simple and sinister

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...

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...

Hello Everybody, What physique changes have you seen while following S&S exclusively? Thank you, Adam

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...

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...

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...

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...

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...

Hi, I recently have injured my food and as a result developed a hallux valgus condition on my right foot. This limits the bent of the big toe because the bones inside the ball of the food touch each other. This generates such a pain sensation that I cannot perform the get up safely anymore. I...

Hello. I am a French guy, living in Nantes FRANCE, 45 years, 1,78m for 76Kg, I practice quite a lot of TRX and I tried the kettlebell in autodidact, swing one and two hands, halo, squat. Without going towards the movements that I considered too dangerous to be practiced without wise advice and...

It was great to see all the discussion on the Simple or Sinister by December 2017 post. This might be a good time to start a post for 2018. I achieved the Simple standard in 2017 and started practicing with the 40kg kettlebell. I took a couple of months off from doing S&S exclusively and added...

I'm a 34-year old male. 6'4 tall and about 75kg. Not got any muscle, or flexibility so having listened to Pavel being interviewed by Tim Ferriss picked up some kettlebells (8, 12, 16, 20kg) and a copy of Simple & Sinister. I've got as far as exercise 1 in the warmup, the Prying Goblet Squat...

Hey guys, I was reading this article: S&C Training for MMA With Simple & Sinister and a quote stood out to me. Once Viktor got to heavier get-ups (36 kg+), we started to alternate get-ups with push presses (Pavel Tsatsouline’s recommendation). One day we did swings and get-ups, the other day...

Hello! I am a noob so forgive me for some of what may be obvious questions. I've lurked around on this forum a little and it seems as if there's a great community of helpful people here, so I'm looking forward to being a part of it! I just purchased Simple and Sinister and have a 35lbs...

Hello Everyone, I've been practicing the ETK Program Minimum and would like to ask some questions to the Kettlebell Community.. I can find a lot about S and S on her and I do own that book, but I much prefer the chinese wall squat and the pump to the goblet squat and the strongfirst hip...