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Celebrating our humans: Congrats to Emma on completing 'Simple'!
Perhaps THE MOST well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister". This program...
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September 25, 2020
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Perhaps THE MOST well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister". This program alone has taken many self-proclaimed "zeros" to hero status.
"There are only two moving parts, the swing, and the get-up. No other exercises offer as many all-around benefits in such a tight package."
"To build a superhuman, slow movements and quick lifts are required." The get-up is the ultimate slow lift; the swing is the ultimate quick lift.
Prerequisites
- Proficient in the Hard Style 1-Arm KB Swing
- Proficient in the Hard Style Get Up
The Tasks
- 100 1-Arm Swings in 5 minutes, completing sets of 10 every 30 seconds.
- 1 minute REST
- 10 Get Ups in 10 minutes, alternating sets of 1 per side
The Standards
Simple
- 16kg Get Ups and 24kg Swings for Women
- 32kg Get Ups and Swings for Men
Sinister
- 24kg Get Ups and 32kg Swings for Women
- 48kg Get Ups and Swings for Men
