Simple & Sinister
This kettlebell challenge was created by Pavel, the creator of Strongfirst, in his book, "Kettlebell Simple & Sinister". It's a great baseline to use as an assessment and retest every month or two. Here's how it works:
Today you'll determine your baseline in this challenge, and over the next 8 weeks, the programming in our kettlebell classes will be geared toward improving it.
Tuesday
Baseline
PVC mobility + stick DL
3x
3/3 halos
3 prying GSQ
5 good mornings
1/1 naked get up
3x
2/2 light TGU
10 deadstop swings
Practice
Simple & Sinister test
Choose a weight in which you feel like you can accomplish all the given reps with good form (maintaining the standards outlined by Strongfirst, below). This is just your starting point! We will record how you did, and next time we test, you'll know whether you need to increase, decrease, or stay at the same weight.
Durability
Roll, stretch, alligator breathing.
One-Arm Swing Standards
1. The back is neutral. The neck is slightly extended or neutral on the bottom of the swing.
2. The heels, toes, and the balls of the feet are planted, and the knees track the toes.
3. The working shoulder is packed.
4. The kettlebell handle passes above the knees during the backswing.
5. The working arm is straight at the bottom position.
6. There is no forward knee movement on the upswing.
7. The body forms a straight line at the top of the swing. The hips and knees fully extend; the spine is neutral.
8. The kettlebell forms an extension of the forearm at the top of the swing; the arm is almost straight.
9. Inhale on the way down; forcefully exhale on the way up.
10. The abs and glutes visibly contract at the top of the swing.
11. The kettlebell floats for a second at the top of the swing.
Get-Up Standards
1. Use both hands to lift the kettlebell off the ground to the starting position of the floor press and to return it to the ground at the end of the get-up.
2. The wrist on the kettlebell side is neutral.
3. The elbow on the kettlebell side is locked and the shoulder is packed.
4. The shoulder of the free arm does not shrug up.
5. The heel of the foot on the kettlebell side stays planted during the low sweep, the lunge up to standing, and during the reverse of these actions.
6. The knee touches the deck silently on the descent into the half-kneeling position.
7. The arm holding the kettlebell is vertical or almost vertical.
8. The neck is neutral for the top half of the movement, from the lunge up.
9. In the top position, the knees are locked and the lower back does not hyperextend.
The movement is smooth, without jerky transitions.