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simple & sinister

  1. acutaiar12

    Kettlebell Opinions of Training Plan Moving Forward

    Hello everyone! I’m on my 3rd of 4 weeks away from my kettlebell, and missing it a lot. I haven’t been away from one since March 2020. During this time, I’ve just done NW and LSD running to get something in. One of the ways I have coped with being away from my bells has been studying @Pavel...
  2. Kettlebell What to do when injured S&S -R Elbow-

    Hello all, First time posting here. I would like to say thank you firstly, all the forums have been invaluable throughout my s&s journey. After a year of training S&s with great results, I have recently run into some issues with my R elbow ( it was perfect up until I introduced the 32kgSwings...
  3. Barbell Young martial artist wanting to return to barbell after discovering love for kettlebell

    Hello Strongfirst. For some background, I am a 19 year martial artist with 15 years of training in kyokushin karate and now a beginner in BJJ. In high school, I got into lifting through stronglifts 5x5 and became obsessed with fitness and lifting heavy. In a year I hit a 290lbs squat for 5 sets...
  4. acutaiar12

    Kettlebell Get Ups have stalled, how do I proceed?

    Hi everyone, I hope you've all had a good week! I've been on the Simple and Sinister plan for over 8 months now. I've achieved Timed Simple, and am now working towards Timeless Sinister. My swings have progressed very nicely. I flow between 20-60 swings with the beast depending on how I feel...
  5. Hector G

    Kettlebell Simple & Sinister

    Hey there my kettlebell swingin' friends. Who here has completed Sinister? How long of a journey was it? What did you learn in the process? If you haven't... how long have you been training for it?
  6. Daily Gung

    Ladies and Gentlemen, I am starting here a training log. What I will be programming follows. 1. Simple & Sinister - Swings and Get Ups. I am currently on the 1 1/2 pood. I will continue working 5-6 days a week until Simple is mastered, tapering down to 3-4 times a week. I want to master...
  7. NormanOsborn

    Kettlebell Modifying S&S?

    Yes, I can imaging the response to this Thread, "Blasphemy! Kill the Heretic - KILL HIM WITH FIRE!!":eek: Look, I love me some S&S. It's one of the best GPP programs out there. I ran it for about five months last year, when all the gyms were closed. But I believe my enthusiasm for a new...
  8. Spikeman1444

    Kettlebell Beginning Simple and Sinister Questions

    Hello SF, I have been practicing my prying goblet squats, swings and naked get ups everyday for about a week now. I had a friend of mine who was an RKC check my form and he said all good! I have been reading and re-reading Simple and Sinister 2.0 plus reading the articles here on...
  9. 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...
  10. Getting Strong First for Jiu Jitsu

    I've been doing kettlebells and bodyweight training for over a year now, and a few months ago I finally started keeping a log, and now I'm moving it to this forum. All of the log prior to this week is on the attached PDF. For reference, I am 16 years old and train Jiu-Jitsu roughly twice per...
  11. MattBM

    Kettlebell Extremely tight side in QL stretch.

    My right side on the QL stretch is super tight. To the point where “relaxing” for long enough for an effective stretch is very hard. Left side I can touch my foot without rotating my torso much.. This is good in a way, I realize I have a serious mobility issue to work on, as I’m generally...
  12. 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...
  13. 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...
  14. Kettlebell Basic Program Adjustment

    Hello StrongFirst Community ! Short introduction: I started kettlebelling last year and reached Simple last week. I am quite happy with that but I am also happy that I can continue with something different aswell. After internalizing Dan Johns phrase “Sitting on a whale, fishing for minnows”...
  15. Kettlebell Newbie starting S&S

    Hi All, I finished reading the S&S and ETK books, several other SF articles and watched YouTube videos on form etc to learn the swing and TGU. I want to start the S&S program and was wondering if I could learn from the experience of others who started training with kettlebells without a coach...
  16. 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...
  17. acutaiar12

    Kettlebell Training Ideas for the Next Year

    Hi everyone, I hope you’re all having a great start to your weekend! I have a couple questions today that I’d like to get some outside opinions on. A little backstory on my training right now: I’m doing S&S, I own “timeless 36kg” on both swings and get ups and am working on “timed 36kg”. I can...
  18. Kettlebell What breathing pattern should I use between sets in S&S?

    I understand that slowing your heart rate and relaxing is a goal between sets, so that you can recover more quickly and be ready to start your next set sooner. I'm looking for a prescriptive "do this for X seconds, that for X seconds" instruction. But I haven't managed to find one from a...
  19. Kettlebell S&S Hip bridge

    I'm curious about this move; usually when I see it demonstrated the knees are apart, with or without a band, emphasizing abduction. I remember the book saying that the reason was to prevent hyperextension of the back but I can't help but suspect there are other reasons it was selected - perhaps...
  20. acutaiar12

    Kettlebell Supplementary Training to Enhance S&S?

    Hi everyone. I’ve been training S&S everyday by the book for over a month now, and I was wondering if anyone has any ideas of supplementary training to enhance my S&S training? I’m not asking out of boredom, but as a way to enhance my current S&S training. Some background knowledge about me, I’m...
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