Kettlebell Workout For Beginners | Modified „Simple & Sinister' By Pavel Tsatsouline

Pavel Tsatsouline's "Simple and Sinister" is one of the most popular kettlebell workouts today. With this modified variant, we want to help beginners get a head start with two of the most bang for your buck kettlebell exercises: The H2H Swing and the Turkish Get Up.

The variant works simple and is easy to understand. You do both exercises (H2H Swing and Turkish Get Up) for 2 minutes each. This equals up to 5 minutes of volume with enough rest in between and after the exercises.

As a beginners, you can get started with 2 rounds and as an advanced kettlebell practitioner, you can shoot for 4-5 rounds. Make sure to use light (8 - 12 KG) up to moderate (16-20 KG) weights for this modified version of Pavel's Simple and Sinister protocol.

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[Mrjrose]

Thanks for the breakdown of the "Simple" routine. I bought Pavel's book recently and he teaches the swings mainly with two hands for beginners, changing to single hand occasionally. Curious as to why you're doing the one hand swings. Your instruction is really inspiring for this beginner, keep up the great work, and thank you!

[thommespommes]

I started with your kettlebell fat burn 10 min workout and now i can do IT probaly, so fit now i need a next level

[slipperyblueclay]

Louka from Hardstyle Kettlebell does a great tutorial on the TGU. He breaks it down by doing the choreography without weight. I used a sneaker to bring with. The TGU is not easy and it takes practice like a proper snatch.

[markcarify]

Nice variation on S&S
And great instruction as usual!

[kishansharma]

Kettlebell training transform a general person into an athlete. Kettlebell works even you have different postural biomechanics. When you can't move in traditional barbell lift. Kettlebell adapt the physical and even neurological adaptation. Like kettlebell sandbag have unique dynamic resistance when even weight is moving, where you can perform unique exercises but not even 2 reps of the same exercise are same identical to body

[oigen]

What do you think of his "Plan 015" (swing + push-ups)?

[marksteven]

Its better to do the long cycle changing hands every rep 3mins with moderate kg and then a heavy kg as many reps as you can get the heart lungs and muscles pumping stop if you have to but only for 1 minute and start again, when you start to fail pressing the heavy kg over head go back to the moderate kg and keep going for 10 minutes ENJOY

[andreasjansson]

How many days a week would you recommend doing this workout?

[dizzicz]

I don't know. 10 swings take around 15 seconds. So with S&S you are getting 45 seconds rest. Swinging two minutes straight is imho worse (for the beginner). As well to get to the 10x10 swings, according to S&S, progression is like 10x5, 10x7, 10x10... Changing hand every rep will definitely pinch beginners palm much more than correct setup in the beginning of the set.

[luisodisseu]

Hi, my only concern is the fact that to begin with the TUG from the top, we have to set it up overhead first with a snatch or a clean and press and those are not movements for beginners. Kind regards

[markcrist]

Learn something new every video. Wasn’t swinging my free hand on the H2H swing after all this time though I can see where it would be a good thing to do.
Something to unlearn since I’m now practiced in doing it the wrong way.

[JG_Minnit]

Fantastic video, thank you for the quick and informative video.

[Brodielegget]

Respectfully how come your turkish get up you only use one hand off the ground, and you hand is not straight you have it bent?

[peteuthai]

Thank you Greg, the Turkish tutorial breakdown is greatly appreciated. Additionally, your previous video tip to tightly hold/ flex the KB handle for the swings is a game changer for me.

[oldnatty]

Lot of rest going on? If you're resting you're not working. If you're not working you're not getting fit.