Kettlebell Simple & Sinister

*** Update 10/31/19: Immediately below is my review of the first/original edition. See below for a review of the Revised and Updated edition released on Kindle on 10/30/19 *** I committed to begin exercising 15 months ago, nearing age 30 and being out of shape and at a threshold weight and amount of body fat that I knew would be much harder to lose if I waited any longer to address. I had seen an article about kettlebells on the Art of Manliness blog a few years ago, and another book (“Eat Bacon, Don’t Jog”) got me really interested. It didn’t take long to come across Pavel Tsatsouline, StrongFirst, and “Simple & Sinister”. I started in October 2016 with a 16kg kettlebell, reached the time standards with a 24kg bell in February, and reached Simple proper (32kg) in August. I trained 3-5 days a week, following the book exactly (warmup, swings, getups, stretches) in about 45 minutes. I can’t speak highly enough of this book. The program is simple but effective. It requires a shift in your mindset from “working out” to “practice”, for “Strength is a skill”. A “blue collar” mindset where your job is 15 goblet squats, 100 swings and 10 getups done hard enough to get it done quick, but not so hard that you can’t do it again tomorrow. The progressions, warmups, drills, exercises proper, and cool-down stretches are thoroughly illustrated. One small criticism is the dark clothing against a dark background makes it harder to see than something like a gray background. If you follow the program as written, you WILL get stronger, guaranteed. This is a “general physical preparedness” program, not designed to specifically improve a sport or something like powerlifting (though it likely will). It is in essence a “minimum effective dose” foundational strength and conditioning program. I lost 30 pounds, developed forearms like Popeye (stabilizing 70 pounds overhead while moving underneath it for 60 seconds, 10 times a day, 5 days a week, will do that for you), stronger abs and obliques (the anti-rotation effect of heavy one-arm swings), and mobile hips (goblet squats). This is the definitive starting point for kettlebell training. Attaining the Simple standard is your passport to other great kettlebell training programs, such as the Rite of Passage from Pavel’s previous book “Enter the Kettlebell”, which adds the snatch and clean & press (focusing on the press). *** Update 10/31/19: Review of Revised and Updated edition *** It has been six years since the original Simple & Sinister was published, and three years since I first read it and began practicing the goblet squat, swing, and get-up. This thorough revision is a necessary and superb update to the original. It retains all the best parts of the first edition and makes clear what was unclear in the original. The most beneficial changes are in clarifying the weight progression via step-loading - you start with a 10 x 10 swing and 5 get-ups per side weight, practice them regularly for 4 weeks, then add weight to just one set (10 per side or 10 x 2 two-arm for swings, and 1/arm for get-ups) for another 4 weeks, etc. until you are back to 10 x 10 and 1/5 (1 rep/arm for 5 sets) at a new, heavier weight. The second major shift in focus is on what is dubbed "Timeless Simple". Previously, the goal was 10 x 10 swings in 5 minutes followed by 1/5 get-ups in 10 minutes. Now the standard is ownership of a weight (24kg for women in the swing and 16kg for the get-up; 32kg for men for both movements) for that volume but without a specific time constraint; owning the weight means you can do the 10 x 10 and 1/5 any given day without worrying about it. When you have reached that level, you may choose to continue building up weight while training for the time standard (the "Simple Challenge") with the next-size lighter kettlebell for only one session at the end of the week. Men who work up to 48kg for the designated volume (regardless of time) and women who work up to 32kg have achieved Timeless Sinister, and for a select few they can achieve the Sinister Challenge of those weights in the 5:00/10:00 time challenge. These two changes - a clear, logical, proven progression scheme, and a focus on competency with the specified weights focused on strength and power - reinvent the program into something that will even better serve practitioners. For me personally, I did not have trouble working up from 16kg to 32kg in working weights over 5-6 months; but it did take me 3-4 more months actively working on compressing the rest periods with 32kg to achieve the time standard. This was time that would've been better spent continuing my strength development, whether with heavier kettlebells or (as Pavel explains near the end of this book) with a "detour" to barbell work before revisiting the Simple or Sinister Challenge. After Timeless Simple, cut practice back to two days per week as a base/maintenance program for any other kind of fitness or training program you want, or to just live life more fully with a solid strength, stability, and power base. I recommend this edition to anyone who read S&S in the past and didn't work up to 32kg (for men) in working weight - the progression to get there is now much clearer, and "the main thing" (strength and power development, expressed as Timeless Simple) is re-oriented to be "the main thing". I am thankful for these revisions because it makes it easier for me to describe and "sell" it to my family and friends who may be interested in getting generally stronger, more powerful, and move better, without an undue fixation on a time standard.

What a fascinating book! I have not read his other books, nor was I aware of professor Pavel until I started weight training in earnest 2 months ago. I was able to gauge what the book was more or less about by reading other reviews here. Then I ordered it for myself from Amazon. It is obviously the work of a genius mind. It covers a lot of things, which might seem odd when you think that the kettlebell system he advocates works towards really just two (or you could say "two and a half") movements: the Turkish Get Up and the Single Hand Swing (but using the two hand swing at first to progress towards single handed swings.) The basic theory is that you start with lighter kettlebells and progress to heavier ones. For a healthy male you basically start with a 24 kg one and then progress to double that weight over time. Given that most men out there probably do not own a kettlebell heavier than 16 kg, this is of course a challenge. To my understanding, the goal is to do apparently 50 swings with the right hand and 50 with the left with the 48 kg heavy kettlebell. Then, you do 5 Turkish Get Ups on each side (left and right) and that's the whole programme. Here is my conundrum. While I was a bit fat and flabby before starting my weight training, I've found that my watered down version of Pavel's wisdom works fine for at least keeping me in good, fit shape, allaying back pain, and making me feel energetic, youthful and happy. I do a total of a few hundred swings a day, mostly with the mere 16 kg bell, although some with the 24 kg one, which is the heaviest one I currently own. I seem to just do one or two Turkish Get Ups a day per side (left and right). However, I do 6 bent presses a side and about 12 push ups. It's such a paltry, watered down version of Pavel's already minimal programme, but it works beautifully, and it's super fun and feels great! I just don't feel the motivation to push myself beyond it. I'm already strong and fit. It's a weird conundrum! I learned myriad things from this book. I really like how he points out that the scientific wisdom as to WHY muscles grow has changed from muscle micro tears to hormonal signals from the brain. As he makes clear, all that matters is that weight lifting makes you stronger and your muscles bigger! Good point! There is probably even much more to discover about the magic that makes the body work! Another fascinating thing is that the one arm swings are 50% more exercise than single arm swings, which is why he wants us to work towards really just doing those on a regular basis. The point about how velocity turns the relative lightness of kettlebells into great weight is another key fascinating point in the book. He says he has measured the kettlebell "weighing" 500 pounds of force during down swings! Wow! No wonder I'm getting so strong even with the kettlebells on the lighter end of the spectrum! I also love the links he makes with martial arts. I've improved my martial arts practice immensely due to the strength and flexibility I've gotten from the watered down version of the programme I'm using. I'm super impressed with this genius author/trainer, and I'm so happy I bought this book and am living by its tenets! It's a whole new life for me! I'm attractive, strong, healthy. Good. An update: I've now been on the programme for a few months since writing the above review and I've progressed to 32kg for the entire programme. I do it exactly as described, and I'm in amazing shape, look like a 20 years old, feel like an Olympian, and I don't get sick any more either. The programme is a Godsend, which makes Pavel a... ENJOY!

Simple and Sinister offers an easy-to-follow routine, that is very safe if you follow directions carefully, and will really do wonders for your overall body strength, stability and mobility. Highly recommended. I didn't have any experience with kettlebells when my acupuncturist recommended Simple and Sinister as an alternative strength building routine that he thought might eventually address some of my lower back pain issues. I started out slowly. Tried to master each move before beginning the program. (I did also look up some youtube videos for more instruction: Pavel gives it to you straight but it's nice to see it performed by an expert as well. I recommend looking up Chris Lopez's videos -- which I found to be very clear and helpful.) The routine he recommends is very simple, but it works your whole body. There's a warmup routine, and then it's just two exercises. Each one takes a little while to learn, and probably a lifetime to master, but after a week or two of practicing I felt comfortable enough to start the routine. I love the workout -- or as he puts it the "practice". It takes no more than half an hour, but it really works me out and unlike most exercise routines I've tried I feel energized when I'm finished: exhausted, but energized, if that makes any sense. I also do have a stronger back. I stand up straighter, I feel my glutes getting stronger ... I'm going to keep this up. I'm very happy I decided to try it, and highly recommend it.

The book is clear, concise, and outlines the importance of building a good foundation of basics before pushing yourself with heavier weight. One complaint is that the pictures are mostly Pavel in a black outfit against a black background, which can make things hard to see clearly. Maybe that was just the printing of my book. For what it's worth, I love kettle bell workouts, and this super simple routine really will improve your effectiveness in virtually every other workout you do. Like many other workouts, this routine will allow you to burn a lot of calories and get much stronger. But this will give you functional strength which makes routine daily movements feel much better. And you won't be sore every day, meaning this routine will improve other exercise instead of getting in the way. It works.

Kettlebell Simple & Sinister is an effective program. while on it i have learned the basics of kettlebell movements, gained strength/muscle, lost some fat and i can now run longer without being winded. there are two standers simple and sinister, simple is challenging yet achievable and sinister while achievable would take a year + for most people to accomplish. workout is constructed to be done in 20-40mins almost daily without leaving you tired and sore. it has information that is useful to both beginners and more advanced practitioners. two point. 1 Pavel suggests jumps of 8kg bettween bells, which is REALLY Freakin big. I had more success progressing with jumps of 4kgs. 2 this is stressed in the book but its an almost daily practice. if your schedule doesn't allow for atleast 20-30 mins of training a day you wont gain the benifits of the program. putting those aside its an amazing book and must have for anybody wanting to

This is a no nonsense approach to kettle bell training. I would say that this book is for people that are serious about learning the proper methods. You don't have to be an elite athlete or Russian Special Forces to read the book or train with kettle bells. I would recommend this book to family and friends easily. I have watched Pavel's videos which worked for me to actually see the movements as they are being performed because playing with kettle bells can be dangerous. After watching tons of Pavel's videos and Jeff Martone's videos, I still learned things from this book. This program will make you stronger. I can't explain exactly how it works, but I have seen the results; it is called the WTH effect. If you have trained with KB you know what I am talking about. One day you will lift something easier or run faster and longer and ask WTH? I think this book/program is for the person that doesn't have a lot of time to spend in a gym but wants to make a serious effort to stay in shape. As stated in the book; with one kettle bell in your bedroom you can work out. It is a low investment workout plan. I wish that I had discovered this program earlier. I am not the 20 something gym rat. Those days are long gone. I only wish that I had known about this and not wasted so much of my time. This is an efficient use of your time. OK, so you are reluctant to use the kettle bells because of your back. Understandable. That is why it is so important that you know the proper techniques and you start slow with lighter kettle bells. I am a big fan of using a lighter weight to develop muscle memory. Buying a lighter kettle bell to learn the movements is a small investment to prevent injuries, especially to your lower back. Additionally, when you are learning the cleans and the jerk movements, when the kettle bell flips over your wrist it hurts until you learn how to do it correctly. Jeff Martone calls this a self correcting problem meaning you will figure out quickly how to fix the problem. His videos are informative and entertaining. That is another thing about this book, it cites sources and Pavel who may be a big name in KB training, does claim all the credit. Bottom line is that if you are the type that likes getting dressed up for the gym this is not the book or program for you. If you are pressed for time, want to be stronger and on a budget this is your solution.

The book is to promote a daily Kettlebell Swing and Turkish Get-up workout as the base of your training. The workout itself can be very taxing depending how heavy a Kettlebell you use. No doubt that you will get very conditioned doing this workout but it just isn`t for me. I need more fun and variety in my training. But then again the book only delivers what it promises - a simple and sinister workout...

I dabbled in kettlebells around 2009 when a friend taught me the swing and turkish get up. However, due to no direction in programming, I quit after a month or two. It wasn't until many life changes later in October 2016 I decided I no longer had the time or stamina to continue running, and that I would go back to kettlebells. Kettlebells are truly a jack of all trades; they will get you the same endurance needed for a half marathon without spending all the time pounding your legs on the trail. They will also get you strong and in shape. Most important for my life needs right now, they will get you where you need to be physically without a huge daily time investment. S&S thoroughly tells you everything you need to do to begin your kettlebell training. The book covers every movement progression for each of the two exercises, and covers every detail in your needed programming. In two months time I have made incredible gains for me. I have gone from getting worn out just doing a one hand swing on a 25 pound bell to doing the 24kg pretty well. I have gone from only being able to get up a 25 lb bell to using a 45 lb bell (I know there is only the 16kg, 24kg, 32kg outlined in the book but I was very weak and needed to prevent injury by using the 25lb at first. And I had a 45 lb laying around the house so decided to use that for my progression to 32kg). I have also switched my eating to The Primal Blueprint by Mark Sisson and I have had plenty of energy to do this workout. I have been eating Primally for a month and lost 9 lbs. I'm back down to high school level weight. I haven't had any major injuries, and I don't feel hurt and tired all the time like when I would lift bodybuilder style. I really like that I feel fresh after every day's workout. I've never thought to lift like this before! Don't scoff at the idea that only 2 exercises can transform you physically. If you would like to start working out again but work a full time job and have a family, do yourself and your family a favor and buy this book. I think S&S paired with The Primal Blueprint is a combination that could help many of us working Americans.

Easily understood, breaking individual movements down to the basics keeping information simple and use full.

After weight training for 24 years, I bought this book to introduce myself to kettlebell training. I'm very impressed with how Pavel explains the exercises and his tips and advice are invaluable. The pictures also help a lot. I've even improved my deadlifting technique after so many years of doing deadlifts. I highly recommend this book and I will also consider other Pavel's books to study.

Muy buen libro!!!!!!!

I libri di Pavel Tsatsouline sono un must per tutti coloro che vogliono sviluppare una buona conoscenza sulle tecniche di allenamento alla forza.

Pure and simple. Excellent book. Fast delivery