StrongFirst: SFG Level I Kettlebell Technique Testing Standards

StrongFirst Instructor candidates must meet each of these technique standards when testing during the SFG (StrongFirst Girya) Certification, in order to earn the SFG Instructor credential.
The skills tested include:
Swing
Get-Up
Clean
Press
Squat
Snatch
Demonstrations performed by Master SFG Zar Horton. Narration by Chief SFG Brett Jones.
For more information: www.strongfirst.com/certificat...
www.strongfirst.com
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[@mikeparks5223]

This level of precision is why I love hard style KBs. No flopping around, just solid movements, which also helped limit injury.

[@AlteredState1123]

Thank you for setting the standard! Form is everything.

[@FitFazal]

Awesome explanation. His form is perfect. Thank you for sharing. Love from Nairobi Kenya 🇰🇪

[@missbhav]

Zar is a beast! His gym is excellent. He and his staff are very knowledgeable and make sure you are doing correct form at all times. Best Kettlebell gym in NM.

[@Rodman108]

Such precise form. Very inspirational and instructive.

[@shelleygreyrealtor]

Love these vids.....I think I've watched atleast 10 back to back. Thanks for sharing good info

[@Sunstroke112]

initiate the ascent with a grunt love it

[@ThePathOfEudaimonia]

This is one of the best Kettlebell instruction videos I have seen yet.

[@blakestanton7288]

This is a great goal to set for myself!

[@susanareid310]

Best Demonstration Ever!❤️👍

[@TheNunu5466]

nice video. thanks

[@thewoodencrossfinger]

Awesome, thank you!

[@Seven_t_]

Dude's a beast! Great form!

[@nomaanalwi9495]

Zar Hortons' a legend!

[@sabrinacampanella7267]

Fantastic

[@walterroberts2861]

This Is An Extraordinary Strategy; To Approach Workmanship; And Craftsmanship Of The Leg-The Shoulder; And Arms; Bones And Musculature Areas; Which; The Lunges; And The Squats; The Lateral Raises; And The Bicep Curls; And; The Deadlifts May Not Be Able To Approach; In Relative; To: The Joints; As Well; Learn Bone Structures; And Blue Prints In Order That You May: Perfect This Very Nice; And Seemingly Effective Procedure; Even Better!!!!🦌🦌🦌🦌🦌🦌🦌

[@Polynema]

Neat!

[@thereallkmofo]

What's a snatch sized kettle bell? Is that 24kg?

[@DivyanshKhanna]

this is the best kettlebell video

[@randalellsworth3535]

This video is very helpful, although the dark clothing with the dark mat can make it a little harder to clearly see the movements for the Turkish get-up

[@annankldun4040]

You blind? Looks very visible to me

[@nathanjones4483]

I'm doing s&s on my way to simple I do my s&s practice early morning before work can I practice the sfg 1 lifts after work or should I reach simple first and then worry about sfg 1

[@BeStrongFirst]

@Nathan Jones, the best places to ask training questions are on our online forum at StrongFirst.com/community and on our Facebook group at facebook.com/groups/StrongFirstTrainingPractice. In both places you'll find strong, committed people who will be happy to help you.

[@ash-li6gv]

Should I do all of the level 1 and 2 exercises with the simple and sinister training or should I only focus on simple and sinister??

[@skinnystrong]

Simple and Sinister can be your entire program. The best thing possible is to achieve Simple, then scale back to twice a week and add additional lifts and goals. But if your sport is demanding, don't overtrain - scale back S&S to two days a week now. And if you don't have another sport, keep things simple - do S&S. Please consider joining our forum at StrongFirst.com/community, where topics like this are discussed regularly and in depth.

[@linesangus9069]

So you are saying I need another kettlebell lol

[@activebryantsystems215]

cool

[@AlexanderHalford]

It's interesting to notice that гиревик (girevik) became an english word :-)

[@michaelbolen2118]

yes, at least within strongfirst community, with a leader who is from former soviet union :)

[@LeandrosAmarantidis]

Hello 👋. I recently got my first kettlebell 16Kg and i am (trying )doing the simple and sinister workout. Despite me being 180cm tall and 125Kg (i am still fat) I can’t do the Turkish get up. My question is if i can substitute it with half get ups and, or Turkish presses until i am able to do it or if there is another way to “train” for the Turkish get up. The other exercises i have no problem with , 16Kg seems medium weight difficulty at this time. I am at the second day of practice, i will repeat till strong ! Thx

[@juncruz3685]

you can do 100 hand to hand swing 16 each side clean & press 30 each side snacth 30 squats

[@LeandrosAmarantidis]

jun cruz thanks. I can do the Turkish get up now with the 16KG. Next month i will start with the 20KG

[@juncruz3685]

Leandros Amarantidis thats great news

[@mikebizzleuk]

i would start the get up with a balled fist. next put a shoe on the balled fist. next hold a can of soup etc build up till you get your weight up. a lot of people can't do tgu with just bodyweight due to mobility and shoulder strength. i would say 16kg is too heavy for anyone starting but it all depends on the individual

[@LeandrosAmarantidis]

mikebizzleuk thanks for the tips. I can now do the getup with the 16KG, the halos, goblet squads and russian swings i am doing with the 20KG and will soon move to 24KG. ALSO i am now 100KG i lost 25KG. The program works very well.

[@viktoriakireeva5860]

Does the free hand have to do these movements? And does one have to produce those extremely annoying “tssssss” etc. sounds during workout?

[@mastazenkei]

those extremely annoying “tssssss” is breathing , so if you don't mind passing out with weights above your head feel free to not breathe while performing this exercise

[@rowpad0wp251]

whats jade smith doing there?

[@proximadzhomolungma6815]

Здорово!

[@g49385]

No standard of fixation?

[@LasvegasrealestateOrg]

If I'm 50+ and what to do the certification i take it its 20kg Quick Question ????? on these 2 lifts would it be 2 X 20kg giris for totol of 40KGs or using 2 X 10kgs Double Clean (5 repetitions) Double Front Squat (5 repetitions)

[@skinnystrong]

All of the certification requirements are listed on our web site, just have a look. References to a "snatch size" kettlebell are listed under the snatch. If you have more questions, you may email us at [e-mail].

[@LasvegasrealestateOrg]

@@skinnystrong thank you for the quick reply _ yes for the snatch and other lifts its very clear its 20kg . my question is for when they do the double clean or squat and he is holding 2 giris. would it be 2 x 20kg giris

[@LasvegasrealestateOrg]

@@skinnystrong Thank you, You are awesome.

[@kettlebellmusclegain]

tension!!!!

[@JeddackAl]

в приседаниях он как будто икает...это такое дыхание?

[@Aidiecantwell61677]

Thought your head shouldn’t move while doing a swing

[@skinnystrong]

From the video, "The back is neutral. The neck is slightly extended or neutral on the bottom of the swing." StrongFirst recommends a visual focal point during swings; some, probably most, people achieve that by having their necks slightly extended at the bottom of the swing; others are able to maintain the same neck angle throughout and maintain their visual focus using only their eyes, but this is a more advanced skill and is not a requirement.

[@threearmedshiva7529]

I am concerned about kettlebell grip demonstrated by instructor. I know from other instructional videos (and from my personal experience) that kettlebell's handle should not be gripped like barbell. It should be loose. On the other hand with so little reps it doesn't mean much. The rest is impeccable, thanks a lot for clear demonstration!

[@skinnystrong]

@Threearmed Shiva, a kettlebell can be used for different things, and different schools and organizations and trainers have different opinions on what is best. This video shows standards to which we hold the instructors we at StrongFirst certify - we cannot speak to what others do. If you wish to know more about StrongFirst, we have an excellent web site at StrongFirst.com with many free articles that explain our approach and offer specific programs to be followed. We also have a very active, wonderful online forum at StrongFirst.com/community which you may join, and then start a discussion on the topic of how one grips a kettlebell handle. Thank you for your interest in StrongFirst. Steve Freides, Director of Community Engagement, StrongFirst

[@luisrosu3936]

Shiva...you are right... In my opinion this guy did barbell all his life...and ONLY for ketlebell for the video

[@christianmunkjensen8817]

I am also pretty sure that the instructor from Strong First, the organization started by Pavel Tsatsouline (particularly notable for popularizing the kettlebell in the modern era in the West) is doing the grip wrong and never used a kettlebell outside of this video :-D The ability of people to write stupid stuff online never ceases to surprise me :-)

[@tujoture]

Isn’t it wrong to move the hand on the ground while performing the TGU?

[@asgerbaskerville6010]

No

[@MrAndyNich]

I sorta tweaked my back doing the swing.

[@thomasmonahan1675]

MrAndyNich you gotta keep your back straight for the whole thing and flex your glutes at the top of the swing. Rest up for a bit, stretch out good, when you wanna try again, start with a 16 kg bell. Make sure your form is good before you go any higher in weight.

[@MrAndyNich]

@@thomasmonahan1675 thanks.

[@jbvincent47]

Is Ron Swanson narrating?

[@HrvojeKucic]

nice walls for learning squat technique, hard way... :)

[@Paul33780]

Маша

[@Vanjrl337]

This dude is built like a brick shit house! I need a brick shit house routine because I wanna look like this dude.

[@mtbrocks2002]

Enter the Kettlebell: Rite of Passage

[@MrCorpsy6]

Is RoP enough to be "built like a brick shit house"?

[@mtbrocks2002]

It took me from 6' @ 185lbs to 6' @ 200lbs. Mostly muscle gain. Granted, I was pretty strict with hitting my workouts and ate a ton. I'd say my build is very similar to his, but I don't know his height. After getting through it with a 53lb (24kg), even after not training them, I could bust out 4 straight bar Muscle Ups. Prior to that, I never could manage the transition phase from pullup to dip. And I did RoP with bent rows almost exclusively. Practically no pull-ups during that time. I'm now working through it with a 70lb (32kg). I just started that and it's kicking my ass. Good luck, sir.

[@mtbrocks2002]

Oh yeah, I started with a 16kg and worked through it. Then had to transition to the 24kg using push press for a few weeks until I could do the short ladders with a strict press. Sometimes I had to do a ladder with 16kg, a ladder with the 24kg, and finish with the 16kg again. It took time, but I feel strong as heck and my shoulders have never been healthier (train BJJ and I'm old, so they take a beating.)

[@Vanjrl337]

I started week before last with a 30lb to get my form down and I ordered two 50's this should get me started. So far I've just done swings, turk getup, halos, round the waist, ground to shoulder press (until I get the proper form down), front squats, front lunge, goblets and alternating pushup. I'm glad I watched this video, because in two weeks I went from one body weight pullup to 10! like I didn't think that was possible. I feel tremendously stronger in just a few weeks, and I've been working out on cables and machines for 6 months...On top of it all it doesn't bug my wrists like the barbell does, which is an added plus.

[@jvm-tv]

His form is perfect obviously except he does not keep neutral neck position. He keeps looking forward. I would get neck pain if I do my swings or snatches in this way.

[@skinnystrong]

Not everyone needs to maintain a completely neutral neck. For some, looking at a fixed spot is the best solution; others will keep a neutral neck but move their eyes to maintain focus; still others will allow their focus to move in order to maintain a neutral neck. Please use whatever form proves to be safe and effective for you.

[@jvm-tv]

@@skinnystrong thank you

[@fitness_arena_mtl7513]

I thought it was 100 snatches in 5 minutes 🤔

[@skinnystrong]

These _skills_ are tested and other things as well, including what you mention.

[@mWf57]

Things I like. Neutral spine throughout squat. Things I notice, gripping the bell not at the base of the palm in overhead positions could cause wrist trauma long term though I do not know how many snatches someone does with that weight. Also when snatching I see the shoulder getting yanked back slightly. Over time this will damage the shoulder as the bell should be guided to midnight not suddenly stop artificially. Moreover the comment about the arm neutral or slightly behind at the end is wrong w something like a kettlebell. The bell or bulk of the kettlebell should be in vertical alignment w the shoulder so the Hand will be slightly forward depending on size of the bell and weight.

[@theomega616]

Why the grunt on the way up on the squat? The rest of them say "something like bio-mechanical breathing is practised" but that one is like "grunt like a female tennis player"

[@BeStrongFirst]

Strength and safety. Stick your fingers into your gut, then grunt "Hup!". Notice the unavoidable ab contraction. From the bottom of a squat, perform the same grunt, without standing, and notice the upward movement just from the grunt.

[@theomega616]

How does that play into safety? Is it like how power lifters hold their breath to help brace their core?

[@BeStrongFirst]

Yes, think of it as an internal weight belt, stabilizing your spine.

[@theomega616]

ok, great. Thanks very much. I'm still working on not smashing my forearms to bits every time I rack it haha

[@BeStrongFirst]

An SFG Instructor can help you clean that up (pun unintended).

[@gavincheng0394]

Video movements and narration too fast

[@TanayGurjar]

His form is impeccable, but isn't he juiced up?

[@BeStrongFirst]

Goodness sake, of course not.

[@jsstevens]

Tanay Gurjar , Zar ( the person demonstrating ) is the real deal. Juicing not necessary.

[@TanayGurjar]

thank you for the info....his arms, esp triceps look humongous! lately been seeing a lot of buff kettlebellers....I guess the focus on strength for hard-style method, produces more muscle with decent amount of work capacity as compared to our girevik brothers, who have crazy work capacity

[@bengutierrez9391]

Great video. Zar is a beast and his classes are a grind....

[@TanayGurjar]

Ben Gutierrez Can you tell me how to reach him on fb/youtube?

[@a_fuckin_spacemarine7514]

Guess I'm certified! Anyways i just have to say that your snatch grip is terrible for actual training, aka: volume, you will seriously tear the crap outta yo hands!

[@theathleticarsenal9375]

The only thing more ridiculous looking that "Hardstyle" lifting is the fact that the demonstrator is wearing a 511 Tactical belt and similar pants like hes some sort of operative. What goofy nonsense