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)
A Secret “Muscle Control” Bent Press Tip from Thomas Inch [1958]
One of the secrets of the late Arthur Saxon’s enormous Bent Presses was that he relaxed his muscles as he leaned away from the bell. One gets so much further down that way, and the contraction of the arm and Latissimus, etc., comes in much later than the beginner ever realises.
![[CHALLENGE] #GGP108 Sun Salutations](https://simplexstrong.com/wp-content/uploads/2022/12/great-gama-protocol-ggp-108-sun-salutations-challenge.jpg)
[CHALLENGE] #GGP108 Sun Salutations
In many yoga schools, it has been customary to celebrate these key milestones of the year on the solstices and equinoxes by practicing 108 repetitions of Surya Namaskar, the "Sun Salutation" - and that's exactly what we will do. Ladies & gentlemen, please join our...
York Barbell System of Training: The Bent Press
Through this lift you can make a better showing than with any other. You can easily learn to press a person weighing as much or more than yourself, and press other heavy objects as well as a barbell.
Let’s Revive the Bent Press [1962]
The most important thing for a beginner is this, and bear this well in mind: When doing a bent press lift, there is absolutely no thought to be used in pushing the bell with arm power. The bell must remain at the same level in pushing as when it was first placed at shoulder height. The palm of the hand must face the head at this point, and the body must be pressed AWAY from the weight.
![Daily Exercises and Home Development [1922]: Part 3 – Foot Exercises & Leg Exercise](https://simplexstrong.com/wp-content/uploads/2021/05/daily-exercise-and-home-development-foot-exercises-leg-exercise.jpg)
Daily Exercises and Home Development [1922]: Part 3 – Foot Exercises & Leg Exercise
Foot Exercises Stand erect, feet together, raising the body on the toes and permitting it to come down gently on the outside of the feet, giving a sort of a rolling motion to the feet. This exercise can be done 50 times, or less if found too strenuous. NOTE: This...
![Daily Exercises and Home Development [1922]: Part 2 – Dipping + Chinning the Bar](https://simplexstrong.com/wp-content/uploads/2021/05/daily-exercise-and-home-development-dipping.jpg)
Daily Exercises and Home Development [1922]: Part 2 – Dipping + Chinning the Bar
Take two stout chairs, or the foot-board of a bed and a chair, and bring them together so that you can stand comfortably between them with your hands at your sides. Now, place your hands upon them, raise your feet from the floor and lower the weight of the body by means of bending the arms until your knees touch the floor. Then raise your body until your arms are extended fully, drawing your knees up as high as you can. Continue this motion for not more than eight counts at a time.
FREE HARD STYLE DUMBBELL SWING TUTORIAL
ESHOP
Get StrongFirst!
Flexible Steel
