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simple and sinister

  1. The Struggles Of A Perpetual Goal Hopper

    Greetings The Past I started practicing martial arts at the age of 5 with Tae Kwon Do. I competed in several track events and wrestling during high school. Did some Boxing, Kickboxing, Karate after graduation and joined the Military. I was in the process of getting ready to enter an amateur...
  2. StrongFirst

    Kettlebell [NEW ONLINE COURSE] Kettlebell Simple & Sinister

    Ladies and gentlemen, Kettlebell Simple & Sinister, the training program that has changed the lives of thousands of people around the world, is finally available as an online course. Watch a top quality instructional video featuring StrongFirst Certified Instructors @Pavel Macek and @Justyna...
  3. Kettlebell First Kettlebell Injury

    Greetings. First time poster. Have followed Pavel's kettlebell and deadlift programs ever since coming across one of his old RKC dvds 12 years ago and have replaced all of my kettlebells with Strongfirst brand. He's basically changed my life. But purchased the audiobook and kindle versions...
  4. Kettlebell S&S and ROP

    Hey SFers. I’d like some opinions on whether I stand to notably lose progress with my current plan. Approximately 8 months ago, after a enjoying predominantly barbell training for a year or two, I decided to revisit my kettlebells and simple and sinister. I re-achieved the Simple standard, and...
  5. Kettlebell Simple Timed for a Cheapskate, and Onwards

    Hello all, Long time lurker, first time poster here. I've been following S+S for about the past year and last week got to feeling fully comfortable with Simple Timeless - I managed 6 sessions in 7 days, all with the 32kg, and felt great! Witness, if you will, my wonderfully neatly logged...
  6. Kettlebell S&S taking much longer than expected

    First, I am a BIG fan of S&S! I am 35 and in 8 months, I have achieved the most strength and conditioning I have had in my whole life. I am stronger (measured by deadlift, goblet squad, and bench) and more resilient (measured by ruck duration, ease, and speed, as well as overall mobility and...
  7. JR47

    Other/Mixed S&S + OS Resets?....

    Do you use the OS resets along with S&S? If so: How do you combine them, and what is the best 'recipe' you've found? And what improvements have you seen? Any and all genuine data points welcome.
  8. Kettlebell Swing form detail

    Assuming the hip hinge is explosive enough to raise the bell high enough, is one supposed to limit the height of their swing by a lat pull-down/decelerating action? Or is the "float" achieved by upward deltoid engagement? Background: I'm a skinny 5'7.5" and 130 lbs. I went to an SFG because I...
  9. Spikeman1444

    Spikeman1444 - Training Log

    Introduction Age 28 Gender Male Program Simple and Sinister Revised and Updated Background I originally came across Pavel from a high school friend back in 2010. Never really thought much of it until last September, I came across Pavel as a guest on the Joe Rogan experience! I...
  10. Kettlebell Shoulder stretches for simple and sinister

    Hi. I have been doing simple and sinister since April and it is one of the best things I have ever done. It has changed my life and I love every minute of it. I follow the book exactly. I perform the three warm up stretches beforehand and the two stretches afterward. I have met with an...
  11. Adam R Mundorf

    "No Choice. More Work." - Adam Mundorf Training Log

    Introduction - 08/07/2021 Reason for New Log I'm not proud of my program hopping or alterations I make to existing programs done by people far more advanced and smarter than me. I am creating this log for accountability, discipline and turning over a new training leaf of consistency. Age 28...
  12. Kettlebell S&S grip question

    In my S&S practice, I've noticed that I have the tendency to relax the grip at the top of the swing. Do you guys keep the grip tight through the whole 10 reps bout?
  13. acutaiar12

    Kettlebell Molecular Adaptations to S&S compared to A+A and Q&D

    Hi everyone, I hope you’re all having a great week. I have a bit of a science question today that I’ve been curious about for a while. What fascinates me about the Strong Endurance protocols is the looking at the cellular adaptations, especially of the mitochondria. So I have a couple questions...
  14. acutaiar12

    Kettlebell S&S 2.0 Question

    Hi everyone, I just read S&S 2.0 for the first time (I always thought 2.0 was the original). It was a really good read and it went into much greater depth on some doubts I had like the talk test and progressions. I just have one question and wanted to see what other’s have thought and/or have...
  15. Kettlebell Lat pain, working toward timed Simple

    I hit timeless Simple about a month ago, and I've recently transitioned to work towards timeless Simple. As such, I've started working the 40kg two sets out of 10, with one workout a week of hard pushing the time on a 24kg. After just a week and a half of this, my lats are burning like nobody's...
  16. Sebastien

    Kettlebell Goblet Squat with Competition Kettlebell

    Hi Strong First Community, I am currently transitioning from the Timeless Simple challenge to the Timed Simple challenge from the Pavel Tsatsouline S&S programme. For the warm-up, Pavel suggests to replace Prying Goblet Squats with Weighted Goblet Squats. His advice is to aim to use the same...
  17. Kettlebell Low back soreness, swing feedback

    Hi All, I've been aspiring towards Simple (of simple and sinister) since March 2020 and this is my first time posting. Can you please provide me with feedback on my swing? One thing to note, besides the additional context below: my low back has been sore since July and I believe it's due to...
  18. Sebastien

    Kettlebell Holiday / break

    Hi there, I've been recommended the S&S protocol at the start of the pandemic. Bought myself some kettlebells and have practiced every day since. I am currently at the following level : One side swings 28kg * 10/10 (actually I am waiting for the 32kg kettlebell to be delivered mid-october) Get...
  19. Orestis F

    Kettlebell Hello from a new member

    Hello Everybody Nice to meet you all, I just joined the community and I would like to introduce myself and share with you my progress so far. I'm 48 yo guy, living in Germany. I'm training in S&S and here is my story: I found an article about S&S just by accident browsing in internet 4 years...
  20. Kettlebell I made a spreadsheet tracker for S&S - check it out!

    Hi Everyone, I have recently started S&S and created a spreadsheet for myself to be able to track my progress - and thought I would share with this forum. It is a Google Sheet. Here is a screenshot of it, with sample data filled in. Here are my graphs from my spreadsheet so you can see what...
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