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simple & sinister

  1. 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!
  2. 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.
  3. 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.
  4. 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...
  5. 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...
  6. 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...
  7. 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...
  8. Notirishbjj

    Kettlebell Feasibility of the simple standard for light weight men

    So I did about 4-6 months of S&S, only to drop it about this time last year. Since then I've played with some more barbell based programs like easy strength. Last time I encountered a major road block, that being my physical size. For context I'm a 5'7 BJJ featherweight, my usual weight is...
  9. Anna C

    Kettlebell Congratulations, Sinister Pavel Macek!

    Anyone who follows the training log of @Pavel Macek knows that he has been on the Sinister path for many years. Ultimate patience. Ultimate faith in the journey. Persistent work. Generous sharing of knowledge found along the way. I am happy to share that he has arrived. Sinister Mission...
  10. Kettlebell S&S - Muscle Failure on TGU, bail on the set?

    I started to get into the rhythm of the Simple program and I’m now using the recommended start weights according to Simple and Sinister. However my Turkish get up on the left side is a little weak, to the point I scared myself once or twice. Tonight I was only able to do 4 reps with 35 lbs...
  11. Explore The Movements

    1.Self introduction: Hello everyone, My name is Ray, from Taiwan. After reading Pavel Macek training log, I was deeply encouraged and would like to learn from him. —“鑑jiàn 往wǎng 知zhī 來lái"_calligraphy There is a Chinese proverb “鑑jiàn 往wǎng 知zhī 來lái", which means "Seeing the past to know...
  12. Other/Mixed Running + (mostly) KB

    Hey there. I've been lurking here for awhile now and finally decided to sign up. I wanna get your thoughts on something and hopefully I'll have something useful to contribute down the line. My focus is distance running and I've come to realize that a lack of overall fitness is what ends up...
  13. Kettlebell Program Comparison

    I’m sure this has been asked already but I’m trying to figure out what different kettle bell programs offer given the amount of overlap they all seem to have when it comes to ‘checking all the boxes’. Asked another way, why would I choose Simple and Sinister vs Kettlebell Strongfirst (Bhutto...
  14. Kettlebell Sinister with variations?

    Do I have to complete my 10 get ups in the specific way they are taught in the book to achieve official Simple or Sinister? I found the rotation from the knee after the sweep into the lower lunge position really hurting my patella and the inside of my knee, so I always practice with with the...
  15. Kettlebell How to Start Incorporating Single arm swings into S&S

    I am on my 3rd week of S&S. Starting slowly and trying to nail down the movements and dealing with some imbalances in the TGU. Anyway I’ve read the latest version of the book which is fantastic and very detailed. I’m still working on the 2 handed swing with a 16kg at the moment and feel I will...
  16. 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...
  17. 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...
  18. 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...
  19. 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...
  20. 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?
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