StrongFirst O-Lifting | StrongFirst StrongFirst 2023-08-16 | INFO HERE: strongfirst.com/special-events/strongfirst-o-lifting-informationThe two-day StrongFirst O-Lifting seminar applies universal strength principles to Olympic-style barbell lift variations to build greater speed, power, and strength. Thanks to their explosiveness, with quick accelerations and transitions from hip extension to hip flexion, and their high coordination demands, weightlifting has been an athletic development staple since the dawn of the strength and conditioning profession to build quicker more powerful athletes.We designed this seminar specifically for individuals interested in learning proper weightlifting mechanics to ultimately increase their power and athletic ability.Attendees will learn:1. Mobility assessments and improvement strategies for wrists, shoulders, thoracic spine, hips, knees, and ankles2. Foundational barbell lift positions on which weightlifting lifts are built:–Front Squat–Overhead Squat–Military Press–Romanian Deadlifts (RDL)–Push Press3. Weightlifting lifts:–Clean Pull–Snatch Pull–Hang Clean–Muscle Clean–Power Clean–Hang Snatch–Muscle Snatch–Power Snatch–JerkWhy Attend?For the garage gym minimalist—increase your training options with new barbell skills. Equipped with a barbell and no squat rack to work from, your lifting options are limited. Once you know how to safely clean or snatch a barbell to your front rack or overhead, a new world of options opens up to you. Clean to front squat to push press complexes are brutally effective at not only developing strength, but also for muscular hypertrophy. This is how the weightlifters of yesteryear trained their impressive strength, power, and physiques.For the athlete or strength coach—build your athletes with quick lifts. We’ve known for some time that elite athletes aren’t separated via their ability to express strength, but power, and the weightlifting lifts teach the rapid transition for extension to flexion which trains the CNS to go from on to off extremely fast.For the barbell strength athlete—learn the lifts that train your ability to fire faster, and relax faster, exactly what you need to go from good to great. The Power lifts (slower, heavier grinds) are great, but even the great Andy Bolton did power cleans early in his cycle to increase his ‘speed of pull.’ Westside Barbell developed the dynamic effort method to drive the speed of movement. The weightlifting lifts are another fun way to challenge your development in the weight room that really blends together a love for the barbell and the kettlebell. Pavel has often discussed that elite level athletes have the ability to go from maximal tension to relaxation faster than their competitors. The nature of Olympic lifts, explosive hip extension followed by fast hip flexion, teaches athletes this exact thing. The barbell power clean or power snatch can also be easily loaded heavier and heavier, unlike kettlebells which require a large assortment of sizes to accommodate an athlete who is getting stronger.For the kettlebell specialist—upskill your strength, explosiveness, and power with a new tool. As you know, kettlebells build a robust foundation of strength and skill. That foundation is what built Russian heavyweight champion Olympic weightlifter Alekseyev Vasily… Like Alekseyev, come find out that next step in your evolution.Sign up today and power to you! strongfirst.com/special-events/strongfirst-o-lifting-information#strongfirst #barbell #olympiclifting #olifting #bestrongfirst
Improve Your Kettlebell Swing | StrongFirst StrongFirst 2023-08-11 | An excerpt from Kettlebell Simple & Sinister Online Course, the world’s #1 kettlebell program: http://strongfirst.skilltrain.com/sas - Module 4: The Swing—“A Fat Burning Athlete Builder” (total length 21 min, 52 sec).Kettlebell Simple & Sinister, the training program that has changed the lives of thousands of people around the world, is finally available as an online course.• Watch a top-quality instructional video featuring StrongFirst Certified Instructors Pavel „Sinister“ Macek and Justyna Macková• Download a detailed manual with programming and a lot more• Get „tech support“—have your questions about the course answered by a StrongFirst Certified Instructor through a dedicated forumGet it here: http://strongfirst.skilltrain.com/sas#kettlebell #simpleandsinister #strongfirst
Kettlebell Deadlift: The Most Common Mistakes | StrongFirst StrongFirst 2023-08-03 | An excerpt from Kettlebell Simple & Sinister Online Course, the world’s #1 kettlebell program: http://strongfirst.skilltrain.com/sas - Module 3: The Deadlift—the Most Fundamental Strength Skill (total length 14 min, 7 sec).Kettlebell Simple & Sinister, the training program that has changed the lives of thousands of people around the world, is finally available as an online course.• Watch a top-quality instructional video featuring StrongFirst Certified Instructors Pavel „Sinister“ Macek and Justyna Macková• Download a detailed manual with programming and a lot more• Get „tech support“—have your questions about the course answered by a StrongFirst Certified Instructor through a dedicated forumGet it here: http://strongfirst.skilltrain.com/sas#kettlebell #simpleandsinister #strongfirst
Inhale for a Stronger Kettlebell Press | StrongFirst StrongFirst 2023-08-01 | Understanding how to use your breath is critical to training and building strength. As Pavel laid out in the StrongFirst principles, properly using breathing, intra-abdominal pressure, and high-tension techniques are keys to strength. In the Kettlebell Military Press, we can take advantage of this by inhaling through the clean into a strong loaded rack position. And inhaling during the negative of the press to reset the intra-abdominal pressure and breathing for the next rep.Typically, the breathing pattern for a clean, swing, or snatch has the inhale timed with the hike or eccentric portion of the movement and the hard exhale timed with the hip extension. This coordinates the breathing and intra-abdominal pressure for the kettlebell ballistics. But for the Military Press exhaling during the clean will mean you need to reset the breath before you can begin the press. After finishing the Clean while loaded by the kettlebell, inhaling can be challenging and lead to tension loss for the press. Instead, inhaling through the Clean into the loaded rack position sets you up for a strong press without losing tension, trying to reset the breath. The exhale in the top third of the press amps the strength again for a strong lockout. The negative of the press is enhanced by inhaling during the active pull-down of the kettlebell to the rack position. It is again setting up a strong press.Try this technique and let us know how it improves your press on the StrongFirst forum.To learn more about perfecting your Kettlebell Military Press checkout VICTORIOUS strongfirst.skilltrain.com/victorious with Fabio Zonin, StrongFirst Certified Master InstructorPlease subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Toes Up Good Morning Stretch | StrongFirst StrongFirst 2023-08-01 | An excerpt from KNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill http://strongfirst.skilltrain.com/ked Module 1: Enter the Deadlift! (total length 8 min, 45 sec).The deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.” The “dead” looks deceptively simple: Anyone can pick up a weight from the ground. True. But not many can pick up a lot of weight—and even fewer can do it without blowing out their backs. “Dead” in the lift’s name is there for a reason. All top deadlifters are ultimate technicians polishing their skill with as much attention and precision as archers and acrobats. If you are not willing to do this, go find a you-get-what-you-pay-for deadlift tutorial on YouTube and make an appointment with a chiropractor. But if you are ready to join the club of the strong and the skilled, Knock ‘em Dead is for you. At StrongFirst we treat the deadlift as the “health lift,” the name old-time strongmen gave to a similar exercise. For us not getting hurt is not enough; our mission is to make you healthier and more resilient! Our deadlift technique has been refined from the best of what top lifters, medical professionals, and spine biomechanists have to offer. To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/kedLet Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting: –Disassemble the deadlift down to its tiniest components and put it back together strong and safe.–If you are coming from a kettlebell background, make an effortless transition to the barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.–Personalize your stance and grip according to your individual structure.–Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.–Learn how to max like a pro—and when to take it easy.–Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.–Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!CLICK HERE NOW!: http://strongfirst.skilltrain.com/ked
Kettlebell Halo | StrongFirst StrongFirst 2023-07-26 | An excerpt from Kettlebell Simple & Sinister Online Course, the world’s #1 kettlebell program: http://strongfirst.skilltrain.com/sas - Module 2: Take the “Brakes” off Your Strength (total length 15 min, 51 sec).Kettlebell Simple & Sinister, the training program that has changed the lives of thousands of people around the world, is finally available as an online course.• Watch a top-quality instructional video featuring StrongFirst Certified Instructors Pavel „Sinister“ Macek and Justyna Macková• Download a detailed manual with programming and a lot more• Get „tech support“—have your questions about the course answered by a StrongFirst Certified Instructor through a dedicated forumGet it here: http://strongfirst.skilltrain.com/sas#kettlebell #simpleandsinister #strongfirst
SFL Barbell Instructor Certification | StrongFirst StrongFirst 2023-07-25 | Welcome to the StrongFirst Lifter Instructor Certification: strongfirst.com/certifications Louie Simmons, one of the world’s leading powerlifting coaches, told Pavel, the founder of StrongFirst: “You have reverse-engineered what my strongest guys do naturally.”At our School of Strength, we take barbell lifts apart and put them back together strong. We have seamlessly integrated biomechanical breakthroughs from Russian sports labs, intuitive discoveries of the finest coaches and lifters around the world, and insights from medical professionals. As a result, our cues and progressions lead the industry, and the learning curve of our students is the steepest.Dive deep into the powerlifts plus several high yield barbell exercises:-Back Squat-Bench Press (plus variations)-Deadlift (conventional and sumo)-Front Squat-Zercher Squat-Good Morning-Military PressWe promise that you have not seen the level of attention to barbell technique at any other school.If this is not your first barbell rodeo and you check at least one of the following boxes, welcome to the StrongFirst Lifter Instructor Certification.-A strength coach committed to becoming a world class professional and making his or her athletes win -A lifter ready for new PRs -An athlete seeking an edge in his or her sport by becoming a lot stronger thanthe competition -A personal trainer too proud to be delivering shoddy product common in the industryThe School of Strength is in session.Sign up today and power to you!#strongfirst #sfl #barbell #sflrocks #bestrongfirst
Kettlebell Prying Goblet Squat | StrongFirst StrongFirst 2023-07-19 | An excerpt from Kettlebell Simple & Sinister Online Course, the world’s #1 kettlebell program: http://strongfirst.skilltrain.com/sas - Module 2: Take the “Brakes” off Your Strength (total length 15 min, 51 sec).Kettlebell Simple & Sinister, the training program that has changed the lives of thousands of people around the world, is finally available as an online course.• Watch a top-quality instructional video featuring StrongFirst Certified Instructors Pavel „Sinister“ Macek and Justyna Macková• Download a detailed manual with programming and a lot more• Get „tech support“—have your questions about the course answered by a StrongFirst Certified Instructor through a dedicated forumGet it here: http://strongfirst.skilltrain.com/sas#kettlebell #simpleandsinister #strongfirst
StrongFirst Bodyweight Strength Instructor Certification StrongFirst 2023-07-13 | In case civilization is temporary®, learn how to get a powerlifting quality strength workout anytime, anywhere, using only your bodyweight as resistance: strongfirst.com/certifications –Dramatically increase your strength by “upgrading your muscle software” with our proprietary techniques that harness various reflexes and neurological phenomena.–Keep getting stronger by building better “hardware”—dense muscle that is as strong as it looks.–Develop muscle wisdom to apply your newly gained strength to modalities other than your bodyweight: the kettlebell, the barbell, a rock, you name it.–Progress from zero to hero in these ultimate fundamental exercises: one-arm pushup, tactical pullup, pistol, hanging leg raise, handstand pushup –Train your abs for bulletproof superstrength that carries over to all exercises.–Program the above into an effective plan that suits your level, goals, and schedule—using two foolproof Russian tactics.#strongfirst #sfb #bodyweight #strength #bestrongfirst
Adjust Your Sails (and Your Stance) with the Lock and Rock | StrongFirst StrongFirst 2023-06-24 | Article HERE: strongfirst.com/adjust-sails-stance-lock-rock
Kettlebell Clean and Snatch Variations | StrongFirst StrongFirst 2023-06-24 | The kettlebell clean and snatch are “cousins” of the barbell lifts of the same name, except they have the kettlebell in front of them instead of the barbell. And beyond that, the kettlebell variations are easier to learn and have a significant eccentrically loaded component. But is there value in not using this eccentric load? The barbell varieties start from the ground without an eccentric load requiring an all-concentric power production. We can use kettlebell variations to work on this concentric-only power production. The Loaded Dead Clean and Snatch force a deep hinge but all concentric expression of power into the Clean or Snatch. You will develop a strong connection of the arm to the body and learn to trust the power from the hips instead of pulling with the arm. This also helps with the more vertical path of the two movements vs. the horizontal extension of the swing. You must ensure a perfect body/spine starting position with the kettlebell deep in the hinge. Otherwise, this is not the move for you. The Dead Clean and Snatch move the kettlebell between the feet, taking away the deep hinge with less arm connection to the body. Therefore, the power must be developed by a solid start, quick hips, and no arm pull. This may be the variation for you if you cannot maintain the solid starting position in the Loaded Deep Clean. The Hang Clean and Snatch require you to hover the kettlebell an inch or so off the ground and perform the movement from an even “shorter” start. A quick, powerful extension that connects the arm to the body must provide power to the kettlebell. You will be tempted to pull early with the arm—don’t.How would we program these variations?Two options:Perform a rep every 20 seconds until you cannot pass the talk test. (Upwards of 30 min.)“Rest/Pause” sets of 5—Perform a rep, then stand up briefly and repeat for five reps. Then rest for 1 min and perform another set until you cannot pass the talk test. (Upwards of 20 min.) Do not be fooled by the single rep sets or “rest/pause” reps. This high power output, anti-glycolytic work will catch up with you faster than you might expect. Obey the talk test.Please subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Grab the Goblet Squat by the Horns | StrongFirst StrongFirst 2023-06-22 | Steve Freides, StrongFirst Certified Elite Instructor, recently shared some great information about the Goblet Squat on the StrongFirst Forum. “There are many ways to squat and multiple, sometimes conflicting goals that can be the training goal focus. It's best to pick a specific goal and address it with a specific plan. If moving well is the focus, specific things like opening the hips, finding one’s best squat stance, learning to lengthen the spine, assuring good weight distribution, etc., then a good goal is to reduce the weight while keeping posture and depth. Indeed, this is a good use of the goblet squat for anyone, and it could be argued that achieving all these things with a light to moderate weight should be a prerequisite for heavier squatting and perhaps even for heavier other lifts.” Steve continues: “We must start where we are, and the beauty of the goblet squat is that the counterbalance of the kettlebell lets people who could never squat well get a feeling for what the movement should be like. And for those who squat OK, it still provides a measure of freedom from worrying about falling backward while looking for one’s best form, maximum depth, comfort, and stability in the bottom position.” Note that the horns of the classic cast iron kettlebell, like the StrongFirst brand, are ideal for the Goblet Squat. The angle of the horns allows for a solid grip and position vs. other designs.How far can you take the Goblet Squat? “But one can also simply load the goblet squat to squat a heavier weight. That’s also a fine goal, but at the end of the day, if you want to squat truly heavy, the goblet squat isn’t going to get you there because the weight becomes awkward to hold long before it gets heavy as a squat weight. At that point, racked kettlebells become a better choice—twice as many bells, better supported, which means you can use more weight. But even racked kettlebells become awkward at some point, and then a barbell front squat or other barbell squat becomes the way to load the squat truly heavy.” Steve suggested a progression of: Bodyweight-only squat using hands on a fixed object for support (e.g., upright of a power rack).Goblet squat with a light weight (~16kg for women and ~24kg for men).Goblet squat with both less and more weight, noting the differences and working on both.Double Kettlebell front squat (women work up to 2/3rd bodyweight and men under 100 kg work up to near bodyweight).Barbell front squat.Barbell back squat. A solid progression, and however you choose to use the Goblet Squat, this exercise should always have a place in your routine. So, grab a bell by the horns and get to squatting.Please subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
StrongFirst Open Day StrongFirst 2023-06-22 | Strength. Honor. TEAM! June 3, 2023, Krakow, PolandPlease subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Saar Maish, 230 kg Deadlift | StrongFirst StrongFirst 2023-05-17 | Under Master Instructor Fabio Zonin’s guidance I raised my deadlift to 3.1 times my bodyweight. —Saar Maish, Israel’s Squat Record Holder, SFG EliteKNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & SkillAVAILABLE NOW!: http://strongfirst.skilltrain.com/kedThe deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.” The “dead” looks deceptively simple: Anyone can pick up a weight from the ground. True. But not many can pick up a lot of weight—and even fewer can do it without blowing out their backs. “Dead” in the lift’s name is there for a reason. All top deadlifters are ultimate technicians polishing their skill with as much attention and precision as archers and acrobats. If you are not willing to do this, go find a you-get-what-you-pay-for deadlift tutorial on YouTube and make an appointment with a chiropractor. But if you are ready to join the club of the strong and the skilled, Knock ‘em Dead is for you. At StrongFirst we treat the deadlift as the “health lift,” the name old-time strongmen gave to a similar exercise. For us not getting hurt is not enough; our mission is to make you healthier and more resilient! Our deadlift technique has been refined from the best of what top lifters, medical professionals, and spine biomechanists have to offer. To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/kedLet Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting: –Disassemble the deadlift down to its tiniest components and put it back together strong and safe.–If you are coming from a kettlebell background, make an effortless transition to the barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.–Personalize your stance and grip according to your individual structure.–Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.–Learn how to max like a pro—and when to take it easy.–Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.–Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/ked
Guido Posante, 212,5kg Deadlift at a 60kg Bodyweight | StrongFirst StrongFirst 2023-05-17 | I learned the deadlift from Fabio Zonin years ago. Thanks to his expert coach's eye and his programs, today I can pull 3 times my bodyweight.—Guido Posante, StrongFirst Certified Senior InstructorKNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & SkillAVAILABLE NOW!: http://strongfirst.skilltrain.com/kedThe deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.” The “dead” looks deceptively simple: Anyone can pick up a weight from the ground. True. But not many can pick up a lot of weight—and even fewer can do it without blowing out their backs. “Dead” in the lift’s name is there for a reason. All top deadlifters are ultimate technicians polishing their skill with as much attention and precision as archers and acrobats. If you are not willing to do this, go find a you-get-what-you-pay-for deadlift tutorial on YouTube and make an appointment with a chiropractor. But if you are ready to join the club of the strong and the skilled, Knock ‘em Dead is for you. At StrongFirst we treat the deadlift as the “health lift,” the name old-time strongmen gave to a similar exercise. For us not getting hurt is not enough; our mission is to make you healthier and more resilient! Our deadlift technique has been refined from the best of what top lifters, medical professionals, and spine biomechanists have to offer. To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/kedLet Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting: –Disassemble the deadlift down to its tiniest components and put it back together strong and safe.–If you are coming from a kettlebell background, make an effortless transition to the barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.–Personalize your stance and grip according to your individual structure.–Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.–Learn how to max like a pro—and when to take it easy.–Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.–Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/ked
KNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill | StrongFirst StrongFirst 2023-05-13 | AVAILABLE NOW!: http://strongfirst.skilltrain.com/kedThe deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.” The “dead” looks deceptively simple: Anyone can pick up a weight from the ground. True. But not many can pick up a lot of weight—and even fewer can do it without blowing out their backs. “Dead” in the lift’s name is there for a reason. All top deadlifters are ultimate technicians polishing their skill with as much attention and precision as archers and acrobats. If you are not willing to do this, go find a you-get-what-you-pay-for deadlift tutorial on YouTube and make an appointment with a chiropractor. But if you are ready to join the club of the strong and the skilled, Knock ‘em Dead is for you. At StrongFirst we treat the deadlift as the “health lift,” the name old-time strongmen gave to a similar exercise. For us not getting hurt is not enough; our mission is to make you healthier and more resilient! Our deadlift technique has been refined from the best of what top lifters, medical professionals, and spine biomechanists have to offer. To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/kedLet Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting: –Disassemble the deadlift down to its tiniest components and put it back together strong and safe.–If you are coming from a kettlebell background, make an effortless transition to the barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.–Personalize your stance and grip according to your individual structure.–Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.–Learn how to max like a pro—and when to take it easy.–Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.–Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!CLICK HERE NOW!: http://strongfirst.skilltrain.com/ked
Hack Deadlift | StrongFirst StrongFirst 2023-05-12 | Article HERE: strongfirst.com/knock-em-dead/this-old-time-deadlift-variation-will-boost-your-strength-and-hone-your-techniqueKNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill - AVAILABLE NOW!: http://strongfirst.skilltrain.com/kedThe deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.” The “dead” looks deceptively simple: Anyone can pick up a weight from the ground. True. But not many can pick up a lot of weight—and even fewer can do it without blowing out their backs. “Dead” in the lift’s name is there for a reason. All top deadlifters are ultimate technicians polishing their skill with as much attention and precision as archers and acrobats. If you are not willing to do this, go find a you-get-what-you-pay-for deadlift tutorial on YouTube and make an appointment with a chiropractor. But if you are ready to join the club of the strong and the skilled, Knock ‘em Dead is for you. At StrongFirst we treat the deadlift as the “health lift,” the name old-time strongmen gave to a similar exercise. For us not getting hurt is not enough; our mission is to make you healthier and more resilient! Our deadlift technique has been refined from the best of what top lifters, medical professionals, and spine biomechanists have to offer. To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/kedLet Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting: –Disassemble the deadlift down to its tiniest components and put it back together strong and safe.–If you are coming from a kettlebell background, make an effortless transition to the barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.–Personalize your stance and grip according to your individual structure.–Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.–Learn how to max like a pro—and when to take it easy.–Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.–Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/ked#strongfirst #barbell #deadlift
Glutes on the Bar Deadlift | StrongFirst StrongFirst 2023-05-11 | Article HERE: strongfirst.com/knock-em-dead/powerful-imagery-to-fix-your-deadlift-mistake-and-to-lift-moreKNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill - AVAILABLE NOW!: http://strongfirst.skilltrain.com/kedThe deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.” The “dead” looks deceptively simple: Anyone can pick up a weight from the ground. True. But not many can pick up a lot of weight—and even fewer can do it without blowing out their backs. “Dead” in the lift’s name is there for a reason. All top deadlifters are ultimate technicians polishing their skill with as much attention and precision as archers and acrobats. If you are not willing to do this, go find a you-get-what-you-pay-for deadlift tutorial on YouTube and make an appointment with a chiropractor. But if you are ready to join the club of the strong and the skilled, Knock ‘em Dead is for you. At StrongFirst we treat the deadlift as the “health lift,” the name old-time strongmen gave to a similar exercise. For us not getting hurt is not enough; our mission is to make you healthier and more resilient! Our deadlift technique has been refined from the best of what top lifters, medical professionals, and spine biomechanists have to offer. To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/kedLet Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting: –Disassemble the deadlift down to its tiniest components and put it back together strong and safe.–If you are coming from a kettlebell background, make an effortless transition to the barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.–Personalize your stance and grip according to your individual structure.–Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.–Learn how to max like a pro—and when to take it easy.–Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.–Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/ked#strongfirst #barbell #deadlift
Leg Press Deadlift | StrongFirst StrongFirst 2023-05-11 | Article HERE: strongfirst.com/knock-em-dead/powerful-imagery-to-fix-your-deadlift-mistake-and-to-lift-moreKNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill - AVAILABLE NOW!: http://strongfirst.skilltrain.com/kedThe deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.” The “dead” looks deceptively simple: Anyone can pick up a weight from the ground. True. But not many can pick up a lot of weight—and even fewer can do it without blowing out their backs. “Dead” in the lift’s name is there for a reason. All top deadlifters are ultimate technicians polishing their skill with as much attention and precision as archers and acrobats. If you are not willing to do this, go find a you-get-what-you-pay-for deadlift tutorial on YouTube and make an appointment with a chiropractor. But if you are ready to join the club of the strong and the skilled, Knock ‘em Dead is for you. At StrongFirst we treat the deadlift as the “health lift,” the name old-time strongmen gave to a similar exercise. For us not getting hurt is not enough; our mission is to make you healthier and more resilient! Our deadlift technique has been refined from the best of what top lifters, medical professionals, and spine biomechanists have to offer. To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/kedLet Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting: –Disassemble the deadlift down to its tiniest components and put it back together strong and safe.–If you are coming from a kettlebell background, make an effortless transition to the barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.–Personalize your stance and grip according to your individual structure.–Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.–Learn how to max like a pro—and when to take it easy.–Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.–Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/ked#strongfirst #barbell #deadlift
Do You Have This Problem With Your Deadlift? | StrongFirst StrongFirst 2023-05-10 | Article HERE: strongfirst.com/knock-em-dead/do-you-have-this-problem-with-your-deadliftKNOCK ‘EM DEAD: The Ultimate Deadlift Guide for World Class Strength & Skill - AVAILABLE NOW!: http://strongfirst.skilltrain.com/kedThe deadlift is the ultimate test of strength. At hardcore gyms, if you are not pulling many wheels, “You ain’t nothin’.” The “dead” looks deceptively simple: Anyone can pick up a weight from the ground. True. But not many can pick up a lot of weight—and even fewer can do it without blowing out their backs. “Dead” in the lift’s name is there for a reason. All top deadlifters are ultimate technicians polishing their skill with as much attention and precision as archers and acrobats. If you are not willing to do this, go find a you-get-what-you-pay-for deadlift tutorial on YouTube and make an appointment with a chiropractor. But if you are ready to join the club of the strong and the skilled, Knock ‘em Dead is for you. At StrongFirst we treat the deadlift as the “health lift,” the name old-time strongmen gave to a similar exercise. For us not getting hurt is not enough; our mission is to make you healthier and more resilient! Our deadlift technique has been refined from the best of what top lifters, medical professionals, and spine biomechanists have to offer. To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/kedLet Fabio Zonin, StrongFirst Certified Master Instructor and big puller introduce you to the intricacies of expert deadlifting: –Disassemble the deadlift down to its tiniest components and put it back together strong and safe.–If you are coming from a kettlebell background, make an effortless transition to the barbell. The skills you learn at our School of Strength are totally compatible with multiple strength tools.Learn the pros and the cons of the conventional and the sumo deadlift styles and pick the right one for you.–Personalize your stance and grip according to your individual structure.–Learn StrongFirst gold standard performance cues: the best of Eastern European and Western science, intuitive discoveries of the finest coaches and lifters around the world, plus insights from medical professionals, polished and systematized to help you develop championship technique in record time.–Learn how to max like a pro—and when to take it easy.–Get two state-of-the-art training plans—with detailed instructions on how to personalize them—that combine one of the two most successful strength training methodologies in history with StrongFirst innovation. Guaranteed to work.–Because the deadlift is not only the ultimate lift but also one of the best total body strength exercises, excelling at it will improve your sprinting, jumping, striking, throwing…Whether it is your first barbell rodeo, or you are an experienced lifter ready to go to the next level, get this course and knock ‘em dead with your strength!To claim your $50 discount before this introductory offer ends on Friday, May 19,CLICK HERE NOW!: http://strongfirst.skilltrain.com/ked#strongfirst #barbell #deadlift
Sumo Squat & Good Morning Combo | QUICKSILVER by Pavel Tsatsouline & Jon Engum StrongFirst 2023-03-23 | QUICKSILVER By Pavel Tsatsouline & Jon Engum - Expert Stretching for MMAAVAILABLE HERE: strongandfit.com/products/quick-silver-by-pavel-tsatsouline-jon-engumYou are a fighter. Why are you stretching like a yogi, a gymnast, or a physical therapy patient?Enter QUICKSILVER, a stretching program by top experts designed specifically for MMA. Follow this video for several months and you will: - Increase your shoulder and thoracic spine range of motion with our unique weighted stretches- Make your shoulders resilient by building strength in the extreme—most vulnerable!—range of motion- Discover how little known stretching applications can instantly and loosen up your stiff neck like never before with the “3S”- Release your tight lower back with the “Toe Touch 2.0”- Boost your power by “taking your brakes off”—releasing the tight hip flexors you fight every time you kick and punch- Develop an exceptionally high—knee to chest!—chamber for stealthy front kicks- Lengthen your hamstrings without irritating them—and let your kicks fly- Effortlessly “roll” your hips into devastating roundhouse kicks- Noticeably increase your roundhouse kicking power—even if it wasn’t lacking to start with- Achieve a front split or get close to itLearn only in QUICKSILVER:- 3 Stretching Master Principles—universal for all your stretches, not just the ones on the video, and even for strength training- 3 Stretching “Power Tools”—extraordinarily powerful techniques for making the stiffest bodies supple (again, applicable to most stretches, not just the ones shown)- Arcane internal martial arts style cues and awareness drills for bending your body to your willStrength Stretching ProgrammingProfessional stretching demands the same level of planning and attention to detail as strength training. Use proven programming tools—Heavy-Medium-Light System, Specialized Variety, Cycling, and Leapfrogging—to achieve superior results.State-of-the-art detailed training cycles for the front split and the straddle are included—and you can easily design your own plans for other stretches with your newfound knowledge.QUICKSILVER will give you an edge in offense and defense. It will unleash your martial power by reducing internal resistance—while making you resilient through greater strength in compromised positions.For a fighter’s body, the ideal is the liquid metal cyborg in a classic Terminator film. It is a star on the horizon. You will never reach it, but with QUICKSILVER you have a shot at getting as close to it as a human can… Get QUICKSILVER today and bend your body to your will.AVAILABLE HERE: strongandfit.com/products/quick-silver-by-pavel-tsatsouline-jon-engumAbout the AuthorsPAVEL TSATSOULINE is a former Soviet Special Forces instructor and Subject Matter Expert to elite US military and law enforcement special operations units. He is the CEO of StrongFirst, Inc., a global school of strength.JON ENGUM is a StrongFirst Certified Master Instructor and a 7th Dan Kukkiwon Certified Taekwondo Grandmaster. He is the CEO of Flexible Steel International, a global school of stretching.
Reverse Hamstring Stretch | QUICKSILVER by Pavel Tsatsouline & Jon Engum StrongFirst 2023-03-18 | QUICKSILVER By Pavel Tsatsouline & Jon Engum - Expert Stretching for MMAAVAILABLE HERE: strongandfit.com/products/quick-silver-by-pavel-tsatsouline-jon-engumYou are a fighter. Why are you stretching like a yogi, a gymnast, or a physical therapy patient?Enter QUICKSILVER, a stretching program by top experts designed specifically for MMA. Follow this video for several months and you will: - Increase your shoulder and thoracic spine range of motion with our unique weighted stretches- Make your shoulders resilient by building strength in the extreme—most vulnerable!—range of motion- Discover how little known stretching applications can instantly and loosen up your stiff neck like never before with the “3S”- Release your tight lower back with the “Toe Touch 2.0”- Boost your power by “taking your brakes off”—releasing the tight hip flexors you fight every time you kick and punch- Develop an exceptionally high—knee to chest!—chamber for stealthy front kicks- Lengthen your hamstrings without irritating them—and let your kicks fly- Effortlessly “roll” your hips into devastating roundhouse kicks- Noticeably increase your roundhouse kicking power—even if it wasn’t lacking to start with- Achieve a front split or get close to itLearn only in QUICKSILVER:- 3 Stretching Master Principles—universal for all your stretches, not just the ones on the video, and even for strength training- 3 Stretching “Power Tools”—extraordinarily powerful techniques for making the stiffest bodies supple (again, applicable to most stretches, not just the ones shown)- Arcane internal martial arts style cues and awareness drills for bending your body to your willStrength Stretching ProgrammingProfessional stretching demands the same level of planning and attention to detail as strength training. Use proven programming tools—Heavy-Medium-Light System, Specialized Variety, Cycling, and Leapfrogging—to achieve superior results.State-of-the-art detailed training cycles for the front split and the straddle are included—and you can easily design your own plans for other stretches with your newfound knowledge.QUICKSILVER will give you an edge in offense and defense. It will unleash your martial power by reducing internal resistance—while making you resilient through greater strength in compromised positions.For a fighter’s body, the ideal is the liquid metal cyborg in a classic Terminator film. It is a star on the horizon. You will never reach it, but with QUICKSILVER you have a shot at getting as close to it as a human can… Get QUICKSILVER today and bend your body to your will.AVAILABLE HERE: strongandfit.com/products/quick-silver-by-pavel-tsatsouline-jon-engumAbout the AuthorsPAVEL TSATSOULINE is a former Soviet Special Forces instructor and Subject Matter Expert to elite US military and law enforcement special operations units. He is the CEO of StrongFirst, Inc., a global school of strength.JON ENGUM is a StrongFirst Certified Master Instructor and a 7th Dan Kukkiwon Certified Taekwondo Grandmaster. He is the CEO of Flexible Steel International, a global school of stretching.
A Drill for Stronger Abs and Better Body Control | StrongFirst StrongFirst 2023-03-15 | In StrongFirst, we practice controlling muscle tension and relaxation to improve performance. The following drill was intended to improve my rock climbing ability, but in the end, it also helped me move more freely, and also created better mind-body awareness and control—something any athlete, not just a climber would benefit from. As a rock climber, I’ve gotten into certain positions that make it hard to move. I can easily touch my elbow to my knee while standing in the middle of the gym, but when I’m on a wall and various muscles are tense, that same action can become quite difficult. This makes climbing an interesting challenge. You must learn to relax some muscles while keeping others very tense. For the past year, I’ve been playing around with drills in which I create tension with certain muscle groups while simultaneously relaxing others. Here is a drill you can do on the floor or in a suspension trainer. Experiment to find a chest fly width that you’re able to sustain. Play around with creating tension throughout your body. For example, squeeze your glutes, pull up your kneecaps, press your hands down into the floor. For calf tension, push into a slight ankle extension as if doing a standing calf raise. Without moving, pull your pinkie fingers in the direction of your feet, and you’ll find further engagement. Now, while trying to keep tension throughout the rest of your body, relax one leg—maybe even shake it out. Then bring your knee up toward your elbow. Kick that leg back to position and find total body tension again. Repeat on the other side. You may need to rest and shake out the tension (“fast and loose”) before switching legs. I’ve been performing this drill for a little over a year and have noticed improved mobility on the wall and the ability to stick to the wall better. Give it a try—even if you are not a climber.– Derek Toshner, StrongFirst Certified Master Instructor–––Please subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Pavel & Brett Jones – Program Design Talk: Conclusion | StrongFirst StrongFirst 2023-03-06 | – Practice (the “workout” is incidental—focus on skill and practice).–Patience (Build technique, volume and intensity over time).–Resources (StrongFirst.com, Kettlebell Simple and Sinister, local SFG Instructors).–I am a student of strength. Strength has a greater purpose.–“Repeat until Strong!”---Please subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Pavel & Brett Jones – Program Design Talk: Mind the “Stop Signs!” | StrongFirst StrongFirst 2023-02-21 | Stop a set at the first sign of any of the following:1. Rep speed slows down.2. Tempo drops (pauses between reps—if applicable—increase).3. Technique changes in any way. 4. Rate or perceived exertion (RPE) exceeds 8 on the 1-10 scale.5. You are gasping for air. Adjust your reps and rest periods to make sure that none of the above happens, even on heavy days.---Please subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Pavel & Brett Jones – Program Design Talk: Load Waviness | StrongFirst StrongFirst 2023-02-13 | –All of nature’s phenomena are cyclical or “waves.”–Nature, in order to be commanded, must be obeyed.– Build momentum over time.– There will be low-volume days and high-volume days, and there will be low-intensity days and high-intensity days. These can be “coupled” in a random fashion.– You can’t “keep your foot on the gas pedal.”– Don’t set minimums.---Please subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Pavel & Brett Jones – Program Design Talk: Load Optimization | StrongFirst StrongFirst 2023-02-05 | –“Crash diet”—high-intensity intervals offer short-term response but long-term issues.– It is a myth that intensity is key.–Peaking vs. Training Load Waviness–peaking mobilizes the resources of the body and mind to a high level for an event/short-term.–Proper Programming ensures recovery.Please subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Pavel & Brett Jones – Program Design Talk: Continuity of the Training Process | StrongFirst StrongFirst 2023-01-19 | Continuity of the training process is key.–If you want to get better at something, you practice it over time. Focus on the basics rather than random acts of variety.–Decades can be spent learning “an exercise.”–“I am a Student of Strength”—always learning and refining.Please subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Heavy Kettlebell Goblet Squat | StrongFirst StrongFirst 2022-10-25 | Excerpt from Kettlebell Simple & Sinister Online Course, Module 8: Sample Session http://strongfirst.skilltrain.com/sasPlease read the accompanying article: strongfirst.com/kettlebell-simple-sinister-tips-for-heavy-goblet-squatsThe world’s #1 kettlebell program is now on video: http://strongfirst.skilltrain.com/sasKettlebell Simple & Sinister, the training program that has changed the lives of thousands of people around the world, is finally available as an online course.• Watch a top-quality instructional video featuring StrongFirst Certified Instructors Pavel „Sinister“ Macek and Justyna Macková• Download a detailed manual with programming and a lot more• Get „tech support“—have your questions about the course answered by a StrongFirst Certified Instructor through a dedicated forumGet it here: http://strongfirst.skilltrain.com/sas#kettlebell #simpleandsinister #strongfirst
Kettlebell Simple & Sinister Online Course | StrongFirst StrongFirst 2022-10-20 | World’s #1 kettlebell program is now on video: http://strongfirst.skilltrain.com/sasKettlebell Simple & Sinister, the training program that has changed the lives of thousands of people around the world, is finally available as an online course.• Watch a top-quality instructional video featuring StrongFirst Certified Instructors Pavel „Sinister“ Macek and Justyna Macková• Download a detailed manual with programming and a lot more• Get „tech support“—have your questions about the course answered by a StrongFirst Certified Instructor through a dedicated forumGet it here: http://strongfirst.skilltrain.com/sas#kettlebell #simpleandsinister #strongfirst
Brett Jones and Fabio Zonin: StrongFirst Programming | StrongFirst StrongFirst 2022-10-04 | What makes programming within the StrongFirst School of Strength unique? Fabio and Brett discuss:–"Old school" strategies supported by modern science–Results—quite simply, the results speak volumes–Strength vs. "Conditioning" programming–StrongFirst Training App strongfirst.com/app–Practice vs. Workout–...and more! ---StrongFirst Training AppNEW FEATURES AND PROGRAMS· Die Roll—programming variability feature· Personal Best tracking in your profile· Integrated Timer (countdown and stopwatch) with rep/set counterInterval Timer (set work to rest times and number of intervals)· Unit preference updated (choose pounds or kilos)· Improved results entry for easier tracking of sessions· Powertrain KB GSQ and TA swing practice"The Powertrain"—Advanced and Double kettlebell· Reload 1—Apply Fabio and Pavel’s Reload program· Advanced scheduling feature—schedule an entire program at once· Receive session reminders via push notificationsSTART YOUR FREE TRIAL! strongfirst.com/app —FREE CONTENT· Lifetime access to free content· Over 25 weeks of programming and practices· Strength practices· Exercise library (120+ videos)· 7-Day Trial period to test drive StrongFirst style programmingPractices · Mobility Complex· Bodyweight Strength Aerobics· Kettlebell Strength Aerobics· Simple & Sinister 2.0—Timeless Simple· Fighter Pullup Program 1.0 based on the 3RM· Fighter Pullup Program 1.0 based on the 5RM· "The Powertrain" GSQ and TA Swing (Die Roll)Programs· Kettlebells and Deadlifts Part I · Kettlebells and Deadlifts Part II · Total Tension Kettlebell Complex· Swing + Press Sandwich—Part I· Swing + Press Sandwich—Part II· No Distractions: The Occam’s Razor Training Plan—PREMIUM CONTENT· All Free content· 120+ exercise videos· Premium Practices· Premium Programs (100+ weeks of programming)· Programs added every 6-8 weeksPractices · The Fighter Pullup 2.0· Moving Target Double Kettlebell Complex· Moving Target Kettlebell Complex· Power to the People 2.0—Barbell Bench Press & Back Squat· Power to the People 2.0—Barbell Military Press & Deadlift· “The Powertrain” (Die roll)·"The Powertrain"—Advanced (Die roll)·"The Powertrain"—Double Kettlebell (Die roll)Programs· Kettlebell Military Press Strength Plan· Double Kettlebell Program—Squat-Press-Pull· Escalating Volume (EV)—The 5RM Zercher squat & Bridge Floor Press Program (· Foolproof Cycle 2.0· Back Squat & Bench Press Wave Cycle · Deadlift & Military Press Wave Cycle · SFG I prep program · Simply Strong Plan· The SF 930 Plan—Military Press and Tactical Pullup · One-arm Pushup Program·“ABC”—All Bases Covered·Enter The Kettlebell Plus·Reload 1.0START YOUR FREE TRIAL! strongfirst.com/app #strongfirst #app #trainingapp #kettlebell #barbell#bodyweight #strength #bestrongfirst
SFG II Kettlebell Certification | StrongFirst StrongFirst 2022-07-20 | Learn more: strongfirst.com/certifications/sfg-ii-kettlebell-instructor-informationPlease subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
SFG I Kettlebell Instructor Certification | StrongFirst StrongFirst 2022-05-30 | Learn more: strongfirst.com/certifications/sfg-i-kettlebell-instructor-informationPlease subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Training App | StrongFirst StrongFirst 2022-05-25 | START YOUR FREE TRIAL! strongfirst.com/app NEW FEATURES AND PROGRAMS· Die Roll—variability feature· Personal Best tracking in your profile· Integrated Timer (countdown and stopwatch) with rep/set counter· Unit preference updated· Improved results entry for easier tracking of sessions· Powertrain KB GSQ and TA swing practice· Reload 1—Apply Fabio and Pavel’s Reload program—FREE CONTENT· Lifetime access to free content· Over 25 weeks of programming and practices· Strength practices· Exercise library (120+ videos)· 7-Day Trial period to test drive StrongFirst style programmingPractices · Mobility Complex· Bodyweight Strength Aerobics· Kettlebell Strength Aerobics· Simple & Sinister 2.0—Timeless Simple· Fighter Pullup Program 1.0 based on the 3RM· Fighter Pullup Program 1.0 based on the 5RM· Powertrain GSQ and TA SwingPrograms· Kettlebells and Deadlifts Part I · Kettlebells and Deadlifts Part II · Total Tension Kettlebell Complex· Swing + Press Sandwich—Part I· Swing + Press Sandwich—Part II· No Distractions: The Occam’s Razor Training Plan—PREMIUM CONTENT· All Free content· 120+ exercise videos· Premium Practices· Premium Programs (100+ weeks of programming)· Programs added every 6-8 weeksPractices · The Fighter Pullup 2.0· Moving Target Double Kettlebell Complex· Moving Target Kettlebell Complex· Power to the People 2.0—Barbell Bench Press & Back Squat· Power to the People 2.0—Barbell Military Press & Deadlift· “The Powertrain”Programs· Kettlebell Military Press Strength Plan· Double Kettlebell Program—Squat-Press-Pull· Escalating Volume (EV)—The 5RM Zercher squat & Bridge Floor Press Program (· Foolproof Cycle 2.0· Back Squat & Bench Press Wave Cycle · Deadlift & Military Press Wave Cycle · SFG I prep program · Simply Strong Plan· The SF 930 Plan—Military Press and Tactical Pullup · One-arm Pushup Program·“ABC”—All Bases CoveredSTART YOUR FREE TRIAL! strongfirst.com/app #strongfirst #app #trainingapp #kettlebell #barbell #bodyweight #strength #bestrongfirst
Teachers of Strength Promotions 2022 | StrongFirst StrongFirst 2022-05-05 | StrongFirst Teachers of Strength Promotions 2022. Congratulations to all!Master-Alexey Senart-Derek ToshnerSenior-Benny Mayer-Analisa Naldi-Andżelika Stefańska-Darius Walus-Victor Carrillo-Mike Sousa-Guido Posante-Tony Gracia-Mira Gracia-Maggie Burrows-Mike Torres-Steve MillesTeam Leader-Thomas Cerboneschi-Raul Baca-Carlos Guendulain-Os Aponte-Anna Cannington-Vic Verdier-Nicole Yu-Melissa Templeman-Alexei Bordas-Luis Del Toro-Alanna Kauffman-Catherine Buck-Antonin Tuma#strongfirst #bestrongfirst
StrongFirst TSC Tip: Improve Your Kettlebell Snatch Lockout StrongFirst 2022-04-06 | The snatch is the Tsar of the kettlebell lifts. It forges iron backs, hips, and fingers, develops outstanding cardio-respiratory endurance, and has a tremendous carryover to running, jumping, rucking, fighting, etc. Last but not least, the kettlebell snatch builds willpower and pain tolerance.Please check out our tip on how to improve your kettlebell snatch lockout. –––Tactical Strength Challenge™Held twice each year—the “community” event in late April/early May and the “competition” event on the last Saturday of October—the Tactical Strength Challenge™ is comprised of three exercises:–A max powerlifting deadlift (three attempts)–Pullups for max reps (palms forward, no kipping, chin or upper chest must touch the bar) or flexed arm hang for time (in the Novice Women’s category)–Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenges.The next TSC (Community Edition) is scheduled for Saturday, May 7, 2022. Participant registration is open through the day of the event.Click HERE: strongfirst.com/achieve/tactical-strength-challengeVideo by Derek Toshner, Senior StrongFirst Certified Instructor #strongfirst #tsc #challenge #tacticalstrengthchallenge #kettlebell #snatch #kettlebellsnatch #bestrongfirst
StrongFirst Tip: How to do a STRICT Tactical Pullup StrongFirst 2022-03-29 | 1. The upper chest or the neck below the jawline or must touch the bar. Touching the bar with the underside of the chin does not count.2. A dead hang must be maintained for a minimum of 0.5 seconds before every repetition, including the first one. The body must be motionless, the arms and legs straight.3. Use pure strength; no swinging, kipping, or other use of momentum is allowed.It is recommended that the hollow position be assumed before each repetition.–––Tactical Strength Challenge™Held twice each year—the “community” event in late April/early May and the “competition” event on the last Saturday of October—the Tactical Strength Challenge™ is comprised of three exercises:–A max powerlifting deadlift (three attempts)–Pullups for max reps (palms forward, no kipping, chin or upper chest must touch the bar) or flexed arm hang for time (in the Novice Women’s category)–Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenges.The next TSC (Community Edition) is scheduled for Saturday, May 7, 2022. Participant registration is open through the day of the event.Click HERE: strongfirst.com/achieve/tactical-strength-challengeVideo by Derek Toshner, Senior StrongFirst Certified Instructor #strongfirst #tsc #challenge #tacticalstrengthchallenge #bodyweight #pullup #pullups #tacticalpullup #tacticalpullups #bestrongfirst
StrongFirst Courage Corners Around the World StrongFirst 2022-03-22 | 1. Open your Instagram and post a picture or a video of your "Courage Corner"2. Tag @strongfirst3. Add the hashtag #couragecorner4. Win 100 swings! #kettlebell #barbell #bodyweight #homegym #garagegym #basementgym #outdoorgym #bestrongfirst
StrongFirst Tip: How to Improve Your Deadlift StrongFirst 2022-03-16 | The deadlift, either sumo or conventional, is the ultimate test of strength and one of the most powerful strength builders for the whole body. Use these simple but effective tips to improve this important and powerful lift.–––Tactical Strength Challenge™Held twice each year—the “community” event in late April/early May and the “competition” event on the last Saturday of October—the Tactical Strength Challenge™ is comprised of three exercises:–A max powerlifting deadlift (three attempts)–Pullups for max reps (palms forward, no kipping, chin or upper chest must touch the bar) or flexed arm hang for time (in the Novice Women’s category)–Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).Preparing requires your focus on different types of strength and endurance—as demanded by real life’s challenges.The next TSC (Community Edition) is scheduled for Saturday, May 7, 2022. Participant registration is open through the day of the event.Please click HERE: strongfirst.com/achieve/tactical-strength-challengeVideo by Derek Toshner , Senior StrongFirst Certified Instructor #strongfirst #tsc #challenge #tacticalstrengthchallenge #barbell #deadlift #bodyweight #kettlebell #bestrongfirst
StrongFirst Tip: Bottoms Up Kettlebell Get-up for Weightlifting StrongFirst 2022-03-16 | "I recently had the honor of competing in the 2021 Pan American Masters Weightlifting Championships in the 59kg body weight/50-54 age group and came away with a gold medal for the USA totaling 130kg and set national records in the snatch, clean & jerk and total. All in all, one of my proudest achievements. As an international masters athlete in this sport, training hard, being disciplined about the process, and improving overall durability to stay injury-free is the key. I have been fortunate to have practiced with kettlebells almost as long as I have been involved in weightlifting and attribute much of that durability to working with kettlebells. One of my staple exercises is the kettlebell get-up - specifically the bottoms up version. On a high level, I use the bottoms up get-up to help with overall shoulder stability, connectivity, and strength that results in a rock-solid overhead position in snatch and jerk. I’d go so far as to say a more effective tool, for this purpose, doesn’t exist. Each time I begin training I start with bottoms up get-up. Bottoms up because it allows me to leave my wrist in extension, like a barbell, and the weight centered. I choose to move slowly and with purpose pausing in each position making sure that I own and have control in each spot. Each day I start with 3 sets of 1 per side at 12, 14 and 16kg. Bottoms up is unforgiving and forces everything to be on. The opportunity to train my muscles and my mind at the same time in such a way prior to barbell lifting is invaluable. –Mira Kwon Gracia, StrongFirst Certified Team Leader, StrongFirst Elite, SinisterNote: You should be proficient in the bottom up clean and be working in a safe, clear setting where you can safely get out of the get-up. Only perform the steps you can control with complete confidence.#strongfirst #kettlebell #kettlebells #getup #turkishgetup #bottomsupkettlebell #weightlifting #bestrongfirst
[SPECIAL FREE REPORT+PROGRAM] A state-of-the art technique for building muscle as strong as it looks StrongFirst 2022-03-10 | Learn about this technique for building muscle that is as strong as it looks from the free special report by Fabio Zonin, StrongFirst Certified Master Instructor, and “Maestro of Programming.” Download instructions: 1. Subscribe to our exclusive StrongFirst NewsletterCLICK HERE: www.strongfirst.com/newsletter2. Wait for the download link - make sure to check your inbox on Friday, March 11, after 12pm EDT. #muscle #strength #musclebuilding #strengthtraining #programming #programmingimprov #strongfirst #bestrongfirst
SFB Bodyweight Instructor Certification | StrongFirst StrongFirst 2022-02-07 | Learn more: strongfirst.com/certifications/sfb-bodyweight-instructor-informationPlease subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Kettlebell Simple & Sinister | Timed Simple StrongFirst 2022-01-10 | Simple & Sinister: Revised & Updated Edition—Paperback, Kindle Edition or Audio Book - get it here: strongfirst.com/shop/books/simple-sinister-bookPavel created a challenge in his Kettlebell Simple & Sinister book. This program involves 100 one-hand swings and 10 get-ups. The 10×10 swings must be completed in 5 minutes by performing 10 swings every 30 seconds, followed by 1 minute of rest and 10×1 get-ups performed in 10 minutes.The SIMPLE GoalGet-up Weight Swing WeightWomen 16kg 24kgMen 32kg 32kgThe SIMPLE Goal was performed by Luis Del Toro, Oakland's Most Powerful, StrongFirst Accredited Gym.#strongfirst #kettlebell #simpleandsinister
SFL Barbell Instructor Certification | StrongFirst StrongFirst 2021-12-07 | Learn more: strongfirst.com/certifications/sfl-barbell-instructor-informationPlease subscribe to our channel youtube.com/user/BeStrongFirstSTRONGER TODAY special report BY PAVELFREE when you join our liststrongfirst.com/newsletterStrongFirst: the School of StrengthWebsite: strongfirst.comStrongFirst Forum: strongfirst.com/communityFacebook page: facebook.com/bestrongfirstFacebook group: facebook.com/groups/StrongFirstInstagram: instagram.com/strongfirstTwitter: twitter.com/bestrongfirstOnline Coursesstrongfirst.skilltrain.comStrongFirst Training Appstrongfirst.com/shop/strongfirst-training-app/strongfirst-training-appWorkshops and instructor's certifications - kettlebell, bodyweight, barbell. Be StrongFirst!#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
StrongFirst Training App Update | StrongFirst StrongFirst 2021-11-15 | Free trial: strongfirst.com/shop/strongfirst-training-app/strongfirst-training-app If you are committed to building the strongest version of yourself, let StrongFirst show you the way.Our gold standard exercise technique—kettlebell, bodyweight, and barbell—and state-of-the-art programming are at your fingertips with the StrongFirst Training App.1. New Features -View next practice—Quickly pick up your next session in the Dashboard.-Enhanced document viewer—Review the Enter the StrongFirst App document in the App.2. New Free Programs -Swing + Press Sandwich—Part II—Continue your progress toward a new Military Press PR with this continuation of the Swing + Press Sandwich program.3. New Premium Programs - No Distractions: The Occam’s Razor Training Plan—The simplest answer is usually the correct answer, and in training a push, a pull, and a squat is an effective, simple, direct path to greater strength and performance.-“The Powertrain”—Roll the die and break out of your routine with randomized volume to supercharge your progress. Free trial: : strongfirst.com/shop/strongfirst-training-app/strongfirst-training-app4. We Never Rest Look for the next update in 6-8 weeks. Future updates to the App:-Activity Logger—so you can track all your training within the App.-Enhanced Results Entry—for easier tracking of complexes and circuits.-Timer—so you can track your rest periods and work periods within the App.#strongfirst #trainingapp #app #strongfirstapp #kettlebell #barbell #bodyweight #strength #bestrong #bestrongfirst
Pavel about Metcons | StrongFirst StrongFirst 2021-10-13 | Pavel’s Strong Endurance™ seminar on November 6-7—now available ONLINE! strongfirst.com/shop/special-events/strong-endurance-by-pavel-denver-co-november-6-7-2021Leave metcons, exhaustion, stiffness, and soreness to prey. Stay fresh to hunt another day.There are times when simply enduring is not enough. One must carry on at a high level of strength, speed, or power. A football game. An obstacle course in a full kit. Moving grandma’s antique furniture. For decades such endurance had been built with “metcons.” Then a Russian professor reframed the question and changed history.What if instead of training the athlete to tolerate ever-increasing concentrations of lactic acid we trained him to produce less of it?Anti-glycolytic training (AGT) was born.Enter Strong Endurance™, the last word in “anti-acid” training.This Seminar Is a Game Changer for:-Fighters and team sport athletes who must explode over and over. Because 20x20m sprints biochemically have nothing in common with a 400m run.-Athletes for whom speed is king. Point fighters. Ping pong players… You cannot afford to learn slowness through HIIT.-Military, law enforcement, first responders. You must always be ready to save lives and cannot afford conditioning that leaves you sore and smoked.-Endurance athletes who seek an extra edge.-Regular folks who choose to “get in shape” the healthy way—without stressing their hormones out of whack and flooding their bodies with free radicals and toxic ammonia spewed out by “metcons.”---Pavel’s Strong Endurance™ seminar on November 6-7—now available ONLINE! strongfirst.com/shop/special-events/strong-endurance-by-pavel-denver-co-november-6-7-2021---#power #powertraining #strength #endurance #strongendurance
The Bottoms Up Goblet Squat: Specialized Variety for the Goblet Squat | StrongFirst StrongFirst 2021-10-12 | he BU Goblet Squat is a Goblet Squat variation that teaches greater intra-abdominal tension, torso stabilization and structure, as well as the additional side benefit of greater depth for most students. It is also an effective kettlebell exercise that helps with strength carryover and understanding posture, tension and alignment for the barbell front squat.Some key points:–Similar to kettlebell and barbell front squats, the elbows DO NOT touch the knees–Squeeze your armpits and elbows together and push your chest against the kettlebell handle throughout the entire movement–Pull yourself down below parallel and initiate the ascent with a grunt, finish in a standing plankLoad: Begin with a kettlebell that you can perform skilled goblet squats for reps of 5-8. As the movement becomes more familiar, this variation can be loaded quite heavy - the limiting factor will be getting the heavy kettlebell up into the start position in a safe and skilled manner.Reps and sets: 5-10 reps for 3-5 sets depending on load–Andrea U-Shi Chang, StrongFirst Certified Master Instructor#strongfirst #kettlebell #gobletsquat #bottomsup #bottomsupkettlebell #kettlebility #andreaushichang #bestrongfirst
How to Press a Heavy Kettlebell: A Double Trigger | StrongFirst StrongFirst 2021-09-27 | To read the "Double Trigger" tutorial, please click here: strongfirst.com/master-the-double-trigger-for-a-stronger-kettlebell-pressTo claim the special launch price before the offer ends on Wednesday, September 29, 11:59 PM Pacific Time, PLEASE CLICK HERE: strongfirst.skilltrain.com/victorious
Victorious:A Complete Guide to Pressing a Heavy Kettlebell | StrongFirst StrongFirst 2021-09-23 | To claim the special launch price before the offer ends on Wednesday, September 29, 11:59 PM Pacific Time, PLEASE CLICK HERE: strongfirst.skilltrain.com/victorious
How to Press a Heavy Kettlebell: Band Pull-Press | StrongFirst StrongFirst 2021-09-22 | To read the Band Pull-Press tutorial, please click here: strongfirst.com/how-to-get-tight-to-get-stronger
