Kettlebell Simple & Sinister: Revised and Updated (2nd Edition)

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Note that there is a world of difference between swinging a kettlebell and performing a proper hard-style swing. The devil is in the details. And this is where "Kettlebell: Simple & Sinister" comes in. I have written it in the tradition of "The Naked Warrior," with a laser focus and obsessive attention to detail. Nothing gets lost on the professional and serious amateur level. Everything gets lost in the mass market. It does not bother me. People who buy pink kettlebells and similar nonsense live in a parallel universe I have no interest in. They are flakes drifting from one "build muscle fast" and "lose fat tomorrow" scheme to the next. They will never achieve their goals, and I have no intention of wasting my time motivating them. I preach to the choir. Andżelika Stefańska-Kowalik @andzelika_stefanska_tigerzone, StrongFirst Senior Certified Instructor

I’ll be honest—when kettlebells first arrived on the scene here in the USA I was already a successful trainer with my own gym. I really didn’t want them to be that effective a tool, as it required rewriting a lot of our programs and protocols. But kettlebells cannot be ignored. They are too effective and now our programs reflect that. We have more kettlebells than we have dumbbells or barbells now! Kettleb The best way to incorporate long slow cardio into your S&S routine is 1-2 times/week on your "rest" days, while trying to keep your heart rate between 120-135 beats/min for 30-45 minutes. Because you're working at a lower intensity - a brisk walk will do for most people - you don't have to worry about it impacting your S&S work.Using a heart rate monitor will be easiest, and the specific mode of exercise you choose doesn't matter all that much. Biking, walking, or swimming will work just fine. What really helped and still helps me to refine my knowledge and practice are all the great contributions and informations on this great forum. The big landscape is getting clearer through all the fog. Progression - A bit more clear. As you get stronger you add sets to the swings, working up to 10x10 max. You can also do one arm swings or overpowered eccentrics to make it harder. When you've "mastered" your weight you starting adding heavier bells.

Special Notes on Rest Periods Between Sets

Right after StrongFirst was founded one of our instructors apologized for a slip of the tongue—saying "RKC" instead of "SFG". Our CEO Mark Toomey responded: "There is nothing to apologize for. We are RKC. The Chief, the people, the system, the traditions—they are all here." By the end of 2014 I used the 32kg more frequently and wanted to “own” that weight and misinterpreted Pavel and did the craziness to perform the simple standards 5 to 6 times a week in Jan/Feb 2015 for about four weeks. I managed that with 4-7 breaths in between swing sets with burning glutes. By that time I made use of my old Polar hr monitor. I think that was the time were so many useful hints and cues about the different energy system came on the forum. Getup workout - 5 minutes of continuous getups, alternating sides, no rest. Don't count reps (yeah right). In a relaxed straddle position (not too wide) reach your right arm straight overhead and bend to your left, attempting to grab your toes. Repeat on the other side. Today we will discuss some nuances of your Kettlebell Simple & Sinister progression, inspired by lively discussions on the StrongFirst forum.

Note: Before we continue, it must be stressed that developing mitochondria in a fast fiber does not make the fiber slower or weaker. Members of the Russian national judo team who have had tremendous success with anti-glycolytic conditioning routinely bench press 1.75-2 times their bodyweight. The Russian national judo team implemented anti-glycolytic training with great success. If you are a serious lifter, Simple & Sinister will build your strength, rather than interfere with it. Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life. The book drills down deep and sets a better, stronger foundation not only for kettlebell training, but for the principles of strength.

Lesson #2: Simple & Sinister

I was waiting for this article from you Pavel. A great companion read, a must read to the book, long time due, especially after some insightful (sometimes heated lol) discussions in the forum, and lots of ideas and knowledge were scattered all around the place. Now we have one single article to point every one to with such qustions. So thank you for that.