The Snatch Pyramid: Optimize Your Snatch Training

Kettlebell snatches are one of my personal favorite lifts. They are athletic and explosive. They can be done with a variety of weights, tempos, rep schemes, and in my experience, give more “what the heck” (WTH) effects than anything else. There is a unique and gratifying sense of completion when you lock out each rep […]

Never Quit

I am a SFG Level I candidate scheduled to attend the certification in Las Vegas in February 2021. In truth, my goal is to reach the StrongFirst Elite status which means instructor status in all three modalities that StrongFirst teaches: kettlebell, barbell, and body weight. The SFG Level I is the important first step in […]

Q&D for Senior Citizens

At 76, I’ve noticed that people my age come in two groups: those who let their vitality slip away without contest, and those who fight to remain strong and active. Growing old well takes courage and a sense of humor. Old folks are cranky because they’re usually in pain, and it’s easy for some to fall […]

Avoid Common Deadlift, Pull-Up, and Snatch Mistakes to Own your TSC

Co-authored by Ryan Toshner The TSC is StrongFirst’s bi-annual strength challenge, where participants put their training pedal to the competition metal. Judged on performance while adhering to solid lifting technique, the upcoming TSC is the perfect opportunity to focus your training on new goals—learning to lift, beating a previous personal best, or ascending the podium. […]

Dairy Cows and Burrito Bowls—How to Win the TSC

The StrongFirst Tactical Strength Challenge returns around the world on Saturday, October 26. The TSC is a personal challenge held twice a year, but the October instalment also sees men and women in the Competition Division vie to be crowned annual TSC Champion. What does it take to reach the top of the scoreboard? Someone […]

A Minimalist Kettlebell Program for Busy Professionals

I often describe that my personal training career took a fortunate turn in the road when I attended my very first kettlebell level 1 certification back in 2009. I had already been training for a number of years, held several nationally accredited certifications, and was three years out of grad school with a master’s degree […]

Lion’s Roar Kettlebell Snatch

“Hear me Roar!”—House Lannister Would you like to improve your kettlebell snatch technique and make your snatch test easier? The simple tip I’m about to share with you will help you to generate more force from the ground up, improve and solidify your overhead lockout, help you maintain a vertical plank during the drop and […]

How to Win the TSC? With this Program

Co-authored by Ryan Toshner Participant registration is now open for this spring’s Tactical Strength Challenge on May 9. Register here. In our previous article, we laid out the most common snatch, pullup, and deadlift technique and tactic flaws that leave a lot of TSC performance potential under-realized. And because our goal is to see people […]

The Timeless Solution for Swings, Snatches, and More

“Time is the school in which we learn, time is the fire in which we all burn.” —Delmore Schwartz Density Training Eighteen years ago, when I began my kettlebell journey, I also started relying on the clock to manage my training. Specific work-to-rest ratios were my foundation. When renowned wrestling and strength coach Ethan Reeve […]

The SFG Clock—A Guide for the Swing, Clean, and Snatch

“If you don’t know where you’re going, any road will get you there.” George Harrison Over my years as a coach, I have seen many people demonstrate a variety of kettlebell movements with differing degrees of success. Perhaps they are unaware of the mechanically advantageous groove for a movement, or they’ve just never really appreciated […]