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How I trained to become a Guinness World Record Holder | StrongFirst
The very famous words of our leader, Pavel Tsatsouline, ran through my mind over and over. I had lost my older brother to suicide the Summer of 2021 and felt a burning desire to “do something about it.” That’s when I found an organization at West Bend High School called The Youth Impact Club...
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Keeping A Resilient Back as We Age | StrongFirst
Meeting Pavel for the first time about twenty years ago changed my life. It is a story that has been told in these pages before. I was impressed with this quiet gentleman who knew so much about training systems far from the American tradition. We discussed the eloquence of Russian sport science...
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A Strength Plan for Professional Soccer Players | StrongFirst
In team sports, soccer being a prime example, the time available to train an athlete’s physical strength is quite limited. The majority of training is spent performing tactical and technical sport related exercises. Keeping this in mind, I planned a new strength program for Renate Calcio, one of...
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The SFG II Snatch: A Test Prep Program | StrongFirst
Ain’t no two ways about it, friend-o: if you’re training for your SFG II Kettlebell Certification or recertification, probably the last thing you want to think about is preparing to tango once more with your long-time arch nemesis: the SFG Snatch Test (100 snatches in five minutes). Yet think...
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A Simple Journey: Bicycles, Bones, and Kettlebells | StrongFirst
The Happy Valley Women’s Cycling (HVWC) team is an organization committed to advancing women’s cycling. Their mission is to provide cycling opportunities for females of all ages and ability levels. Based in central Pennsylvania, the team members ride and race in multiple disciplines, including...
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How Built Strong Helped Me Achieve Sinister | StrongFirst
When I first looked for advice to achieve the Sinister goal of Kettlebell Simple & Sinister by Pavel, the response I received was focus all your training on swings, get-ups, and goblet squats. I like to listen to others and then make my own decisions based on a combination of research and my gut...
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Go Ballistic—The Jerk for Barbell and Kettlebell | StrongFirst
The kettlebell jerk is one of the most misunderstood lifts. Many people believe it takes a ton of upper body strength in order to execute heavy weights. This is where the misconception lays. The purpose of a jerk is purely to move a weight from the rack position to the overhead lockout. What...
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20 Years and 20 Observations | StrongFirst
In February of 2002 a group of 22 students assembled for the second ever kettlebell certification with Pavel. From water balloons, mattresses, and a very different teaching progression, it was lifechanging to say the least. Out of the first group came many of the original senior instructors and...
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The Best All-Around Training Method EVER | StrongFirst
This method, while it does not maximize the development of any of the above qualities—only a highly specialized method, not a general physical preparation one, could do that—it develops them to levels high enough to successfully compete in amateur sports, excel at physically demanding...
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Break up with Your Strength Tool of Choice | StrongFirst
Back in the USSR many gyms were closed in the summer “for repairs.” Out of necessity, lifters and bodybuilders switched from barbells to kettlebells and bodyweight for a couple of months. When they returned to the bar in the fall, after a brief re-entry most were able to set PRs.
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Mastering Your Press, Part II | StrongFirst
In my first article, “Mastering Your Press, Part I,” I addressed specific ways to test your press and find weak areas by analyzing how your body responds to pressing a heavy kettlebell. Paying attention to where your press breaks down when things get heavy is an important aspect of mastering...
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Mastering Your Press, Part I | StrongFirst
When I’m invited to teach at a SFG I StrongFirst Kettlebell Instructor Certification, I always request to lead the military press. I love teaching the military press and, pardon my lack of modesty, I’m very good at it. An average gym rat might classify the kettlebell military press as just...
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Kettlebell “What The Heck” Effects and Training Firefighters | StrongFirst
Physical preparedness is one of many attributes that firefighters need in order to execute their job in a safe, effective manner. Although the job of structural firefighting is the same for both career and volunteer, the ability to maintain physical preparedness is not.
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Take Your Kettlebell for a Walk | StrongFirst
Strength and endurance are not normally associated with one another when developing training protocols. A strength athlete is thought of as someone who can lift heavy weights in a gym, while an endurance athlete is known for a high aerobic capacity. If you’ve read the StrongFirst article “The...
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Mind the Drop—Tame the Arc for Better Snatches | StrongFirst
A few weeks ago after seeing StrongFirst Certified Master Instructor, Pavel Macek, do a Goblet Squat with a kettlebell equal to his own bodyweight I had a great conversation with him about achieving such impressive results. He said, “I am stubborn, patient, and I think a lot about the stuff I do...
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Is That a Squat or a Hinge? | StrongFirst
I received a response on one of my Instagram posts showing some 40kg one-arm swings that first made me chuckle and then made me think. “Squat more than a hinge…The kettlebell is too heavy for you…Build up to it, you’ll get there.”
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Get Stronger with One Kettlebell | StrongFirst
In January 2021 I led the programming section at an SFG Level I certification. I wanted the attendees to grasp some programming concepts and be able to create an effective program with just one weight. So, I decided to build on what I had heard Fabio Zonin, StrongFirst Certified Master...
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Young, Light, and Strong | StrongFirst
After spending my teen years being bullied and feeling inadequate, I decided to stop listening to all the other voices and listen to my own. I wanted to chase something that no one would think was possible: to be the youngest and lightest Beast Tamer in the world. This meant that I would need to...
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How to Achieve Your First Pistol Squat | StrongFirst
The pistol squat is one of the best exercises to develop strong, flexible, and resilient legs, but it also requires skill, practice, and consistency. When I started practicing pistols, I didn’t have a roadmap or a solid progression, I just kept practicing until it got easier. Once I got...
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No Time...No Problem—Minimalist Training Solution | StrongFirst
There are times in life where your circumstances do not allow for much training. I am in one of those times as I write this. The only way for me to allocate an hour at a time to train would be to cut into my sleep, which would be a poor trade off considering the mental focus and physical energy...
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Nail the SFG II Press Test with this Six-Week Plan | StrongFirst
So, you’ve decided to train for the StrongFirst SFG II Kettlebell Instructor Certification. Prepare to get stronger, go deeper into the skill of strength, and learn a lot about yourself. Like any goal worth chasing, earning your SFG II requires perseverance, grit, and coaching. In addition to...
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“Step Up” Your Adventure Training | StrongFirst
Do you like good food? I mean really good food? I love great food! Have you ever had an epic meal that was so good you could recall exactly when and where it was, even years later? The best meal I have had in years was during my visit to Italy with my comrades from StrongFirst™ Germany, when...
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More Mass with Minimal Gear | StrongFirst
With training equipment running at an all-time low due to COVID-19 lockdowns, most people have access to nothing but their bodyweight and minimal equipment and are left scratching their heads with what to do besides countless fundamental exercises and “HIIT.” There are only so many dips...
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