Simplify your Strength Programming Using Die-Rolled Variability

What is the best plan for any strength or fitness goal? It’s the one that you will consistently follow. A reasonable program done consistently will deliver better results than a masterminded one that you can’t stick to. Simplifying your programming gives you more time to focus on the doing.  Author Arryn Grogan shares his simple […]

What to Do With Your Free Hand During a One-arm Swing

Once you begin practicing the one-arm swing, then the issue of what to do with the free hand promptly arises. Here are the five acceptable options along with demonstration and explanations of each.

Optimizing Back Health With the Kettlebell Swing

As a rehabilitation professional and a former back patient, I believe the properly performed kettlebell swing is essential for a pain free back, and the science backs it up.

Simple & Sinister: Getting from Two- to One-Hand Swings

Adding one-hand swings to your Kettlebell Simple & Sinister training can be daunting for some people. Here's a simple method for achieving that goal.

How I Trained for and Achieved My Sinister Goal

Using Pavel's teachings, plus my own modifications from listening to my body, I successfully trained for and achieved the Sinister goal. Here's exactly what I did.

Program Minimum [Squared]

Pavel's original Program Minimum used the bent press and the snatch. He reinvented the PM with two equally-effective drills: the swing and the get-up. What if we use all four?

From “Simple” to Serious Endurance

I will offer you a road map toward building serious endurance. It is based on the idea of improving your level of conditioning by using short but powerful bouts of work.

Improve Your Get-up and Improve Your One-hand Swing

After seeing the same mistakes with each client, I designed this session to help them gain a better understanding of the get-up. In the end, their one-hand swing improved, as well.