I CAN’T speak highly enough about Pavel Tsatsouline’s Simple & Sinister program.
It is simple – by design! It’s sinister in its execution and how it challenges you. Single-arm kettlebell swings and Turkish Get-ups – every day. That’s it.
Doesn’t sound like much. But I love it. Why? Because (a) it doesn’t take up much time (b) it doesn’t leave you feeling sore and (c) I love to practice.
These two movements epitomise for me what is great about using this cannonball with a handle otherwise known as a kettlebell.
The swing is the foundation of all kettlebell work and the one-arm swing forces you to use your hips, glutes, hamstrings and core the way you are supposed to.
And then there is the Get-up which, when I first tried it, I could hardly manage with only a modest weight. Now, after several months of Simple & Sinister, I am genuinely staggered by the progress I have made and without stepping out of my comfort zone.
Get-ups teach you to respect the kettlebell and expose your weaknesses. I like that.
So in between doing the Amazing 12, I practice and follow programs like Simple & Sinister, because it keeps me honest and reminds me about understanding the process of getting stronger and making progress. The goal isn’t to wear yourself out or work up a sweat, but rather to refine the efficiency of your movement and when it becomes effortless and nearly flawless, where you can do it slowly and with your breath under control, is the time to move up to the next kettlebell.
Tsatsouline’s book is a priceless slice of his knowledge. Like all good teachers, he communicates clearly and directly.
So if you are stuck between programs or just want to challenge yourself in a different way, grab yourself Pavel’s book and dedicate yourself to these two movements. It’s an investment you won’t regret.