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.
Who backs it
Sorted by strength of stance
- 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
Aimed at the same thing
Other entries filed under fitness or energy.
- Book$$$Cheap: Roughly under $50, or under $15/month.
The 4-Hour Body
Self-experimentation manual for fat loss, strength and sleep
Backed by 2 of 54 stacks: 0 do it, 1 recommend it, 1 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.
ROAR
Training, fueling and racing built on female physiology, not male data
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.
Serve to Win
Novak Djokovic on the gluten-free switch he credits for his 2011 season
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.
The Quick and the Dead
A short kettlebell power protocol built on swings, snatches and generous rest
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - HabitFREE, no cost
Daily walking
A long walk most days, often without headphones
Backed by 17 of 54 stacks: 12 do it, 5 recommend it, 0 have discussed it
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.