simple & sinister

According to the interview Pavel had with Tim Ferriss and Joe Ragon, the most effective way to train strength and hypertrophy is less than 5 reps, long rest period and do many sets. (correct me wrong) But the simple & sinister practice suggest for 10 reps. Does that sound contraction or...

Hello, I'm new to the forum but have been reading StrongLifts articles for some time and recently purchased the "Kettlebell StrongFirst" course. I have an hour in the morning to train each day, and plan to do 5 days of Simple and Sinister and 2 days of A+A each week. However, both of these...

Age 29 Gender Male Program Simple and Sinister to Timed Simple Standard What I've been Up To and the Reason for a New Log Just got done Phase 1 of Al and Danny Kavadlos 'Get Strong' Program. I wanted to do Phase 1 to give myself a break from the bells and to really determine where I...

Started Simple and Sinister today! I would appreciate some feedback on my swing and getup form! Thanks in advance! Sorry for the whack audio, but the slo-mo is cool.

It seems abduction in the lockout in the kettlebell swings has just become a vital cue. After getting to Timeless Simple, I have begun to work in the Bulldog. All the while, The Finish of the kettlebell swing never seemed to be as snappy as it might should be. I met with an SFGII and one cue...

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...

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?

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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!

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.