Simple Methods. Complex Strength.
Learn from the legends of the Iron Game. Build lasting health and antifragile strength through youth-restoring calisthenics, kettlebells, dumbbells, and barbells.
Start with our FREE Hard Style Dumbbell Swing Tutorial—video + PDF guide.
Instruction from Pavel Macek, StrongFirst Certified Master Instructor. Meet your instructor
![Enter the Dumbbell! [ONLINE COURSE]](https://simplexstrong.com/wp-content/uploads/2025/12/strongfirst-enter-the-dumbbell-400x400.jpg)
George Hackenschmidt: „One of the Best Leg Exercises in the World“ [1908]
Heels up. Knees forward. Squat deep. The forgotten deep knee bend - from old-time strongmen to modern kettlebell training. Long before leg presses and elaborate lower-body training programs, old-time strongmen built powerful legs with a simple exercise: the deep knee...
Ivan V. Lebedev: Two-Hand Assisted Kettlebell Snatch [1928]
In today’s StrongFirst SFG kettlebell system, we use the so-called kettlebell “cheat clean,” or assisted clean, as one of the best drills for learning the clean properly. You grab the kettlebell with one hand, cover that hand with the other hand, hike pass, extend the...
![I. V. Lebedev: Advice for Beginner Barbell, Dumbbell, and Kettlebell Lifters [1916]](https://simplexstrong.com/wp-content/uploads/2026/10/dr.-krajewskis-athletic-office-kettlebells-barbells-dumbbells.jpg)
I. V. Lebedev: Advice for Beginner Barbell, Dumbbell, and Kettlebell Lifters [1916]
In 1916, Ivan Vladimirovich Lebedev—better known as “Uncle Vanya” (Дядя Ваня)—published Heavy Athletics(Тяжелая атлетика), subtitled A Guide to Developing Your Strength by Exercising with Heavy Weights. Lebedev, a student of Dr. Vladislav Kraevsky, was an influential...
A ‘Top Tactic’ for Building Upper-Body Strength
Since I was nought but a little hammer, there have been a few key “strength epiphanies” that have shaped the way I view strength and how to obtain it. One of the best ones comes from Israeli movement maestro, Ido Portal – the man made famous by his incredible movement...
Arnold’s Training Partner’s Ruthlessly Effective Calisthenics Strength Secret
I don’t know about you, but I miss the ‘80s. Now, I don’t personally have too many memories from that decade, as I was naught but a little lad born during the latter half of it, but nevertheless, I grew up watching action movies galore in my placid, decidedly...
![Durbin-Durco, Inc. Bent Press Press Tutorial [ca. 1950s–1960s?]](https://simplexstrong.com/wp-content/uploads/2026/09/durbin-bent-press-tutorial.jpg)
Durbin-Durco, Inc. – Bent Press Tutorial [ca. 1950s–1960s?]
Great concise bent press tutorial from a 1950s? 1960s? booklet—you can use the tips for the kettlebell, dumbbell, or barbell bent press. We have added our comments in italics.
FREE HARD STYLE DUMBBELL SWING TUTORIAL
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