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The Forge

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THE FORGE: Full Year’s Transformation Program [ONLINE COURSE]
$499.00

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
57 Lessons
The Great Gama Protocol
16 Lessons

ESHOP

PHK Intro Kit: Beginner’s Guide to Chinese Martial Arts [ONLINE COURSE] $79.00
60 Minutes Online Private Lesson $99.00
GGP: The Great Gama Protocol [ONLINE COURSE] $149.00
THE FORGE: Full Year's Transformation Program [ONLINE COURSE] $499.00
StrongFirst SFB Bodyweight Instructor Certification - Prague, Czechia, April 30- May 1, 2022 $895.00

Get StrongFirst!

Get StrongFirst!

Flexible Steel

Flexible Steel

simplexstrong

"Maximum Muscular Strength Through 12 Dumbbell Exe

"Maximum Muscular Strength Through 12 Dumbbell Exercises: Instructions for Systematic Strength Development of the Whole Body Based on New Principles of Strength Gymnastics" by Jos. Meiringer, 1900.

The manual covers #dumbbell, #barbell, and #kettlebell exercises.

#simplexstrong #strongfirst #bestrongfirst

"Doctor Krayevskiy, the founder of the St. Petersb

"Doctor Krayevskiy, the founder of the St. Petersburg Athletic Club, ‘the father of Russian athletics’, and ‘Russian Lion’ Hackenschmidt’s coach, trained religiously with kettlebells. The doctor took up training at the age of forty-one and twenty years later he was said to look fresher and healthier than at forty."

–Pavel, in: Russian Kettlebell Challenge

Pic: Jeronimo Milo @jeronimomilo, “The Kettlebell’s Secret Files”

#krayeskiy #kettlebell #russiankettlebell #girya #гиря #strength #health #strengthandhealth #strongfirst #bestrongfirst

#kettlebell #simplexstrong #strongfirst #bestrongf

#kettlebell #simplexstrong #strongfirst #bestrongfirst

"One of the Hindu Namaskar exercises as posed by B

"One of the Hindu Namaskar exercises as posed by Bob Hoffman. In this unretouched photo you can see why the author is believed to have the deepest chest of any present day athlete."

–Bob Hoffman, "Big Arms: How to Develop Them", 1967.

Learn the "health-restoring calisthenics" - Surya Namaskar and Great Gama Protocol Big Three - CLICK THE LINK IN THE BIO!

#bobhoffman #bigarms #bigchest #hindupushup #suryanamaskar #ggp #greatgamaprotocol #calisthenics #bodyweight #bodyweightexercises #pushup #pushups #hindupushups

The one and only Abbye "Pudgy" Stockton. #simplex

The one and only Abbye "Pudgy" Stockton.

#simplexstrong #girlsgonestrong #strongfirst #beautifulstrength #getup #barbellgetup #strongwoman #strongwomen @thegirlsgonestrong

One-Arm Barbell Clean The bar is gripped in the c

One-Arm Barbell Clean

The bar is gripped in the center by one hand and may be cleaned in front or cleaned to the side.

Any grip may be used by the lifter.

The bar must be cleaned to the same shoulder as the lifting arm in a single movement.

During the clean, the bar must not touch any part of the legs or torso.

In receiving the bar at the shoulder, the bar must not make contact or rest on the shoulder or chest opposite to the lifting arm. The center of the sternum is the line of lineation.

The non-lifting hand may be supported on the thigh or knee of either leg but must not contact the bar, platform, or lifting arm during the lift or it will be a disqualification.

–United States All-Round Weightlifting Association Official Rulebook, 10th Edition

#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #weightlifting #lifting #kettlebell #dumbbell #barbell #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFG #SFB #SFL #barbellclean #onearmclean #onearmbarbellclean #USAWA

#repost @strongfirst Question: "Is kettlebell tr

#repost @strongfirst

Question: "Is kettlebell training a fad?"
Pavel: "The girya first appeared in a Russian dictionary in 1704. Yes, it is a fad. I expect it to go away in the next 300 years."

Meanwhile, be @strongfirst!

Photos: Private collection of Pavel Macek @pavelmacekcom, StrongFirst Master Certified Instructor

#kettlebell #strongfirst #girya #fightingweakness #bestrongfirst

"It was 1918. The Spanish Flu was sweeping the wor

The #bentpress - the King of lifts! #SIMPLEXSTRON

The #bentpress - the King of lifts!

#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #weightlifting #lifting #kettlebell #dumbbell #barbell #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFG #SFB #SFL

[ARTICLE] Daily Exercises and Home Development [19

[ARTICLE] Daily Exercises and Home Development [1922]: Part 1 – Intro + Bridging⁣
⁣⁣
⁣>>> Click the link in the bio ⁣
⁣⁣
⁣These four exercises are the best that have ever been presented for muscle, for bodily health and for the retention of youthful agility and sense of orientation, and also the training and coordination of brain and muscle.⁣
⁣⁣
⁣Before starting them please do one thing: Determine upon regular routine exercise. Get the habit.⁣
⁣⁣
⁣#wrestlerbridge #wrestlersbridge #frontbridge #backbridge #SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #bodyweight #strength #bodyweightstrength #oldtimestrength #oldschool #oldschoolstrength #StrongFirstRESILIENT

[50% DISCOUNT ENDS TODAY!] Don’t hesitate and en

[50% DISCOUNT ENDS TODAY!] Don’t hesitate and enter #TheForge!

>>> link in the bio or here: http://bit.ly/temperedsteel

May the next few months be a period of magnificent transformation.
----
The Forge online course: 52 videos+, full year transformation from zero to hero! ⁣⁣⁣⁣
---
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣Content: ⁣⁣⁣
⁣⁣⁣⁣⁣⁣
Intro
- Overview
- My Story
- FAQ
- Before You Start

Morning Recharge
- Arm Swings
- Chinese Breathing Exercises
- Entering the Silence/Energy Flow
- Standing Zen

Youth Restoring Calisthenics
- Hindu Pushups
- Hindu Squats
- Thoracic Bridges
- Dynamic Stretching

Diet
- What to Drink
- What to Eat
- Intermittent Fasting
- Prolonged Fasts

Resilience
- Cold Exposure
- Breath Holding – Sitting
- Breath Holding – Walking
- Sleeping on the Floor

Kettlebell/Dumbbell Lifting 1
- Kettlebell Deadlift
- Two-Arm Kettlebell Swing
- One-Arm Kettlebell Swing
- Dumbbell Swing

Kettlebell/Dumbbell Lifting 2
- Kettlebell Clean
- Kettlebell Press
- Dumbbell Clean
- Dumbbell Press

Move-Prep & Body Maintenance
- Foam Rolling
- Resets
- Fast & Loose Drills
- Hanging

Morning Rituals
- Morning Drink
- Mobility Minimum
- Negative Visualisation
- Reading

S&C for the Traveling Warrior
- One-Arm Pushups
- Single-Leg Squats
- Crawling
- 100-Up Running Exercise

Throughout the Day
- Sitting Positions
- Movement Snacks
- Going Offline
- Walking

Evening Habits
– Journaling
– Stretching Minimum
– Sleeping Habits
– 4-7-8 Breathing

Combatives
- Footwork and Strikes
– Kicks, Takedown, Sprawl
– Combinations
– Heavy Bag Drills

Mindfulness & Meditation
- One Mindful Breath
- Sitting Meditation
- Counting the Breath
- Mindfulness Throughout the Day
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣- Easy to implement⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣- Minimal equipment/no equipment needed⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣- Select what you want/need
⁣⁣⁣⁣⁣⁣⁣- Not “hacks” - habits ⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣- Epic videos⁣⁣⁣ by @stanislavpetera & his top pro crew

#Repost @pavelmacekcom

“We are what we repeatedly do. Excellence, then,

“We are what we repeatedly do. Excellence, then, is not an act but a habit.”⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣>>> link in the bio or here: http://bit.ly/temperedsteel ⁣
⁣⁣
⁣⁣⁣---⁣⁣⁣

Content (each module contains 4 lessons)
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣- Intro⁣⁣⁣
⁣⁣⁣- Morning Recharge⁣⁣⁣
⁣⁣⁣- Youth Restoring Calisthenics⁣⁣⁣
⁣⁣⁣- Diet⁣⁣⁣
⁣⁣⁣- Resilience⁣⁣⁣
⁣⁣⁣- Kettlebell/Dumbbell Lifting ⁣⁣⁣1
⁣⁣⁣- Kettlebell/Dumbbell Lifting ⁣⁣⁣2
⁣⁣⁣- Move-Prep & Body Maintenance⁣⁣⁣
⁣⁣⁣- Morning Rituals⁣⁣⁣
⁣⁣⁣- S&C for the Traveling Warrior⁣⁣⁣
⁣⁣⁣- Throughout the Day⁣⁣⁣
⁣⁣⁣- Evening Habits⁣⁣⁣
⁣⁣⁣- Combatives⁣⁣⁣
⁣⁣⁣- Mindfulness & Meditation⁣⁣⁣

⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣Stuff I do on daily basis. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Easy to implement⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Minimal equipment/no equipment needed⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Select what you want/need⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Not “hacks” - habits ⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣#transformation #onlinecourse #health #movement #mobility #flexibility #strengthtraining #dumbbell #kettlebell #bodyweight #resilience #coldexposure #breathing #mindfulness #character #simplexstrong #strongfirst #pavelmacek ⁣

#Repost @pavelmacekcom

"If all you did was clean and press, you could be

"If all you did was clean and press, you could be awesome", says Dan John. True one-stop shop for training if you don't have much time.

Thanks to my alma mater #StrongFirst you all know how to do perfect kettlebell clean and press (and if you don't, you should, so I will teach you).

BUT - what if you have no access to kettlebells? What if you travel often, and the gyms you are training in "on the road" don't have kettlebells (or kettlebells heavy enough)?

Dumbbells are everywhere, including heavy ones. One-arm dumbbell clean & press rocks. And surprisingly (or not), one-arm dumbbell clean and press is different from the kettlebell one-arm press: some differences are minor, true, but some are pretty significant.

For the first time ever, I will share the old-school dumbbell lifting secrets from my long time research and experiments. Learn to press dumbbells safely, correctly and heavy.

Learn the way of the best dumbbell clean and press masters, such as Siegmund Klein, Charles A. Smith, Doug Hepburn, or Paul Anderson.

⁣What Are You Waiting For? Enter #TheForge: your ultimate transformation program – from zero to hero.⁣
⁣⁣
⁣>>> click the link in bio!⁣

#dumbbell #clean #press #cleanandpress #dumbbellpress #dumbbelllifting

#Repost @pavelmacekcom

Imagine who you could be in a year from now... H

Imagine who you could be in a year from now...

Healthy. Strong. Muscular. Courageous. Confident. Calm. Resilient. Antifragile.

Enter The Forge: your ultimate transformation program – from zero to hero.

>>> click the link in bio!

#Repost @pavelmacekcom
・・・
#pavelmacek #simplexstrong #theforge #transformationprogram

#Repost @pavelmacekcom ・・・ “Can you imagin

#Repost @pavelmacekcom
・・・
“Can you imagine yourself in one year if, instead of avoiding the things you know you should do, you actually did them every single day? That's powerful.” –a paraphrase of Jordan B. Peterson

#TheForge Release Day: Winter Solstice, December 21st, 2020

May the next few months be a period of magnificent transformation.
----
The Forge online course: 52 videos+, full year transformation from zero to hero! ⁣⁣⁣⁣
⁣
Follow my newsletter at simplexstrong.com/download/ (or click the link in the bio) not to miss it. ⁣⁣⁣⁣
---
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣Content: ⁣⁣⁣
⁣⁣⁣⁣⁣⁣
Intro
- Overview
- My Story
- FAQ
- Before You Start

Morning Recharge
- Arm Swings
- Chinese Breathing Exercises
- Entering the Silence/Energy Flow
- Standing Zen

Youth Restoring Calisthenics
- Hindu Pushups
- Hindu Squats
- Thoracic Bridges
- Dynamic Stretching

Diet
- What to Drink
- What to Eat
- Intermittent Fasting
- Prolonged Fasts

Resilience
- Cold Exposure
- Breath Holding – Sitting
- Breath Holding – Walking
- Sleeping on the Floor

Kettlebell/Dumbbell Lifting 1
- Kettlebell Deadlift
- Two-Arm Kettlebell Swing
- One-Arm Kettlebell Swing
- Dumbbell Swing

Kettlebell/Dumbbell Lifting 2
- Kettlebell Clean
- Kettlebell Press
- Dumbbell Clean
- Dumbbell Press

Move-Prep & Body Maintenance
- Foam Rolling
- Resets
- Fast & Loose Drills
- Hanging

Morning Rituals
- Morning Drink
- Mobility Minimum
- Negative Visualisation
- Reading

S&C for the Traveling Warrior
- One-Arm Pushups
- Single-Leg Squats
- Crawling
- 100-Up Running Exercise

Throughout the Day
- Sitting Positions
- Movement Snacks
- Going Offline
- Walking

Evening Habits
– Journaling
– Stretching Minimum
– Sleeping Habits
– 4-7-8 Breathing

Combatives
- Footwork and Strikes
– Kicks, Takedown, Sprawl
– Combinations
– Heavy Bag Drills

Mindfulness & Meditation
- One Mindful Breath
- Sitting Meditation
- Counting the Breath
- Mindfulness Throughout the Day
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣- Easy to implement⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣- Minimal equipment/no equipment needed⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣- Select what you want/need
⁣⁣⁣⁣⁣⁣⁣- Not “hacks” - habits ⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣- Epic videos⁣⁣⁣ by @stanislavpetera & his top pro crew
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣

#Repost @pavelmacekcom ・・・ #TheForge EPIC tr

#Repost @pavelmacekcom
・・・
#TheForge EPIC trailer preview⁣ (by @stanislavpetera ) ⁣
⁣⁣⁣⁣
⁣⁣Release Day: Winter Solstice, December 21st, 2020⁣⁣
⁣⁣⁣⁣
⁣⁣May the next few months be a period of magnificent transformation.⁣⁣
⁣⁣----⁣⁣
⁣⁣The Forge online course: 52 videos+, full year transformation from zero to hero! ⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣- Enrollment?: Mon, December 21st, 2020, to Sat, January 2nd, 2021⁣⁣
⁣⁣- Start?: Sun, January 3rd, when you will receive the first instructional video + article + program. ⁣⁣
⁣⁣- New lesson unlocked every week! ⁣⁣
⁣⁣⁣⁣
⁣⁣Follow my newsletter at simplexstrong.com/download/ (or click the link in the bio) not to miss it. ⁣⁣⁣⁣⁣⁣
⁣⁣---⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣Content: ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣- Intro⁣⁣
⁣⁣- Morning Recharge⁣⁣
⁣⁣- Youth Restoring Calisthenics⁣⁣
⁣⁣- Diet⁣⁣
⁣⁣- Resilience⁣⁣
⁣⁣- Kettlebell/Dumbbell Lifting ⁣⁣
⁣⁣- Move-Prep & Body Maintenance⁣⁣
⁣⁣- Morning Rituals⁣⁣
⁣⁣- S&C for the Traveling Warrior⁣⁣
⁣⁣- Throughout the Day⁣⁣
⁣⁣- Evening Habits⁣⁣
⁣⁣- Combatives⁣⁣
⁣⁣- Mindfulness & Meditation⁣⁣
⁣⁣- One Mindful Breath⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣Stuff I do on daily basis. ⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣- Easy to implement⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣- Minimal equipment/no equipment needed⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣- Select what you want/need⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣- Not “hacks” - habits ⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣#transformation #onlinecourse #health #movement #mobility #flexibility #strengthtraining #dumbbell #kettlebell #bodyweight #resilience #coldexposure #breathing #mindfulness #character #simplexstrong #strongfirst #pavelmacek ⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣

Old weightlifting medal. Early 20th century. #ir

Old weightlifting medal. Early 20th century.

#irongame #weightlifting #barbell #dumbbeel #strength #strongfirst #bestrongfirst #simplexstrong

All-Round Female Athlete Diploma of the Attila Sys

All-Round Female Athlete Diploma of the Attila System of Strength Building [1910]

Check out this awesome evidence of ladies' strength and all-round athleticism from than a century ago.

>>> Link in the bio!

#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #weightlifting #lifting #kettlebell #dumbbell #barbell #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFG #SFB #SFL #louisattila #girlsgonestrong @thegirlsgonestrong

[SHORT ARTICLE] Some Exercises to Test Your Streng

[SHORT ARTICLE] Some Exercises to Test Your Strength [1923]

>>> LINK IN THE BIO

"Here are a couple of exercises that you can do to test your strength, but which also will give you strength and muscle if you practice them regularly.

Get the strongest chair handy for them, you will then be least likely to damage either the chair or yourself."

–Health & Strength, 1923.

#simplexstrong #strongfirst #bodyweight #hometraining

Resilient ankles, antifragile knees, strong legs—and a lesson in many important principles of balance, flexibility, and strength: these are just a few benefits of the Hack squat.

This variation on the squat was one of the favorite exercises of the legendary “Russian Lion” George Hackenschmidt, a famous strongman and wrestler. In his book Way to Live (1908) Hackenschmidt promised that it was “one of the best leg exercises in the world.” He was not alone in feeling this way. Many other well-known names in the Iron Game, both in the East and West, advocated this squat.

The Hack squat will also mobilize your toes and strengthen your calves, as well as open your chest and hips. Together with prying goblet squats and Cossack squats, it is helping me on my quest to the roadkill split and side split.

#hackenschmidt #georgehackenschmidt #hack #hacksquat #hacksquats #strongfirst #resilient #strongfirstresilient #antifragile #strong #bestrong #bestrongfirst

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All-Round Female Athlete Diploma of the Attila System of Strength Building [1910]
Some Exercises to Test Your Strength [1923]
Tough Muscle Building Work of Advanced Non-Apparatus Training [1955]
Baithaks aka Hindu Squats [1950]
The Incomparable Arthur Saxon [VIDEO]
What Makes the Oriental Strong? The Indian Dands [1911]
Thomas Inch’s Dumbbell Get-Up Tutorial [1905]

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