Kettlebell Workout: Simple & Sinister By Pavel Tsatsouline - (FOLLOW ALONG!)

Taken directly from Pavel Tsatsouline's book "Simple & Sinister": (This Workout consists out of) 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 superman, slow movements and quick lifts are required,” taught Bob Hoffman of York Barbell.

This version is slightly altered. The EMOM as well as the double handed approach isn't done by the book but is rather our own spin.

The get-up is the ultimate slow lift; the swing is the ultimate quick lift. The Yin and the Yang, both bases covered.

DISCLAIMER: Please talk to your doctor or physiotherapist before engaging in high intensity kettlebell training. Make sure you warm up properly before training.

DURATION
ca. 18 Min

EXERCISES
1- 100 x Kettlebell Hardstyle Swing
2- 10 x Kettlebell Turkish Get Up (5 L/ 5 R)

PROTOCOL
100 Reps Hardstyle Swing in EMOM* Fashion
60 seconds rest
10 Turkish Get Ups; split into 5 per side (no time limit)

WEIGHTS
Beginners: 12 kg (F) - 16 kg (M)
Intermediate: 16 kg (F) - 24 kg (M)

#kettlebells #kettlebellworkout

___ Time Stamp
00:00 100 x Hardstyle Swing
09:43 60 Second Rest
10:33 10 Turkish Get Up (5 L/ 5 R)
19:35 90 Days Of Kettlebells

___ Links

___ Music

___ Hashtags
#kettlebells
#kettlebellstarkstyle

[randolphpinkle]

Good job. I'll be following along---but don't forget active rest during that swing downtime. Another option for the TG is to do 1 L and then 1 R, but try to keep the bell airborne for a lot longer with less rest. I use a 1 minute interval timer for this too for 10 minutes. Cheers

[justinwou]

Just tried it for the first time today, and boy was it harsh! But I feel like I got a pretty solid workout from it given how tight my glutes and core felt afterwards!

[churchhymnsandpsalms]

This is really fantastic! A big help for those of us who bought the S&S book with no kettlebell experience…

[i-spy-ty]

I honestly love this so much. For now I'm using 24kg with swings and then I restart the video and do 100 deadlifts. I'm gonna work my way up to the Turkish get up with my little 8kg in a few days. Really love this, danke schön!

[ALEXCOLEROCKS]

Just completed following along with your amazing workout! Thank you! You guys are amazing💪💪💪

[sonja]

This is just what I needed. Thanks! 👌🏾

[donovankennedy]

I just read an article from Pavel that Bruce Lee used to do swings with a kettlebell. It's an old article but it was new to me.

[TechforToastmasters]

I was confused until I read the pinned comment. The original "simple" program is to do 100 one-handed swings in 5 minutes (10 per 30 seconds). Sinister is something very few in this world can achieve.

[Nico-rwtl]

Pavel says to do one arm swings for 2 days, then do 2 hands swings on the third day (Simple prog)

[slipperyblueclay]

New subscriber here! Love your perspective. I went to an introductory kettlebell class with Strongfirst in 2014, but I am so impressed by kettlebell sport as well. I have lost my German language skills from high school- now I get the name of your channel.

[Raventommm]

Is it not that you do the halo, goblet sqaut and glute bridge at the beginning of the workout to warm up? Thats how i always have read it....

[TheCokee]

I have yet to read Simple and Sinister yet (its on order!) but this just seems like a lot of wasted time to me. 15 seconds work and 45 seconds rest? I can get this workout done in 8 minutes (2 tabata sessions) and accomplish over 100 swings in that time. Maybe Im missing something here so I guess I'll just see what the book says

[ChromeForDays]

Now I don't feel so bad when the TGU's leave me lying on the floor for a while afterwards, too. :D I'm not alone, haha!

[MikeXCSkier]

Einfach und unheimlich! It sounds more ominous in German (thanks, Google Translate).

[roseslasher]

I went straight for a 20 kg bell and it's heavy af. As of now I can only do swings with it. It's way too heavy for me to do anything else. Would doing just swings be enough?

[Natano-vp]

Oh shit. You’re supposed to do each arm 5 times before switching lol. I was alternating 😅

[lilaccilla]

I have a lot of issues physically . So i need to star out with least amount Im assuming . and Im afraid of putting a hole in floor window or wall of my apt too 😂

[avramlevi]

Do you alternate right/left ordering of the get-ups between different day? One day you do 5L/5R next time you do 5R/5L?

[kylehobdy]

Any benefits to just doing the swings without the get ups?

[nicolatosca]

Great, but isnt the right version with One Hand Swing?