PREVIEW

Simple & Sinister Program

Perhaps THE MOST well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister". This program alone has taken many self-proclaimed "zeros" to hero status.

"There are only two moving parts, the swing and the get-up. No other exercises offer as many all-around benefits in such a tight package."

"To build a superman, slow movements and quick lifts are required."-Bob Hoffman of York Barbell. The get-up is the ultimate slow lift; the swing is the ultimate quick lift.

Prerequisites

• Proficient in the Hard Style 1-Arm KB Swing

• Proficient in the Hard Style Get Up

The Tasks

• 100 1-Arm Swings in 5 minutes, completing sets of 10 every 30 seconds.

• 1 minute REST

• 10 Get Ups in 10 minutes, alternating sets of 1 per side

The Standards

Simple

• 16kg Get Ups and 24kg Swings for Women

• 32kg Get Ups and Swings for Men

Sinister

• 24kg Get Ups and 32kg Swings for Women

• 48kg Get Ups and Swings for Men

Training Snapshot

Simple & Sinister is built around frequent, sustainable practice using two foundational movements: the kettlebell swing and the Turkish get-up.

Training emphasizes:

• Consistency over intensity

• High-quality movement instead of fatigue

• Plenty of rest to preserve power and precision

• Slow, steady progression driven by mastery

A typical session includes:

• Brief movement preparation

• Focused swing practice

• Controlled, technical get-ups

• Active rest between sets

Progress is intentionally gradual. This allows strength, resilience, and skill to accumulate safely over time.

The details matter — load selection, rest, and timing make the difference.