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Kettlebell Simple & Sinister
Learn how to use the extreme hand-held gym from the source—the man who started the kettlebell revolution.
Simple & Sinister will prepare you for almost anything life could throw at you, from carrying a piano upstairs to holding your own in a street fight.
Simple & Sinister will forge a fighter's physique—because the form must follow the function.
Simple & Sinister will give you the strength, the stamina, and the suppleness to play any sport recreationally—and play it well.
If you are a serious athlete, Simple & Sinister will serve as a perfect foundation for your sport-specific training.
If you are a serious lifter, Simple & Sinister will build your strength, rather than interfere with it.
Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life. Russian kettlebell power to you!
Simple & Sinister will prepare you for almost anything life could throw at you, from carrying a piano upstairs to holding your own in a street fight.
Simple & Sinister will forge a fighter's physique—because the form must follow the function.
Simple & Sinister will give you the strength, the stamina, and the suppleness to play any sport recreationally—and play it well.
If you are a serious athlete, Simple & Sinister will serve as a perfect foundation for your sport-specific training.
If you are a serious lifter, Simple & Sinister will build your strength, rather than interfere with it.
Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life. Russian kettlebell power to you!
186 pages, Kindle Edition
First published November 20, 2013
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Displaying 1 - 30 of 217 reviews
December 1, 2013
2 exercises, the swing and Turkish get-up. Daily. 5 sets of 10 of the former, 5 sets of 1 each side of the getups.
Pared down from experience, not top down from untested theory.
No split routines. No check the chart. No Level 4 of exercise 11. No deathmarch.
Just the white hot nidus of the 20% that gives 80% of the general preparedness results (or rather, the 2% that hits 80% of the general buttons, that you can do 98% of the time).
Pared down from experience, not top down from untested theory.
No split routines. No check the chart. No Level 4 of exercise 11. No deathmarch.
Just the white hot nidus of the 20% that gives 80% of the general preparedness results (or rather, the 2% that hits 80% of the general buttons, that you can do 98% of the time).
November 29, 2014
As a personal trainer (CSPS/NSCA-CPT)I'm always experimenting with different programs. I have a variety of clients with different needs. For a few of my clients looking for general overall strength and fitness, kettlebells are an ideal fit. They provide varying degrees of strength, strength endurance, power, aerobic and anaerobic development - all in one handy tool. Not to mention fat loss.
I have experience with various programs, including Pavel's older programs such as Enter the Kettlebell.
For my 'kettlebell' clients, 9 times out of 10 I use the basic structure found in Simple and Sinister. Bottom line, it is a simple and highly effective program for certain populations. This program is also relatively flexible. It allows for a little barbell training on the side if desired. A combo I've found highly effective for my kb clients that need a little more variety is using the 2 day "Fighter template" + Minimalist barbell cluster from Tactical Barbell, along with 3 days of S&S.
Pavel is a true strength guru, and his passion for strength and conditioning is very evident in his writing. So is his knowledge. He has the incredible ability to take complex strength and conditioning principles and funnel them into simple, useable, and highly effective programming. His programming is deceptively simple. If you don't know enough about strength and conditioning you might think too simple. If you have some knowledge in the field you'll recognize the incredible value in his work for the practical trainee.
If you're interested in exploring kettlebells for the first time, this is without a doubt the book to start with. Pavel's now at a point in time where he's trained numerous students and he knows how to pare things down, and focus on what's important to get you results. He's basically refined the way he's been teaching, and knows what works.
The only reason I didn't give this 5 stars is because there was no kettlebell snatch work included. I would've like to have seen snatches incorporated in the program.
Other than that, highly, highly recommended for the kettlebell-curious.
I have experience with various programs, including Pavel's older programs such as Enter the Kettlebell.
For my 'kettlebell' clients, 9 times out of 10 I use the basic structure found in Simple and Sinister. Bottom line, it is a simple and highly effective program for certain populations. This program is also relatively flexible. It allows for a little barbell training on the side if desired. A combo I've found highly effective for my kb clients that need a little more variety is using the 2 day "Fighter template" + Minimalist barbell cluster from Tactical Barbell, along with 3 days of S&S.
Pavel is a true strength guru, and his passion for strength and conditioning is very evident in his writing. So is his knowledge. He has the incredible ability to take complex strength and conditioning principles and funnel them into simple, useable, and highly effective programming. His programming is deceptively simple. If you don't know enough about strength and conditioning you might think too simple. If you have some knowledge in the field you'll recognize the incredible value in his work for the practical trainee.
If you're interested in exploring kettlebells for the first time, this is without a doubt the book to start with. Pavel's now at a point in time where he's trained numerous students and he knows how to pare things down, and focus on what's important to get you results. He's basically refined the way he's been teaching, and knows what works.
The only reason I didn't give this 5 stars is because there was no kettlebell snatch work included. I would've like to have seen snatches incorporated in the program.
Other than that, highly, highly recommended for the kettlebell-curious.
May 11, 2019
I have to admit, when bodybuilders make fun of kettlebells, it can be really hilarious. There are gems in that "legacy" that can make me drop the weight on my head. That's why I always wear headphones in the gym, they literally are a life saver. Now, I'm not a kettlebell man, yet, but I dig the common sense and philosophy behind this approach so much.
I realized, I was applying the main principle of sustainable training and effort intuitively myself, for years. And felt guilty in the process, because I always felt it came out of my laziness or unwillingness to kill myself with the training, except in rare occasions.
No need for that any more. Sustainability is the key and works so well in the long run, without unnecessary injuries, some of which I managed to get even with my sporadic suicidal approach to weights.
Also, like any training book, at least for me, this one is hugely motivational and will get your ass pushed towards that gym or bike or other BDSM equipment you have in your bedroom, and never use. Read the book, time is high and bells are ringin!
I realized, I was applying the main principle of sustainable training and effort intuitively myself, for years. And felt guilty in the process, because I always felt it came out of my laziness or unwillingness to kill myself with the training, except in rare occasions.
No need for that any more. Sustainability is the key and works so well in the long run, without unnecessary injuries, some of which I managed to get even with my sporadic suicidal approach to weights.
Also, like any training book, at least for me, this one is hugely motivational and will get your ass pushed towards that gym or bike or other BDSM equipment you have in your bedroom, and never use. Read the book, time is high and bells are ringin!
Read
July 22, 2016"Simple" is correct (although, naturally, "easy" isn't.)
Pavel is of the opinion that unless you have specific requirements, just two exercises will make you strong as you want to be - the kettlebell swing and the Turkish get-up. I have no idea if he's correct, but he makes a convincing case. I've started swinging, and feel stronger, at least.
I've deducted two stars, however, for the repeated and indefensible use of the word "sissy".
Pavel is of the opinion that unless you have specific requirements, just two exercises will make you strong as you want to be - the kettlebell swing and the Turkish get-up. I have no idea if he's correct, but he makes a convincing case. I've started swinging, and feel stronger, at least.
I've deducted two stars, however, for the repeated and indefensible use of the word "sissy".
January 20, 2017
Stellar read. As longtime crossfitter, loved the thought process that ran counterintuitive to much of what crossfit stands for... "if you don't have heavy days, you don't need light days."
Simple and Sinister is more about consistency of training and a program that's hard and intense enough to produce results, but easy enough on the body that it can be done daily.
Also surprised by the amount of deep philosophy in this book with quotes from Einstein, Nietzsche, & Friedman to name a few.
Lastly, loved the section on breathing techniques, especially the straw exercise.
Highly recommend this to anyone looking for simple workout program that produces Sinister results (it lives up to its name).
Simple and Sinister is more about consistency of training and a program that's hard and intense enough to produce results, but easy enough on the body that it can be done daily.
Also surprised by the amount of deep philosophy in this book with quotes from Einstein, Nietzsche, & Friedman to name a few.
Lastly, loved the section on breathing techniques, especially the straw exercise.
Highly recommend this to anyone looking for simple workout program that produces Sinister results (it lives up to its name).
May 23, 2016
If “God is in the details” is a way of expressing that details are important to any task one accomplishes, then Pavel Tsatsouline is God and his book, KB Simple and Sinister is the Bible. Inside this “Bible,” Pavel teaches you how to perform two of the kettlebells most popular and most empowering moves, “Get Up” and “Swing.” He also spends time discussing the correct number of sets and reps to do and the amount of weight to use for each exercise, as well as the reasons why these factors matter. The “why’s” are the real eye-openers for me because they reveal tips about strength that you will rarely hear in Western gyms, but will undoubtedly make any man or woman stronger faster. “Kettlebells are like weightlifting times ten,” said Dennis Koslowski, former Olympic Silver Medalist in Greco-Roman wrestling. “If I could’ve met Pavel in the early 80’s, I might have won two gold medals.”
Western gyms are often focused on hypertrophy. A fancy word that basically means if you stimulate a muscle by doing set/rep schemes of 8-12 reps times 4 sets times 4-6 exercises on a full body workout day you will become stronger and your muscles will get bigger. I myself have followed regimens like this for years. However, Pavel focuses exclusively on strength which is what I think most hypertrophy-minded bodybuilding types are trying to achieve. A better way to achieve absolute strength is to follow the philosophies put forth in this book. Pavel teaches rep set schemes like 5 sets of 1 rep on each side when performing Get Ups and 5-10 sets of 10 reps when performing Swings. Then you’re done. Two simple and sinister moves and that’s it. Oh, and I forgot, there’s also a five-minute warm-up consisting of goblet squats, haloes, and glute bridges. You see the former workout strategy is constantly taking a muscle to failure leaving you sore and extremely fatigued. Pavel believes training is not a workout, but a recharge. You should leave the gym feeling better than when you arrived and not worse. This way you can return the next day and still have a high intensity “recharge” because you are not so burnt from the day before. In other words, “less is MORE.” If you do a little each day with a fresh body using only heavy weight long-term then you will be stronger than the guy or gal who trains to exhaustion during every workout.
Which brings me to another very important philosophy of Pavel’s “hardstyle training” as it is commonly referred. You must continuously increase your weight. By doing fewer reps, you have the time to recover and are able to lift at or near your max on a daily basis, thus making you stronger than you would be if you were constantly drained from your workouts. Think of it like you are a soldier at war. You never know what the next day has in store, but you need to be at your best or strongest day in and day out. You don’t have the luxury of taking a day or two off because you are sore from the previous day’s work. This is the hardstyle way of training. Being able to endure and perform at or near your highest level every day.
Aside from the areas I highlighted because they were most useful and compelling to me, doing fewer reps, sets, using heavy weight daily, and doing fewer exercises overall, there is also a brief history on the kettlebell that I found to be quite interesting. Known as a “girya” in Russia, its birthplace, the kettlebell was first introduced to the West in 1998 by Pavel, and has been in existence for over 300 years. The men and women who used them were referred to as strongmen and strongwomen. Now I understand why. “It is vain to do with more what can be done with less.”
Western gyms are often focused on hypertrophy. A fancy word that basically means if you stimulate a muscle by doing set/rep schemes of 8-12 reps times 4 sets times 4-6 exercises on a full body workout day you will become stronger and your muscles will get bigger. I myself have followed regimens like this for years. However, Pavel focuses exclusively on strength which is what I think most hypertrophy-minded bodybuilding types are trying to achieve. A better way to achieve absolute strength is to follow the philosophies put forth in this book. Pavel teaches rep set schemes like 5 sets of 1 rep on each side when performing Get Ups and 5-10 sets of 10 reps when performing Swings. Then you’re done. Two simple and sinister moves and that’s it. Oh, and I forgot, there’s also a five-minute warm-up consisting of goblet squats, haloes, and glute bridges. You see the former workout strategy is constantly taking a muscle to failure leaving you sore and extremely fatigued. Pavel believes training is not a workout, but a recharge. You should leave the gym feeling better than when you arrived and not worse. This way you can return the next day and still have a high intensity “recharge” because you are not so burnt from the day before. In other words, “less is MORE.” If you do a little each day with a fresh body using only heavy weight long-term then you will be stronger than the guy or gal who trains to exhaustion during every workout.
Which brings me to another very important philosophy of Pavel’s “hardstyle training” as it is commonly referred. You must continuously increase your weight. By doing fewer reps, you have the time to recover and are able to lift at or near your max on a daily basis, thus making you stronger than you would be if you were constantly drained from your workouts. Think of it like you are a soldier at war. You never know what the next day has in store, but you need to be at your best or strongest day in and day out. You don’t have the luxury of taking a day or two off because you are sore from the previous day’s work. This is the hardstyle way of training. Being able to endure and perform at or near your highest level every day.
Aside from the areas I highlighted because they were most useful and compelling to me, doing fewer reps, sets, using heavy weight daily, and doing fewer exercises overall, there is also a brief history on the kettlebell that I found to be quite interesting. Known as a “girya” in Russia, its birthplace, the kettlebell was first introduced to the West in 1998 by Pavel, and has been in existence for over 300 years. The men and women who used them were referred to as strongmen and strongwomen. Now I understand why. “It is vain to do with more what can be done with less.”
April 28, 2018
This book is almost like a graphic novel, lot's of pictures (expected) and a big font with lots of padding (not so much). It's very non-PC, so, if you are easily offended, move on. My review here is of the book and not the program. I still have reasons to believe the program is sound and this book might even be good at teaching how to do the program.
The reason why I'm giving it only one star, is because there's a lot of pseudo-science and a fair amount of bullshit in this book. Some things are clearly scientifically wrong, others, it's just some anecdata or something someone said as justification for something.
For example, on page 69, he compares a challenge between a body builder and a marathon runner. First he says the body builder wins, with no data to back it up. Was this experiment run? who participated? what were the results? But what's even worse, it continues to modify the experiment citing that someone said they would bet on the bodybuilder. I'm probably nitpicking once of the worst offenders and it's also possible that this story-telling style works well for most people and the data is sound. I understand how story-telling is important, but I also want the data.
The reason why I'm giving it only one star, is because there's a lot of pseudo-science and a fair amount of bullshit in this book. Some things are clearly scientifically wrong, others, it's just some anecdata or something someone said as justification for something.
For example, on page 69, he compares a challenge between a body builder and a marathon runner. First he says the body builder wins, with no data to back it up. Was this experiment run? who participated? what were the results? But what's even worse, it continues to modify the experiment citing that someone said they would bet on the bodybuilder. I'm probably nitpicking once of the worst offenders and it's also possible that this story-telling style works well for most people and the data is sound. I understand how story-telling is important, but I also want the data.
November 18, 2017
There might be something good in here underneath the astounding sexism. (Note: before you say "oh, it's just that he doesn't speak English as a first language", know that he doubles down on his word choices. Go to the website forums and watch him defend derogatory words that I would never ever use).
There might be something useful in between pictures of Russian strongmen and nostalgia stories.
I hear there's a workout plan if you make it closer to the end of the book.
I did not get past the sexism (and I'm pretty chill). I did not have a nostalgic reaction to photos of 1900s Russia. I never learned how to structure a workout plan or correctly do a swing.
Whatever. This is why I have a trainer. *He* can read this thing and distill it for me. (I'm kind of horrified he recommended this book in public to gym members, but he's definitely drunk the Kool-Aid of the Pavel Tsatsouline cult.)
There might be something useful in between pictures of Russian strongmen and nostalgia stories.
I hear there's a workout plan if you make it closer to the end of the book.
I did not get past the sexism (and I'm pretty chill). I did not have a nostalgic reaction to photos of 1900s Russia. I never learned how to structure a workout plan or correctly do a swing.
Whatever. This is why I have a trainer. *He* can read this thing and distill it for me. (I'm kind of horrified he recommended this book in public to gym members, but he's definitely drunk the Kool-Aid of the Pavel Tsatsouline cult.)
October 4, 2015
Pros:
Good for sedentary individuals and beginners to gain a little strength and conditioning.
Brief workouts.
Cons:
A little too simple for intermediate or advanced athletes looking to take strength levels very high.
No snatch. Swings and get-ups only.
Verdict: Decent if you're looking for accessory work. Best used in conjunction with a more traditional barbell strength program. This program won't take you very far by itself.
Good for sedentary individuals and beginners to gain a little strength and conditioning.
Brief workouts.
Cons:
A little too simple for intermediate or advanced athletes looking to take strength levels very high.
No snatch. Swings and get-ups only.
Verdict: Decent if you're looking for accessory work. Best used in conjunction with a more traditional barbell strength program. This program won't take you very far by itself.
October 4, 2017
Before going to the review, I'll make a brief overview of kettlebell and its functions.
Kettlebell is a cast iron ( a cannonball with a handle) used to perform power training that combine cardiovascular, strength and flexibility training. They are also the primary equipment used in the weight lifting sport of kettlebell lifting. Unlike barbell and dumbbell they don't build muscle but greatly improve overall athletic performance in any field.
Aside form the many movements, the primary exercises of kettlebell are Swing and Turkish Get Up (TGU).
I bought a 6 kg kettlebell several years ago. Since then, I've moved up to 24 kg Kettlebell. Kettlebell Simple & Sinister is a very effective program regarding fat burning and ballistic training. 5 sets of 10 of the Swing and 5 sets of 1 each side of the Get Ups. That's all. Nothing complicated. My strength has skyrocketed on this program. Not only that, my body fat has reduced down to 12 percent.
I highly recommend this book to anyone starting Kettlebell training.
Kettlebell is a cast iron ( a cannonball with a handle) used to perform power training that combine cardiovascular, strength and flexibility training. They are also the primary equipment used in the weight lifting sport of kettlebell lifting. Unlike barbell and dumbbell they don't build muscle but greatly improve overall athletic performance in any field.
Aside form the many movements, the primary exercises of kettlebell are Swing and Turkish Get Up (TGU).
I bought a 6 kg kettlebell several years ago. Since then, I've moved up to 24 kg Kettlebell. Kettlebell Simple & Sinister is a very effective program regarding fat burning and ballistic training. 5 sets of 10 of the Swing and 5 sets of 1 each side of the Get Ups. That's all. Nothing complicated. My strength has skyrocketed on this program. Not only that, my body fat has reduced down to 12 percent.
I highly recommend this book to anyone starting Kettlebell training.
July 21, 2020
The simple: this "how-to" book wins mega points for being an easy-to-follow, entertaining read with lots of good pictures and valuable info that didn't get bogged down by overly technical material or jargon.
The sinister: this book seemed a smidge culty and a more than a smidge like a promotional pamphlet for Pavel's company and stable of "certified" trainers.
On the whole, this is a terrific (picture) book that I plan to re-read and implement to get some sort of for-real kettlebell workout going. I am also taking it all with a Soviet Union-sized grain of salt.
The sinister: this book seemed a smidge culty and a more than a smidge like a promotional pamphlet for Pavel's company and stable of "certified" trainers.
On the whole, this is a terrific (picture) book that I plan to re-read and implement to get some sort of for-real kettlebell workout going. I am also taking it all with a Soviet Union-sized grain of salt.
June 30, 2014
I love kettlebells, this program works, but I found my quads got weaker.
I fell for Pavel hard, but there is some questions that arise about some of the stuff in his writings and about his alleged background. Google some question mentioning Pavel and Steve Cotter and decide for yourself, but that just opens Pandora's box...
I fell for Pavel hard, but there is some questions that arise about some of the stuff in his writings and about his alleged background. Google some question mentioning Pavel and Steve Cotter and decide for yourself, but that just opens Pandora's box...
May 15, 2017
For what this book is, it is a definite five star. To say Pavel is no nonsense seems to be insufficient, but it is true. I have been using kettlebells for some time, but this pulls it all together and corrects misapprehensions and mistakes. Great book. Also, Pavelisms are worth the price of admission.
July 26, 2017
This little book is an exceptional primer for getting motivated to get fit and instructing you on how to accomplish said goal. The author is quite funny, though I'd recommend the softer, more tender left-leaning folks steer clear as they might become offended by his direct and masculine/military voice.
The content itself is evidence based, and I can attest to it personally, as I've been utilizing the program for over a month now have improved my ability to deliver a punch in my MMA class by leaps and bounds. I highly recommend checking this book out if you are looking at getting into shape with a proven method! It is a fun read, a simple reproducible method, and highly effective.
The content itself is evidence based, and I can attest to it personally, as I've been utilizing the program for over a month now have improved my ability to deliver a punch in my MMA class by leaps and bounds. I highly recommend checking this book out if you are looking at getting into shape with a proven method! It is a fun read, a simple reproducible method, and highly effective.
January 5, 2018
It is no wonder that Tsatsouline likes to quote Taleb's Antifragile thorough the book. They both seem to share the urge to please men with low masculine self-esteem and bore the common reader with never-ending babble about imaginary street-fights and other machismo. Both, also, are fond of using degrading and sexist language. As an ad hominem one might argue that at least Tsatsouline is not just another obese trader like Taleb but really does have an informed understanding about fighting and military action he likes to boast about.
In spite of distasteful way to put it, the actual Simple & Sinister training protocol, the argument behind it and the instructions are solid.
In spite of distasteful way to put it, the actual Simple & Sinister training protocol, the argument behind it and the instructions are solid.
December 29, 2022
Detailed, motivational, and to the point.
There was a clear explanation on the why about approaching kettlebell training. How to follow the program, and what it entails. And the motivation behind it.
Also an abundance of experiences from the various special operation agents, professional strongmen, and strength training professors made the read more enjoyable.
Tsatsouline claims that a workout should not leave you with more than it takes out of you. So his routine suggests training daily, at a minimum effective dose; your body is able to function effectively afterwards without needing rest days, but also making granular progress over time. The goal is simplicity, so that you are able to focus on technique and precision. Hence, the workout only involves two movements.
There was a clear explanation on the why about approaching kettlebell training. How to follow the program, and what it entails. And the motivation behind it.
Also an abundance of experiences from the various special operation agents, professional strongmen, and strength training professors made the read more enjoyable.
Tsatsouline claims that a workout should not leave you with more than it takes out of you. So his routine suggests training daily, at a minimum effective dose; your body is able to function effectively afterwards without needing rest days, but also making granular progress over time. The goal is simplicity, so that you are able to focus on technique and precision. Hence, the workout only involves two movements.
February 4, 2018
Kettlebells RULE
September 24, 2023
Otra posible fuente de ejercicios de fuerza, las turkish get-ups y los swings. El libro está básicamente dedicado a esto, junto a unos cuantos consejos generales sobre deporte y musculación. Interesante.
April 11, 2020
Interesting!
I really like the concept and simple nature of the program design and involvement of only two exercises. It is very intriguing. I was already doing lots of kettlebell swing intervals trying to maintain strength endurance well within an aerobic metabolic pace. The material herein is largely consistent with the years of study I've completed in relationship to running and have applied a base building aerobic phase that is at least 90% aerobic training, and I've designed the swing days like a marathon training program with periodical lactate threshold training which after building the base a couple of times a year will increase to weekly with a good 20% of training being lactic and glycolytic and 78-80%aerobic taken directly from primarily Daniel's Running Formula with a Long Easy aerobic pace and a second long session weekly up to 400 swings each with the 24kg simple KB. I break the work into intervals of EMOM. However for strength endurance as presented in this book in going to try to focus my strength session more on power endurance maxing at 10*10 as directed and try to take the timed test soon with the 24. Then I may just jump to the 28 and start filling in sets of 2h and 1h alternating swings with it. I have a long upper body, and I don't want to jump straight to the 2 pud bell yet.
I'm a little concerned about there not being a specific plan to achieve Sinister presented in the book. First I can see how individual differences might play a roll in choosing not to present more specific plans. Other than signing of for their instructor course and getting stronger as mentioned in the book, I perceive already potential pitfalls in working towards that feat. However I believe 33kg Sinister is more readily achievable for me than the getups.
I'm glad the path of aerobic intensity was chosen. I've read and possess most of the earlier books particularly those that seem to be in the chain of developments toward S&S including PTP, ETK, and RTK. I'm really turned off by the cover of Q&D and don't know if I have the elbows for hard style pushups. I gave this book five stars because it's a simple read with straight forward plan and because it represents an accumulation of research on a journey i started years ago with the first book. I think the talk test is a great inclusion as a governor for most westerners who tend to overgrown and perform way too much of their training outside primary aerobic ranges. Interestingly i was already using RPE, talk test and heart rate to ensure i was well within the aerobic range as I began building up the base after Christmas and trying to build it higher than in recent years. There are many good articles on the talk test which will help beyond that describes in this book to help practitioners use this tool. Maybe not the best, but for me Bud Coated Running on Air provided considerably greater insight into LT pace based upon talk test. Despite the lack of better assessment based upon talk test which should be included for a subsequent edition and the lack of a clear program to Sinister other than spend money on our ST instructor course I still believe S&S rated 5 stars.
I really like the concept and simple nature of the program design and involvement of only two exercises. It is very intriguing. I was already doing lots of kettlebell swing intervals trying to maintain strength endurance well within an aerobic metabolic pace. The material herein is largely consistent with the years of study I've completed in relationship to running and have applied a base building aerobic phase that is at least 90% aerobic training, and I've designed the swing days like a marathon training program with periodical lactate threshold training which after building the base a couple of times a year will increase to weekly with a good 20% of training being lactic and glycolytic and 78-80%aerobic taken directly from primarily Daniel's Running Formula with a Long Easy aerobic pace and a second long session weekly up to 400 swings each with the 24kg simple KB. I break the work into intervals of EMOM. However for strength endurance as presented in this book in going to try to focus my strength session more on power endurance maxing at 10*10 as directed and try to take the timed test soon with the 24. Then I may just jump to the 28 and start filling in sets of 2h and 1h alternating swings with it. I have a long upper body, and I don't want to jump straight to the 2 pud bell yet.
I'm a little concerned about there not being a specific plan to achieve Sinister presented in the book. First I can see how individual differences might play a roll in choosing not to present more specific plans. Other than signing of for their instructor course and getting stronger as mentioned in the book, I perceive already potential pitfalls in working towards that feat. However I believe 33kg Sinister is more readily achievable for me than the getups.
I'm glad the path of aerobic intensity was chosen. I've read and possess most of the earlier books particularly those that seem to be in the chain of developments toward S&S including PTP, ETK, and RTK. I'm really turned off by the cover of Q&D and don't know if I have the elbows for hard style pushups. I gave this book five stars because it's a simple read with straight forward plan and because it represents an accumulation of research on a journey i started years ago with the first book. I think the talk test is a great inclusion as a governor for most westerners who tend to overgrown and perform way too much of their training outside primary aerobic ranges. Interestingly i was already using RPE, talk test and heart rate to ensure i was well within the aerobic range as I began building up the base after Christmas and trying to build it higher than in recent years. There are many good articles on the talk test which will help beyond that describes in this book to help practitioners use this tool. Maybe not the best, but for me Bud Coated Running on Air provided considerably greater insight into LT pace based upon talk test. Despite the lack of better assessment based upon talk test which should be included for a subsequent edition and the lack of a clear program to Sinister other than spend money on our ST instructor course I still believe S&S rated 5 stars.
October 9, 2020
A little exercise book that explains a near-daily kettlebell program consisting of two exercises (plus some warm up and stretching). I don't think the book length treatment is necessary, but it's a fun read with lots of pictures. Author Pavel Tsatsouline loves to regal readers with the strength feats of old school russian strongmen and strongwomen, and I think these anecdotes help build up the alluring mystique around the miracle strength effects of kettlebells. These miracles are mainly about how kettlebells increase strength and endurance simultaneously.
The idea of having one explosive movement which has a "catch" (so kind of like a low skill olympic lift) and one slow movement that is a high time-under-tension grind is a really interesting way to look at minimalist training (these movements are the swing and get-up by the way). The swing explanation and progression was really helpful for me, but I felt the corresponding section for get-ups was inadequate.
I don't think the book meets the hype around the miracle properties of kettlebell training (maybe the training will, it's too early for me to tell). Still Tsatsouline is a real character and introduces some excellent ideas about how to get the most out of one (or two) weights -- especially useful when you're quarantined and don't have much to workout with.
The idea of having one explosive movement which has a "catch" (so kind of like a low skill olympic lift) and one slow movement that is a high time-under-tension grind is a really interesting way to look at minimalist training (these movements are the swing and get-up by the way). The swing explanation and progression was really helpful for me, but I felt the corresponding section for get-ups was inadequate.
I don't think the book meets the hype around the miracle properties of kettlebell training (maybe the training will, it's too early for me to tell). Still Tsatsouline is a real character and introduces some excellent ideas about how to get the most out of one (or two) weights -- especially useful when you're quarantined and don't have much to workout with.
May 19, 2020
Worth the time to read
I started using Kettlebells years ago, stopped using them for a while and then came back to them. For me, they give the most benefit for the lowest risk of injury. Since quarantine I have been doing Kettlebell HIIT’s daily. I have made good progress. Since reading this book, I have adapted to the Swing Fast, ten sets in about ten minutes program. I do the Get ups with low weight. Progress has been interesting. I feel better, stronger and have more energy at the end of the day. I am never going to go “sinister” but I am going to create my own blend of high velocity work-outs coupled with the occasional 400 swing days at a more moderate pace (a better cardiac work-out). I think you make a good point about re-reading this book. I went back several times and re-read things and found out that was a good idea. I would love to see Pavel spend some time on programs for those of us over 65 years of age. Ever cognizant of the length of time it takes to recover from an injury, we have to be very careful. And that does not mean we are “sissies” but rather that we don’t want to squander the amount of days we have left on Earth in a rehab program that could take a year or more. Please consider this.
I started using Kettlebells years ago, stopped using them for a while and then came back to them. For me, they give the most benefit for the lowest risk of injury. Since quarantine I have been doing Kettlebell HIIT’s daily. I have made good progress. Since reading this book, I have adapted to the Swing Fast, ten sets in about ten minutes program. I do the Get ups with low weight. Progress has been interesting. I feel better, stronger and have more energy at the end of the day. I am never going to go “sinister” but I am going to create my own blend of high velocity work-outs coupled with the occasional 400 swing days at a more moderate pace (a better cardiac work-out). I think you make a good point about re-reading this book. I went back several times and re-read things and found out that was a good idea. I would love to see Pavel spend some time on programs for those of us over 65 years of age. Ever cognizant of the length of time it takes to recover from an injury, we have to be very careful. And that does not mean we are “sissies” but rather that we don’t want to squander the amount of days we have left on Earth in a rehab program that could take a year or more. Please consider this.
December 29, 2019
Strengh comes quickly with this "simple" routine
After listening to Tim Ferriss' interview with Pavel & some digging into the internet about a week before, I was inspired to try this out. The book is excellent, and gives you a framework for how to transform your body nearly overnight.
I had been doing a simple circuit of swings, goblet squats & cleans for 3 weeks, 3x/wk, and had noticed a significant strength increase and definition improvement. However, when I switched to the Sinister & Simple routine (S&S) I was amazed at how immediately my body changed after just one workout!!
While I have some technique issues that need to be addressed, I found an SFG coach who has given me some amazing pointers, and that really has shown how I can take this up to the level that Pavel suggests!! I'm excited to be on this new quest for strength.
This book & routine is for anyone who's serious about kettlebells, and is looking for a way to change how they train. And for those who are busy, this is the perfect "recharge" to your day with a very short, compact routine to get you going!
Off to do my daily swings!!
After listening to Tim Ferriss' interview with Pavel & some digging into the internet about a week before, I was inspired to try this out. The book is excellent, and gives you a framework for how to transform your body nearly overnight.
I had been doing a simple circuit of swings, goblet squats & cleans for 3 weeks, 3x/wk, and had noticed a significant strength increase and definition improvement. However, when I switched to the Sinister & Simple routine (S&S) I was amazed at how immediately my body changed after just one workout!!
While I have some technique issues that need to be addressed, I found an SFG coach who has given me some amazing pointers, and that really has shown how I can take this up to the level that Pavel suggests!! I'm excited to be on this new quest for strength.
This book & routine is for anyone who's serious about kettlebells, and is looking for a way to change how they train. And for those who are busy, this is the perfect "recharge" to your day with a very short, compact routine to get you going!
Off to do my daily swings!!
November 30, 2019
This is a book with good info, but too much useless fluff.
Typical of Pavel Tsatsouline, lots of useful information is given. However, typical of Pavel, lots of NOT useful information is also given. What could have been easily a much smaller book became an average length one with useless stories of non important details. While they do have quite some relevancy in Naked Warrior for example, here they are often just boring and repetitive.
I honestly think that Pavel would be able to write an awesome book containing his Naked Warrior, Simple Sinister, and some other book (probably Super Joints or something) instead of 3-4-5 books with lots of marketing fluff and over the top glorification of Soviet culture. I mean, I have nothing against the popular culture, but it is really just marketing. The man obviously knows his stuff and he would be able to sell just based on the content!
Why the hell does he add fluff? I will never know. It seems that he should follow his own KISS advice when writing! After all, the spartans were known for their short and to the point way of expressing themselves.
Typical of Pavel Tsatsouline, lots of useful information is given. However, typical of Pavel, lots of NOT useful information is also given. What could have been easily a much smaller book became an average length one with useless stories of non important details. While they do have quite some relevancy in Naked Warrior for example, here they are often just boring and repetitive.
I honestly think that Pavel would be able to write an awesome book containing his Naked Warrior, Simple Sinister, and some other book (probably Super Joints or something) instead of 3-4-5 books with lots of marketing fluff and over the top glorification of Soviet culture. I mean, I have nothing against the popular culture, but it is really just marketing. The man obviously knows his stuff and he would be able to sell just based on the content!
Why the hell does he add fluff? I will never know. It seems that he should follow his own KISS advice when writing! After all, the spartans were known for their short and to the point way of expressing themselves.
December 13, 2018
El mejor manual que existe para empezar con las pesas rusas, que son de los mejores instrumentos para entrenar en casa. Cuando acabes este programa coge Enter the kettlebell, y cuando/si lo acabas, Return of the kettlebell, ambos del mismo autor. Con estos libros tienes años de entrenamiento. Pero empieza por aquí.
July 5, 2023
Básico imprescindible para empezar con las kettlebells, o como programa de preparación física general. Quizá sea el mejor libro que ha escrito Pavel. Desde luego pocos hay más útiles. Esta versión mejora significativamente la anterior, con una estructura muchísimo más clara y una progresión mucho más adecuada. Imprescindible.
September 24, 2020
Good program, cringy writing
The program itself is good and I've definitely seen very positive results after just a bit over a month with it. That said, the writing style often veers into the cringe zone with admonitions to "not be a sissy" and other unnecessary and unhelpful comments.
The program itself is good and I've definitely seen very positive results after just a bit over a month with it. That said, the writing style often veers into the cringe zone with admonitions to "not be a sissy" and other unnecessary and unhelpful comments.
June 21, 2021
I don't really know how I want to rate this book. I like the workout program - simple and challenging - as well as the descriptions of technique, breath, and mindset. But the talk of "sissies" was so misogynistic that it made me feel really icky.
I'd love to see this workout packaged in a nicer, less sexist format.
I'd love to see this workout packaged in a nicer, less sexist format.
May 10, 2017
Get fit!
This is a great book with a very simple exercise program. The instructions are clear but there are also some YouTube videos you can find by the author on how to properly do a swing. I highly recommend.
This is a great book with a very simple exercise program. The instructions are clear but there are also some YouTube videos you can find by the author on how to properly do a swing. I highly recommend.
July 18, 2016
Even simpler than Enter the Kettlebell - I like it. I love Pavel's sense of humour too.
January 24, 2018
An interesting introduction to kettlebells by the master. The material is good and easy to follow, but the book design feels like its trying to be a website on paper.
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