events

■ 3 progressively more challenging beginner programs powered by A+A and specialized variety to accelerate skill acquisition while building muscle, power, and capacity
■ 3 Strong Endurance™ intermediate plans for outdoor adventures and SFG cert preparation (2 out of the 3 plans build muscle; all burn fat)
■ 4 advanced plans for ruthless endurance for combat sports, Tactical Strength Challenge, and Secret Service Snatch Test

>>> strongfirst.com/speedmetal (or click the link in the bio)

Course production by @stanislavpetera; edited by @radovan_bartek

#strongfirst #speedmetal #kettlebell #snatch #kettlebellsnatch #bestrongfirst

strongfirst

•

An iron back. A grip of steel. Hard charging hips. Explosive legs. Shoulders swelling with muscle. Ruthless endurance. Aggressive fat loss. The hard style snatch does it all. StrongFirst is proud to present our new online course SPEED METAL: Master the Snatch, the Tsar of Kettlebell Lifts. >>> strongfirst.com/speedmetal (or click the link in the bio) Since we introduced this exercise to the West over two decades ago, we have refined it to the nth degree. In SPEED METAL Derek Toshner @adventurefit_af, StrongFirst Certified Master Instructor, 14x Tactical Strength Challenge champion, and an all-around super athlete will teach you: ✓ Totally updated fast track sequence to snatch mastery ✓ Mobility drills for an effortless lockout ✓ Clean-and-press quick start guide—because it makes the snatch easier ✓ Three types of grip for maximal performance and skin protection ✓ Sophisticated breathing strategies—when snatching and when resting ✓ The best “same but different” snatch variations ✓ Old-time strongmen’s favorite snatches: dead, hang, power, muscle, split ✓ Strategies for optimizing performance in different events ■ 3 progressively more challenging beginner programs powered by A+A and specialized variety to accelerate skill acquisition while building muscle, power, and capacity ■ 3 Strong Endurance™ intermediate plans for outdoor adventures and SFG cert preparation (2 out of the 3 plans build muscle; all burn fat) ■ 4 advanced plans for ruthless endurance for combat sports, Tactical Strength Challenge, and Secret Service Snatch Test >>> strongfirst.com/speedmetal (or click the link in the bio) Course production by @stanislavpetera; edited by @radovan_bartek #strongfirst #speedmetal #kettlebell #snatch #kettlebellsnatch #bestrongfirst

5 days ago

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3/9

#september11 #neverforget #bestrong #bestrongfirst

strongfirst

•

#september11 #neverforget #bestrong #bestrongfirst

2 weeks ago

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4/9

StrongFirst chooses “power production over power conservation.” This allows us to build more power, lose more fat, and spend less time training.

To make swings and snatches even harder and more productive we employ “overspeed eccentrics.” In addition to lifting a #kettlebell as fast as possible, we purposefully make a light one “heavier” by accelerating it on the way down, when practical.

Louie Simmons explains this “virtual force” phenomenon: “Jump on a bathroom scale and see what it registers for a split-second. The readout is much heavier than your actual body weight.” When researcher Brandon Hetzler asked several of our instructors to step on a force plate and do swings with a 53-pound kettlebell, the force reading exceeded 500 pounds.

We do not allow the kettlebell to slow down during our quick lifts, even if the goal is #conditioning. In our instructors’ experience, the least productive and most exhausting and injury-producing training for a strength or power athlete is a high rep “semi-grind”—think of the last reps of a long set of pushups or bodyweight squats.

An additional “hard style” tactic to make the lifts harder and more productive—while polishing technique—is “more first reps.” Soviet weightlifting research revealed that the first rep of a set of quick lifts demands 35% more energy than each subsequent rep. This is one of the reasons why even our endurance protocols often feature sets of 1-5 reps.

#strongfirst #bestrongfirst

strongfirst

•

StrongFirst chooses “power production over power conservation.” This allows us to build more power, lose more fat, and spend less time training. To make swings and snatches even harder and more productive we employ “overspeed eccentrics.” In addition to lifting a #kettlebell as fast as possible, we purposefully make a light one “heavier” by accelerating it on the way down, when practical. Louie Simmons explains this “virtual force” phenomenon: “Jump on a bathroom scale and see what it registers for a split-second. The readout is much heavier than your actual body weight.” When researcher Brandon Hetzler asked several of our instructors to step on a force plate and do swings with a 53-pound kettlebell, the force reading exceeded 500 pounds. We do not allow the kettlebell to slow down during our quick lifts, even if the goal is #conditioning. In our instructors’ experience, the least productive and most exhausting and injury-producing training for a strength or power athlete is a high rep “semi-grind”—think of the last reps of a long set of pushups or bodyweight squats. An additional “hard style” tactic to make the lifts harder and more productive—while polishing technique—is “more first reps.” Soviet weightlifting research revealed that the first rep of a set of quick lifts demands 35% more energy than each subsequent rep. This is one of the reasons why even our endurance protocols often feature sets of 1-5 reps. #strongfirst #bestrongfirst

3 weeks ago

View on Instagram |

5/9

The swing, the get-up, and the goblet squat are the three most beneficial exercises anyone could do—period. Some might need to add other moves, but they must be planted on the foundation of these three whales.

The swing fills the hips with power and the back with vigor. The get-up makes the shoulders resilient and the abs bulletproof. The goblet squat unlocks the hips and puts a spring into one’s step. Muscles appear in all the right places while the fat beats a retreat.

When done correctly, these exercises are exceptionally safe. They are beyond safe—they are “antifragile,” to borrow a word from Nassim Taleb. The Program Minimum plus goblet squats is true health training. I can run out of fingers on both hands listing the various health benefits of swings alone.

“Customization” is just a euphemism for “differentiation” in the business world. The only “customization” you need is the size of the bell.

Kettlebell Simple & Sinister is your answer. Start now >>> strongfirst.skilltrain.com/sas (or click the link in the bio)

#strongfirst #kettlebell #gobletsquat #kettlebellswing #kettlebellgetup #simpleandsinister #bestrongfirst

strongfirst

•

The swing, the get-up, and the goblet squat are the three most beneficial exercises anyone could do—period. Some might need to add other moves, but they must be planted on the foundation of these three whales. The swing fills the hips with power and the back with vigor. The get-up makes the shoulders resilient and the abs bulletproof. The goblet squat unlocks the hips and puts a spring into one’s step. Muscles appear in all the right places while the fat beats a retreat. When done correctly, these exercises are exceptionally safe. They are beyond safe—they are “antifragile,” to borrow a word from Nassim Taleb. The Program Minimum plus goblet squats is true health training. I can run out of fingers on both hands listing the various health benefits of swings alone. “Customization” is just a euphemism for “differentiation” in the business world. The only “customization” you need is the size of the bell. Kettlebell Simple & Sinister is your answer. Start now >>> strongfirst.skilltrain.com/sas (or click the link in the bio) #strongfirst #kettlebell #gobletsquat #kettlebellswing #kettlebellgetup #simpleandsinister #bestrongfirst

4 weeks ago

View on Instagram |

6/9

Two decades ago, at the dawn of our new kettlebell era, our colleague Rob Lawrence quipped that, “Kettlebells have what one might call a ‘what the hell?' effect. If you just do your lifts, you will suddenly find yourself with all kinds of new abilities.”

Not to be confused with beginners' gains, the WTH effect refers to unexpected performance carryover in intermediate and advanced athletes. For example, how could an athlete good at pullups get even better by doing kettlebell snatches?

“The ‚what the hell effect’ is when you suddenly realize you can do handstand pushups, heavy weighted dips, and loads of other things you've never practiced, thanks to your kettlebell training,” clarifies Rob.

Share your WTH effect story below!

#strongfirst #kettlebell #kettlebells #wth #wthe #whatthehelleffect #bestrongfirst

strongfirst

•

Two decades ago, at the dawn of our new kettlebell era, our colleague Rob Lawrence quipped that, “Kettlebells have what one might call a ‘what the hell?' effect. If you just do your lifts, you will suddenly find yourself with all kinds of new abilities.” Not to be confused with beginners' gains, the WTH effect refers to unexpected performance carryover in intermediate and advanced athletes. For example, how could an athlete good at pullups get even better by doing kettlebell snatches? “The ‚what the hell effect’ is when you suddenly realize you can do handstand pushups, heavy weighted dips, and loads of other things you've never practiced, thanks to your kettlebell training,” clarifies Rob. Share your WTH effect story below! #strongfirst #kettlebell #kettlebells #wth #wthe #whatthehelleffect #bestrongfirst

1 month ago

View on Instagram |

7/9

The two-day StrongFirst O-Lifting seminar applies universal strength principles to Olympic-style barbell lift variations to build greater speed, power, and strength. Thanks to their explosiveness, with quick accelerations and transitions from hip extension to hip flexion, and their high coordination demands, weightlifting has been an athletic development staple since the dawn of the strength and conditioning profession to build quicker more powerful athletes.

>>> strongfirst.com/o-lifting

We designed this seminar specifically for individuals interested in learning proper weightlifting mechanics to ultimately increase their power and athletic ability.

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 weightlifting lifts are built:

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

3. Weightlifting lifts:

–Clean Pull
–Snatch Pull
–Hang Clean
–Muscle Clean
–Power Clean
–Hang Snatch
–Muscle Snatch
–Power Snatch
–Jerk

>>> strongfirst.com/o-lifting

Sign up today and power to you!

#strongfirst #barbell #olympiclifting #olifting #bestrongfirst

strongfirst

•

The two-day StrongFirst O-Lifting seminar applies universal strength principles to Olympic-style barbell lift variations to build greater speed, power, and strength. Thanks to their explosiveness, with quick accelerations and transitions from hip extension to hip flexion, and their high coordination demands, weightlifting has been an athletic development staple since the dawn of the strength and conditioning profession to build quicker more powerful athletes. >>> strongfirst.com/o-lifting We designed this seminar specifically for individuals interested in learning proper weightlifting mechanics to ultimately increase their power and athletic ability. 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 weightlifting lifts are built: –Front Squat –Overhead Squat –Military Press –Romanian Deadlifts (RDL) –Push Press 3. Weightlifting lifts: –Clean Pull –Snatch Pull –Hang Clean –Muscle Clean –Power Clean –Hang Snatch –Muscle Snatch –Power Snatch –Jerk >>> strongfirst.com/o-lifting Sign up today and power to you! #strongfirst #barbell #olympiclifting #olifting #bestrongfirst

1 month ago

View on Instagram |

8/9

“The one-arm push-up provides the opportunity to grease the groove. It addresses a whole lot of symmetry and reflexive stability issues, which is one reason Gray Cook is a fan of The Naked Warrior. It teaches high tension skills. In addition to working the ‘pressing muscles,’ it devastates the midsection.

If your choice of a press has to be body weight, it is a good idea to rotate one-arm push-ups and handstand push-ups every two weeks.

Every strength athlete must go through the one-arm push-up school. The tension and linkage lessons the drill teaches are priceless. One of my students, a U.S. military special operator, practiced one-arm push-ups exactly as taught in The Naked Warrior on deployment and did not touch a pull-up bar. When he got back stateside, he was able to do a one-arm pull-up.

The strength skills gained through one-arm push-ups can later be applied to a great number of lifts and athletic skills. When you own it, periodically test your ability to do it. The same applies to the bodyweight-only pistol. Gray Cook has taught me that both make effective assessments. If you are strong, yet cannot do one or both of these drills, you have some dysfunction that needs to be addressed.”

– Pavel, in: The Best Press Exercise

—

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

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

–StrongFirst Workshop: Bodyweight 101: The Naked Warrior > strongfirst.com/workshops

–StrongFirst Bodyweight Strength Instructor Certification > strongfirst.com/certifications

#sfb #bodyweight #bodyweightstrength #thenakedwarrior #onearmpushup #onearmpushups #bestrongfirst

strongfirst

•

“The one-arm push-up provides the opportunity to grease the groove. It addresses a whole lot of symmetry and reflexive stability issues, which is one reason Gray Cook is a fan of The Naked Warrior. It teaches high tension skills. In addition to working the ‘pressing muscles,’ it devastates the midsection. If your choice of a press has to be body weight, it is a good idea to rotate one-arm push-ups and handstand push-ups every two weeks. Every strength athlete must go through the one-arm push-up school. The tension and linkage lessons the drill teaches are priceless. One of my students, a U.S. military special operator, practiced one-arm push-ups exactly as taught in The Naked Warrior on deployment and did not touch a pull-up bar. When he got back stateside, he was able to do a one-arm pull-up. The strength skills gained through one-arm push-ups can later be applied to a great number of lifts and athletic skills. When you own it, periodically test your ability to do it. The same applies to the bodyweight-only pistol. Gray Cook has taught me that both make effective assessments. If you are strong, yet cannot do one or both of these drills, you have some dysfunction that needs to be addressed.” – Pavel, in: The Best Press Exercise — LEARN ONLINE OR LIVE (all links in the bio): –StrongFirst Bodyweight Fundamentals Online Course > strongfirst.skilltrain.com –StrongFirst Workshop: Bodyweight 101: The Naked Warrior > strongfirst.com/workshops –StrongFirst Bodyweight Strength Instructor Certification > strongfirst.com/certifications #sfb #bodyweight #bodyweightstrength #thenakedwarrior #onearmpushup #onearmpushups #bestrongfirst

1 month ago

View on Instagram |

9/9

STRONGER TODAY special report BY PAVEL
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