Kettlebell Simple & Sinister
Pavel Tsatsouline's minimal kettlebell program built on two lifts
The entire program is one hundred one-hand swings and ten get-ups, done most days, with a few mobility drills and stretches around them. Swings run in sets of ten on a short clock; get-ups are single reps, one a minute. Two weight standards give the book its title, Simple and the heavier Sinister, and the progression adds load rather than volume. Technique instruction for both lifts comes first, on the reasoning that a program with almost nothing in it leaves nowhere to hide.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Pavel TsatsoulineRecommends
Strength coach · StrongFirst
He calls it the entry point for anyone new to kettlebells: the swing and the get-up, a goblet squat and some stretches, trained near daily. He says he remastered Steve Baccari's program minimum with a decade of research and instructor experience, without touching the original program's DNA.
Source: StrongFirst: A Kettlebell Simple & Sinister Excerpt
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Book entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.