Course: Kettlebell Simple & Sinister®

Lead Instructors:  Pavel MacekJustyna Macková
 Access:  Public   Status:  Active   Course:  $149.00

© MMXXII Power by Pavel, Inc.
Simple & Sinister® is a registered trademark by Power by Pavel, Inc.
StrongFirst® and the shield are registered trademarks by StrongFirst, Inc.

You seek exceptional all-around physical development.

You are willing to work for it, but your time is tight.

You have what it takes to adhere to a monastic simplicity of a program that focuses on results, not entertainment.

Authored by Pavel Tsatsouline, the father of modern kettlebell movement, and put on video by StrongFirst Certified Instructors Pavel Macek and Justyna Macková, Kettlebell Simple & Sinister is your answer.

  • S&S will physically prepare you for almost anything life could throw at you, from carrying a piano upstairs to holding your own in a street fight.
  • S&S will forge a fighter’s physique—because the form must follow the function.
  • S&S will give you the strength, the stamina, and the suppleness to play any sport recreationally—and play it well.
  • If you are a serious athlete, S&S will serve as a perfect foundation for your sport-specific training.
  • If you are a serious lifter, S&S will build your strength, rather than interfere with it.

Kettlebell Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life.

Take the power!

This course includes a downloadable manual covering a summary of the most important technical points, programming, peaking, and testing. When you have the course in your library, the manual is accessible in several places including under the "My Files" tab in the Dashboard.

Course Lessons (9)

Part of Course

Module 1: Introduction to S&S

Welcome to world’s #1 kettlebell program!
Part of Course

Module 2: Take the “Brakes” off Your Strength

Before challenging a kettlebell, you must stop fighting your own body.

Unlock your tight hips and shoulders for a freedom of movement you have not felt since you were a kid with our patented minimalist mobility protocol of prying goblet squats, SF hip bridges, and haloes.


Module 3: The Deadlift—the Most Fundamental Strength Skill

We challenge you to find an exercise more “functional” than picking up a weight off the ground.

Or a progression as reliable as ours—with two thumbs up from elite powerlifting coaches and medical professionals alike.

Part of Course

Module 4: The Swing—“A Fat Burning Athlete Builder”

Build a sprinter’s glutes, a fighter’s six-pack, and a blue-collar grip with three variations of one mean move.
Part of Course

Module 5: The Get-Up—Your Strongman Mentor

This wrestlers and strongmen’s favorite will teach you how to move like an athlete.

(Resilient shoulders and bullet-proof abs are just a bonus.)

Part of Course

Module 6: Recover between Sets Like a Pro

The worst thing you could do is sit and pant.

Decongest your muscles with “fast and loose” drills. Catch your breath with standard and emergency recovery techniques. Master the talk test.

Part of Course

Module 7: Stretch to Relax and Power Down

After hard work, loosen up your back and hips with the 90/90 stretch, the QL straddle, and the spine decompression hang.

Part of Course

Module 8: Sample Training Sessions

See the future of your own training.

Observe a lady performing the “Timeless Simple” standard in real time.

Watch a gentleman achieving the “Timeless Sinister.”

Part of Course

Module 9: Repeat until Strong

We have done our part; now it is your move.

Course Specs

Course Goals

  1. Replace an entire gym with a few kettlebells.
  2. Learn the kettlebell exercises that combine maximal effectiveness with the steepest learning curve.
  3. Stretch your hips and shoulders for safe and effective kettlebell training and sports.
  4. Follow foolproof programming that will never leave you wondering what to do next.
  5. Develop all-around fitness and build a foundation for your sport-specific training.
  6. Review the downloadable manual in the "My Files" tab of the Dashboard, which covers a summary of the most important technical points, programming, peaking, and testing.

Test Your Knowledge

There are not currently any tests related to this course.

Lead Instructors

Pavel Macek

StrongFirst Certified Master Instructor, StrongFirst Elite, Sinister

Pavel (together with Justyna K. Macková) was the first StrongFirst certified instructor in the Czech Republic. He is a pioneer of kettlebell lifting in the Czech Republic and an official StrongFirst country leader for Czechia. In 2008 he opened the first kettlebell gym in the Czech Republic, KB5 Gym Prague. He teaches strength training, Chinese combatives, reality-based self-defense, and Mixed Martial Arts.


Justyna Macková

StrongFirst Certified Team Leader, StrongFirst Elite

Justyna (together with Pavel Macek, StrongFirst Certified Master Instructor) is the first StrongFirst certified instructor in the Czech Republic. Justyna is the Chief-Instructor and Gym founder of Functional Training in Prague (est. in 2010) - a unique gym only for women. Justyna and her instructors (also StrongFirst ladies) lead by example, promoting StrongFirst's message of health & strength - "beautiful strength."