all posts post new thread

simple & sinister

  1. Jonny B Good

    Kettlebell 4 day split S&S - Multiple Get Ups by Jay Weedall

    Howdy Folks, Has anyone done this but with a 4 day split rather than the 5 day split? https://www.strongfirst.com/get-better-everything-training-multiple-get-ups/ Combined with the standard S&S warm up and Swings? I'm currently running S&S MON, WED, FRI, and SAT as a light day or test day...
  2. Kettlebell Anyone doing only S&S program? Benefits over time?

    I've just bought the online Simple & Sinister course and want to take it seriously. I also want to be minimalistic here so I don't want to pursue multiple programs at once. Has anyone been pursuing this S&S program ONLY and what benefits do you notice after 1 month, 3 months, or 12 months?
  3. Kettlebell First kettlebell injury (update)

    Greetings everyone, Awhile ago I posted about my first kettlebell injury from doing one arm swings doing “Simple & Sinister” with a 16 kg kettlebell. I took a month long break after feeling the sensation of pulling a muscle in the lower left of my back. I have done Pavel’s RKC program minimum...
  4. 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...
  5. Jonny B Good

    Other/Mixed S&S and one day Deadlifts post two back surgery

    Squad, I hope all is well! Little background, I'm 6'4, 240 lbs, 32 years of experience in life. I've had two back surgeries in the last 18 months. First back surgery was in April 2021, Right side L4/L5/S1 discectomy. My 2nd back surgery was in Jan 2022, Left side L4/L5/S1 discectomy. I feel...
  6. kaveh

    Kettlebell Practice in 5-min window times during the day.

    Hi, I do 5-6 days kettlebell swing+getup (simple & sinister) every week. On the other hand, during my daily work behind desk, i take 5-min breaks every 30 mins which i use to do some other form of exercises like: chin-up, dip, pushup and etc. basically i have about 40-50 mins of exercises in...
  7. Kettlebell From 24 kg to 36 kg S&S

    Hi everyone, I´m new to the forum. Read ETK and S&S 1.0, started kb trainning, read S&S 2.0 few weeks ago. 40 yo, 75 kg, a bit over worked and a 5 mo baby at home. Doing S&& with 24kg first 5-6 mornings a week, and running the remaining. No more like 4 days of S&S and 3 of LISS (run). (maybe...
  8. 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...
  9. Kettlebell When running is your main sport

    Hello to all, Do any of you have an endurance sport as your main sport (running, cycling, triathlon...) and use the SF principles in support? What planning do you use depending on the time of the season? I'm progressively resuming a running program with a goal of 5-6 workouts per week with 3-4...
  10. Kettlebell Where do you do your TGUs?

    Good afternoon comrades. Inching very close to a 50%bw turkish getup, and plan to continue beyond. (My current kb is 5lbs heavier than half my bw). My options for venue are my garage floor (preferred, but not great, and currently cluttered with a project), my yard/grass (which form is notably...
  11. Kettlebell Semester goals

    Comrades, Later this week I'll move to another town for one semester and want to achieve (or at least come close to) Timeless Simple AND put on some muscle, too. 1,86m at ~72kg isn't that much and while I look athletic I'd like to put a little frame on. Since the gym at the campus is closed...
  12. hallas

    Practice, practice, practice

    My name is Yannick Hallas and I’m from Austria. I’m 27, 175cm (5’9”), 82kg (180lbs), approx. 21 percent body fat. My training background Until my early twenties, I played soccer five times a week. When I quit, I turned to running as my main form of exercise. Nevertheless, I was weak and...
  13. Kettlebell Simple/Sinister question

    Hi, I had been doing a round of isometrics at the beginning of each workout, because it is supposed to help with tendon/ligament soreness, etc. But I'm wondering, would this defeat the purpose of Simple/Sinister workout and it's focus on energy? Seems like I remember reading somewhere that...
  14. Kettlebell Timeless vs Timed Simple before moving on?

    Hello everyone! In general, S&S seems to be a good starting point for those new to lifting. It's what I've been doing and have had awesome results. My question is, at what point is it recommended to move on to other things, such as ROP or barbell work? Timed or Timeless, that is the question!
  15. Kettlebell Simple Sinister + Aerobic training

    What are the pros and cons of adding some low intensity aerobic training immediately after a Simple & Sinister routine? Such using HR zones, Maffetone equations, or the talk test to keep it at Zone 2.
  16. SamTX

    Since It Cost A Lot to Win (training log)

    Starting back on the SF Forums Log. This site is truly inspirational and the log feature is a great way to hold myself accountable. Goals: Body composition and graceful movement. I turn 50 next year, and achieving Simple is the goal.
  17. 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...
  18. Kettlebell How long of a gap would you recommend between a meal and S&S practice?

    I am about to jump back into S&S training after about a year off. My whole routine and life has changed completely since I was last practicing and now the only time I can set aside to practice is in the evening after dinner. Does anyone have any recommendations on the minimum time one should...
  19. wexford

    Kettlebell S&S intro and questions

    Hi all, I'm 49. I suffered from frozen shoulder in my left shoulder April 2020 and basically it too my 1 year to get mobility back which I did with a lot of stretching and yoga at home. I started S&S last November. My first kettlebell was 12kg. That turned out to be too heavy to press for the...
  20. Notirishbjj

    Kettlebell Form check- single armed swing

    As stated in a previous post I'm returning to kettlebell simple and sinister. What stopped me last time was my single armed swing. Started back with the 24kg bell yesterday, need to fix my grip positioning but any other form corrections would be great. Today was my second practice back and I...
Top Bottom