simple & sinister

  1. 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...
  2. 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...
  3. 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...
  4. 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...
  5. 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...
  6. 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”...
  7. 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...
  8. 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...
  9. 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...
  10. 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...
  11. 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...
  12. 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...
  13. Kettlebell S&S - Are "general stretches" after a workout needed?

    I feel like it was drilled into me at school and boxing training that I need to do a full body "general stretch" after exercising. This was just what was taught, about 10 years ago now. But I'm wondering what the latest is, or to hear some opinions. So for example, doing some neck stretches...
  14. Jarran

    Sinister Outlook

    Hi! My name is Jarran coming from Adelaide Australia. 31, 90kg, 181cm Have been following S&S on and off for the past year before actually reading Simple & Sinister. Sports I am getting strong for: - Aerial Straps - Climbing - Parkour - Trail Running Recharge consists of S&S with a 20kg...
  15. Harry King

    Kettlebell What to do when One hand is out of action while practicing S&S.

    Hi everyone, I had an idea this morning that I thought might be useful to share, and to get some comments from SFGs and experienced lifters on here for everyone’s benefit. My right hand has an annoying tear on the middle finger because of a pulled callus. I have been diligently doing my...
  16. Sebastien

    Kettlebell Goblet Squat with Competition Kettlebell

    Hi Strong First Community, I am currently transitioning from the Timeless Simple challenge to the Timed Simple challenge from the Pavel Tsatsouline S&S programme. For the warm-up, Pavel suggests to replace Prying Goblet Squats with Weighted Goblet Squats. His advice is to aim to use the same...
  17. Kettlebell Anyone else use Gaffer's tape to wrap their KB handle?

    Hello! After trying chalk and finding it too messy for inside use, and a variety of different gloves I found my perfect KB grip solution. Gaffer's tape! It is made out of a fine weave strong cloth and the adhesive is designed to pull off cleanly without damaging surfaces or leaving adhesive...
  18. Kettlebell Hello, links to free S & S Timers, and some S & S math

    I just joined and though I would say hello! I have received some great tips and inspiration from the forums on my journey to the Simple & Sinister program. I thought I'd share my journey through it which is a little different approach, and that having a public log is a nice motivation. Here are...
  19. Squatch

    Kettlebell Program recommendations for my fun girlfriend

    Hello all! With the new year comes new goals and resolutions, and I was excited to see "get stronger" on my girlfriend's list. I became a kettlebell proselytizer when I began my practice at the beginning of covid lockdown, so naturally my immediate reaction to her 2021 goal of strength...
  20. Kettlebell S&S questions

    I wonder if you guys can help me in understanding a couple of aspects of S&S. 1-) During practice for the timeless simple, I came to think that the haloes represented more than just a mobility drill. I thought that their role in the training session were more similar to the role played by...
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