Kettlebell Simple & Sinister: Tips for Heavy Goblet Squats

“I like my weights heavy and my squats down low.”—Anonymous The kettlebell goblet squat is THE “squat for the people.” The prying goblet squat from our Kettlebell Simple & Sinister curriculum is a great mobility drill that will unlock your hips and pelvis. A regular goblet squat (without prying) is an excellent foundation for the […]

Kettlebell Simple & Sinister Quest: Through Adversity to the Stars, Part I

“If the Way is high, accordingly it has a great number of obstacles.”—An ancient saying I will be honest—I can’t think of a better foundational strength and conditioning program than Kettlebell Simple & Sinister (S&S). Three mobility drills, two main lifts, and stretching. Done. Rinse. Repeat. Reap the tremendous benefits of this simple, yet very […]

The Goldilocks Kettlebell Protocol

As the COVID-19 quarantine closed gyms and found many of us stuck in small spaces with little equipment, kettlebells suddenly became a hot commodity. When a single piece of equipment gives you the ability to build strength and endurance in equal measure—all while taking up very little of that precious space—they are bound to be […]

Kettlebell Simple & Sinister Quest: Through Adversity to the Stars, Part II

(If you missed the first part of Pavel Macek’s S&S quest, read it here.) Sinister Quest Continued “Simplicity is the ultimate sophistication.”—Leonardo da Vinci, 1452. My failed “Sinister” test attempt wasn’t a failure—it was a lesson. I went back to the drawing board, deloaded, focused on perfecting my technique, and gradually started to climb up […]

Nail the SFG II Press Test with this Six-Week Plan

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 retesting your SFG I skills and five-minute snatch […]