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LATEST ARTICLES

Mind the Drop—Tame the Arc for Better Snatches

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 when I practice.” […]

Is That a Squat or a Hinge?

“Clarity affords focus.”—Thomas Leonard The Debate 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.” The swing is what I define as […]

Get Stronger with One Kettlebell

Backstory 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 Instructor, discuss regarding a […]

RIGHT NOW ON THE FORUM

Fastest way to strenghten the erector spinaes? [6]
- Deadlift a barbell. Swing a kettlebell with a real plank at the top. ...
- Hello, +1 In addition, for variety sake: HS plank, good mornings Kind ...
- You want perfect form. Sets of 5 with 75% would be perfect, maybe 70% to ...
Press - Dominant vs Other arm huge difference [2]
- Technically your 1rm should be more than 24kg, more like 28 or 30. And also ...
Heart attack risk shoveling snow? [21]
- My understanding is that it's the high level of exertion, and nothing to do ...
- My theory, which may be completely wrong, is that repeatedly triggering the ...
- I can't imagine there's anything particularly stressful shoveling snow vs. ...

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#strongfirsttip: How to Get Used to the Stress of the TSC Kettlebell Snatch Event without Getting Trashed

A 2min snatch test with your competition size bell at the start of every high-volume snatch day will allow you to experience the pace and the stress of the snatch event without the trauma that a full 5min effort can bring.

Doing only 2min makes the recovery much faster than a full 5min event and allows you to experience the “game day” discomfort in a safe and repeatable manner. The 2min snatch test works exceptionally well for those who focus their snatch practice on Strong Endurance™ protocols. It can be worked into your regular snatch program, so there is no need to change programs in order to compete.

For example, your high volume day calls for 160 reps. You have started with a 2min test and made it to, let us say, 50 repetitions. Take a 5-7min rest, then continue with your usual practice protocol and complete the remaining 110 reps in sets of 5 or 10 as prescribed. I would recommend one 2min snatch test per week for 6-8 weeks leading into the TSC.

The aim here is to keep improving your 2min test score up to ~30 RPM. When you achieve 55-60 reps in 2min, go up one bell size above your competition weight.

Text: Tim Almond, StrongFirst Certified Senior Instructor

Tim holds the TSC Classic Division snatch record of 165 reps in 5 mins with a 24kg kettlebell

Photo: @strongfirstcz & @radovan_bartek

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The next TSC (Competition Edition) is scheduled for Saturday, October 30, 2021.

Participant registration is open >>> Click the link in the bio!

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Pavel’s Strong Endurance™ seminar on November 6-7—now available ONLINE! >>> Click the link in the bio!

#strongfirst #kettlebell #kettlebellsnatch #tsc #tacticalstrengthchallenge #endurance #strongendurance #bestrongfirst

5 days ago

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1/9

[AUDIO ON!] There are times when simply enduring is not enough. One must carry on at a high level of strength, speed, or power. A football game. An obstacle course in a full kit. Moving grandma’s antique furniture.

For decades such endurance had been built with “metcons.” Then a Russian professor reframed the question and changed history.

What if instead of training the athlete to tolerate ever-increasing concentrations of lactic acid we trained him to produce less of it?

Anti-glycolytic training (AGT) was born.

Enter Strong Endurance™, the last word in “anti-acid” training.

---

Pavel’s Strong Endurance™ seminar on November 6-7—now available ONLINE! >>> Click the link in the bio!

---

This Seminar Is a Game Changer for:

-Fighters and team sport athletes who must explode over and over. Because 20x20m sprints biochemically have nothing in common with a 400m run.

-Athletes for whom speed is king. Point fighters. Ping pong players… You cannot afford to learn slowness through HIIT.

-Military, law enforcement, first responders. You must always be ready to save lives and cannot afford conditioning that leaves you sore and smoked.

-Endurance athletes who seek an extra edge.

-Regular folks who choose to “get in shape” the healthy way—without stressing their hormones out of whack and flooding their bodies with free radicals and toxic ammonia spewed out by “metcons.”

---

Pavel’s Strong Endurance™ seminar on November 6-7—now available ONLINE! >>> Click the link in the bio!

---

#power #powertraining #strength #endurance #strongendurance

strongfirst

•

[AUDIO ON!] There are times when simply enduring is not enough. One must carry on at a high level of strength, speed, or power. A football game. An obstacle course in a full kit. Moving grandma’s antique furniture.

For decades such endurance had been built with “metcons.” Then a Russian professor reframed the question and changed history.

What if instead of training the athlete to tolerate ever-increasing concentrations of lactic acid we trained him to produce less of it?

Anti-glycolytic training (AGT) was born.

Enter Strong Endurance™, the last word in “anti-acid” training.

—

Pavel’s Strong Endurance™ seminar on November 6-7—now available ONLINE! >>> Click the link in the bio!

—

This Seminar Is a Game Changer for:

-Fighters and team sport athletes who must explode over and over. Because 20x20m sprints biochemically have nothing in common with a 400m run.

-Athletes for whom speed is king. Point fighters. Ping pong players… You cannot afford to learn slowness through HIIT.

-Military, law enforcement, first responders. You must always be ready to save lives and cannot afford conditioning that leaves you sore and smoked.

-Endurance athletes who seek an extra edge.

-Regular folks who choose to “get in shape” the healthy way—without stressing their hormones out of whack and flooding their bodies with free radicals and toxic ammonia spewed out by “metcons.”

—

Pavel’s Strong Endurance™ seminar on November 6-7—now available ONLINE! >>> Click the link in the bio!

—

#power #powertraining #strength #endurance #strongendurance

2 weeks ago

View on Instagram |

2/9

strongfirst

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#strongfirsttip: The Bottoms Up Goblet Squat: Specialized Variety for the Goblet Squat

The BU Goblet Squat is a Goblet Squat variation that teaches greater intra-abdominal tension, torso stabilization and structure, as well as the additional side benefit of greater depth for most students.

It is also an effective kettlebell exercise that helps with strength carryover and understanding posture, tension and alignment for the barbell front squat.

Some key points:

–Similar to kettlebell and barbell front squats, the elbows DO NOT touch the knees

–Squeeze your armpits and elbows together and push your chest against the kettlebell handle throughout the entire movement

–Pull yourself down below parallel and initiate the ascent with a grunt, finish in a standing plank

Load: Begin with a kettlebell that you can perform skilled goblet squats for reps of 5-8. As the movement becomes more familiar, this variation can be loaded quite heavy – the limiting factor will be getting the heavy kettlebell up into the start position in a safe and skilled manner.

Reps and sets: 5-10 reps for 3-5 sets depending on load

–Andrea U-Shi Chang @andreaushichang, StrongFirst Certified Master Instructor, @kettlebility & @hcp_sfg

#strongfirst #kettlebell #gobletsquat #bottomsup #bottomsupkettlebell #kettlebility #andreaushichang #bestrongfirst

3 weeks ago

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3/9

[TESTIMONIALS] How I increased my Kettlebell Military press 1RM—and Overall Strength

Real people, real results! Here is what our students say:

After attending StrongFirst Certified Master Instructor Fabio Zonin’s Press workshop in 2019 Philadelphia, my one-arm military press PR went from 32kg to 36kg. By adding intuitive drills to my training, pressing strength is not only improved, but the strength of the entire lifting is growing together. Even if you know how to press, all the details in this course could be a game changer in strength training.

—HyunJin Choi, StrongFirst Certified Team Leader, Iron Maiden. Seoul, Korea

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I have always followed Fabio Zonin since the first approaches with kettlebells and thanks to his preparations I arrived at results that initially seemed unattainable both in terms of technique and strength. I managed to get the Beast Tamer and by continuing to train and perfect the technique I completed 5RM with the 48kg kettlebell.

—Silvio Sparapan, SFG 1, SFG II, SFL, Beast Tamer. Rovigo, Italy

>>> To read more testimonials, please CLICK THE LINK IN THE BIO!

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Victorious: A Complete Guide to Pressing a Heavy Kettlebell

This course is for those who don’t settle for basic instruction and average strength.

Dive deep into the subtleties of elite pressing with master instructor Fabio Zonin—and come out stronger. Much stronger.

No matter how many years you have spent under heavy iron, we promise that this video will enable you to stand victorious with a heavier kettlebell than ever.

>>> To claim this special launch price before the offer ends on Wednesday, September 29, 11:59 PM Pacific Time, please CLICK THE LINK IN THE BIO!

#strongfirst #kettlebell #militarypress #kettlebellpress #results #personalrecord #victorious #bestrongfirst @x_fab_69

strongfirst

•

[TESTIMONIALS] How I increased my Kettlebell Military press 1RM—and Overall Strength

Real people, real results! Here is what our students say:

After attending StrongFirst Certified Master Instructor Fabio Zonin’s Press workshop in 2019 Philadelphia, my one-arm military press PR went from 32kg to 36kg. By adding intuitive drills to my training, pressing strength is not only improved, but the strength of the entire lifting is growing together. Even if you know how to press, all the details in this course could be a game changer in strength training.

—HyunJin Choi, StrongFirst Certified Team Leader, Iron Maiden. Seoul, Korea

—

I have always followed Fabio Zonin since the first approaches with kettlebells and thanks to his preparations I arrived at results that initially seemed unattainable both in terms of technique and strength. I managed to get the Beast Tamer and by continuing to train and perfect the technique I completed 5RM with the 48kg kettlebell.

—Silvio Sparapan, SFG 1, SFG II, SFL, Beast Tamer. Rovigo, Italy

>>> To read more testimonials, please CLICK THE LINK IN THE BIO!

–––

Victorious: A Complete Guide to Pressing a Heavy Kettlebell

This course is for those who don’t settle for basic instruction and average strength.

Dive deep into the subtleties of elite pressing with master instructor Fabio Zonin—and come out stronger. Much stronger.

No matter how many years you have spent under heavy iron, we promise that this video will enable you to stand victorious with a heavier kettlebell than ever.

>>> To claim this special launch price before the offer ends on Wednesday, September 29, 11:59 PM Pacific Time, please CLICK THE LINK IN THE BIO!

#strongfirst #kettlebell #militarypress #kettlebellpress #results #personalrecord #victorious #bestrongfirst @x_fab_69

4 weeks ago

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4/9

$[TUTORIAL] Master the “Double Trigger” for a Stronger Kettlebell Press We have stressed that the one-arm kettlebell military press is a full-body lift in which you must exert full control of “everything that is under the kettlebell” throughout the movement. While part of your body is performing the press, the rest must turn into a solid piece of rock. And this must happen at the same time. Or almost. Actually, the part of your body that has to turn into rock has to do it a fraction of a second before you initiate the press. If it does it too early, you will fatigue and most likely compromise your performance. Perfect timing is a key to a strong press! The Double Trigger drill will help you synchronize your pressing sequence at its best. >>> To learn the Double Trigger drill, please click the link in the bio! ––– Victorious: A Complete Guide to Pressing a Heavy Kettlebell Module 1: Build Strong from Top Down The 3 keys to pressing big… Your shoulders: mobilize, stabilize, bulletproof… Learn powerful cues and lead-up drills… Discover the perfect groove… Stack your joints for strength… Grip > wrist > elbow > shoulder > upper back > abs > glutes… Module 2: Build Strong from Ground Up …Feet > knees > hips… How to boost your pressing strength with your legs—without cheating… Perfect your “trigger” to sync a full-body effort into a mighty press… Keep getting stronger with highly targeted “specialized variety” presses… Module 3: Victorious Programming Strength training as a practice… The key principles of professional strength programming… Perfect your heavy pressing skills with this Strong Endurance tactic… Keep building with two state-of-the-art Built Strong plans… Stand victorious! >>> To claim this special launch price before the offer ends on Wednesday, September 29, 11:59 PM Pacific Time, please click the link in the bio! #strongfirst #kettlebell #militarypress #kettlebellpress #trigger #doubletrigger #victorious #bestrongfirst @x_fab_69$

strongfirst

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[TUTORIAL] Master the “Double Trigger” for a Stronger Kettlebell Press

We have stressed that the one-arm kettlebell military press is a full-body lift in which you must exert full control of “everything that is under the kettlebell” throughout the movement.

While part of your body is performing the press, the rest must turn into a solid piece of rock. And this must happen at the same time.

Or almost.

Actually, the part of your body that has to turn into rock has to do it a fraction of a second before you initiate the press. If it does it too early, you will fatigue and most likely compromise your performance.

Perfect timing is a key to a strong press!

The Double Trigger drill will help you synchronize your pressing sequence at its best.

>>> To learn the Double Trigger drill, please click the link in the bio!

–––

Victorious: A Complete Guide to Pressing a Heavy Kettlebell

Module 1: Build Strong from Top Down

The 3 keys to pressing big… Your shoulders: mobilize, stabilize, bulletproof… Learn powerful cues and lead-up drills… Discover the perfect groove… Stack your joints for strength… Grip > wrist > elbow > shoulder > upper back > abs > glutes…

Module 2: Build Strong from Ground Up

…Feet > knees > hips… How to boost your pressing strength with your legs—without cheating… Perfect your “trigger” to sync a full-body effort into a mighty press… Keep getting stronger with highly targeted “specialized variety” presses…

Module 3: Victorious Programming

Strength training as a practice… The key principles of professional strength programming… Perfect your heavy pressing skills with this Strong Endurance tactic… Keep building with two state-of-the-art Built Strong plans… Stand victorious!

>>> To claim this special launch price before the offer ends on Wednesday, September 29, 11:59 PM Pacific Time, please click the link in the bio!

#strongfirst #kettlebell #militarypress #kettlebellpress #trigger #doubletrigger #victorious #bestrongfirst @x_fab_69

4 weeks ago

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5/9

[NEW ONLINE COURSE] VICTORIOUS: A Complete Guide to Pressing a Heavy Kettlebell

>>> To claim the special launch price before the offer ends on Wednesday, September 29, 11:59 PM Pacific Time, please CLICK LINK IN THE BIO!

This course is for those who don’t settle for basic instruction and average strength.

Dive deep into the subtleties of elite pressing with Master Instructor Fabio Zonin x_fab_69 —and come out stronger. Much stronger.

—The three keys to a perfect press
—How to “arm wrestle” the kettlebell for greater strength and safety
—A subtle “victorious” wrist action will light up your triceps for a powerful lockout
—The guide to perfectly stacking the kettlebell and your joints
—The three cues vital to strong and healthy shoulder mechanics
—The strength magic of the “G.L.A.G.”
—How to find an unlikely pressing ally in your lats
—A power inhalation—how to load your breath for strength
—When to hold your breath and when to power breathe
—An active negative—to keep your shoulders healthy and to build more mass
—A breakthrough two-step sequence for mastering the perfect press
—How to stand strong and press heavy and strict with these three pro tips
—A “double trigger” for a most powerful start
—Why it is impossible to stay perfectly upright when pressing a heavy kettlebell overhead
–The specialized variety drills hand-picked for fastest gains:, Floor press, Z-press, Tall kneeling press, Loaded clean, “Push-pull”, Bottom-up press, Stacked press
–Plus two state of the art Built Strong training plans for massive size and strength

No matter how many years you have spent under heavy iron, we promise that this video will enable you to stand victorious with a heavier kettlebell than ever.

#strongfirst #kettlebell #militarypress #kettlebellpress #fabiozonin #victorious #bestrongfirst

strongfirst

•

[NEW ONLINE COURSE] VICTORIOUS: A Complete Guide to Pressing a Heavy Kettlebell

>>> To claim the special launch price before the offer ends on Wednesday, September 29, 11:59 PM Pacific Time, please CLICK LINK IN THE BIO!

This course is for those who don’t settle for basic instruction and average strength.

Dive deep into the subtleties of elite pressing with Master Instructor Fabio Zonin x_fab_69 —and come out stronger. Much stronger.

—The three keys to a perfect press
—How to “arm wrestle” the kettlebell for greater strength and safety
—A subtle “victorious” wrist action will light up your triceps for a powerful lockout
—The guide to perfectly stacking the kettlebell and your joints
—The three cues vital to strong and healthy shoulder mechanics
—The strength magic of the “G.L.A.G.”
—How to find an unlikely pressing ally in your lats
—A power inhalation—how to load your breath for strength
—When to hold your breath and when to power breathe
—An active negative—to keep your shoulders healthy and to build more mass
—A breakthrough two-step sequence for mastering the perfect press
—How to stand strong and press heavy and strict with these three pro tips
—A “double trigger” for a most powerful start
—Why it is impossible to stay perfectly upright when pressing a heavy kettlebell overhead
–The specialized variety drills hand-picked for fastest gains:, Floor press, Z-press, Tall kneeling press, Loaded clean, “Push-pull”, Bottom-up press, Stacked press
–Plus two state of the art Built Strong training plans for massive size and strength

No matter how many years you have spent under heavy iron, we promise that this video will enable you to stand victorious with a heavier kettlebell than ever.

#strongfirst #kettlebell #militarypress #kettlebellpress #fabiozonin #victorious #bestrongfirst

1 month ago

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6/9

[TUTORIAL] How to get TIGHT to Get STRONGER!

Problem: Failing to tighten the entire body, especially the unloaded side.

Solution: The Band-Pull Press is a great drill that teaches you how to properly tense your unloaded side.

>>> To see the Band-Pull Press video tutorial (plus a special offer!), please click the link in the bio!

#strongfirst #kettlebell #militarypress #kettlebellpress #bandpullpress #victorious #bestrongfirst @x_fab_69

strongfirst

•

[TUTORIAL] How to get TIGHT to Get STRONGER!

Problem: Failing to tighten the entire body, especially the unloaded side.

Solution: The Band-Pull Press is a great drill that teaches you how to properly tense your unloaded side.

>>> To see the Band-Pull Press video tutorial (plus a special offer!), please click the link in the bio!

#strongfirst #kettlebell #militarypress #kettlebellpress #bandpullpress #victorious #bestrongfirst @x_fab_69

1 month ago

View on Instagram |

7/9

[TUTORIAL] Master the Perfect Kettlebell Press Groove

The stacked press does magic for perfecting your technique. It teaches you to crush the handle and arm-wrestle the kettlebell by giving you no other options.

>>> To see the Stacked Press video tutorial, please click the link in the bio!

#strongfirst #kettlebell #militarypress #kettlebellpress #stackedpress #victorious #bestrongfirst @x_fab_69

strongfirst

•

[TUTORIAL] Master the Perfect Kettlebell Press Groove

The stacked press does magic for perfecting your technique. It teaches you to crush the handle and arm-wrestle the kettlebell by giving you no other options.

>>> To see the Stacked Press video tutorial, please click the link in the bio!

#strongfirst #kettlebell #militarypress #kettlebellpress #stackedpress #victorious #bestrongfirst @x_fab_69

1 month ago

View on Instagram |

8/9

[TUTORIAL] Test Your Kettlebell Military Press

The best way to find out if you really own your press or you still have some flaws that must be fixed, is pushing your press to the limit, or close to it.

>>> click the link in the bio!

#strongfirst #kettlebell #militarypress #kettlebellpress #victorious #bestrongfirst

strongfirst

•

[TUTORIAL] Test Your Kettlebell Military Press

The best way to find out if you really own your press or you still have some flaws that must be fixed, is pushing your press to the limit, or close to it.

>>> click the link in the bio!

#strongfirst #kettlebell #militarypress #kettlebellpress #victorious #bestrongfirst

1 month ago

View on Instagram |

9/9

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CERTIFIED INSTRUCTORS NEAR YOU

STRONGER TODAY special report BY PAVEL FREE when you join our list

TRAINING TIPS, ARTICLES, PROMOTIONS, AND MORE

STRONGER TODAY special report BY PAVEL
FREE when you join our list

TRAINING TIPS, ARTICLES,
PROMOTIONS, AND MORE