Siegmund Klein, The Kettlebell (1932)

The “kettle-bell” has been for years a very important factor in developing strength, yet the modern weight-lifter rarely, if ever, uses it. This is partly the fault of the governing body of the International Weight-Lifting Association, for kettle-bells are not used in any contests under their auspices, hence contestants feel that it is useless to train with this “obsolete” article.

read more

Edward Aston: How to Gain Strength

The only foundation of lasting strength is perfect health, and that condition is to be gained by careful attention to the needs of the body.

Live an orderly life. Do not abuse your constitution by overindulgence in anything – food, drink, sleep, rest, exercise, pleasure-seeking, may all be overdone. There is a time for all the things; and recreation in just proportion is as necessary to the body and end as are sleep and exercise, also in proportion. 

read more

Sandow’s Straight Leg Situp: Oldschool Low Rep Abdominal Exercise

Lie flat on the back on the floor, couch or bench, covered by a rug, at full length, the arms close by the sides, the feet pushed under the bureau, weighted or strapped to the floor, to give purchase to the body; then alternately raise the body on the hip joints, from the supine to the sitting position, and slowly lower it again to the horizontal position, repeating the movements until the abdominal muscles feel the tiring effect of the exercise.

read more

Joe Bonomo: Detailed Training Instructions for “One Hand Get Up” (1970)

Training routines such as this bring every muscle into play, each group picking up the work smoothly from other groups as the body position changes. Routines such as this train the body muscles to work as a team, each passing the task to the next in graceful coordination.

STARTING POSITION

Stand erect, hold weight overhead with one hand. Position A

read more

Siegmund Klein’s Exercise for Developing a Powerful Neck

Neck strength – important or not? 

Renowned exercise scientist Bret Conreras writes: “It is my opinion that targeted neck training for collision sport athletes is a wise idea and should be implemented for maximum neck strength, which could decrease the likelihood of injury and increase performance.”

read more

Kettlebells in the Movies: “Ivan the Poweful”

"Ivan the Poweful" is a film telling an outstanding life story of Ivan Firtsak who was born in June, 1899 in a Ukrainian village Bilky, Irshava district in Zakarpattia Oblast. At the age of 18 he became a performer with a Czechoslovak circus and traveled to 64...

read more

How to Keep your SFG Skills Sharp

I am currently practicing Simple & Sinister, i.e. Get-Up and Swing.

I have divided the remaining skills into 2 groups:

Grinds: Military Press, Front Squat, Windmill, Bent Press
Ballistic:  Snatch, Clean, Push Press, Jerk

read more

Two Hands Anyhow

Two Hands Anyhow, a magnificent feat of strength, usually performed with a barbell and a kettlebell (like the legendary Arthur Saxon's world record of 203 kg), two kettlebells, two dumbbells (Thomas Inch used to show this variation with his Inch Challenge dumbell), or...

read more

Thomas Inch, Secrets of Strength: A Dumbbell Get-up

Lying down and rising with dumb-bell. Hold the bell overhead, right hand. Bend both knees, place left hand on the floor a little to the rear, extend the left leg forward and sit down. Now extend right leg, bending left arm until you are resting on the elbow. Lean slowly backwards to prone position.

read more

A Few Words of Gratitude

It is said that the key to the success in practice is a good method, a good teacher, and a good student. I am very lucky to have the best teachers and a great method. I am patiently working on being a better student, a better teacher, a better person.

StrongFirst – the School of Strength – is a school of personal development, hidden behind lifting iron. The principles, skills and values that I learned in StrongFirst, literaly changed my life.

read more

Kettlebell Swing Tip: 4-Count Movement, not 2

Most people do the swing wrong because they think it is a 2 count movement: 1 - down (= evading to soon, which leads to all kind of troubles like the weight pulling you forward, ending too low between the legs etc.) 2 - up (= lifting with the hands) Think of the swing...

read more

Hermann Görner and Kettlebells

Each training session of Hermann's contained a mixed programme of kettlebell, dumb-bell and barbell lifting. Sometimes a workout would also include the supporting feats. For instance, hen Hermann trained three times per week, he might in the first training session...

read more

The Stronger Person Will Win

I am working on some stuff regarding Chinese martial arts. I have found an interesting saying from our tradition (Southern Chinese Hung Ga Kyun), written by Grand Master Lam Sai Wing in his "Taming the Tiger in Gung Pattern Manual", regarding the combat applications...

read more

Shaolin Code of Honor

I was digging though an old martial arts manual (from around 1911), loosely translated by late Robert W. Smith in his book Secrets of Shaolin Temple Boxing and have found this interesting part called something like "Five must follow commandments": Jim Jeun 漸進: Gradual...

read more

Combatives & Strength Training: Hack Away at the Unessential

My combative training is heavily influenced by StrongFirst principles - few things, but better, waviness of the load, continuity of training process, etc. Example from our MMA lessons: Most of the time we work on the same drills in a "same, but different" way - jab,...

read more

Carl Gustav Jung: How Difficult It Is To Be Simple

This paragraph for C.G. Jung’s autobiography Memories, Dreams Reflections caught my eye:

I have done without electricity, and tend the fireplace and stove myself. Evenings, I light the old lamps. There is no running water, and I pump the water from the well. I chop the wood and cook the food. These simple acts make man simple and how difficult it is to be simple!

read more

Upcoming Events

  1. StrongFirst SFL Barbell Course

    September 8 @ 10:00 - 18:00

DUMBBELL SWING TUTORIAL

DUMBBELL SWING TUTORIAL

Get StrongFirst!

Get StrongFirst!
Shares