Kettlebell Simple & Sinister: Revised and Updated (2nd Edition)

**Progress review/update 2/18/14** The reviews on Simple & Sinister seemed too good to be true, but I bought it on a whim. It ended up entirely changing my training routine. It may be too early to post a review, but I have been following this routine exactly as prescribed for about a week and I love it. I thought I'd share my experience from a novice's perspective, and if I find in a few months that I am unsatisfied with the routine (or that I still love it) I will follow-up my review. Since most of the reviews are on the information and quality of the book (I'd still give it five stars-- the writing is motivating and informative), I am going to focus on the routine's prescribed itself. I'm not your typical kettlebell/crossfit nut who asks for punishment-- I'm an out of shape guy who wants (and needs) to lose fat and get stronger. Like every other dissatisfied-with-their-bodied American, I bought a kettlebell last year but didn't really know what to do with it. I got Enter the Kettlebell like recommended, and was even more confused. So the $50 bell that was supposed to solve my fitness woes sat in the closet, and I kept paying my $25/month gym fee. I went in yesterday to cancel my membership-- I now have a fitness plan to last me a long time. The premise behind Simple and Sinister is, well, simple. While I don't want to spoil what is in the book, it is so simple and easy to understand that it isn't going to be a secret for long. Some books on fitness tell you to "do this-- but you could also do this, this, or this", but Simple and Sinister has just two options: Simple (what I'm on), and Sinister (for the experienced kettlebeller). Here is the layout for the simple routine. I won't share with you how many times a week to do the program or any of the other programming tips. You have to buy the book for that. The simple routine starts with a warmup set that is repeated three times: 1x5 Goblet Squats 1x5 Halo's 1x5 Supine Bridges After that, the workout is: 10x10 KB swings 1x5 turkish get ups, each side That is it. While similar to the Program Minimum of ETK, this program focuses more on strength rather than time. Each rep is controlled and powerful. When I started on the routine, I was worried by 35lb KB would be insufficient (I am a 240lb guy, after all). Did I ever get a wakeup call. The first day I had to lay in a pile of sweat after the sets. I woke up and everything hurt. But I kept coming back, and it kept getting easier. A few things I noticed after only about a week: 1. My chronic shoulder pain has all but diminished. I had heard that turkish get ups were great for shoulder stability, but even after watching dozens of youtube videos I never got them right. Pavel's tips and shoe trick got me to learn it within a day. 2. I've dropped five pounds (I'm also dieting, which helps) 3. My posture is better, and despite working out harder than I had been I feel pretty good sitting at my work desk all day. 4. My legs are tighter and stronger feeling than they were a week ago. I had been doing a 3x5 powerlifting program before this and my legs got huge. I like the idea of fitting in normal jeans again. 5. My grip is much stronger. The first few days I struggled to not drop the kettlebell on my face, and now I am finding I want more of a challenge. The beauty of the simple program is that it can be scalable for a long time. Once my 16kg bell feels too easy, I am buying a 24kg bell. Then, a 32kg bell. If I can do the program with a 48kg beast, I'll be the baddest dude on the block. So I have years of programming that I can do in my living room for about a total of 3 hours per week. No gym memberships, and the only cost will be a collection of kettlebells that will last forever. I look forward to continuing the program. I hope my wordy review convinces another lost beginner to just go ahead and buy the book, grab a kettlebell, and start. It's the solution to your New Years Resolution! **UPDATE 2/18/14** After nearly three months using the program, I purchased a 24kg kettlebell a week ago and have been continuing to progress. I started eating *clean* in January and have lost nearly 18lbs (from 247 to 229lbs) and 5 inches on my waist line (from 44 inches to 39, still got a gut). I'm down to doing the program 2-3 times a week, and I swim/go to a crossfit style workout class 3 other days a week. The Simple and Sinister routine has done wonders for strengthening my weaknesses like my hips, abs, and shoulder girdles. I hadn't touched a barbell in a few months, but I deadlifted a new personal record of 295lbs on Saturday. Still have a lot to work on, but the fact that I continue to lose weight without sacrificing the very little strength I have is a good sign! Still 5/5 stars for the program and the book, thanks Pavel.

Personally, I found Pavel’s writing style to be engaging as well as entertaining. His instructions are easy to follow. He also lays out the research to back up his claims. As far as the program itself goes, it’s just like the book says: “Simple, not easy.” In my own experience, this holds true. I’ve been running S&S for almost a year now and I am working toward the Timed Simple challenge. This program is a solid foundation for beginners interested in strength/conditioning. The program includes only two main exercises: the hard style kettlebell swing and Turkish get up. There are some warm up exercises as well i.e. goblet squats, hip bridges, and shoulder halos. To move up in weight, you utilize a concept called “step loading” where weight is increased slowly over time to prevent fatigue. This also allows you to “practice” (Pavel makes it very clear this is not a workout) almost daily until you reach the goal of Timeless Simple, which is when you are able to complete 100 swings and 10 Turkish get ups with a 32kg bell (24kg for women). Once you reach this benchmark, the practice volume dials down to 3-4 times a week (should you decide to continue), with a timed challenge on Fridays where you grind through 100 swings in 5 minutes, take a 1 minute break, and then perform 10 Turkish get ups in 10 minutes without sacrificing form for speed. I am by no means an experienced weight trainer, but I found the simplicity to be liberating. There isn’t much to think about - just commit to the practice for around 45 minutes a day and that’s it. Move on with your day. I enjoy the repetitiveness of the program as well - practice becomes very meditative. As for the results, I probably lost some strength gains but I made up for it by gaining some much needed cardiovascular endurance. Prior to S&S, I felt powerful but I would get winded easily. I also leaned out a bit, which my wife appreciates. I almost forgot possibly the best part about this program - you’re not burnt out so badly that you can’t do other physical activities the rest of the day. You put in some hard work but still have gas left in the tank, to paraphrase Pavel. I highly recommend this book.

I've been following this program as written since the book was released, and I've never felt better. Having been a fitness hobbyist for years, mostly for the feel-good factor, I've explored many programs: Couch to 5k, Stronglifts/Starting Strength, Crossfit, some bodyweight training and gym rock climbing, etc etc. None has ever had such a positive impact on my fitness and feeling of wellbeing as S&S has. I am no devotee of StrongFirst or Pavel's, my only involvement has been reading a few of Pavel's books (Naked Warrior, Enter the Kettlebell, Power to the People) and experimenting with those programs a bit. No one has asked me to write a review. That said, this book blows away the totality of fitness literature I've read up until now with regards to directness and completeness of the content. Here's what to expect from the book: a general physical preparedness program to follow every day with a single kettlebell (though ideally you'll want two sizes to start) in 20-30 minutes, including a warmup, two primary exercises to practice, and some stretches. Detailed explanations and progressions for every movement. Some material on the history and philosophy of kettlebell training, with deep insights drawn from martial arts, military, and powerlifting applications. Several chapters on cultivating tension/relaxation control, breathing exercises, tips on how to progress to higher weights, and when and how to challenge yourself or take it easy. This is a complete book, and a complete program. If a total beginner, with literally no experience in fitness training, were to ask me for a "magic bullet" one-stop solution to develop strength, explosiveness, balance, coordination, mobility, injury resistance, and maintain good general health for life without overworking themselves, this is the book I would hand them. And I truly believe they would be well taken care of if they did nothing but follow it to the letter. Doesn't that sound like generic hyperbole? How can I keep a straight face while affecting the same salesman mentality that's shilling so many silly books on the same topic? The reason is because this book is NOT, in fact, a "magic bullet" or a workaround in any way. The advice is frank: to be strong, you have to apply yourself honestly. You have to learn to listen to your body, to acknowledge the smallest sensations and gauge your energy levels. In my opinion, the greatest value of this book is not the specific exercises prescribed, though they are phenomenal and I have no inclination to change anything about the program as I continue to practice it. The greatest value of this program is the mentality that comes with it: fitness is an internal pursuit, not a game to be won or cheated, and fitness training done well exposes your personal weaknesses and vulnerabilities every day. You become stronger, in body and in mind, by that process. I can't speak to the usefulness of this book for athletes, law-enforcement/military, or fitness professionals, since I am none of them - other reviews here might be more helpful if you're looking for that perspective. I'm a musician, and fitness training is a hobby that helps me feel good, keep my energy levels up, maintain good health, and prevent injuries. That said, I can't imagine anyone reading this book and not taking away something deeply helpful. Pick it up, the price is right. It's a quick read, but I've already read it 5 or 6 times now. Enjoy.

Kettlebell - Simple and Sinister (hereafter referred to as Simple and Sinister or S&S), is the latest offering from Pavel Tsatsouline, formerly head of the RKC, and now head of StrongFirst. It is available in paperback, kindle, and audiobook format. I read it on my Kindle. Disclaimer: I am an SFG under StrongFirst, and do a great deal of my training at Skill of Strength, a StrongFirst affiliate. Clearly, I have a pro-StrongFirst bias. Read this review accordingly. Simple and Sinister is aimed at the kettlebell novice. In a sense, this is the latest evolution of Pavel's entry-level kettlebell writings. The original Russian Kettlebell Challenge was filled with tons of exercises and programming ideas, many of them quickly glossed over and with no particular focus. Enter the Kettlebell focused on six exercises, and offered two main programs (the Program Minimum and the Rite of Passage) for the aspiring kettlebell enthusiast. Simple and Sinister cuts things down even further, for good or for ill. In a nutshell, Simple and Sinister presents the latest version of Pavel's "Program Minimum", a minimalist training regime designed to fit into the lifestyle of almost anyone. It's appropriate for someone looking for a single workout routine, or something to supplement another physical activity. Unlike some of Pavel's other works, Simple and Sinister leaves nothing to the imagination. The whole program, including warm ups and cool downs, is laid out over the course of the book. There is no guess work. Three mobility drills done in a circuit to warm up, one-arm swings and Turkish get-ups to workout, two or three stretches to cool down. Shower, rest, repeat. There is good and bad in this. The good, of course, is that it is very, very, straightforward. If you read this book and don't know what to do next, I would be deeply concerned. It's all laid out, plain as day. The bad, of course, is that there is just one thing to do. If you want more options, you will have to buy more books. The writing is classic Pavel. All of the drills and exercises are explained clearly, and accompanied by pictures for reference. There is a logical progression for learning these exercises, and you'll get the whole progression, start to finish, in S&S. I saw one reviewer who complained about the picture quality, but it seemed fine to me. Classic Pavel also means a lot of references to Russia and use of the word comrade. If you didn't like Pavel's writing before, you're still not going to like it. Just warning you. Who is this book good for? If you are interested in learning how to use a kettlebell, but aren't sure what to do with it, this is a good starting point. It gives you a very simple, direct, and easy to follow program that you can use to get your feet wet. The program is simple enough that you could follow it (on a modified schedule), while continuing to participate in other activities. If you're a kettlebell instructor, you may be familiar with most of the concepts in this book (particularly if you are an SFG). This is a solid review of coaching cues for some of the core StrongFirst exercises, and if you want to see how StrongFirst teaches their mechanics, this would be the place to look. [An aside: one thing that I really liked in this book was that Pavel credits every idea that he's taken from other people back to the source. That includes people who have long since left his organization, like Steve Maxwell (who I think he credits both for the halo and the turkish get up). Pavel could have said nothing about anyone, but he shares the name of every person who gave him an idea, a quote, or an exercise. That's cool.] For the Martial Artist Honestly, if you're a martial artist, you could do far, far, worse for your strength and conditioning then to follow the protocol outlined in this book. If you're a man and get to the point where you can complete this program with the "beast" (a 48kg kettlebell), on top of your training, you will be in damn good shape. A professional competitor should seek a more comprehensive program, but for the hobbyist, this would work pretty well. If you are new to the kettlebell world, and looking for a place to start, this is it. If you've been around for a while, you not get quite as much out of it, but the book could still be worth checking out.

(For some perspective on my review, I started this program in January and refused to post a review until I had completed the simple goals, which I just completed in May. It is easy to be excited about a workout program for a month or so, but I wanted to stick with it for a longer period of time to get an honest perspective.) The title of this book is perfect and explains it perfectly, you can judge this book by its cover. I can’t speak how this book is for beginners, because that wasn’t me, but I certainly have no qualms directing beginners to this book and encourage them to see a certified instructor. Just about anyone at any level of athletics (or desk-jockeying) will benefit from following this book to the letter. First off, Trust Pavel! He knows far more about working out than I ever will, and while the workout plan may seem simple, there have been years of thought and gallons of sweat devoted to perfecting this plan. The biggest struggle many will have with this book is the monotony of the “punching the clock” type of workouts, but once you get used to it, this part can be quite liberating. No need to spend 30 min planning your workout…just show up, grab a bell and 30 min later you are done. Do it again tomorrow and the day after and “repeat until strong.” My second point: When you hit a plateau or feel you are stuck, re-read the book. Every time I was stuck at a certain mark and not feeling any progress, I would re-read the book and pick up another tidbit that I had overlooked the first few times through it and next thing you know, I’m not stuck at the plateau anymore. Trust Pavel! This program alone will not put you on the front page of a fitness magazine, but expect a thicker trunk, popeye forearms and a shredded back if you follow it (the change is gradual so I did not notice so much as others made comments over the months). While nice, those are just aesthetics, the real gold is in the flexibility and rock solid shoulders, hips, hamstrings, and lower back that will protect you from injury in your daily life. That is the real beauty of this program, it gives you the freedom to enjoy the rest of your life by not only giving you strength, flexibility, and conditioning but also keeping workouts brief so that you still have time and energy to enjoy life away from the kettlebell. This is my "foundation" workout plan that will keep me busy for several years and I have no doubts my progress will continue as I pursue the Sinister goals! Buy the book, trust Pavel, work the plan, and repeat until strong!

Anthony Trollope said "A small daily task, if it be really daily, will beat the labours of a spasmodic Hercules" Simple and Sinister is a program to make that daily task both SMALL and STRONG. I began kettlebell training 2+ years ago. Year 1 was transformative -- and exhilarating. Year 2 has been a struggle with consistency. KB:S&S distills kettlebell training to the essentials. It removes decision-points that result in opting out (or worse, flaking out). Though the book speaks to people who need serious strength (soldiers, law enforcement, athletes), I come at it as an aging desk-jockey who needs to train for life and to strengthen against that bad back. I'd fallen off the wagon, and was hearing warning signs from my back: "Get back to training, stat." I'd just begun again when the book came out. I've trained using S&S for most of the 10 days since I got it. I'm feeling stronger. Bad back warning signs: gone. I would not dare work with iron daily on the word of a lesser authority than Pavel. Doing something daily is easier than doing it a few times a week or every other day. I find it easier to train daily for 30 minutes than to train 3x/week for 45-60 minutes. Simplicity removes options of when to train. (Today? Tomorrow?) Today. Every day. Simplicity removes choices (This movement? That movement?) Swings. Get ups. Both. I find the practice as prescribed more contemplative, focusing on each movements. I'm less focused on time. The strong side/stronger-side approach to get-ups has been revelatory. The Kindle version (viewed on iPad) has a small editorial snafu: two paragraphs ("Take a big inhalation...") appear twice: at the end of the "The Secret Of Hard Style Laziness" chapter [Loc 1129 or 1588] and, in the intro to the chapter that immediately follows, "Secrets of Breath Mastery" [Loc 1135 of 1588]. The two grafs make sense in the second position. The first occurrence is momentarily confusing, and, if I could, I'd knock the book .5 star for that editorial slip-up. But I rounded up to the full 5 stars. I write this review 10 days in. I feel I need to revisit my assessment in the second week of January, after I've been practicing S&S for 6 weeks. For now, simplicity and daily-ness is an epic win.

Simple & Sinister, the book, is well written and presents the material in a clear, concise and lively manner. As a 20-year veteran of the marital arts, I am someone used to breaking down movements to their finest points and understand the true power in any movement is in the details and cues. I am often frustrated by the typical exercise books that show the start and end position and say, do this. By contrast, Pavel's teaching style refreshing. His text is both spartan and comprehensive, and goes into enough detail to allow the reader to really understand the techniques. Simple & Sinister, the workout, just plain works. The program is short and refreshing but is densely packed with hard work. I found I could squeeze it in different parts of the day and not miss a beat. Once you get into it, you can motor through it in less than 25 minutes, day-in, day-out. I also found that it did not spike my appetite like more aggressive programs often do, so my weight stayed where I wanted it to be without feeling hungry or having to worrying about my consumption. My personal experience: I am a 40-year-old desk jocky who has been doing various forms of resistance training for the past 10 years or so with limited results, and kettlebells for about a six months previous to Simple and Sinister. I did Simple & Sinister for 8 weeks. I started with a 20kg for all movements and met the standard of 5 min for the swings and 10 minute for the Get-ups, but could only perform a couple of sets with the 24kg. By the end of the 8 weeks, the 24kg seemed like a toy, and I was mixing in a healthy amount of Swings and Get-ups with the 32kg, well on my way to the "Simple" goal (all 32kg, 100 swings/min, 10 Get-up/10min). I put on some muscle, especially my back, and felt a lot more solid through the mid-section, especially when I started working with the 32kg. To me and others who like variety, it is a great training plan that helped my plug some gaps in my tension and strength and was a nice break from more aggressive training programs. One of the benefits of this plan for variety junkies is that you can not screw this up or mask lack of progress in variety, because there is none, the results just come. I plan to revisit this training program from time to time for 8-12 week training blocks to continue to make progress My wife is 6 months in on the program. She started swinging the 8kg and is now is using the 16kg, get-ups went from 4kg to 12kg. She is a mom, career woman, runner, martial artist and this is the first strength program that she has been able to plug into, stick with in a very long time. The convenience of such and effective workout in your living room has got her hooked.

I’m 65 years old and have been physically active my entire adult life, doing dozens of triathlons, running races, swimming events, and hiking in the White Mountains of NH. I had tried strength training at various times but could never stick with it. I always struggled to figure out what to do and would end up with minor tweaks and pulls. A few years ago I decided to get serious about gaining more strength and came across Pavel’s interview on the Joe Rogan podcast. I immediately bought the book and have never looked back. I look forward to my kettlebell “practice” every day. I liken it to a golfer going to the range to practice their swing or a baseball player hitting in the cages to improve their craft. In addition to the book, Pavel’s YouTube videos are a great resource, but you still need to buy the book, it has all the details you need to set up the program plus much more. Even though I have read the book cover-to-cover, I find myself going back to it all the time for inspiration or to pick up a few nuggets I missed earlier. In summary, I have become an ardent believer that strength is non-negotiable for your overall physical and even mental health. This book paved the way for me to get there with a straightforward program, one that I look forward to doing every day. Don’t be fooled by it only being two exercises. These two are enough, believe me, it’s all you need. Read the book and do what Pavel says - it works!

I am kettle bell enthusiast.. I have a rod in my left hand.. Which forced me to think about functional exercises.. I was using Indian clubs.. Then I came across Kettlebell..thru Steve Cutter learnt some basics.. But real transformation came when thought of embracing KB in day today life.. Pavel with his no nonsense attitude n minimalist zen like approach made that possible.. I never wanted big chest n biceps.. Wanted to carry my kids to third floor.swings n getup always fascinated me...to convince me grinds after ballestics was tough..keeping it less n still challenging was real gem..never liked jogging or walking like a retired pensioner man.. Always believed there is place for being strong n able to chase a guy for 100-200 m.. Pavel somehow brings those things in this books.. Thanks for giving us that conviction.. KB is for real not a passing fad

Talvez o melhor programa de treino minimalista do século !

J'ai acheté le Kindle de la première édition en Décembre 2017. Je me suis entraîné presque exclusivement avec S&S depuis, passant du kettlebell de 16kg à celui de 40kg. Résultats plus que conformes aux promesses du livre : une très bonne condition physique générale, une meilleure posture au quotidien, des gains musculaires. À lire et à bien relire pour en extraire toute la "substantifique moelle" : la simplicité de S&S renferme une grande richesse. Découvrir StrongFirst et le travail de Pavel Tsatsouline a été un grand tournant dans mon approche du mouvement et du sport en général. La nouvelle édition est encore plus claire et je vais me la procurer en format physique pour pouvoir profiter du confort de la traduction : ce livre mérite clairement sa place dans votre bibliothèque.

I initially avoided pavels work. I found his constant references to special forces and martial arts masters slightly contrived. But when I bought enter the kettlebell cheap to see what the fuss was about I was suprised. He gives a clear goal (rop) and challenges you to follow his program until you can achieve it. I took his advice 4 years ago and am now at 43 stronger than I have ever been. Since then I've been a fan of his methods and I've read most of his work. If you are not used to his methods this program will seem to be too simple. But his programming excells on achieving the most with the least (time / equipment)and this book seems to follow a trend of simplification that he began several years ago. Pavel has said in the past that his system is constantly evolving meaning his most recent works take precedence, making this the perfect place to start. The program is easy to follow and the book is of a very high quality. (altogether 'tighter' than some of his earlier books) There is a clear progression to follow and guidelines are inculded for when and how to increase weights. The program as presented should give you all you need to become very strong and stay there for most of your life all for a commitment of a couple of hours a week.

Buen libro de Pavel Tsatsouline. Sencillo, efectivo y directo. Con toques de humor propio. Merece la pena leer este libro si te interesa entrenar con kettlebells.