Simple and Sinister – Pavel Tsatsouline

Today was the 2nd day of my journey into the Simple and Sinister program by Pavel. This is a very simple, every day program that is aiming at improving the kettlebell swing and the turkish get-up (TGU). Yes, it involves just 2 moves at the beginning – hence the name, simple and sinister.

The program itself is very straightforward. There are 3 warmup moves that he recommends. The prying goblet squat, supine hip extensions and halos for the rotator cuffs. He prescribes 3 sets of 5 reps on each movement.

Then we move into the actual work:

  • KB Swings – 5 sets x 10 reps
  • TGU – 5 sets x 1 rep each side

He recommends taking ample rest as you want to be fresh for each set. At the start, especially at my stage, the TGU takes a lot of mental capacity as I am just learning the proper technique and transitions.

He recommends cooling down with either a 90/90 glute stretch or a QL straddle stretch. I will further expand on this post with videos as I continue to move through the program.

That’s it. This is a daily practice. He points out that if you need a day off, take it. He seems very big on knowing how the body feels and building that intuition. I will continue to do this and post my results. I currently only have a 50lb kettlebell which I’m using for the swings. I am currently using my birkenstock for the TGU. I am on the prowl for a 30lb and a 70lb bell…



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