Simple and Sinister Bodyweight Program - No Kettlebells? No problem!

No Kettlebell? No problem!

Try this Simple & Sinister Bodyweight Program!

To JUMP SQUAT and the 4-POINT CRAWL rival the SWING and the GET-UP in effectiveness and efficiency.

Follow the plan outlined in the video.

Enjoy!

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[alexanderpotts]

man... I used to do weighted jump squats as assistance for kettlebell sport competition. the most miserable exercise I've ever tried. if there's one thing that used to get my heart rate higher than hardstyle swings... that was it. great suggestions.

[sss.]

I love this. These are actually 2 of my favorite bw exercises. I might incorporate this in my next macrocycle, but probable with some plyo pushups sprinkled in. Thanks for this.

[timharmoni]

The movement of the jump squat seems to have really helped with my swing technique. Cheers!

[jarodzz]

Not able to swing a kb after my lower back injury, really enjoy this.

[aubreygmcghee]

Just an observation but wouldn't a better alternative to swings be wind sprints? Certainly the advantage of jumps is you can do it inside and don't need any space.

Either way I appreciate the video and have been enjoying the channel.

[tammeribrahim]

great program— and gives me a lot to think about in terms of incorporating these movements into my current training

[daym]

Thank you very much, I can keep this great workout when time is scarce as it's just like that all in one Swiss knife, handy n effective. 💪🙏

[rahulraje]

A very intelligent program. Anything bodyweight is automatically fascinating to me in my nomadic lifestyle. I think the jump squat is a great preparation drill for the kettlebell swing anyway as outlined by Pavel in ETK, so it was bound to be a natural bodyweight replacement for thr swing.

[BecomingSuperSaiyan]

Are there any “what the hell?” Effects I can expect from doing this for a certain number of weeks? Let’s say 12 weeks. Thank you

[albertot.]

This is excelent! I love this kind of content. Maybe It is based on what Pavel says in the "Naked Warrior" book?

[darrinpatterson]

It seems that you can combine the swings with the crawl or the squat with the TGU. Is this accurate?

[timharmoni]

Hi coach, like S&S, can do this 5 or 6 days or week?

[cmhem]

Any thoughts on adding pull ups for a trifecta?

[zachcooper]

You have a spelling error in your title card. Also I really enjoyed the video. Very useful as travel opens up again