Since Pavel introduced the hard style kettlebell snatch to the West a quarter of a century ago, it has evolved. Thirty-six editions of the StrongFirst SFG I Kettlebell Instructor Manual alone are a proof of this.| StrongFirst
StrongFirst Bodyweight Instructor SFB, Zielona Góra, Poland—May 23-24, 2026 | Save $400 when you register now through December 24, 2025—pay only $895 with the Total Commitment Price Early Price—Save $200 when you register from December 25, 2025 through March 24, 2026—pay only $1095 Standard Price of $1295 available now and ends May 9, 2026 Late Price of $1395 begins May 10, 2026| StrongFirst
StrongFirst Bodyweight Instructor SFB, Vicenza, Italy—December 13-14, 2025 | Standard Price of €1205 available now and ends November 29, 2025 Late Price of €1300 begins November 30, 2025| StrongFirst
StrongFirst Bodyweight Instructor SFB, Taipei, Taiwan—February 28-March 1, 2026 | Early Price—Save $200 when you register from October 2, 2025 through December 30, 2025—pay only $1095 Standard Price of $1295 available now and ends February 14, 2026 Late Price of $1395 begins February 15, 2026| StrongFirst
StrongFirst Bodyweight Instructor SFB, Singapore, Singapore—March 21-22, 2026 | Save $400 when you register now through October 22, 2025—pay only $895 with the Total Commitment Price Early Price—Save $200 when you register from October 23, 2025 through January 20, 2026—pay only $1095 Standard Price of $1295 available now and ends March 7, 2026 Late Price of $1395 begins March 8, 2026| StrongFirst
StrongFirst Bodyweight Instructor SFB, Seoul, Republic of Korea—March 4-5, 2026 | Early Price—Save $200 when you register from October 6, 2025 through January 3, 2026—pay only $1095 Standard Price of $1295 available now and ends February 18, 2026 Late Price of $1395 begins February 19, 2026| StrongFirst
StrongFirst Bodyweight Instructor SFB, Santiago de Chile, Chile—November 8-9, 2025 | Standard Price of $1295 available now and ends October 25, 2025 Late Price of $1395 begins October 26, 2025| StrongFirst
StrongFirst Bodyweight Instructor SFB, Prague, Czechia—April 25-26, 2026 | Save $400 when you register now through November 26, 2025—pay only $895 with the Total Commitment Price Early Price—Save $200 when you register from November 27, 2025 through February 24, 2026—pay only $1095 Standard Price of $1295 available now and ends April 11, 2026| StrongFirst
StrongFirst Bodyweight Instructor SFB, New York, NY—February 21-22, 2026 | Early Price—Save $200 when you register from September 25, 2025 through December 23, 2025—pay only $1095 Standard Price of $1295 available now and ends February 7, 2026 Late Price of $1395 begins February 8, 2026| StrongFirst
StrongFirst Bodyweight Instructor SFB, Huntsville, AL—April 18-19, 2026 | Save $400 when you register now through November 19, 2025—pay only $895 with the Total Commitment Price Early Price—Save $200 when you register from November 20, 2025 through February 17, 2026—pay only $1095 Standard Price of $1295 available now and ends April 4, 2026 Late Price of $1395 begins April 5, 2026| StrongFirst
StrongFirst Bodyweight Instructor SFB, Chicago, IL—April 25-26, 2026 | Save $400 when you register now through December 4, 2025—pay only $895 with the Total Commitment Price Early Price—Save $200 when you register from December 5, 2025 through February 24, 2026—pay only $1095 Standard Price of $1295 available now and ends April 11, 2026 Late Price of $1395 begins April 12, 2026| StrongFirst
Iron Maiden/Beast Tamer Military press a heavy kettlebell. Do a tactical pullup with it. Then a pistol. All super strictly. With a 24kg kettlebell for the ladies and 48kg for the gentlemen. Many strong people are able to complete one of the events. Some can do two. But the ability to do all three is […]| StrongFirst
When is the last time you actually tested your stability? It might be time to re-assess. It only takes a moment, and if you happen to discover a deficiency there, some simple corrections will significantly improve your overall strength.| StrongFirst
When we start viewing the press and the pull as more similar than different, this opens the door to better programming — and a stronger, better pull.| StrongFirst
Take your Kettlebell Instructor skills up to the next level. StrongFirst’s kettlebell curriculum and training methodology has been developed and refined by our Founder and CEO, Pavel Tsatsouline, for well over a decade. This advanced two-day Certification reinforces the principles and skills learned at the SFG I, then expands on them. At the SFG II, […]| StrongFirst
Pavel created a challenge in his Kettlebell Simple & Sinister book. This program involves 100 one-hand swings and 10 get-ups. The 10×10 swings must be completed in 5 minutes by performing 10 swings every 30 seconds, followed by 1 minute of rest and 10×1 get-ups performed on the minute for 10 minutes. The Task Time Task 5 minutes […]| StrongFirst
StrongFirst is a global provider of strength education. Our Instructors specialize in safe and effective kettlebell, barbell, and bodyweight training.| StrongFirst
I placed my feet along either side of the kettlebell and sent my hips back, gripped the handle, took a breath, and deadlifted the brand new 150-pound mass of iron. “Hmmm,” I thought, “not so bad.” My son, Simon, entered his garage and looked at me.| StrongFirst
The combat mindset applies to all "conflicts" we experience in life. Mental training helps you perform better at work, home, the gym, or in confrontations.| StrongFirst
Which squat variation gives you the biggest bang for your buck? Let's go through the possibilities and I'll explain the reasons for my choice of best squat.| StrongFirst
StrongFirst is proud to present an exclusive seminar on the most sophisticated and powerful strength training system ever—the Soviet weightlifting system. But we will not be talking about snatches and C&Js. You will learn how to apply the System to kettlebell and barbell military presses, weighted pullups and pistols, and the three powerlifts for extraordinary […]| StrongFirst
Build Muscle that is as Strong as it Looks In what was considered a golden age of physical culture, icons of the iron game like Tommy Kono, Franco Columbo, Steve Reeves, and others were truly as strong as they looked. The physiques on the stage were equally capable in the “pit.” Built Strong is a […]| StrongFirst
For the latest information on StrongFirst Special Events including Plan Strong, Strong Endurance, and Second Wind.| StrongFirst
In the Chuck Taylor redesign, Converse changed little of the external appearance, but the cushioned sole is a soul CRUSHER in our strength-training world.| StrongFirst
Here's how to develop overhead strength using three lifts. When used together these allow you to put heavy weight overhead while building healthy shoulders.| StrongFirst
I’m a busy person who wants to get stronger. I know every StrongFirst student can relate. While there is a lifetime of nuance to explore in strength training, I find strength to be one of the simplest and most time-efficient qualities to develop. Many programs exist to help you build physical qualities when you’re time-crunched, […] The post Kettlebell Kata—Simple & Sinister as Mindfulness Practice appeared first on StrongFirst.| StrongFirst
I never planned that my pursuit of strength would take me from the Rhine valley to Aberdeenshire. But in June of 2024, I attended an SFL StrongFirst Barbell Instructor Certification in Strasbourg, France. Jason Marshall, Sven Rieger, and Fred Causse—assembled by Alexey Senart—made a brief detour from the main topic to talk about their experiences with the Dinnie Stones.| StrongFirst
StrongFirst Kettlebells, StrongFirst® Kettlebell | The Russian kettlebell is a complete, no-compromise, extreme hand-held gym. Ours is as tough as the people who train with it. Designed and manufactured to the exacting standards you would expect from tools specced out for elite athletic and military use. Gravity cast E-Coated A finish that is chip and rust resistant A handle that strikes the “just right” balance between grip and glide Built for your most punishing demands Declare your tr...| StrongFirst
Find a StrongFirst Certified kettlebell, barbell or bodyweight instructor. Available in most countries, use or search function to find one close to you. If you can’t find one, come back soon, new are added frequently. ShareTweet| StrongFirst
Consistently getting yourself into a proper head space takes practice. Here's the number one tool for getting yourself to think better so you can be better.| StrongFirst
Preparing for deployment is what I do professionally, so I'm providing an overview of my philosophy. Here's how I train for military deployment prep.| StrongFirst
You may have a coach and training partners, but when it comes down to it, it is between you and the iron. Do not be afraid to be alone with the iron.| StrongFirst
In the final installment of my Super Sinister series, I need to discuss how my swing technique changed. Without these changes, I am not sure I would have successfully achieved Super Sinister. For those who missed my previous articles, to achieve Super Sinister you must perform 100 unbroken one-arm swings, switching arms every ten reps, followed by ten get-ups, completing one rep every thirty seconds. The weight used is the same as Classic Sinister, men use a 48kg kettlebell and women perform ...| StrongFirst
In StrongFirst, it’s been said—and I wholeheartedly agree—that pressing strength transfers to many other key lifts. But only if you are pressing correctly. When it comes to strength training, many lifters focus on pressing overhead without truly understanding how lat engagement plays a crucial role. The lats, or latissimus dorsi, are often overlooked in pressing mechanics. Yet they are foundational for generating stability, power, and efficient force transfer.| StrongFirst
What a herniated disc, kettlebells, and a lifelong love of surfing taught me about strength.I am 51 years old, and I’ve been surfing since I was a little boy. Surfing has always been a big part of my life—the connection to the ocean, the challenge, and the feeling you can’t really find anywhere else. But in 2015, everything changed when I suffered a disc herniation at L4-L5.| StrongFirst
“Auxiliary exercises are not just for show—they’re for building the strength you can’t see.”—Louie Simmons The SFL StrongFirst Barbell Instructor Certification is a rigorous test of strength, technique, and resilience, demanding mastery of fundamental barbell lifts: the back squat, bench press, military press, and deadlift. To earn the SFL Certification, candidates must demonstrate impeccable form under heavy loads while meeting strict performance standards.| StrongFirst
In April 2024, I achieved my StrongFirst Bodyweight Certification and became a StrongFirst Certified Elite Instructor. I had been working toward this goal for about three years, and it felt great to have finally climbed that mountain. Of course, after the initial high of completing a goal wears off, there’s also the question: “What’s next?” […] The post Prepare to Train, Don’t Just Warm Up appeared first on StrongFirst.| StrongFirst
Pregnancy and the postpartum period often come with misconceptions regarding strength training, particularly when using traditional tools like kettlebells. Historically, medical advice has recommended avoiding exercises performed lying on the back, dynamic movements such as kettlebell swings, and resistance training in general during these phases. Recent evidence and clinical practice, however, strongly support the thoughtful application of hard style kettlebell training and anti-glycolytic t...| StrongFirst
You’ve always wanted to deadlift, but it takes too much out of you. It just doesn’t seem to “play nice” with the rest of your training. Or maybe you want to hit a bigger deadlift number for your next Tactical Strength Challenge or powerlifting meet. Perhaps you’ve heard that “deadlifts take more than they give,” and that’s kept you away. Or you train your deadlift but avoid going heavy because you’re afraid of injuring your back.| StrongFirst
An exercise in the hard style kettlebell training toolkit that I believe to be massively underutilised and underappreciated is the half snatch.In this article, I will outline why I believe the half snatch is a worthwhile training focus beyond simply being a tool to help one learn how to snatch, but rather, a main exercise in its own right.| StrongFirst
The inspiration behind Italian Volume Training (IVT) was initially sparked by the legendary German Volume Training (GVT), a system made famous by Charles Poliquin in the 1990s, though originally developed by Rolf Feser for the West German national weightlifting team in the 1970s. GVT typically consisted of 10 sets of 10 repetitions at approximately 60% of 1RM (one rep max), performed with short rest periods and aimed at maximizing muscle hypertrophy through sheer volume and density.| StrongFirst
It is impossible to train every desired skill to a high level at the same time, especially if you have a day job. Few competitive powerlifters can snatch or clean and jerk. Weightlifters aren’t entering marathons and marathoners aren’t pulling quadruple bodyweight deadlifts. I’m not saying a strength athlete wouldn’t benefit from venturing into a […] The post Simplifying Multi-lift Programming appeared first on StrongFirst.| StrongFirst
“Could you outline a simple and effective barbell strength training template?” Enter the 3 to 5 Method. I codified it a quarter of a century ago in response to the same question from an instructor at a law enforcement agency I was consulting: 3-5 exercises 3-5 sets 3-5 reps 3-5 minutes of rest between sets […] The post The 3-5 Method Revisited appeared first on StrongFirst.| StrongFirst
I have always wanted to run a marathon but never wanted to commit to the traditional training required. I love strength training and believe there is much one can achieve by using it intelligently. As a firefighter, I have found that no training prepares me better for the job than strength training in all its forms. One morning at the fire station, I shared that I had created a program called the “Iron Marathon,” where, at the end of six months, I would complete the following to demonstra...| StrongFirst
Life can be complicated. That’s no secret. And if you’re not a professional athlete, your strength and conditioning training will have to make certain compromises. So, how can you achieve your training goals while dealing with the individual circumstances of everyday life?| StrongFirst
Pavel Tsatsouline on the Huberman Lab Podcast: Build Strength, Endurance, and Flexibility at Any Age| StrongFirst
Please understand I grew up a very skinny kid. My dad used to tease me and call me spaghetti arms. I hated to eat and spent countless nights negotiating how many more bites I had to eat before I could get up from the table. This weaved its way into my psyche and always made […] The post Seven Powerful Lessons from Becoming a Beast Tamer appeared first on StrongFirst.| StrongFirst
Five years ago, I earned my SFB (StrongFirst Bodyweight) Certification under StrongFirst Certified Master Instructor Karen Smith. The SFB StrongFirst Bodyweight Instructor Certification prepares you to teach bodyweight exercises safely and effectively, adhering to strict standards. To pass the strength test, women over 50 must perform a one-arm pushup (OAPU) from an elevation of 6-8 inches. Men over 50 and women under 50 must perform a one-arm pushup.| StrongFirst
It has been stated that the swing is the center of the kettlebell universe, and it is a well-known fact that the kettlebell deadlift is the foundation of the swing. Every StrongFirst student begins their kettlebell journey with the kettlebell deadlift. By hinging the hips back into an athletic stance with the kettlebell positioned directly […] The post The <i>Kur</i> for your Kettlebell Swing and Clean appeared first on StrongFirst.| StrongFirst
In my previous article, “Introducing Super Sinister,” I introduced a new challenge for Sinister athletes. Classic Sinister requires you to perform 10 one-arm swings (48kg for men/32kg for women) every 30 seconds for 5 minutes, totaling 100 swings. Then after one minute of rest, you perform one get-up (48kg for men/24kg for women) every minute for 10 minutes.| StrongFirst
I’m about to make a potentially heretical and controversial statement. Ready? Here we go—You don’t need a goal. And what’s more…you don’t need a plan. Let’s all take a moment to catch our collective breath. In speaking with a student some time ago, the student said: “I need a goal.” And my response was, do […] The post The “No-Plan” Plan appeared first on StrongFirst.| StrongFirst
In addition to being the school of strength, StrongFirst has created a culture built on pushing one’s limits, both physically and mentally. In 2013 Pavel published Kettlebell Simple & Sinister, in which he introduced a now infamous test of one’s strength, mobility, power, and overall resilience. Thus far, 72 men and 125 women have successfully completed this daunting challenge. On July 31st, 2023, after nearly eighteen months of training, I joined these hard style individuals and successf...| StrongFirst
The devil may be in the details, but the benefits are there as well. Here are vital details on the kettlebell halo and swing that can improve your results.| StrongFirst
Understanding what exactly is meant by "kettlebell ownership" will assist in your journey toward greater strength — and bigger bells.| StrongFirst
Welcome to the StrongFirst forum for strength discussion| The Forum
One of the lessons I learned over 22 years ago at my kettlebell certification with Pavel was that there is a huge difference between catching a water balloon and absorbing the incoming water balloon. Especially in below-freezing temperatures!| StrongFirst
StrongFirst Books, Kettlebell Simple & Sinister | Six years after the publication of the original S&S, people are still getting great results from the program and the book has never left the Amazon weight training best-seller list. So why another edition? Pavel answers with a quote from a novel: You know our motto: "We never let well enough alone." This is Kettlebell Simple & Sinister: Revised & Updated Edition or simply S&S 2.0. Learn how to use the extreme hand-held gym from the source—th...| StrongFirst
The year is 2006, and one of my personal training students was inquiring about my next training plan.| StrongFirst
Ladies and gentlemen, welcome to the gold standard in kettlebell education—and the #1 certification for strength and conditioning professionals. Two decades ago, the first kettlebell cert developed by Pavel Tsatsouline did a lot more than put the Russian kettlebell on the world map. It shook up the complacent trainer education industry. Instead of spewing sciency […]| StrongFirst
Over half a century ago, a group of high-level martial artists published a semi-fictional book Secret Fighting Arts of the World under a pen name John F. Gilbey. One of the stories in it perfectly illustrates the StrongFirst ideal. It is a star on the horizon. You will never reach it, but chasing it will […]| StrongFirst
The three events are a strict military press, a strict tactical pullup, and a pistol. Men lift a 48kg kettlebell to become Beast Tamers. Women earn their Iron Maiden title with a 24kg kettlebell. Many strong people are able to complete one of the events. Some can do two. But the ability to do all […]| StrongFirst
I usually say, “I’ve never gotten to see Game of Thrones,” to highlight how busy my life is. For the past nineteen years, I’ve worked full-time in Emergency Services, doing shift work. Additionally, I’ve owned and operated Access Health and Fitness in Dublin with employees for twelve years. I’m also married with three level-headed, non-stress inducing teenagers (yeah right). Add to that two dogs, twelve hens, and a partridge in a pear tree—this is how I generally start my therap...| StrongFirst
The SFG I is a challenging certification, but if I can do it, just about anyone can. I was never the most naturally gifted athlete. But with an intelligent and consistent approach to training, I was able to turn up at the event very well prepared for what was to come.| StrongFirst
Simple & Sinister embodies the quote above. Dedication to achieving Simple and continuing to Sinister has led students on multiple-month and multiple-year journeys. A rarity in today’s scrolling-based attention-span world, the dedicated pursuit of the S&S goal is a worthy endeavor.| StrongFirst
