simple and sinister

Background: 35/m, 186 lbs (about 85kg) skinny fat body type. I used to run about 165 when I was very active and looked relatively lean (minus the love handles which never seemed to disappear completely) but not terribly muscular. Always been a skinny fat guy. Been lurking for a while and I’ve...

Hi all, I am currently using simple and sinister 2.0 and want to progress from the 32kg to 40kg. As a way of background I have reached the simple goal a couple of times in the past (albeit it’s been a few years since then) and life got in the way so restarted for a 3rd time as it fits in time...

I'm cycling 8 weeks in SS + 6 weeks in Q&D. However, on the off days, I end up (over)training anyway. Since I really like training 6 days a week, I figure it's best to have something sensible planned for the off days. Could someone help me to find activities/exercises that would nicely...

Hi Everyone. Like I said in the title, I think that I've given myself some tendonitis in my right elbow/forearm from doing one-handed kettlebell swings as in "Simple and Sinister". It looks like I'm going to have to back off the swings at least with my right arm in order to heal. I'd rather...

Hi everyone, I hope you are all managing to stay well and safe currently! This is my first post here and I have checked through lots of threads to see whether the question I am about to ask has been asked previously but could not see it. If it has please accept my apologies in advance, if you...

Hi coaches, I‚m 32 to male working with barbells and kettlebells for a few years. recently I’ve became interested in pttp program and started it just 2 days ago. I’d like to supplement this program with simple and sinister using the schedule below: mon, tue, wed, thu, fri - pttp Sat, sun -...

Hello All, I'm a 30-year-old male(still feel like I'm 18). I've been training for a bit over two years now, mainly at the gym doing the typical barbell stuff. I was inspired after reading some conversations on Instagram about StrongFirst and KB training. Since Covid has everything all messed up...

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?

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...

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...

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...

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...

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...

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...

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?

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...

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

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...

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!

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...