Kettlebell Simple & Sinister
by Pavel Tsatsouline · first published 2013
5mentions
5recommended by
5HN commenters
2019–2024first – last mentioned
100% recommend
Why HN recommends it
Kettlebell program built on swings and Turkish get-ups that fits a few minutes a day or about 5 half-hour sessions a week. Suits busy people wanting strength with minimal time and safety-focused form guidance.
Summarised by Claude from recommending comments
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My twins are 6 months. I've maintained 3x a week, hour long full body training sessions the entire time (and I get out for 2-3 10k runs a week and occasionally get out for a mountain bike ride, depending on how good of a deal I can make with my wife). I'm fortunate to work from home full-time, which means that I can get my workout in over lunch hour. For people who aren't are so fortunate, I alwa
on “The Bus Ticket Theory of Genius” ↗If you are looking for a great and simple program for building posterior (as well as overall) strength. Check out Pavel Tsatsouline "Kettlebell Simple & Sinister" program [1]. All you need is a couple of kettlebells and 5*30 min a week. It's very much a minimal effort, maximum effect program. [1] https://www.amazon.co.uk/gp/product/B07ZQKWMKR
on “Back pain is a problem which is badly treated” ↗…with a jump rope (if you don't mind dropping some cash, the weighted jump ropes from Crossrope are pretty slick). If it's more about maintaining strength, I'd get yourself a copy of Pavel Tsatsouline's Kettlebell: Simple and Sinister, and a kettlebell or two that fit your size and strength, and get swinging. Between swings and Turkish get ups you can work out almost every muscle in your body, with a good focus on core strength. And…
on “Ask HN: I hate gym. How to stay in shape?” ↗…In a few minutes you can do some swings and Turkish get ups. It’s the thing I’ve stuck with most consistently over the years. I think I heard about it from Tim Ferriss [0], and also found the book ‘Kettlebell Simple and Sinister’ by Pavel Tsatsouline to be a solid resource. The idea that I could do something for just 10-20 minutes per week was appealing. From the link below: ”I…purchased one 53-pound kettlebell. I did nothing…
on “Why strength training? A programmer's perspective” ↗12kg for warmups, 24kg for 2 handed swings and 16kg for Turkish getups. Read Kettlebell Simple and Sinister. It’s silly but very informative and detailed on how to lift safely and effectively. Watch YouTube videos too and record video of yourself until your form is perfect.
on “Ask HN: What are some life optimization tricks you have discovered?” ↗