Kettlebell Simple & Sinister

What is Kettlebell Simple & Sinister?

Pavel Tsatsouline's minimum effective dose kettlebell program consisting of only two exercises: 100 one-arm swings and 10 Turkish get-ups, performed 5-6 days per week. Designed as a foundational strength and conditioning program that takes about 30 minutes. The 'Simple' standard is completing 100 swings in 5 minutes and 10 get-ups in 10 minutes with a 32kg bell (men) or 24kg (women). The 'Sinister' standard uses 48kg/32kg.

Is there evidence for it?

How do you do Kettlebell Simple & Sinister?

1. 1.Warm up with 3 goblet squats, 3 hip bridges, and 3 halos — this takes about 5 minutes
2. 2.Perform 100 one-arm kettlebell swings: 10 sets of 10 reps, switching hands every 10 reps, with 15-30 seconds rest between sets; focus on powerful hip hinge and crisp lockout
3. 3.Rest 1 minute, then perform 10 Turkish get-ups: alternating sides, 1 rep per minute — perform each rep with precision and control, taking 30-45 seconds per rep
4. 4.Start with a weight you can handle with perfect form; progress weight only when you can complete the session with conversational breathing and no form breakdown
5. 5.Train 5-6 days per week; the program is designed for daily practice at sub-maximal intensity — you should feel energized after, not destroyed

How long does it take?

30 minutes, 5-6 days per week.

Is it hard to start?

beginner_to_advanced.

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