simple and sinister

Hello, just to answer the basic questions first: relevant demographics: I'm 23, Male, 6'1, 155, and pretty low body fat (I'd say 12% based on eyeballing it) - injury history: no injury history that I can think of, except that i sometimes experience joint pain in my elbow or knee, but only if...

Warning: I am biased by practice. It happened out of a sudden, that I started SAS yesterday, and I am happy that today I have just two sessions under my belt. It was kind of coincidence, that I stumbled into SAS. Three weeks ago, I was on the motorway to enrich my family of bells. I drove home...

Hi all, I'm relatively new to this forum and to the S&S program, but am really learning from this forum, so thanks for all the great advise and content. That being said, I wanted to upload some videos of both my one-handed swing and get-up, and put myself out there for critique, advise...

Hey all, new to Strongfirst and kettlebells generally as of last month. I heard Pavel on the radio, my head exploded, then I bought Simple and Sinister, read it, started last month - May 2nd, 2017. I won't bore anyone with how last month went, but it started like this: Swings: 5 x 10 - 2...

Hey StrongFirst tribe! Brand new to forums and SFG community. I bought "Simple and Sinister" last month having only done a group kettlebell class years ago -- your classic "sweat, grunt and push to failure as much as you can for 45 minutes" class. never again, right? I started S&S on the 2nd...

Hey guys, I'm looking at taking the October bodyweight 1-day course in Exeter, NH. Should I look into getting the Naked Warrior or any other resources to prep for the workshop? I'm not really sure how the schedule of the workshop itself breaks down and would like to get as much from the...

Hi everyone, I recently bought and started using the S&S program, but I felt like the explanation of the breathing technique was a bit confusing to me. I was wondering if anyone could clarify the technique? I see a lot about forcing air out on the upswing of the kettlebell, but I'm not sure...

I am thinking about idea of mixing exercises from Simple & Sinister (Swing & TGU) and old Program Minimum (Snatch & BP) into a "park bench" program between more intensive cycles. It's from Program Minimum [Squared] but I would like to program it more like S&S. The idea is to do these trainings...

Hi there! I am new to S&S and have some issues with my swing technique. I've read a lot of stuff (mainly from Pavel and this forum) and watched a couple of videos (like Delaine Ross' tutorials) and I try to incorporate all of the helpful cues. My technique has already gotten a lot better. Yet...

Hi all, Reading the forum I came across so many tips to perform better the swing and the GU. For instance, for the the swing I have read "bell shouldnt flip at bottom position", "hinge back", "dont hinge until your arms almost touch your inner tigh", do a vertical plank", "engage lats", "pack...

Hey all, 49yr old male, veteran with my share of physical issues leftover from it. Working through most of them except my left shoulder and TGU's. The shoulder is bone-on-bone, and searing pain through most of the movement. Even halos burn/clack. Anyone been in same position and rehabbed...

What is more demanding, the Sinister standard from Simple and Sinister or the Beast Tamer/Iron Maiden standard. It seems like the Sinister is more grueling because it goes on for a longer period of time and requires more endurance, both mental and physical, but perhaps the Beast Tamer/ Iron...

Brand new to forum first post sorry if I'm not using proper ediqute. Really sorry if this has been addressed already. So to get to the point with details to follow below. I have decided to add suitcase walk (farmer's walk with KB in one hand) at the end of my S&S regiment as a supplemental grip...

Heh. Based on a variety of consultations I've decided to drop the Swing portion of S&S (for now) and dropped back in the barbell deadlift. I may have to keep this thread going in the Barbell forum, but I thought I'd briefly summarize my thoughts here and anyone can feel free to jump in...

Hi, My goal is to begin Simple and Sinister, and eventually reach the Simple Goal. I'm currently working on the Kalos Thenos TGU and Kettlebell Dynami as advised by Dan John. Things Are Going So Well, Help Me Screw It Up, Part 2 I currently own Stu McGill's back mechanic and in the book he...

Hi all, I injured myself doing the Simple programme and couldn't find a post about a similar injury anywhere online. A little about me: 27, M, 5'10", 190lbs, ~15% body fat I've been doing martial arts and weight training since I was 16, currently doing MMA 3-5/week, and weight train...

My name is Steve. I'm in Pinckney, MI and work as a CNC Machinist. I started the S&S program on 2/8/16, roughly 12 weeks ago this weekend. I worked up from a 16KG to a 24KG bell and today for the first time I did my 100 swings in 5 mins and my 10 TGU's in less than 10 mins. I have been doing...

So, I've been training off and on with kettlebells for the last few years. I've done a bunch of swings, and my TGUs are pretty solid. However, recently I had a bout with a tight piriformis, which then seriously aggravated my sciatic nerve. Since then, I've been sort of cautious about swings...

Hello guys, I need your help. I am a S & S beginner, however, recently I read about possibility to develop muscle imbalances from exercising limited number of exercises. Is it possible that through working out S & S program on a long term basis one can develop the muscle imbalance since it is...

If you're doing simple and sinister, how much rest should you be taking between individual Turkish Get-Ups? In the book, Pavel specifies a 1:1 work:rest ratio. I always thought this was for both swings and get-ups; though the way it's phrased, it's possible he is referring only to swings...