simple and sinister

  1. After simple and sinister should you progress to heavier bells

    I have completed simple and sinister. Is there a benefit to continuing the program with heavier bells? I have heard of some people swinging 203 kg. Would the sets and rep scheme change. Is 10x10 still feasible?
  2. nish1013

    S & S heavy light medium

    Hi Guys , Do we have a concept of heavy light medium days in S & S ? I’m in extremely beginner level , only do two hand swings using either 32kg or 20kg and half getups using 8kg. I do practice everyday. if I feel some what fatigue then I switch to 20kg . Some days switch between 32kg and...
  3. Question Jump in Kettlebell size

    Hi Everyone, My name is Amos and I am training alternatively S&S and ETK. Now I am back to the S&S program which I love for its minimalism. But I have a sinister problem. I achieved easily the Simple Target (32kg bell). I own only a 24kg, 32kg, and a 48kg. My question is, How can I achieve to...
  4. A2B

    A2B : Goal

    Age : 25 Goal : Sinister Background : Been training calisthenics mostly with kettlebells as a side note since 2011. After reading Simple and Sinister, I learned that I haven't really set myself a concrete goal in a long time. I've went through the Rite of Passage with the 20kg and the 24kg...
  5. Question Turkish get up progression quesion

    Hello, Sorry if this has been addressed. I've been looking everywhere, but I can't find anyone talking about it. What is the progression of the TGU (aside from weight)? For example, what exactly does "5 sets of 1 TGU per arm" vs "5 sets of 5 TGU per arm" mean? Does this mean that you do 5 on...
  6. Progression to swings

    On the 12/27/2018 StrongFirst podcast, Dr. McGill explains (41:45-42:06) that not everyone can do swings. He said some people need to "build [a] stiffened foundation first." Have any of you worked with students who you realized had to do other training before starting swings? If so, what...
  7. Tom Lavery

    Question Treat shoulder mobility issue before continuing S+S?

    Hello SF community, I lack mobility in my right shoulder and struggle to 'pack it' get it to sit in the socket - if I lie on my back with it kind of raises up. I've had it for years without getting treatment. It feels 'in' and packed on the TGU, but not fully in the swings - definitely not...
  8. Bauer

    Warmup for split S&S sessions

    If you were to split S&S sessions, how would you do the warmup? Say, with GUs in the morning and swings in the afternoon or vice versa. I guess halos before Get Ups (+maybe an arm bar and rolling) and GSq and SF bridges (+ some rocking) before Swings? Or would you recommend another approach?
  9. SFG + Physical Therpist recommendation Israel

    When I was 36, after the acute onset of debilitating back pain, I found out that I've got a double idiopathic scoliosis, with 25 degree curves in both the lumbar and thoracic areas of my spine. Among other things, I got turned on to kettlebells via Dr. Stuart Mcgill's books. After a false...
  10. The original S&S

    Hi, I've just started my S&S journey and have a way to go, I appreciate that, but in the long run I'm looking at doing the "retro" S&S with snatches and bent press. Has anyone else done this? Do you have any tips/advice? Or even any links to relevant articles? Cheers
  11. Team Peroni

    Simple and sinister diet plan

    Hello, I am a 44 year old male from Christchurch England, just wanted some advice around diet and the simple and sinister workout. I am tackling the 32kg after a couple of months after starting the program. Just wondering should I be increasing the amount of food/calories, protein, fats...
  12. kettlebellklutz

    Form Check: First time swinging a kettlebell (16kg) after reading Pavel's S&S book...

    hey all, above is a video of me doing swings with a 16kg bell for the first time. from what i've been told elsewhere, i need to start with the bell a bit closer as well as work on my hip hinge. what jumps out at you most egregiously? what are some easy fixes? thanks!
  13. Couch to SFG via S&S

    Backgrounder: 51 y/o Former military IT professional Diabetes (under diet control (Keto and IF) Was 320 lbs Dec 2017 Now 255 as of this AM Bad shoulder (surgery suggested), neck (same), knees, ankles Other issues I'd rather not say Program chosen: Simple and sinister + steel Mace + later...
  14. Marty

    Diamond Pro Kettlebells

    Hey everybody! Just thought I’d leave this link here for anyone interested. http://www.walmart.com/ip/Diamond-Pro-Kettle-Bell-70-lb-32kg-Orange/47930410 All of my kettlebells are Diamond Pro. They are amazing for the price. Can’t really beat free shipping, and a price that’s less than $1 a...
  15. Adam R Mundorf

    Question Physique Changes?

    Hello Everybody, What physique changes have you seen while following S&S exclusively? Thank you, Adam
  16. S&S-Circling back after 4 months off

    I plan to start S&S again after taking the past 4 months off. I was still training the past 4 months (6 weeks of Craig Marker's Hybrid Power Conditioning Program 3x/week + Powerlifting 3x/week, followed by 10 weeks of Hybrid Performance Powerlifting Program (powerlifting/bodybuilding, no...
  17. Adam R Mundorf

    Adam R Mundorf -- Training Log

    Age : 26 Background : I've been using kettlebells for about seven years. I've never made allot of progress because I've programmed hopped too many times to count. But I've never been completely inactive. That's allowed me to actually sustain an okay level of strength. I've always enjoyed the...
  18. Tobias Wissmueller

    Question Question on Breath-Timing

    In the book @Pavel writes: "As you will rapidly discover, the way to survive is to slow your breath down as much as possible, to get maximum air and to increase your rest period between each set." How to understand "as much as possible"? Through my Butekyo practice I am learning to spend...
  19. Simple and Sinister + Burpees

    Hi All, I know there are a lot of posts about obstacle course races, but I have a specific question about Spartan Race training. I recently started Simple and Sinister and signed up for a sprint race and everything I read about Spartan training says that incorporating burpees into your routine...
  20. Scofflaw

    S&S Custom Timer

    Hello friends, I’ve only been doing Simple & Sinister consistently for a couple weeks now. I’m not sure if anyone else does this, but I created a custom workout timer with the “Seconds” app that has been working very well for me. It keeps things moving so I don’t slack off, it counts me down...
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