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[PROGRAM] Kettlebell Weight Chain: “Roll the Clo [PROGRAM] Kettlebell Weight Chain: “Roll the Clock” (Session Duration Variability) Use a die to determine the duration of your session. Roll again if you get the same time frame as in your last session. 🎲 1, 2 = 20 minutes 🎲 3, 4, 5 = 35 minutes 🎲 6 = 45 minutes (Special thanks to Fabio Zonin @x_fab_69, StrongFirst Certified Master Instructor, for adjusting the time to ensure consistency with our Delta 20 principle.) Work up the kettlebell rack. Start with your left arm: snatch, press, clean, press. Repeat the sequence with your right arm: snatch, press, clean, press. Move on to a heavier kettlebell and repeat. Once you reach the weight you can still lift with proper form, without struggle, at about 70–80% effort, restart the Chain with the lightest kettlebell you began with. Keep the rest periods short. 🔗 Full article and video > strongfirst.com/blog - OR CLICK THE LINK IN THE BIO! Stay tuned - more exciting stuff coming soon! #strongfirst #kettlebell #dumbbell #enterthedumbbell #bestrongfirst @strongfirst
Travel keeps wrecking your kettlebell training? Travel keeps wrecking your kettlebell training? New on StrongFirst: “The Royal Road to Strength, Part 1: Kettlebell Lifters’ Travel Roadblocks” > strongfirst.com/blog - OR CLICK THE LINK IN THE BIO! Airports, hotel “gyms,” random schedules, zero routine… Most lifters treat travel as a detour from strength. It doesn’t have to be. In this article you’ll discover how to: • Stop letting travel erase weeks of hard-earned progress • Think like a professional and plan your training around the trip • Turn minimal gear (or no gear) into real, productive strength sessions • Stay on the royal road to strength even when life throws roadblocks in your way Save it for your next trip & share with a buddy who “loses” their gains every time they travel. — Alexa iacta est - something big is coming soon, stay tuned! #kettlebell #StrongFirst #bestrongfirst #strengthtraining #hardstyle #kettlebelltraining #roadwarrior #travelfitness
Bodyweight single leg squats, or with a weight? Ye Bodyweight single leg squats, or with a weight? Yes. From a StrongFirst Bodyweight SFB Certified Instructor Manual:⁣⁣ ⁣⁣⁣⁣ ⁣⁣„Do not try to unreasonably maintain the ‚purity‘ of bodyweight only training.“⁣⁣ ⁣⁣…⁣⁣ ⁣⁣„While you should be aiming to be training with progressively heavier weights, make sure to maintain your ability to do bodyweight only pistols.“⁣⁣ ⁣⁣⁣⁣ ⁣And why pistols?⁣ ⁣⁣ ⁣„The pistol honors the ‚strength and health‘ ideal of our predecessors. Whether it becomes your leg strength exercise of choice or not, it is strongly advisable that you achieve the ability to perform pistols without a counterbalance and maintain it.“⁣ ⁣⁣ ⁣⁣⁣- Photo: „Commando Challenge“, Muscle Media, Jan/Feb 2020. ⁣⁣⁣ ⁣⁣⁣— Join the next SFB StrongFirst Bodyweight Instructor Certification I will be teaching and learn more! 📍 Prague, Czechia 📅 April 18-18, 2026 🔗 strongfirst.com - OR LINK IN BIO! ⁣⁣⁣#strongfirst #sfb #sfbbodyweight #bestrongfirst @strongfirst
Imperial Program Minimum: Bent Press, the King of Imperial Program Minimum: Bent Press, the King of All Lifts Today’s practice: increasingly heavier singles to comfortable daily “sort of max” (20 kg to 48 kg), sets of 2 with 36 kg. #kettlebell #ipm #imperialprogramminimum #bentpress #kettlebellbentpress #strongfirst #bestrongfirst @strongfirst
#strongfirst #bestrongfirst #strongfirst #bestrongfirst
Kettlebell Snatch Breathing Tip There are many o Kettlebell Snatch Breathing Tip There are many options, but I prefer a double exhale – first exhale at the hip extension, second at the lockout. The first exhale is for power production, and the second exhale is for “fixing” the kettlebell in a proper lockout. Both exhales also help remove CO₂ – and push some extra O₂ into the alveoli, even during the exhalation! On the way down, I sharply inhale twice to get enough air. Try it and let me know how it goes. 👇 @strongfirst #strongfirst #kettlebell #kettlebells #kettlebellsnatch #bestrongfirst
“I believe that the greatest mistake weight lift “I believe that the greatest mistake weight lifters have made is their ignoring of the Bent Press. There is no lift that calls forth the admiration of athletes as does this lift. It is more fascinating than any in the 40 odd lifts weight men have been practicing for the past 50 years… “ “… I have done enough with the Bent Press to know what marvelous body building possibilities there are in this lift. It develops practically every muscle in the body, requiring not only strength in the muscles that lift, but strength and suppleness in nearly all other parts of the body to maintain balance.” “Those who have practiced this lift gain terrific bodily strength, for the bent press really does give one great body strength.” “I really believe that if you practice this lift […] you will gain the greatest enjoyment of your lifting career and become an ardent devotee of the most scientific and fascinating lift of them all.” — Siegmund Klein: How Much Can You Bent Press?, Health & Strength, March 1936. Photo by @dlabphotography & @strongfirst_france @strongfirst #strongfirst #kettlebell #kettlebells #bentpress #kettlebellbentpress #bestrongfirst
Want a brutally simple, brutally effective strengt Want a brutally simple, brutally effective strength plan straight from Doug Hepburn himself? Here’s the original method in his own words 👇 “Find your platform, your starting poundage, a weight that you can do 15 sets of 2 reps with comfortably; this would be a weight that you could do 4 reps with if you forced yourself as if in competition. “Build up to 15 sets of 3 reps by increasing the total number of reps performed in your previous workout by one each succeeding training session, until you can do the 15 sets of 3 reps. “Then, in your next forthcoming workout start at 15 x 2 and repeat as above. “Apply this principle to each exercise. “You should develop the same forceful drive and explosive power used in the clean . . . in all your lifting.” “Competitive lift: Do each lift every third day, one at each training session, separate upper and lower body lifts alternatively every session. “You can “tinker” with light exercises, such as curling afterwards but no more.” No fluff. No fancy periodization. Just relentless progression: rep increases session after session, until 15×3 is yours—then add weight and start again. Old-school rules still apply: - Focus on the competitive lifts - Train them heavy, regularly, and with intent - Keep assistance light and minimal #doughepburn #oldschoolstrength #strengthtraining #powerlifting #weightlifting #progression #strongereveryday #simplexstrong #strongfirst #bestrongfirst
“Part of my joy in learning is that it puts me i “Part of my joy in learning is that it puts me in a position to teach… If wisdom were offered to me on the condition that I must keep it to myself and never share it with anyone, I would refuse it. There is no enjoyment in possessing anything good unless you have someone to share it with.” — Lucius Annaeus Seneca, Epistulae morales ad Lucilium (Moral Letters to Lucilius), Letter 6, section 4. Photo: @dlabphotography & @strongfirst_france #strength #honor #team #strongfirst #kettlebell #kettlebells #bestrongfirst @strongfirst
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