SIMPLE & SINISTER PROGRAM
Kettlebell Simple & Sinister is a book and program by Pavel Tsatsouline. Since it was first published in 2015 with the 2nd edition being released in late 2019, there has been a lot of discussion about it amongst kettlebell and strength training enthusiasts.
This post is meant to be an introduction and summary of the program found in Kettlebell Simple & Sinister. The book contains tons of interesting and useful information including kettlebell history, the inspiration for the program, specific warm-up drills, cool-down exercises, and more. If you have any interest in the finer details, give it a read, as it’s well worth it.
The program is intended to be a near-daily practice of kettlebell swings and Turkish get-ups. People have reported positive results for S&S by completing anywhere from 3 to 6 sessions per week, and this can be adjusted from week-to-week to accommodate anyone with an unpredictable schedule.
The goal for each session is to work up to 100 single-arm kettlebell swings and 10 total getup singles. For the swings, this means alternating arms with sets of 10 and parking/resting between each set. And then, you’ll also switch arms and rest after each getup.
As an example, you can work up to completing the swings within 5 minutes (30-second intervals), and the getups within 10 minutes (1-minute intervals), while taking a 1-minute break between the two movements (Pavel details specific weight and time goals in the book).
WORK WITH WHAT YOU GOT
To be clear, you DO NOT have to start at this level. Beginning with fewer repetitions of two-handed swings and practicing unloaded TGUs is common and even recommended as you ease into the program. One of F5’s coaches used to say “slow is pro”. We’re not sure if he got that from somewhere or made it up, but there’s truth to it.
The size of the kettlebell you have access to will largely affect where you start. If you have a fairly light bell, you may be able to perform all the swings with one hand and knock out the getups no problem. Whereas, if you have a bell that’s a little more on the “heavy” side for you, you may have to start with two-handed swings while breaking down and executing your getups in multiple stages.
And don’t worry if you lack the space for getups, as you’ll still greatly benefit from the swing portion of the program.
OVER BEFORE YOU KNOW IT
The best part about this program is that it is both simple and quick. With a brief warm-up and cool-down included, the typical S&S session ranges from 30-45 minutes. Whether you’re strapped for time, in love with efficiency, or just impatient, this workout can probably find its way into your schedule.
And just because this program is “simple”, doesn’t necessarily mean it’s easy to do without proper guidance. A strength coach at F5 can help you figure out where to start with S&S based on your current level of fitness as well as the kettlebells and space available to you.
If you’re an online coaching group member, schedule a support call to review options for this kettlebell home workout.
– Coach Eric Addis, NASM CPT, Corrective Exercise Specialist, SFG