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Enter the Dumbbell! [ONLINE COURSE]
$149
Sale!
GGP: The Great Gama Protocol [ONLINE COURSE]
Original price was: $149.Current price is: $99.
Kettlebell Simple & Sinister® [ONLINE COURSE]
$149
THE FORGE: Full Year’s Transformation Program [ONLINE COURSE]
$499

YOUR CART

FREE HARD STYLE DUMBBELL SWING TUTORIAL

FREE DUMBBELL SWING TUTORIAL

ACCESS YOUR ONLINE COURSE OR PURCHASE IT IN THE ESHOP BELOW!

THE FORGE Module: Morning Recharge
4 Lessons
The Forge
57 Lessons
The Great Gama Protocol
16 Lessons

ESHOP

Hard Style Dumbbell Swing [VIDEO+MANUAL] $0
GGP: The Great Gama Protocol [ONLINE COURSE] Original price was: $149.Current price is: $99.
60 Minutes Online Private Lesson $99
Kettlebell Simple & Sinister® [ONLINE COURSE] $149
Enter the Dumbbell! [ONLINE COURSE] $149
THE FORGE: Full Year's Transformation Program [ONLINE COURSE] $499
SFG II StrongFirst Kettlebell Instructor Certification – Prague, Czechia, October 10-11, 2026 $1295

Get StrongFirst!

Get StrongFirst!

Flexible Steel

Flexible Steel

simplexstrong

Stay healthy. ⁣Move well.⁣
⁣Get resilient, antifragile, strong - #SIMPLEXSTRONG! ⁣Link in the bio!
⬇️⬇️⬇️

“It is easier to build strong children than to rep

“It is easier to build strong children than to repair broken men.” — Frederick Douglass

#simplexstrong #strongfirst #bestrongfirst

“…if there were just one exercise which could be p

“…if there were just one exercise which could be performed with a dumbbell, and it were the one hand [overhead] swing in its various forms, that single dumbbell training should be made a part of the training of any man who is ambitious physically.”

— Cletus Snelbaker, “The Dumbbell Swing”, Strength & Health, 1943.

—

Enter the Dumbbell! Old-School Lifting for Modern Strength

👉 enterthedumbbell.com (OR CLICK THE LINK IN THE BIO)

Heavy dumbbells, few lifts, maximum power and strength—this course revives old-school dumbbell lifting through StrongFirst principles. An inch-wide, mile-deep Program Minimum with clear “do this” plans to build honest, all-round strength.

Embedded videos + downloadable .pdf manual

#simplexstrong #strongfirst #dumbbell #enterthedumbbell

Antone Matysek: “A famous strong man, who is an ar

Antone Matysek: “A famous strong man, who is an artist with dumb-bells. His abundance of nervous energy, perfect balance and exceptionally well-trained muscles make him a past master in lifting.”

👉 enterthedumbbell.com

#simplexstrong #strongfirst #dumbbell #enterthedumbbell #bestrongfirst

“Siegmund Klein is illustrating the manner in whic

“Siegmund Klein is illustrating the manner in which the one hand side press, one of the best builders of the shoulders and upper back, should be performed.”

Old-school Dumbbell Program Minimum 👉 enterthedumbbell.com (OR CLICK THE LINK IN THE BIO!)

#siegmundklein #simplexstrong #strongfirst #dumbbell #enterthedumbbell

A kettlebell, a barbell, or a dumbbell? Yes. An o

A kettlebell, a barbell, or a dumbbell? Yes.

An old Milo Bar-Bell leaflet.

#simplexstrong #strongfirst #bestrongfirst

“Showing a 220-1b. Bar-bell, a 100-1b. Dumb-bell a

“Showing a 220-1b. Bar-bell, a 100-1b. Dumb-bell and two 45-1b. Kettle-bells, all ready for use and all made from the ‘SUPER-STRENGTH’ outfit.”

#barbell #kettlebell #dumbbell #simplexstrong #strongfirst bestrongfirst

Ernie Frantz, Ten Commandments of Powerlifting 1.

Ernie Frantz, Ten Commandments of Powerlifting

1. Equipment (wraps, suits, etc.) should be a benefit, so learn to use it wisely.

2. Make sure you warm up properly and listen to your body.

3. Act like your light lifts are heavy, so your heavy lifts will feel light.

4. Concentration separates the good from the best.

5. Keep every body part tight during the entire movement.

6. When trying a new style, work up slowly, but work hard.

7. There is no excuse for a lack of practice.

8. A good deadlifter will always finish strong.

9. Bodybuilding and powerlifting do not mix. Make your choice—beautiful muscles or raw power.

10. Work with a positive attitude. A winner thinks he can, and a loser never thinks.

#simplexstrong #strongfirst #bestrongfirst

If you want new ideas, read old books. The long-aw

If you want new ideas, read old books. The long-awaited Hard Style dumbbell lifting Program Minimum #EnterTheDumbbell is coming VERY soon. 🛎️ Make sure to subscribe to the newsletter to be the first to know – LINK IN BIO.

#simplexstrong #strongfirst #dumbbell #bestrongfirst @strongfirst

“A corner of Edgar Müller’s Gymnasium in Leipzig s

“A corner of Edgar Müller’s Gymnasium in Leipzig showing part of his collection of kettleweights and photographic collection, incuding posters of Hermann Görner’s Circus act.”

#goerner #mightygoerner #simplexstrong #kettlebell #kettlebells #strongfirst #bestrongfirst @strongfirst

“Don Dorans demonstrates the popular ‘Split’ style

“Don Dorans demonstrates the popular ‘Split’ style for the One Hand Swing. Note that the foot corresponding to the lifting arm goes forward. [LEFT]

“SQUAT STYLE: As the weight reaches shoulder-level the lifter drops beneath it by rapidly bending his legs, ‘fixing’ the dumb-bell at arm’s length. The athlete has allowed the dumb-bell to twist slihgtly from the ‘right angles to front’ position–not permitted in official lifting.” [RIGHT]

– The ONE HAND SWING by George W. Kirkley, Vigour, August 1946.

—
If you are into old-school dumbbell lifting…

Don’t miss a major release coming soon!

👉 Subscribe to our newsletter at simplexstrong.com
and download a free Dumbbell Overhead Power Swing tutorial.

You’ll be the first to know when the full Dumbbell Lifting Program Minimum is released:

– almost 200 minutes of instructional videos
– a manual with 7 programs
– a worthy challenge for serious lifters

#dumbbell #enterthedumbbell #oldschoolstrength #simplexstrong #strongfirst #bestrongfirst

“For the muscles of the legs (quadriceps), glutes,

“For the muscles of the legs (quadriceps), glutes, and calves.

Squats with the kettlebell held behind the body.

Starting position: feet shoulder-width apart, the kettlebell held in both hands behind the body at hip level.

Execution: squat down and stand up again without leaning the torso forward. While squatting, rise up onto your toes. Inhale as you squat down, exhale as you come up.”

“Exercises with dumbbells, an expander, kettlebells, and a barbell,” 1968

#kettlebell #kettlebells #hacksquat #simplexstrong #strongfirst #bestrongfirst

The Two Hands Anyhow is a traditional strongman we

The Two Hands Anyhow is a traditional strongman weightlifting exercise. The goal was to lift as much weight overhead with two hands (two separate weights) in any method.

#simplexstrong #strongfirst #kettlebell #kettlebells #twohandsanyhow #twohandsanyhowlift #bestrongfirst

Roy L. Smith, “The King of the Amateurs” “He star

Roy L. Smith, “The King of the Amateurs”

“He started when he was thirty and today he has a physique that the average man can envy.”

“Half-way down in a “one-arm bent-press.” He has raised 225 pounds in this style.”

#simplexstrong #strongfirst #ipm #imperialprogramminimum #bentpress

The Secret of Muscle Moulding Any earnest seekers

The Secret of Muscle Moulding

Any earnest seekers of the Body Beautiful have importuned me with questions about the attainment of a Grimek or Sandow type of body. They say they have used barbells for years and they never got "that way" and want to know why.

Their conclusion invariably is that the muscle stars have a “secret" that is being craftily withheld from the common people. The answer to this query is "yes." The stars do have a secret and if you will draw close and open your ears I will expose it once and for all time.

One of the bits of Sandowiana which always interested me was the reply he made to a newspaper reporter who interviewed him. The reporter asked the noted strongman what sort of exercise he did to maintain his famous physique. Sandow replied, “When I am sitting comfortably in a chair reading a newspaper, I occasionally 'flick' my muscles."

This, dear reader, is the essence of the great secret of the physical supermen. They have learned to "flick" their muscles This control is so complete that they can at will flex and move practically any muscle of the body. They can also show off their physiques to greater advantage on the posing platform because of this control.

— Harry B. Paschall, Muscle Moulding

Photo: Eugene Sandow

#simplexstrong #musclecontrol #eugenesandow #strongfirst #bestrongfirst

Gene Jantzen with wife Pat & eleven-month-old son

Gene Jantzen with wife Pat & eleven-month-old son Kent, 1947.

#simplexstrong #strongfirst #bestrongfirst

Jon Pall Sigmarsson deadlifting 250kg with one arm

Jon Pall Sigmarsson deadlifting 250kg with one arm.

#simplexstrong #deadlift #onearmdeadlift #strongfirst #bestrongfirst

“Frazier Ferguson, former Mr. America contestant a

“Frazier Ferguson, former Mr. America contestant and weightlifting champion and record holder has maintained fine physical condition, and at 47 is very flexible; as you can see, as he reaches far below the edge of the bench.”

@flexiblesteelinternational #flexiblesteel #simplexstrong #strongfirst

Around 1909, Alan Calvert’s Milo Bar-Bell Company

Around 1909, Alan Calvert’s Milo Bar-Bell Company came out with the unique Large-Size Milo Triplex Combination Bell”, which consisted of:

“…handles for a barbell, a dumbbell, and two ring weights; two small collars to hold the plates in place,; two end caps to ‘form an unbroken continuity’ with curvature of the bell; two wrenches; and two eight-and-half inch globes consisting of the hollow, shot-loading chamber and pair of plates for each of the following weights: ten-, seven-and-one-half-, five-, and two-and-half-pounds. .. Triplex model was hit.”

— Building Strength: Alan Calvert, the Milo Bar-Bell Company, and the Modernization of American Weight Training, p. 150.

As the advertisement said, The Milo Triplex dumbbell/barbell/kettlebell was “The Royal Road to Strength” - and still is.

Photo: the one and only Siegmund Klein.

#simplexstrong #strongfirst #kettlebell #dumbbell #barbell #bestrongfirst

Australian strongman, Don Athaldo. #simplexstrong

Australian strongman, Don Athaldo.

#simplexstrong #strongfirst #kettlebell #bestrongfirst

“The side press is another good exercise. In this

“The side press is another good exercise. In this exercise a heavier dumbell could be used but be sure to do the exercise correctly.

Bring a dumbell to the shoulder and take the position as shown, feet no more then rifteen inches apart, bend slowly to the left side and straighten the right arm overhead.

When this is done bring the body back to its original position and then lower the dumbell to the shoulder and repeat. Be sure to use both arms in this exercise.”

— Your Physique, March 1943.

#dumbbell #dumbbells #dumbbellpress #sidepress #enterthedumbbell #simplexstrong #strongfirst #bestrongfirst

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abs Alan Calvert Arthur Saxon barbell bent press Barbell get-up Bent Press bodyweight bodyweight strength Combatives dips dumbbell dumbbell bent press dumbbell get-up dumbbell military press dumbbell press dumbbells dumbbell squat dumbbell swing Eugene Sandow George Hackenschmidt Get-up Great Gama Protocol Hardstyle dumbbell Harold Ansorge Hindu pushups Hindu squats Kettlebell kettlebell juggling kettlebells kettlebell swing Monte Saldo pistol pushups Russian Lion SCS side press Siegmund Klein single-leg squat strength training StrongFirst StrongFirst RESILIENT Strongmen Thomas Inch Two Hands Anyhow wrestling

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