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
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Side Push Press? From Alan Calvert’s Book The Truth About Weight Lifting [1911]
In this lift the athlete is privileged to stand in any position he chooses, but generally he takes a position with the feet about 15 inches apart. He is not allowed to bend the legs at the knees while making the lift.
Siegmund Klein: The Kettle-bell [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.
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.
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.
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
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.”
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