IKFF Kettlebell Coach REVIEWS "Simple & Sinister" by Pavel Tsatsouline

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Pavel Tsatsouline is beyond the shadow of a doubt one of the most iconic figures when it comes to kettlebell training. He popularized the kettlebell as a neat and nice package for fitness enthusiasts and marketed it to the western world.
If it wasn't for him, many of us wouldn't have probably discovered the kettlebell and with it, one of the most powerful tools to get in shape - with a host of other benefits attached to it.
His workout regimen "Simple & Sinister" has been requested mulitple times on our KZbin channel, hence why Gregory now takes up the task to give his honest feedback and review about the workout program and the idea behind it.
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[@Abernathythedull]

Pavel came out with an updated book. It looks like you're using the older book. For example, the "100 swings in 5 minutes and 10 getups in 10 minutes" no longer applies until after you can do all the reps with the 32kg bell. Then you're only supposed to target that timeframe just once a week. If you follow Pavel's new recommended progression, it would take about 10 months to reach the 32kg bell. So for 10 months you're not on the clock at all, and you're not supposed to start the next rep until your heart rate goes down. Also gone is the "every two weeks use a lighter weight and do as many swings as you can." I just started Simple and Sinister about 2 months ago. Initially I thought Pavel's recommended starting weight of 16kg for men was too high. In the book, it does state you're supposed to learn the movements before you start the program. It seems a lot of people skip this step. So before I started the program, I "greased the groove" with 16kg two handed swings. Starting with just one or two reps. I also started with naked turkish getups, and was surprised at how high my heart rate would get with no weight at all. Then I started the getups with a 15lb dumbbell until my body learned the movement. Then I progressed to a 22.5lb getup and started one handed swings with the 16kg bell with low reps. I did do some swing reps with the 22.5lb bell but pretty quick it felt way too light, as if I was wasting my time. I also started doing some goblet squats starting at 22.5lbs. I fiddled around like this for a few weeks, I wouldn't do it every day, and nothing I did would count as a workout. I was just learning the movements. Then I started a two week process of actual workouts to get me up to day 1 of the official Simple and Sinister program. I did the workouts with whatever weights and reps I felt most comfortable with, averaging about 4 days a week, and over the 2 weeks I inched closer to the 100 swings and 10 getups at 16kg. The day I could do that I count as my day 1 of Simple and Sinister. That day just happened to be January 1st. I didn't think I'd be ready to start on the 1st, but my body surprisingly adapted to the reps and weights quickly. I wouldn't say I'm a fit person, never really have been. I thought I would struggle with 16kg getups. But I think my body just had to learn the movements, and the muscles used for the exercises needed to be woken up. After about a week of S&S I tried the 24kg bell for the turkish getup. I failed miserably and wondered how I would ever do it. But a month later I was able to do it and it was much easier than I thought it would be. Again, I think my body needed to learn the getup movement better. My original failure was probably more about technique than strength. So now I don't think 16kg is a heavy starting weight. However, I do believe one should "practice" the movements with lower reps and lower weights if possible, until good technique is achieved (which is actually a part of the book).

[@thh3439]

I did something similar, 4 weeks of one arm swings with 12kg along with BW getups, the 16kg felt fine afterwards

[@lebe-stark]

Thanks for the input; I guess I didn't come across the revised version. - Gregory

[@ricardotijerina886]

@Michael Fitzpatrick 12,14, or 16kg. Your age, are you healthy or recovering from injury/surgery should also be taken into consideration. For women, a 8kg is the recommended starting weight...

[@szaboaustin5642]

I know I’m replying to a 6 month old comment, but I just wanted to say that was very well said, and I’m glad you eased into the program. I just recently started my S&S journey. However I’ve been “lifting” for years now. So my entry plan into this challenge is a little different than yours was. In the book Pavel states you must “own” the weight you are currently practicing before moving on to the 8kilo jump for gents, 4 kilo jump for females. So that’s what I’m doing now. I definitely own the 24kg one arm swing, but my 24kg TGU is still a little, for lack of a better term, wobbly. I’ll continue to drill with 24kg on both until I’m confident “the tortoise has caught up with the hair”. When I own the 24kg get up, I will start the official program by adding 32kg into my sets as prescribed by the S&S protocol. Again, I’m glad you took the steps to own your weights before progressing. A program like this weeds out the impatient. But people like you, who are patient, enjoy the rewards of solidified gains. Keep working hard!!!!

[@franzneubauer6877]

Thank you! Great insights.

[@arsebiscuitsandwine]

I know this is one of your old videos, but it is really encouraging to see an experienced kettlebell coach address some of the issues in the original version of the book. I have been training simple and sinister for several months, but it has always been as an aside to long distance running training, so my progression has been slower. I'm totally comfortable with that, as it fits my goals, but one thing that always bothered me was the unreasonable expectations for how your heart responds to kettlebell training. One of the first things you learn when you really get serious about long distance running training is that your heart does not care what your body is doing, it only responds to how much work your body is doing, regardless of what that work is. As someone who takes heart rate training very seriously, I knew from the moment I started simple and sinister that the heart rate expectations in that book were wildly unreasonable. I want to make it clear as you did, that I don't necessarily think the program is bad, I still do simple and sinister every day that I don't have a hard running work out, but I find it incredibly encouraging that my own intuition about what was wrong with simple and sinister, at least in the first version of the book that I seem to have, is shared by someone who teaches too.

[@ash-li6gv]

I’ve been training S&S with 40kg. Started with 40 lb and slowly made my nervous system stronger to handle such weight for swings and get ups with ease

[@timharmoni1846]

Really putting out some good content lately, Lebe. So much murkiness in the kettlebell universe and you are helping to clear the fog. Cheers.

[@lebe-stark]

I appreciate that Tim! - Gregory

[@SheriMorgan]

Brand New to Kettle bells beyond normal leg exercises… This is amazing & definitely subbed!Thank You for the great book review! Love&light from California 💗💗

[@lebe-stark]

Welcome aboard Sheri! - Gregory

[@jonathanfrost944]

excellent as always. I really appreciate your approach. I am a big Pavel fan but am currently working with GS. Very different approaches for different goals and different folks. Thanks again for the great content here!

[@lebe-stark]

You're welcome Jonathan! - Gregory

[@noahlarch9696]

I worked through this a few years ago and enjoyed it. Lately I've been using his program from Enter the Kettlebell and I like it much more

[@lebe-stark]

Thanks for sharing Noah! - Gregory

[@yandoru]

Perfect! Thank you!

[@david.leikam]

It’s like a musician, when you practice scales and rhythm daily… you are ready when you hit the stage in front of a large audience and perform well. 🎶

[@starkraft2506]

FANTASTIC review. As you said, healthy criticism is not disrespect. I think you did a great job of identifying some of the legitimate concerns in this programme, even though it is built by a true master who absolutely knows what he's talking about. I think intended audience is the #1 overlooked item in so many training programmes, and you do a great job of addressing how Pavel's very tough attitudes and programming may need some softening around the edges for people who do not have the kind of athletic and/or professional background and mindset that a lot of his writing caters to. On a similar note I'm having a ton of success right now with Pavel's RELOAD barbell programme, because most other powerlifting programmes seem written for unemployed 20 year olds on juice. As a working father I don't have the time and recovery to handle those volumes, but respond great to the more frequent and steep weight increases of RELOAD. There is no perfect programme for everyone, and the fitness industry would be so much better off if more trainers and clients alike recognized this.

[@johncreet1254]

I have read the book and found the suggested weights surprisingly high - so your take on that topic was very useful. For me, one important aspect that must be relevant is the person's own weight. It is pretty obvious that all other things being equal, a heavier person is likely to be stronger in absolute terms than a lighter person. Age must be another relevant aspect of this. I say both these things because I weigh only 65kg and am also now in my late 60's. Over the last year my fitness has been decimated, but before that I used to go to the gym regularly and could do 4 or 5 TGU's with a 16kg KB with each arm. The biggest problem for me was getting my arm vertically above my shoulder, so I really couldn't imagine ever being able to use a heavier bell - it might also be an injury risk.

[@lebe-stark]

We always believe in starting light first; especially when we get a little older. - Gregory

[@Ozombie666]

Really good analysis, thanks.

[@lebe-stark]

Thank you Olivier! - Gregory

[@dannyelliott1512]

Looking forward to hearing your thoughts on this book. I progressed to the 32kg and I was taking on sets 1 with the 24kg, sets 2-9 were with the 32kg and the final set 10 was back to the 24kg. I felt strong. I progressed this way and I was possibly around 8 weeks away from just using the 32kg following the cycle outlined in the book. I injured my rear shoulder initially from the single arm swing with the 32kg and it was during the swing, man it hurt like crazy and I dropped the weight instantly. I took time off and went back to just using the 24kg until I felt strong enough, and this is when I found your (Lebestark) training videos, because I felt doing S&S five days a week was tough. Then about a month later I started to feel something was pushing against my lower abs, it felt like blowing a bubble with a piece of bubble gum, and it got worse over a week, and this pain was always after an S&S routine. That’s when I decided to stop doing the S&S. I got stronger for sure, I followed the warm up routine and I still use that part to warm up actually. After the second injury, I just sat down and I had to give it a rethink, my body was telling me something isn’t right. I can look back and say with a different warmup routine (like your IKFF routine) may make a difference, but I know I don’t want to be injured like that again, in total I spent 3 months total injured over an 8 month period. In my opinion the warm up routine is okay but when I started to use the heavier weights like the 24/28/32, it just wasn’t extensive enough. I trained with kettlebells 8 years ago to help with knee rehabilitation after several operations and that gave me a head start with the S&S book, so I progressed very quickly, but I don’t think my body was prepared properly, and I can only look at myself and not blame the book. A year on, I’m very happy I tried it, and sometimes I train hard style for the power and speed, but the majority of my training is focussed on the sport style after seeing you and others like Dennis V, Steve Cotter... I like the endurance aspect. I’d recommend to anyone, learn both hard and sport style because you’ll find benefits from both. 💪🏻

[@lebe-stark]

Thanks for your insight Danny! Being injured for so long shouldn't be the norm. - Gregory

[@saurabhbhardwaj6753]

Pavel is a legend. His style is sarcastically hilarious. Saw his video many years ago and Kettle bell has been in my gym ever since. Guess this is the older book you have reviewed

[@shaunroach7829]

Former 15 year power lifter turned cyclist. I bought some kettlebells in 2020 and used them. Once the gyms opened up they were dust collectors as cycling is my priority. I’ve shifted thinking and training and am back on the kettlebells in the last 3 weeks and discovered your channel!!! As a 45 year old male weighing 225 pounds I was sure were to start again. Your channel is a blessing for newbies and I’m like a sponge absorbing what I can!!! Thank you Lebe for the clear and concise information, a big thank you and you have a new subscriber from 🇨🇦

[@lebe-stark]

Appreciate it, brother!

[@renaud_gagne]

Lebe Stark, it's interesting to watch this video (especially the weightpart) after your class on Hard Style.

[@The-Contractor]

Yes, differing opinions can co-exist and this in no way negates the fact that some opinions are supported by more/better facts than others. In this match up, Lebe Stark is a distant second, if even that high up in rankings. Stark's "claim to fame" is who he studied with. Pavel was/is the proverbial "tip of the spear" in this arena.

[@gnomenorthofthewall1982]

Great Video! Really cool to see your level of coach to do open minded review on a book from Kettlebell legend. Side comment, "Kime" can mean also tension, especially hardening your "hara" meaning core.

[@lebe-stark]

Thanks for the feedback! - Gregory

[@pearlluber5849]

Disagreeing and discussing an issue is a very good thing as long as both of you are trying to clarify the truth. It should be a compliment to agree and disagree. Thank you for these talks. Your lessons are wonderful

[@kentchristen6048]

I just came across this video today (not sure if anyone will read this comment), and I'm between simple and sinister goal weights right now. I started this after recovering from a broken right forearm at age 49. My starting weight was a 12 kg kettlebell, but I rapidly progressed to a 25 kg. I was there for a while, then progressed to the 35 kg, but had a forearm injury (soft tissue) that was hampering me moving forward. I hit the simple standard about two weeks before I turned 50. I was working toward trying to feed in a 41 kg bell, but had issues with that. I wasn't able to get past it by the time my 51st birthday rolled around. About a week later, I caught covid (delta), so I basically stopped working out for about a month while I recovered. When I got back to the gym, I dropped back down to a 25 kg and stayed there for about a week, then started feeding in the 35 kg a set at a time for both exercises each week after. I hit the simple goal again about a month ago. I'm now up to a 41 kg bell and at the point where I do the first set with the 35 kg and then switch to the 41 kg for the last four sets. It's not easy for me to do the exercises, so I'm probably camped here for an extra week or so. When I can get all of the sets done, I'll start dropping the time for the swings a set at a time. When I get about a week out from hitting the time standards with the 41 kg, I'll order the 48 kg. My goal is to hit the sinister goal weight and times by the time I turn 52 in November.

[@ericboberic]

I read it. Good for you, man. Keep up the good work!

[@Arron-S]

Did you hit it?

[@kentchristen6048]

@@Arron-S no, unfortunately. I’m still working toward it.

[@NoManIsAnIsland84]

I worked upto the "Simple" standard from 20kg with 4kg increments took me about 6months. Earlier jumps were harder then latter ones i.e. 28->32 was easiest. I think this is partially because technique /core got better/stronger with time. This was my first time doing a KB routine

[@thh3439]

I'm so glad you didnt tear this program apart lol, I'm 8 weeks in and loving it 😬, hitting it 5-6 times a week and added pull ups and lunges as accessories, if everything goes to plan I should be doing the 32kg by November 🤞, thanks for the content

[@longtoe]

It is a good program. Keep up the great work!

[@niho9370]

What weight are you doing now?

[@thh3439]

Hi Ni, currently: One arm swings 16kgx80 24kgx20 Getups- 16kg×6 20kgx4 Started on 28/12 with 12kg swings and BW getups, I learnt the getup from Kats dojo, she does a 10 part course on it which breaks down each step!

[@lebe-stark]

Keep going mate! We're not into tearing things apart; just critiquing them and sometimes maybe disagreeing respectfully. - Gregory

[@niho9370]

@@thh3439 could you send me a link to Kats video? I can't find it. Thanks :)

[@gustavogranha3163]

Please Mr. Stark, do the review of "The Quick and the Dead" (Pavel Tsatsouline). Thank so much and best regards from Brazil!

[@ianheding7830]

estou aqui ... comprei meu primeiro Kb 16 kg em 2008.. estou com 58 anos agora ...mais quase todo dia usa... abraços

[@lgonzalez8635]

The book says to go timeless at first or judge sets with the talk test. And anyone starting out or training for any amount of time should have a coach to help correct their form. I started with the russian kettlebell challenge. Once I was able to press the 48kg, swinging with the 32kg wasnt a huge deal other than the fact that it will get you in great shape. Pavel says once you can do timed “simple” move into something else like build up your deadlift, take on the instructors certification. And once you can deadlift 500+ you will toy with the 48kg. I use the 48kg now for heavy get up days and push presses. All the goals are totally obtainable, they just may take multiple years to get there. This is not a year goal for the majority of people. But like pavel says, he doesnt want people who get obsessed with the new fad and quite following his stuff anyways.

[@ulricwhyte]

Terrific review brother - I remember being horrified when I first read his weight recommendations for the average man 😅. 11 weeks after chemotherapy/radiotherapy (mon-fri for 6 weeks) I'm happy to be single hand swinging 20kg for 5 mins and 12kg for 10 x Turkish Getups. Anything more than a 12kg for the Getup would simple lead to injury. Absolutely love your channel ❤

[@lebe-stark]

Thank you Ulric! - Gregory

[@johnmitchell8487]

Get the revised book on audible, I think it's like $4. The time standards don't matter until you can hit the time standards with a 32. I'm currently using the 40 for both 4 times a week and I have never timed myself and don't ever plan to.

[@girea75]

I totally agree with Denis about kettlebellfit weights. I do the with my coach when it comes to doing fitness with kettlebells. In Russian we call ОФП , General Fitness Training.

[@luisorlandotorres3468]

Great video...and liberating too. Do not feel like a "sissy" anymore. 😁 Started with a 12kg for a week, 16kg the second, and now using an 18kg. Most likely will stay with the 18kg for one more week at least. I have no problems with the swings but the TGUs are not as crisp and smooth as I would like to. Still having fun doing this program. Was doing it 6 days a week but now, after listening to this video, may scale back to alternate days. Thanks Gregory!!!!

[@happytrees4734]

As far as I know, Steve Maxwell introduced Pavel to the Turkish Get Up. He was doing a lot of them (in several variations) with his BJJ students at his studio, Maxercise.

[@lebe-stark]

Interesting; thanks for the input! - Gregory

[@blakerainwater6036]

@@lebe-stark That is correct. I believe Pavel gives Steve credit on Joe rogan's podcast and in the Simple in Sinister book. Steve got it from reading old time strongman books. I believe specifically George Hackenschmidt's book, but possibly someone else.

[@areyoulying4937]

I love hybrid! It keeps me fresh and training. For me form over weight. With one I’m achieving the other, but I do love cardio type training.

[@Romulu5]

I used in the gym 16kg and 20 something. I wanted a short, highly effective at home training, especially after I gained weight during the lockdown. I ve decided on kettlebells. Went with a 12 kg, and I m focused on form (thank you Lebe). I can do an hour with the 12 kg, but that does not matter. My interest is not power, strength but conditioning, weight loss, with proper technique. I will get a 16 kg, but I will stop at that. I ll just increase intensity, speed, or number of reps. I have already experienced weight loss, leg balance improvements (doing shadow boxing also), strength (legs, core, arms) and I am amazed. I aim for consistency and be injury free. I Don t feel like a sissy for using smaller weights. Hahaha. Thank you.

[@lebe-stark]

Thanks for sharing! - Gregory

[@alteSchuleRap]

I've also doing S&S in combination with pullups/chinups and some carries. Started with 16kg 4 months ago, now working my way up to 28kg from 24kg. So far so good, no injuries doing this 5x per week. A review about the updated version would be great. Thank you.

[@Candyapplebone]

Any noticeable improvements to your physique or how you feel day to day yet? What’s your workout frequency?

[@alteSchuleRap]

@@Candyapplebone Hi, sorry for the late response. Physique improvements are visible (smaller waist & some minor muscle building). I combine S&S with some loaded carries and chinups/pullups. Since S&S is not exactly used for hypertrophy, the real gains are being made in terms of strength. I started with 16kg and have arrived at 32kg (+ good technique) after ~ 6 months. Frequency = 5 times/week. HTH

[@finn8598]

I was doing this some years ago. The constant volume of one handeds Swings gave me golfers elbow. Suffered with it for years after. I can't be the only one

[@bobdole7292]

Check your form. Your arms should only stop the bell from flying away. All the force exerted on the bell to propel it should be glutes and legs. I didn’t practice that initially and had issues all over my arms and shoulders , including elbow

[@frodenilsen10p]

Been consistently doing S&S with 40-44 and 48kg for a long time now. Now working to complete Sinister. Absolutely no issues with shoulders or other body parts because of this protocol with the heavy bells. And I've become a lot stronger by following Pavel's methods, were as before I met my current kb coach I did more of a GS style, my strength progression was nowhere near. So from personal experience, it's definitely some benefit to hardstyles max contractions over GS. Now, hardstyle is not a sport, it's a system for developing strength and power. If that's your goal, then HS will give you the most bang for your buck. If G Sport is your goal then do GS. Also I do kb to aid my BJJ/MMA training, former pro MMA fighter and currently BJJ brown belt and 10th Planet Jiu Jitsu instructor. Not hating, just my 2cents. Trick is having a coach that knows the Inn's and out's (current kb coach is Strong First lvl2) And build up to it with time and patience. I started my S&S journey with 24kg. Think a big problem with people getting into kb, aside from not having proper coaching and form, is that they think they will be fit by tomorrow.. Slow and steady wins the race. 😎

[@frodenilsen10p]

Sherrington's Law of Irradiation "A muscle working hard recruits the neighbouring muscles, and if they are already part of the action, it amplifies their strenght. The neural impulses emitted by the contracting muscle reach other muscles and 'turn them on' as an electric current starts a motor"

[@lebe-stark]

Thanks for the great feedback Frode! - Gregory

[@calebcomstock6697]

The thing that stands out to me about hard style swings is the extra force generated through acceleration. More force, more resistance, greater opportunity to develop grip and core strength maybe?

[@lebe-stark]

You may be right! However, in scientific views, it remains a debate wether doing exercises more explosively leads to greater benefits. - Gregory

[@silveronthehill]

Kime can also be translated as focus. My reading of S&S is that the kime means effort and focus. I didn't necessarily get aggressive from it. I found the program a bit too minimal for me

[@javierpazR]

Thanks for the review and input on the weights chosen in the book, which may not be for everyone. My experience after 6-7 months following the program, I progressed to the 32kg tgus at 70 kg bw. After starting using the 32 kg for the get ups I got quad tendinitis probably from the lunge part of the tgu and also from doing the same routine 4 to 5 times a week. Probably it was a technique issue but I also trusted the program too much to slow down when I felt something was wrong in my knee and now I have this damn injury 😅

[@silviacretu4598]

Wow 😳

[@thanasiskazantzis1570]

I will like to share my expirience from 10 years that i am following Pavel methods and programmes. I never trained with a barbell(usually testing some lifts) yet i can deadlift 230kg and bench press 120kg, i know that this number is not something spacial but consider that my main training weights is 24-48kg kettlebells and the olny exercises that i do using the HS method is double clean n press, swings and get ups(basically i rotate Kettlebell Strong and S&S). GS and HS are just two different styles that promote diferent results, both are equal and it depents on theindividual goals what style he/she will follow. Pavel writes that for a avarage lady the recomended weights are: a 8,12,16 meaning she will start with 8kg for get up and 12 for swing and progresively through the program she will achieve the simple goal, meaning 24kg swing and 16get up, but this could take a year or more. Same goes for avarage man 16kg and 24kg. The simple goal is something that if you read the book carefully, follow the program, dont rush through it, it is achievable. The sinister goal from the other hand is something that needs dedication and could take more the 3 years to achieve. Stay safe and strong

[@lebe-stark]

Thanks for sharing! - Gregory

[@ryanede3447]

Ive just started S&S and going to try 4 days a week as i do BJJ 2 times a week (white belt). Think this is enough as also work full time outside. Think the programme for me gets rid of procrastination, i use to choose different exercises and not stay consistent this would hinder any progress and before long id give up.

[@ShapochkinKirill]

Thanks for the video! Was very entertaining..i was smoking in the boysroom and laughing... I don't know if I missed it but need a clarification. You perform all swings with hand change and rest and then do all TGUs? P.S i like your respect to the master but still doing it your way style .

[@lebe-stark]

I was actually confused with the S&S as well at first. You do 100 x Swings first. We do 10 sets of 10 with enough rest in between. Then you do 10 x Turkish Get Up (5 L/ 5 R) - Gregory

[@slackdark]

Thanks for your review. I came to s&s after listening Pavel to Joe Rogan. Prior to that I used to do yoga+calisthenics. I still keep the yoga part but just doing s&s for the time being. I found swings relatively easy. I did start with 24kg bell 1 year ago. I can now do 8x10 1 arm swing. It is challenging but doable. TGU however is a different beast for me. I am at 32, which feels relatively easy except for the roll to the elbow. I did approach the program with a series of stifnesses that a combination of kettlebell plus specific stretches fixed. So for me the program is working since I do feel better, stronger and less fatigued. I do agree with Brett Jones: "before doing any kettlebell it is important to clear the bar in certain movement pattern". Especially hips and shoulder have to become resiliant. Those days my main criteria for advancing to the following weight is to master a previous one. For example 2 or 3 TGU in a row without feeling fatigue.

[@lebe-stark]

Thanks for sharing! - Gregory

[@jimm4342]

Mark Wildman, Pavel, and you seem to have an understanding functional training. You look at it from a slightly different point of view. I subscribed to your channel because of your point of view is useful and intelligent and therefore useful. Thanks. Please continue to agree and disagree and give us an opinion which will work for Joe normal.

[@lebe-stark]

Thanks for sharing Jim! - Gregory

[@finn8598]

Don't forget the Great and Powerful Dan John. 👍

[@ryanj9571]

Interesting REACTION video. Maybe you could do the program as written in v2.0 for 6-8 weeks and give a proper review? I have found the program gave surprisingly good results as supplemental training to rock climbing

[@lebe-stark]

A good kettlebell program can always be beneficial to other sports. 💪 - Gregory

[@Emporer860]

I’m now at 28 and 20 kg. With 74 kg bw, the 48 kg sinister goal seems insane for me 😅

[@einsteinorwell]

I would never listen to Pavel's weight recommendations for beginners. They're simply not realistic or sustainable for the majority of people. You have a lot more common sense than Pavel. You care about the safety of your students.

[@lebe-stark]

To be fair, he revised his statements because he listened to his surroundings. I agree though that his weight recommendations back then were silly - and lacked experience. - Gregory

[@SuperCucko]

I'm a fairly small guy (81kg) and i think the weight goals are achievable. When i started s&s last year after my gym closed, all I had was my trusty 24kg. I just started with about half the daily volume in the book and worked up from there without much trouble. I did have previous coaching on swings and was fairly strong from consistent barbell lifting. If you're going from couch potato to trying to achieve Simple you'd probably want coaching or a long time practicing with lighter weight. Now i'm doing about half my sets with a 32kg and i'm confident i'll hit at least "timeless Simple" from the new book sometime this year. I could go back to the gym but i'm enjoying just working out in my bedroom.

[@somerandomperson8282]

If you think 81kg is "fairly small" then you have been reading too many alpha mens magazines and have lost sight of what the averages of the human bosy are. Super Welterweight MMA fighters are 80KG (George St. Pierre for example) and ripped to hell and back... are they "fairly small" vs the average guy? No, of course not.

[@NeilHaskins]

Just to the point about hurt forearms and pain 9:00, at least in Enter the Kettlebell, Pavel explicitly states one shouldn't progress to where they're banging up their forearms: "Bruised and swollen forearms are a sign of impatience, not toughness." Sure, he talks about not being a sissy and such a lot, but he's also quite explicit in instructing people to progress gradually and ensure correct form so they don't hurt themselves.

[@lebe-stark]

I would agree and disagree with Pavel on this issue. Bruises can also be signs of learning; a natural progression for many people trying to master the Clean. 💪 - Gregory

[@heuw7379]

good video

[@lebe-stark]

Glad you enjoyed

[@wachtlerviktor]

With about 25 years of weight training experience and 7 years of kettlebell practice I did S&S from August to November 2020. Moving up from 24 to 32, got the Covid in the meantime (nothing serious) and finally I hit the simple standard a couple of times (I think I will do it in the future too). I do not want to go beyond that, that was enough at 75kg bodyweight. This is not for beginners for sure.

[@lebe-stark]

Thanks for sharing Viktor! - Gregory

[@thomaskoster2327]

New to Kettle bells. I have not progressed to TGUs yet.

[@lebe-stark]

You don‘t even have to, friend.

[@thomasfahey8314]

In regards to the study of explosive training with athletes, is it possible those individuals already had a high degree of explosiveness and so didn't have room to grow?

[@cocobread2569]

im looking for a routine to get in shape, im 26 havent done any working out in few years and was wondering if this kettlebell thing works? seems so simple! other have recommended Calisthenics, what do u think is best to get in shape, u know, better physique and overall health.

[@ghostoftsushima936]

Just check Caeoline Girvans ketllebell workouts , and if you have dunbbells , she has only dumbbell workouts too. She is in youtube and everything is free.

[@MrWolf__]

Hey I, m glad you have touched on that about mentioning sissy. I, m sure he mentions using hand cream as sissy in enter the kettlebell.. Like you said I guess it's his style... But there is no way I will ever stop use morning and and night moisturiser.. On my face lol Comrade.. Just don't tell Pavel! 😉

[@jjunaree8251]

With proper diet Is it a good program to use for fat loss? Just buy 12 kg kettlebell and want to try this program.

[@lebe-stark]

It is!

[@rinkuhero]

two comments, first, i think that stuff about being a sissy about making fun of weak people is an act. i don't actually think pavel is like that in real life, it's just sort of a "character" he plays in order to make russians and kettlebells seem tough. if you watch the video version of the book (which is available for free on youtube, you probably have seen it) it's even more obvious that that stuff about him making you into a man is tongue in cheek, it's almost as if he's making fun of the tough russian stereotype. i have the feeling that when he coaches people in real life he isn't like that at all. there is another book by dragon door, the same company pavel works with, called convict conditioning, which has a similar 'tough guy, i'm a hardened criminal convict who learned these moves in prison' bit. but it's obvious just a bit, it isn't how the author really is. so i think perhaps dragon door itself pushed him to write like that for the book. second comment is i read this book a while ago. my own main criticism of it is that a (turkish, or whatever we call it now) get-up is hard for a complete beginner to kettlebells to learn. like that it teaches you to do such a complex movement before they learn the clean, which while also hard to learn is a whole lot easier to learn than a get up. and putting a heavy weight directly above your head is intimidating to people new to kettlebells. it is a very good exercise but since it's something that is so skill-based, people getting into shape often just need to do some goblet squats to get in shape and get comfortable with a kettlebell before they start messing around with stuff like the get up. i think the reason he uses it has to do with his own penchant for minimalism. he once said his own workout is 100% kettlebell swings and dips, and has been for decades. he doesn't even use the get-up himself to work out, and his own workout routine only consists of two exercises. i like minimalism at times but saying you only need 2 exercises (even if they do technically cover every muscle in the body) your whole life feels somewhat ridiculous.

[@enenalan]

The tough guy thing is a complete act. You'd have to be willfully dense to take that seriously. I mean for fricks sake, the man poses with kettlebells like he's waiting for Leonardo di Caprio to paint him like one of his French girls. The man clearly has a sense of humor!

[@isthi000ify]

👍👍👍

[@jamesmcnary4939]

I agree that the weights are heavy. But if this is your daily workout and you stay strict on form, you’ll be moving some serious weight in a few years.

[@david.leikam]

Pavel is HARDCORE! 🤣👍

[@MrAchillesM]

Hi Lebe. Your critique on the "all out effort" is completely missplaced. What you suggest is that a slow swing may be of equal effectivenees as a fast, "all out" swing, with the added benefit of a lower injury risk. That is not what these studies say. Bruce-Low & Smith (2007) say that slow, heavy barbell movements are better than an explosive movements (plyometrics, etc). The study DOES NOT say that a slow balistic movement is better than an all out balistic movement of equal resistance. Similarly, the baseball study by Newton & McEvoy (1994) DOES NOT suggest that slow medicine ball throws are equally effective as explosive ball throws, it says that a 6RM bench press is better than explosive ball throws. Applying these to the swing, it suggests that a slow but heavy deadlift is better than a fast, explosive swing. But between a fast and a slow swing, it is undoubtedly better to do a fast swing, if the goal is strength and power. That's what the compensatory acceleration principle suggests, which is very well established in the literature. This implies that if the goal is strength and power, a slow, heavy deadlift is better than an explosive swing and a slow and heavy, squat is better than a KB jump. Having said that, usually mixed methods lead to best results, depending on whether diminishing returns have started to occur from e.g. heavy lifting, in which case ballistic movements, jumps, throws etc definetly can assist without taking more from the athlete than they give back.

[@lebe-stark]

Thanks for sharing and providing great insights! It’s an old video; I’ve learned a lot since then and see things a bit different now. I also remember contradictions in the reference studies of that meta analysis I’ve talked about. - Gregory

[@willpanuska731]

On the weight recommendations, it’s important to remember that it would take about a full year of training if you start with the recommended 16kg and stick to Pavel’s schedule for weight increases. So it’s not like you have a raw beginner trying to swing 32kg on day one.

[@vicenteiranzo3483]

I think both styles are cool. If you really carefully read SS though it’s legit in my opinion and I like GS a lot as well. Kinda a cobra Kai scenario going on here. Remember you need yen and Yang my son.🤘

[@lebe-stark]

Thanks for sharing Vicente! - Gregory

[@damodharan6118]

Hi brother you say some things in the beginning of every video I don't understand it but I like the language you speak what is the name of the language you speak

[@lebe-stark]

Swiss German. :) - Gregory

[@DerekVerLee]

What's the theory behind giving ANY weight recommendations for men or woman without taking into account that person's weight and size?

[@lebe-stark]

It‘s based on experience with the equipment. - Gregory

[@cameronmiller6240]

One thing I'll say is pavel is a strength guy and you are more of a endurance guy so i think you could be a bit more precise with your words, sets of ten with long rest makes sense from the perspective of maximum power/ strength generation.

[@claudiucosar]

great review coach! i consider myself quite trained by now(~4 years of calisthenics and weighted calisthenics) but when i tried doing for the first time the turkish getup with a 20kg KB i couldn't do more than 2 with a proper form on one side....insane....32kg??? as Pavel recommends it's just making you feel like shit and small...wth.... 8->16kg women 16-24kg man >> more realistic, i need proper form and technique before WEIGHT...in these coordination/balance/power exercises... thanks

[@Jenjak]

I started as a beginner with S&S and started right away with 16k... I immediately understood that I would not be able to do the TGU with 16k soon ^^ Swings are fine, I can even do them with 20 or 24. But TGU are no jokes, first time I tried with the 16k I thought I would kill myself xD

[@lebe-stark]

Thanks for sharing Alex! - Gregory

[@aubreygmcghee]

The philosophy of his programs are a major pull for conditioning and a grinding press to develop maximal strength. You bring up testimonies of those who express an injury with the recommended weights. This is highly subjective with many factors at play such as not using proper form or not truly selecting the correct weight based on the tested recommendations. Also you say he says to go all out with every rep but yet you fail to account for the fact that he is doing this with 70-80 % of 1 rep maximal strength. Because you are only using 75-80% of the weight you can maximally lift it does not put the level of stress you specify. As far as working out every day again you are not using maximal strength on any rep or set and you are told to never max out a lift in terms of reps but to leave energy in the tank. This eliminates burn out or over training. The idea that there is no sports benefit with plyimetrics is just rediculous. There have been plenty of studies for years that have shown the benefits and he even references many such studies in his materials. Much more to say but I will leave it there. You took a big risk critiquing Pavel's material as he is probably one of the leading experts in the field and you probably aren't going to benefit from this video as it only shows your lack of understanding.

[@lebe-stark]

Thanks for sharing! I don't think there is any risk involved in reviewing (or critiquing) anything as long as it's done respectfully. - Gregory

[@gripandhikekettlebells]

Until you have actually done the program you can't know how good or not good it is.

[@ajsingh5066]

Pls show some practical stuff instead of long lecture 😀

[@brianserious]

Ring bells same thing were used in the 1800s

[@snorelax3908]

I really don't think the literature review you cited is saying much of anything really. They even conclude this isn't a well researched area.

[@kevinherlihy9471]

If you go above your fitness weight to workout…’your body will not be gracious’.

[@REANIMATOR067]

I think you will have to use hardstyle when going heavier that's why 'sport' only use light weights. simple standard is not that tricky. It shows me that you don't need to go beyond hardstyle for strength and in fact you get much better results with it if strength and power is your goal and not just rep count. Also remember, the sinister goal is a truly elite accomplishment or feat of strength one that only a select few have managed and they goon the sinister list on the Strongfirst website. having said that I have heard of an 11 year old who performed simple and sinister with a 44kg. death by 1000 cuts is exactly that, death! train to get stronger and go heavier with a good hardstyle coach and your benefits will be far greater in my opinion. respectfully disagreeing with you.

[@lebe-stark]

Thanks for sharing brother! Do you honestly consider 2x32 kg as light weights pertaining to the Sport? - Gregory

[@williamwallace3780]

There seems to be a contradiction in the book like: >if you don't do a lot of weight you are a sissy boy >but also here's lots and lots of safety stuff because it's a bad idea to treat weight progression like this

[@ramunaskavaliauskas2533]

Might be kettlebells are from China…

[@girea75]

My kettlebell trainer doesn't respect him at all.

[@girea75]

Pavel is not a reliable source of information about kettlebells. None of the most serious and best russian kettlebell lifters consider him as a trustworthy coach. Vasiliev, yes, Denis is a real and one of the elite Russian kettlebellers. Pavel is just making his business on teaching what he knows poorly!

[@lebe-stark]

I've heard this time and time again that Pavel's teachings aren't really that appreciated in Russia. Any additional info as to why you're coach doesn't like them? Curious to know! - Gregory

[@girea75]

@@lebe-stark Gregory, I love what you are doing. I admire your professionalism , clear and explanatory way of presenting information about kettlebells. But as to Pavel, well he is not considered as a professional in kettlebells and in martial arts because he was not awarded the of the Master of Sport in kettlebells. And degree is crucial in my country if you want to teach kettlebells to anyone. He has never achieved any serious results in kettlebells namely. No participation in local competitions or championships. And in terms of his martial arts skills is also obscure and unverified information. Denis Vasilyev, Ivan Denisov, Serghey Rachinschy, Serghey Rudnev, Ivan Markov, Johny Benidze these are serious, respectful and honorable kettlebell athletes. They are the elite!

[@lebe-stark]

Thanks for sharing! It's an interesting dichotomy to see Pavel's reception around the world. Please say hello to your coach from me! :) - Gregory

[@girea75]

@@lebe-stark Thank you, sir for your devotion to kettlebells and professional attitude to the training without extreme and marginal reviews. You have great sense of humour and you are very passionate. By the way, I also like your hair style and the way you introduce your videos!

[@einsteinorwell]

Pavel Tsatsouline is full of contradictions. Steve Cotter is a better instructor overall. He has a far more sensible and measured approach to educating students of the kettlebell.

[@lebe-stark]

Agree on Sensei Steve having a better approach to kettlebells. Thanks for sharing! 💪 - Gregory

[@antonnovo695]

Kettlebells are too risky. Calisthenics is the sweet spot.

[@lebe-stark]

Why do you think so? - Gregory

[@antonnovo695]

@@lebe-stark Because even 1 single mistake in form can damage the spine /lower back. Which happens even to pros. Plus you need a kettle bell if you go travelling.

[@SuperCucko]

I'm a fairly small guy (81kg) and i think the weight goals are achievable. When i started s&s last year after my gym closed, all I had was my trusty 24kg. I just started with about half the daily volume in the book and worked up from there without much trouble. I did have previous coaching on swings and was fairly strong from consistent barbell lifting. If you're going from couch potato to trying to achieve Simple you'd probably want coaching or a long time practicing with lighter weight. Now i'm doing about half my sets with a 32kg and i'm confident i'll hit at least "timeless Simple" from the new book sometime this year. I could go back to the gym but i'm enjoying just working out in my bedroom.

[@lebe-stark]

Thanks for sharing! - Gregory

[@somerandomperson8282]

If you think 81kg is "fairly small" then you have been reading too many alpha mens magazines and have lost sight of what the averages of the human bosy are. Super Welterweight MMA fighters are 80KG (George St. Pierre for example) and ripped to hell and back... are they "fairly small" vs the average guy? No, of course not.

[@SuperCucko]

@@somerandomperson8282 Not really a great example- GSP is a freak athlete that cut weight to compete at WW. He actually walks around closer to 90kg before weigh ins at 77kg. Put me in mma and i'd have to lose about 5kg then cut weight and probably compete at LW or lighter.