The 3 Cleans: The Relationship Between Form and Function
Not near as exciting as The Three Musketeers and not near as entertaining as The Three Amigos, but there are three kettlebell cleans....
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StrongFirst
Apr 4, 20175 min read
How to Properly Program the Get-up for 3 Different Goals
You don’t need a handlebar mustache and a singlet to reap the benefits of the get-up. This exercise, popularized by old-time strongmen,...
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StrongFirst
Mar 28, 20178 min read
How StrongFirst Combat Melds Hard Style Kettlebells and Martial Arts
As a professional Muay Thai fighter and avid practitioner of kettlebells, I was excited and curious to see the announcement for...
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StrongFirst
Mar 2, 20174 min read
The Simply Sinister Training Plan
Lately, I’m busy—but surprise, who isn’t. Who has too much time these days? Between work, other work, teaching, family, training, keeping...
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StrongFirst
Feb 21, 20176 min read
Antifragile and Strong Knees: The Russian Lion’s Kettlebell Hack Squat Tutorial
Resilient ankles, antifragile knees, strong legs—and a lesson in many important principles of balance, flexibility, and strength: these...
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StrongFirst
Feb 14, 20174 min read
The 2 Most Common Military Press Mistakes (and How to Fix Them)
“It’s all easy till it’s heavy!”—Mark Reifkind Having performed, judged, and observed many heavy or max attempts in various lifts, I can...
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StrongFirst
Feb 7, 20175 min read
An Arm Bar a Day
The kettlebell arm bar is the single best shoulder mobility and stability drill you can practice. It gives the best bang for your buck...
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StrongFirst
Feb 2, 20177 min read
Quality AND Quantity
In the strength and conditioning world, we frequently hear that quality is more important than quantity regarding training. For those...
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StrongFirst
Jan 31, 201716 min read
The “Hit the Target” Fat Loss Plan
Lose fat, Increase strength, Kill your strength tests, Repeat. What I am about to share is the nutrition plan that allowed me to drop...
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StrongFirst
Jan 24, 20176 min read
The Roll to Elbow: How to Build the Foundation for a Beautiful Get-up
If I had to choose one exercise to practice the rest of my life, it would be the get-up. Kalos sthenos or “beautiful strength” is the...
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StrongFirst
Dec 22, 20167 min read
The Triple Progression System Explained
I’ve been asked numerous times to formally outline my triple progression system. In reality, it’s not mine—it’s as old as the hills....
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StrongFirst
Dec 20, 20167 min read
How to Build the Hard Style Powerlifter
Powerlifting is a brutally simple sport—he or she with the most plates on the bar wins. Of course, as strength athletes, we know there is...
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StrongFirst
Dec 13, 20163 min read
The 2 Most Common Errors in Kettlebell Swing Set-up
“It’s the little details that are vital. Little things make big things happen.”—John Wooden There is an old proverb about the devil being...
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StrongFirst
Nov 29, 20168 min read
10 Things I Learned in 10 Years as a Kettlebell Instructor
On September 17, 2006, I attended my first kettlebell certification course. At the time, kettlebell training wasn’t as widely embraced as...
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StrongFirst
Nov 17, 20168 min read
Using SFG Principles and the Maffetone Method to Improve Client Results
When my wife, Nikki, and I began kettlebell training back in 2008, we were introduced to high intensity interval training. We walked out...
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StrongFirst
Nov 15, 201614 min read
Solid: In-Between Simple & Sinister
“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.”—St. Francis of Assisi. If somebody...
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StrongFirst
Nov 8, 20169 min read
Group Exercise Class: A Template for Successful Kettlebell Training
Classes can be a fantastic opportunity for professional coaches to help more “regular” people and earn more money in the most...
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StrongFirst
Oct 11, 20164 min read
Upgrade Your Strength with the Soju and Tuba Press Program
Back in spring of 2015, Mark Limbaga came up with the concept of a step/wave hybrid cycle. Once he shared the basic concepts with me, I...
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StrongFirst
Oct 6, 20165 min read
I Am a 12-Percenter — Are You?
I am a 12-percenter. At age 58, I have a 12.4% risk of dying before I turn 68. How do I know this? It’s straightforward crude mortality...
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StrongFirst
Oct 4, 20163 min read
Under Pressure: A Small But Crucial Adjustment to Your Get-up
“The only way to handle pressure is to apply it.”—Darrelle Revis I would add that handling pressure means properly applying it. The area...
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