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
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
Based just outside Belfast, I’m a busy husband, dad to two boys, and a 20-year shift lab worker (and still counting—until my lottery numbers come up). Shifts can put a lot of demands on an individual’s time and energy and may limit training time, but the benefits of training, despite these challenges, are numerous for health and wellbeing. Striking the right balance, however, is key.| 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
Background From 2017 to 2019, I was fortunate to support the Dutch “Project 2020” women’s eight rowing selection as a strength and conditioning coach. My task was to create and perform the day-to-day physical strength training to complement the large number of weekly rowing sessions the team performed. The team was formed in a slightly […] The post Strong Endurance™ for Dutch Women’s Eight Rowing Selection “Project 2020” Preparing for the Olympic Games appeared first on Strong...| StrongFirst
Introduction In 2023, Pavel published an article on the StrongFirst blog raising the question “Will You Gain More Strength by Varying Your Lifting Speed?” and afterwards published another article with examples of using different lifting speeds to increase one’s strength in the double kettlebell front squat (“The Triple Gear Squat Protocol”). This article outlines how […] The post Triple Gear Military Press Protocol—An Experimental Case-Study appeared first on StrongFirst.| StrongFirst
Background In part one, the concept of Novocaine Training and some of the specifics of exercise selection and session details were explained. The concept is to include enough variation to avoid accommodation, yet not so random that long-term improvement does not occur. The specifics of the program are constantly evolving but the concept remains the […] The post Novocaine Training Part II: The Decision-Making Process appeared first on StrongFirst.| StrongFirst
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
Adding the single-leg deadlift into your training will improve your balance and help you hit personal records in your pistol, get-up, and barbell deadlift.| 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
In our StrongFirst system, there are many “a-ha” or “what the heck” moments that are identified as carryover effects. These carryovers translate into unexpected strength gains, better movement, and endurance in other lifts you haven’t specifically been training. This is an exciting part of the training process, when your lifts become easier, and you find yourself setting personal bests without even psyching up for them.| 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
Years ago, after a Plan Strong™ seminar, I had a chance to ask Pavel a question.Me: “What do you think the biggest issue is in the fitness industry?”Pavel: “I don’t have enough time to answer that question, but I will tell you that there is far too much entertainment.”| StrongFirst
Most athletes know kettlebells have many benefits, especially the ballistic skills (e.g., the swing, snatch, and clean) which are almost impossible to do with any other tool. However, what may be less known is that kettlebells give us the opportunity to improve grinds as well as develop strength in the process.| StrongFirst
StrongFirst is built upon universal strength principles that are applied to the three modalities we teach: kettlebell, barbell, and bodyweight. Although our focus is on these specific modalities, our principles can be applied to any training tool. StrongFirst principles translate complicated, scientific methods into simple, applicable programs that can be immediately applied to training. Our programming not only represents these principles, but also respects them. This respect is one of the m...| 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
