Blog | Defiance Fitness training

Flexibility Exercises for Kettlebell Training and Kettlebell Sport

Aug 26, 20143 min read

Flexibility Exercises for Kettlebell Training and Kettlebell Sport

Flexibility is one of the five main physical qualities. High level of special flexibility enables freedom, quickness, and economy of...

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My 90 Day Challenge: I Lost 73lbs and Got My Life Back

StrongFirst

Aug 21, 20146 min read

My 90 Day Challenge: I Lost 73lbs and Got My Life Back

By Jason Martin, with notes from Jason Marshall, Senior SFG I am new to the kettlebell and the StrongFirst community, but I am all in....

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Forward to the Past: the Best Strength Systems

StrongFirst

Aug 19, 20143 min read

Forward to the Past: the Best Strength Systems

2015 marks the thirtieth anniversary of the classic film Back to the Future. What makes this anniversary special is 2015 is the...

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The American Swing: Is It Good or Is It Bad?

StrongFirst

Aug 14, 20146 min read

The American Swing: Is It Good or Is It Bad?

“All great truths begin as blasphemies” —George Bernard Shaw The American swing (also known as the overhead swing, or OH swing): Is it...

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Tactical Strength Challenge: Participation, Community, Strength

StrongFirst

Aug 12, 20143 min read

Tactical Strength Challenge: Participation, Community, Strength

The Spring 2014 Tactical Strength Challenge had over 350 competitors. Most had a lot of experience with kettlebell, barbell, and...

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Simple & Sinister Training for Kettlebell Sport Athletes

StrongFirst

Aug 7, 20144 min read

Simple & Sinister Training for Kettlebell Sport Athletes

If perfection is found when there is nothing more to take away, then Simple & Sinister is much closer to it than the program minimum from...

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SFG Certification: An Event for All “Ages”

StrongFirst

Aug 5, 20144 min read

SFG Certification: An Event for All “Ages”

Editor’s Note: If you have heard anything about the SFG Certification, you have heard that it is a grueling, difficult, and demanding...

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10 Essential Tips to Prepare for Your First Powerlifting Meet

StrongFirst

Jul 31, 20148 min read

10 Essential Tips to Prepare for Your First Powerlifting Meet

Over the past couple of years my focus in strength has shifted from kettlebell training to the sport of powerlifting. Why? 1. I wanted a...

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StrongFirst

Jul 29, 20145 min read

The Origins of StrongFirst Programming: The Soviet System

There are many ways to get strong. Most are mediocre, some are effective, a handful are extraordinary. One—if not the only—system in the...

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StrongFirst

Jul 24, 20144 min read

My 6-Month Plan for Pressing the Beast

I always really struggled with my pressing. I’m not just talking about building pressing strength. I’m talking about the actual execution...

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Hard Style Training Principles Across Karate and Kettlebells

StrongFirst

Jul 22, 20143 min read

Hard Style Training Principles Across Karate and Kettlebells

Me: “You need to keep your abs tight. Grab the floor with your toes and tighten your legs. The only part of your body that should be...

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Use the Hanging Leg Raise to Build a Foundation for Strength

StrongFirst

Jul 17, 20146 min read

Use the Hanging Leg Raise to Build a Foundation for Strength

Not too long ago I went to a conference and one of the items we worked on was to assess pelvic stability. Upon finishing the pelvic...

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StrongFirst

Jul 15, 20143 min read

StrongFirst Deadlift Team Pulls Strong Again

An Update From Jason Marshall We had two lifters for the East Coast meet in Philly, Ellen Stein and Lisa Burke. Both won their divisions....

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Simple & Sinister: Getting from Two- to One-Hand Swings

StrongFirst

Jul 10, 20144 min read

Simple & Sinister: Getting from Two- to One-Hand Swings

Adding one-hand kettlebell swings to your Simple & Sinister training can be daunting for some people. Some of the symptoms include: Grip...

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Chronicles of a Lightweight Beast Tamer, Part 2: The Pistol

StrongFirst

Jul 8, 20144 min read

Chronicles of a Lightweight Beast Tamer, Part 2: The Pistol

All I did was try not to think. Instead, I was focused on my breathing. Inhale. Exhale. Repeat. I knew my body had the movement...

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How I Got a Nearly 10% Bigger Bench Press in 2 Months

StrongFirst

Jul 3, 20143 min read

How I Got a Nearly 10% Bigger Bench Press in 2 Months

As a competitive powerlifter, my bench has always been my Achilles’ heel. It has been the slowest to build for me, and a source of...

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The Mental Toughness of a Strength Athlete

StrongFirst

Jul 1, 20143 min read

The Mental Toughness of a Strength Athlete

In the public mind, the word “toughness” is associated with endurance. A marathoner gutting it out for hours. A professional boxer...

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Why There’s a Hip Extension Speed Bump in the Get-up

StrongFirst

Jun 26, 20143 min read

Why There’s a Hip Extension Speed Bump in the Get-up

Working with StrongFirst and Brett Jones at our first joint event — Foundational Strength at Phil Scarito’s DV8Fitness in King of...

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The Similarities Between Kettlebell and Firearms Training

StrongFirst

Jun 24, 20147 min read

The Similarities Between Kettlebell and Firearms Training

I’ve been training with kettlebells since 2005. I’ve been training with firearms even longer. My experience with both led me to the...

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Tactical Strength Challenge: Spring 2014 Results and Tips

StrongFirst

Jun 19, 20146 min read

Tactical Strength Challenge: Spring 2014 Results and Tips

By Pavel Tsatsouline, CEO and Oliver Quinn, SFG II Congratulations to the winners of the Spring 2014 Tactical Strength Challenge! VIEW...

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