Just tried it for the first time today, and boy was it harsh! But I feel like I got a pretty solid workout from it given how tight my glutes and core felt afterwards!
I like how StrongFirst (also Convict Conditioning) train you to start thinking of the workout as not a "workout" but a training or practice session. Strength/fitness, etc...these are skills and you train or practice your skills to become proficient at them. This little switch in my thought process really helped me look at the sessions with anticipation...I liken it to practicing an instrument. The S&S routine is me doing my scales and chord progressions so that when I'm jamming for fun (hiking, playing ball, work, etc.) I'm doing so with a sense of self-confidence and peace of mind. Stay safe!!! Be productive!!!
@@Joshua_Froschauer I love the comparison to the Music Homework that we do before joining a Jam session :) We do everything needed to be ready to improvise mind/body/soul in real-life situtations
Good job. I'll be following along---but don't forget active rest during that swing downtime. Another option for the TG is to do 1 L and then 1 R, but try to keep the bell airborne for a lot longer with less rest. I use a 1 minute interval timer for this too for 10 minutes. Cheers
You can add in as Pavel says. Replace the last 20 swings with the higher weight, and the last TGU each side, same. Then next time another 20. Till you’re doing all 100 in the new weight. I’d stick to increases of 4 or 8 kg though. You might get the 24 in the swings but 12-24kg in one go is likely to be too big a jump. 👍
Thank you so much for this. This old brain was having a time figuring out where to start/and hopefully I can figure the weight changes throughout the program!
I honestly love this so much. For now I'm using 24kg with swings and then I restart the video and do 100 deadlifts. I'm gonna work my way up to the Turkish get up with my little 8kg in a few days. Really love this, danke schön!
War bei mir genau so, jetzt habe ich dank mark wildman noch die clubbel und macebell entdeckt. Das Single heavy clubbell Programm parallel zu swings tgu's squats und clean&press ist perfekt.
I was confused until I read the pinned comment. The original "simple" program is to do 100 one-handed swings in 5 minutes (10 per 30 seconds). Sinister is something very few in this world can achieve.
This clarified the turkish get-up sets and reps for me. I thought it was 10 reps of 10 sets of turkish get up. It was only 1 set of 5 turkish get up per arm per session
Wow I can believe in all the years I have been doing the TGU.. I have never thought to rest a little in between reps ...light bulb moment lol!.. I have leamt more watching your channel than I have done in years of kettlebell training... I was watching a pavel the other day on GTG.. On rest time.. I tried it.. It worked.. Great channel Gregory...
The swing goes way back. Long before even Bruce. It was used for fat loss. There used to be a bar called a swing bell which allowed for using barbell plates and easily progressing the swing.
@umaxfitness You don't need to but it takes some pressure off the hip hinge and assists in the half kneeling to standing. Kat's Kettlebell dojo breaks it down further and the proprioceptive "stomp" of planting the foot really helps me with the drive and stability in the final part of the movement. 👍🏻
Hi. I'm currently doing the S&S 2.0 and it is timeless (not EMOM). The weights used for swings and TGUs are different. The latest protocol, we do some fast and loose drills during recovery, do the talk test before the next set to make sure there is enough rest between sets (I used a heart rate monitor strapped to my chest). The aim is max power per rep and "perfect" technique. After the training I feel refreshed, not exhausted. I highly suggest to get Pavel's S&S book. It's worth it!
Thanks for the info Elma! We're sitting in between that fast and loose and high intensity protocol; that's why we chose EMOM. It's a little bit of our own spin. - Gregory
New subscriber here! Love your perspective. I went to an introductory kettlebell class with Strongfirst in 2014, but I am so impressed by kettlebell sport as well. I have lost my German language skills from high school- now I get the name of your channel.
Danke für dein tolles Feedback! 💪 Du hast auf jeden Fall Recht. Ich glaube, dass wir im Sinne des HS Swings auch die Double Handed Variante nutzen können. SH folgt noch als Teil 2! - Gregory
@@lebe-stark Ja. Er schreibt in seinem Buch, dass der Two-Handed-Swing mit eingebaut werden soll um den Handflächen mal Ruhe zu gönnen bzw. eine Abwechslung zum One-Handed-Swing zu bieten.
@Tim Das müssen wir mal probieren! Bei 20 Reps EMOM bleiben vielleicht noch 20 Sec. auf der Uhr. Das macht das Training um einiges intensiver und härter und geht auf der einen Seite ein wenig gegen den Strich des “Anti-Burn” Mantras von Pavel - das ich übrigens als einen guten Weg empfinde. Danke für dein tolles Feedback! 💪- Gregory
@@lebe-stark bei enter the kettlebell war noch die regel: erst die grinds dann die ballistics, ändert man die Reihenfolge wird es deutlich anstrengender. Nach 16 Minuten ist man fertig mit S&S und die Lunge brennt. S&S ist eine andere Philosophie und "strong first" ist 100%ig erstmal wichtiger, aber es fordert den Körper auf eine andere Art und Weise, anstatt dass es sich wie eine Stunde harte Arbeit auf dem Bau anfühlt, ist es eher ein Kampf um Leben und Tod 🙃
Just realized i have been doing TGU wrong for years hahaha gonna practice doing them like this. I have been tucking my sweep leg under the other one, and then rotating my leg back rather than rotating my body around
Thats very nice but Turkish get up is to hard for me at this stage i need to lose weight at this moment. Im doing kettlebell workout acording to your follow along vids and doin keto diet. Im gonna see where it gonna take me. im starting from dramatic 149kg :S and 181 cm. Last year i lost over 12 kg thx to keto this year i want to make it double. Wish me persistance!
After the elbow press both of you seem to lift your free hand off the floor and reposition it, have a look at the videos, I always though the idea was to not move that hand because it completely removes the support from under the big heavy kettlebell. Admitted I am a newbie and may be misinterpreting what the video shows, but I find this very puzzling. Can you comment please ?
My only critiques are: 1) Showing the S&S warm up might have been a good idea. 2) One handed swings are the Standard to aspire to, perhaps they should have a place here, too. 2 handed swings are the training wheels of S&S. 3) 45 seconds between swings is quite a long break. 15 Seconds (or 5 breaths) is the Giravik Standard, just like one-hand swings are. That said, the form was great. Which is good to see, the internet is full of bad form.
@@david7101Honestly, when I first made this comment, I didn't realize this was a Hybrid channel, I thought it was Hardstyle channel, and in ignorance my comment related to Advanced Hardstyle goals, on what is more or less an introductory video from a Hybrid viewpoint. It's certainly a goal to be achieved over time. Simple and Sinister mentions that the goal of swinging is to be able to recover at the same speed that you put out energy while boxing. Therefore, 15 second swing, 15 second break (sub 5 minutes), with as much breath as is necessary, is the first standard. S&S also gives an honorable mention to a second, higher standard of mastery, in 5-breath-15-second breaks. The ultimate mark of power output, being able to bang out 100 one-handed swings, with a heavy bell, in under 5 minutes. All while keeping the breath steady and under control, so that only 5 breaths are made within each 15-second break. It's a nightmare.
@@david7101 Good luck, comrade. Be careful, it can get pretty hairy around the last few sets, if you push yourself too hard chasing those short breaks, and slow breaths. Know when to quit, and you will get there in due time.
Hi. I understood that S&S required 10 1 hand swings in 5 min and 10 TGups EMOM. Weight for men 32 Kg in simple and 48Kg swings and 40 Kg TGups for sinister. Is that right?
Rodrigo, if you read Pavel’s book, which I suggest you do, you are actually supposed to do the swings 1A twice, then 2H with the same weight every 3rd day minimum. It’s a programmed deload. You aren’t supposed to do the swings emom, but it’s easier to figure out. You are actually supposed to do the next set of swings when you can pass the talk test, which means you can probably get the swings done quicker. The TGUs should NOT be done emom. They should take as long as they take to use good form, which may mean they take a long time with a heavy weight. I’m working with the 24k right now. Im through the first week and I should stay at that weight for 3 more weeks … which is handy because I don’t have a 32k bell yet
@@JRL6211 re reading my question, I didn't write it well. I meant 100 1H swings in 5 minutes, alternating hands, 1 min rest, and EMOM 1TGUP x 10 min. A couple of weeks ago I completed it with the 32 kg. It took me a great effort, but did it Was tired for like 36 hours afterwards 🤣. I plan to do another session this week. Will read the book, is on my bucket list. What is the "talk test"?
@@rodrigofernandezcastineira3712 the talk test means that you can do the next set when you are able to speak in short sentences after your set. There is a whole chapter in the book that talks about it. He does say however, that it is better to rest more than less, so doing the reps EMOM isn’t bad, you can just speed up the session a bit. Also, you are correct the Simple ‘test’ is do do the reps with the 32k in the time you said, yes. The day to day practice doesn’t need to be that fast, at least with the TGUS
In the TGU I was taught to “windshield wiper” the down knee and not move the front knee. You’re rotating around the down knee. Way I was taught you always face in one direction; your way you change 90 degrees. Don’t imagine there’s a right or wrong there. Wondering if there is a specific reason for the difference? Like your channel btw.
When you wipe your bottom leg you can stretch the skin on your knee if the floor is not smooth. The way he does it in the video, removes that "uncomfortable " feeling.
@@fraserdawson7415 Exactly! I've done the back leg windshield wiper method for more than 10yrs... Changed to front leg and it's better, not only because the floor and potential damage for the knee... Cos let's be honest the knee have to be already damaged for anything to happen. Word!
your form seems a bit different -- on the swings, she keeps her arms straight and fully extended, whereas you keep them slightly bent, like a 15 degree angle. is that intentional or just a personal choice thing?
Great observation Paul! With the hardstyle swing it’s important to depress your shoulder blades and keep your lats engaged as much as possible. The lats originate at the hip and inserts on your upper arm. So if your forearm is slightly bent it’s all good if your lats are continuously engaged. Angie engages her lats and keeps the arms straight as well so even if our form looks a little different we still engage in the same technique. I hope this helps! - Gregory
By the way Paul, you might find keeping your arms completely straight like that doesn’t allow you to use as heavy of a bell. The trajectory with straight arms means the bells is farther from your center of mass, resulting in you being pulled off balance with a lighter weight than arms bent
Depressing the shoulder blade means intentionally pressing it towards your hip. Imagine heavy barbell shrugs at the starting position. The heavy weight pulls your blades downward. That’s what you do when you depress the scapula; except you’re not using additional weight but your own muscles. I hope this helps! - Gregory
I have yet to read Simple and Sinister yet (its on order!) but this just seems like a lot of wasted time to me. 15 seconds work and 45 seconds rest? I can get this workout done in 8 minutes (2 tabata sessions) and accomplish over 100 swings in that time. Maybe Im missing something here so I guess I'll just see what the book says
@@lebe-stark I always though that with the KB swing, the elbows remain locked out for the whole movement. When his arms are nearly parallel to the ground, it looks like there is a slight bend in the arms?
I believe the swings are 10 every :30 for a total of 100 in 5 mins, and 1 TGU emom? I’ve had a lot of success in doing 10 swings emom for 50 mins in Dan John’s 10,000 swing challenge.
10 swings on the minute for 50 minutes sounds insane.. what is actually the purpose? Are you working with a very light bell? I put everything I have into 10x10 swings with a minute or so rest and I am exhausted by the end, and I’ve been using KBS for a couple years now. Is that actually a program ? That seems like way too much volume to be useful . Seems like you’d be better off cutting the reps by 3/4 and putting everything you have into each rep But I’m not a trainer so idk. From reading pavel I have a feeling he’d cringe at that protocol
No one has replied to m ymessage :-( Do you think this workout could be applied on daily basis when I have other barbell workouts? Just an addition to it? Not sure if there would be a colision to 3 times a week FBW. Thank you for this videos, kettlebells are best!
I went straight for a 20 kg bell and it's heavy af. As of now I can only do swings with it. It's way too heavy for me to do anything else. Would doing just swings be enough?
Swings offer a POWERFUL benefit as a standalone exercise! You might want to incorporate some overhead movements as well (a Press for example) it doesn't have to be a Get Up. - Gregory
Upright rows, goblet squats, cossack squats, kettlebell twists, presses, suitcases, halos, thrusters... At some point you will want to incorporate snatches and TGUs though!
I have a lot of issues physically . So i need to star out with least amount Im assuming . and Im afraid of putting a hole in floor window or wall of my apt too 😂
hey lebe what's your opinion on the reverse turkish get up? I like how you can turn it into a flow passing the kettlebell between arms and how the clean and press is involved.
Hello! I think this is not the sinister program by pavel. The sinister is: 5x10 one-arm swings per arm in 5 minutes and 5x1 get-up per arm in ten minutes with 1 minute between the 100 swings and the turkish!
Yes you could with a day or 2 of rest. Simple and sinister is a minimalist program. This video isn’t it exactly, but meets criteria for a good minimalist program.
Yes, the program is designed to do everyday, if you are up for it. The warm up is x5 Halos, Prying Squats, Glute Bridges. The exercise is 10 swings on the minute and 5 Turkish get ups each side. You sound like you have never done the exercises yet, so here's a few pointers: You want to learn each exercise individually and properly and if possible with a coach. Both exercises are capable of causing injury if not performed properly. Actually, it's advisable to do the TGU with no weight at all or balancing a flat shoe on your fist so you can learn to stay strict and nail down the movement. There are plenty videos out there that teaches this. Search for videos by StrongFirst instructors Louka Kourcer or Karen Smith. Don't start off with 10 sets x 10 swings. The program actually advises first to do 5 sets of 10 swings and work your way up. Also, start off with light weight. Nail down the movement patterns first before increasing weight. It's all about owning the movement patterns and not about how heavy you can lift. On the TGU in Gregory's video, he does all the 5 TGU one side first. This is great if you are advanced and it will work the arm more on that side because it is constantly under load with minimal rest. But this could be too taxing for your arm for beginners and its not the way the author of the program teaches it. The actual program calls for to alternate each side for each rep. Some you do left side first, then right and left again and right and so on. Hope this helps
This is a endurance program right? Can’t someone just lower the reps and higher the weight if they want to make it into a strength based one? Assuming one already has a base in kettlebells
It’s builds quite a lot of strength to be fair, it demands powerful, quality reps with goal weights that raise very high. For example, the simple goal requires men use a 32kg and perform the 100 1-handed swings in 5 minutes and then right 5R/5L Turkish getups back to back in the set time frame. That’s a massive strength test for a lot of people. The sinister goal after that is even more brutal as it requires men to use the 48kg kettlebell and perform the endurance workout with it in the set timeframe. Very few people tend to hit the sinister goal, the goal for females is just as brutal.
It's a great recommendation to keep your lats tight. These are attached to your upper arm so if your forearms are folding to a certain extent, no big deal. - Gregory
This goes against Pave's recommendations. Timed routines are a rare test, not a regular workout. Your form is also not perfect - head is looking at the floor during the swing.
According to Steve Maxwell, Pavel can only perform dips and push-ups because his joints are destroyed due to using using kettle bells. Notice Pavel hasn't posted anything the last couple of years. So.......
It's been repeatedly pointed out that Pavel had surgery because of accidents in the military. Pavel doesn't seem to share any workout-related videos in general as far as I know. Thanks for sharing Craig! - Gregory
for simpler moves, there are other workouts on this channel. some just have simple moves like goblet squats and so on. the turkish get up does take a while to learn since it has so many steps. like you can learn it and use it in your 60s, but you should do it without weight first (just lifting your arm up) until you have the form down 100% and it becomes instinctual.
there's a great book by Andrea Du Cane called the ageless body. Read, digest and train - emphasis on train - follow the programme and it will surprise you!
@@andrewguzman2056 It's a true quote. Form may look different since people have different anthropometrics. Skill is universal; independent of body structures. - Gregory
The guy Stratton around when he’s resting like he’s some huge massive bodybuilder he looks Leica person who was getting ready to wet his pants. If you’re going to demonstrate a work out we still be confident and do your thing. He should try to mirror her behavior.. Not to mention there’s no explanation for each demonstration why are they doing it first or how many reps are doing or for how long they’re doing it.
Poorest kettlebell video I have ever seen. Could be replaced by a line of text. No advisory, no guidelines. Anybody who uses a kettlebell does the swing. I fail to see the point behind a 20 min video. The worst misguide here is a picture of Pavel, the grandmaster of KB training.
