Simple & Sinister Timeless Kettlebell Practice

Oct 6

About the video:
This recording shows a coached Simple & Sinister session with our students. It’s intended to provide context for how a class may flow — not to replace individualized instruction. Load selection, rest, and volume should always be adjusted to the individual.

Join Coach Luis & Mel as they guide students through a Simple & Sinister practice session, from warm-up through swings, get-ups, and cool-down. Whether you’re new to kettlebells or more experienced, this video offers a look at how we approach pacing, structure, and quality in real-world training.

Watch the recording below to see the session in action.

The Plan:

A. Complete 3 Rounds

Prying Goblet Squat x3-5
Hard Style Glute Bridge x3-5
Halo x3-5/side

B. Complete 10 sets of 10 Swings (Timeless)

For your 1-Hand Swings, choose a weight you can powerfully & confidently swing for 100 reps regardless of the time it takes.

Do your 10 reps, park the bell, and rest. (DO NOT do 10 reps left and 10 right back to back; set the bell down & recover between sides.
Rest actively. Walk around, shake off the tension.
Between sets breathing calmly, deeply & slowly until you can pass the talk test. Focus on inhaling through your nose & exhaling completely, exaggerate.
Start the next set when you recovered enough to pass the “talk test”.

Ideally, Swing 1-Handed for 2 out of 3 sessions. Alternate arms each set.
Every 3rd session, do all Swings 2-Handed (focusing on power, speed in the turn-around, & an “endless float”).
For your 2-Hand Swings, use the same bell as your 1-Hand Swings. Grip is neurologically very demanding; it needs rest, lighter sessions, and the 2-Hand Swings facilitate this.
For anyone who is unsure of their 1-Arm Swing technique, do all sessions 2-Handed until you get a coach’s approval to move to 1-Arm Swings
Focus on bringing as much power as you can muster to each set of swings. There must be a hard glute contraction on every rep. Explode through the floor, & work hard enough to need your “long rest”
Start a timer when you start your swings or write down the time that you start. Then do not pay attention to the time for the duration of your swings. Look back at the time only when you have finished your last set.
- RECORD THIS TIME IN YOUR TRAINING LOG or POST TO DISCORD IN THE KETTLEBELLS CHANNEL! :)

C. Complete your Get-up practice as follows:

Complete Get-Up x1/side x5 rounds (10 reps total)

D. Cooldown Stretches

Straddle, Bretzel, or 90/90 (Use the drop-down list to find stretches to do after S&S)

Stay consistent through the holidays with a simple, sustainable strength plan. We show how often to train (2–3x/week), minimalist bodyweight swaps when traveling, and easy habits for sleep, hydration, and recovery—so your gains stick without stress. Practical holiday fitness tips from Oakland’s Most Powerful Gym.