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“Each time a woman stands up for herself, she stan “Each time a woman stands up for herself, she stands up for all women.” — Maya Angelou

Strength. Courage. Grace.

Today we celebrate the women who stand tall, carry the load, and lead by example.

Ladies — we stand with you.

🌹 Happy International Women’s Day

#strongwomenrock #internationalwomensday #simplexstrong #strongfirst #bestrongfirst
A sneak peek from my upcoming online course #Kettl A sneak peek from my upcoming online course #KettlebellVIP: Vintage Iron Power for True All-round Strength

Old-school lift variations. Forgotten methods. Timeless results.
Favorite kettlebell lifts & “secrets of strength” from the Golden Era of legendary old-time strongmen. 

Want to be first to know when it drops (and grab the special launch discount)? 

📩 Subscribe to my SIMPLEXSTRONG newsletter 
👉 simplexstrong.com ✉️✅

#simplexstrong #strongfirst #kettlebell #vintageironpower
Dumbbell Overhead Swing: Small Grip Change, Big Di Dumbbell Overhead Swing: Small Grip Change, Big Difference

Various dumbbell lifts require different grips.

In the dumbbell overhead swing, one of the most useful tricks is using a “swollen grip”—gripping the dumbbell closer to the front head rather than the center of the handle.

Why?

Because this creates a back hang: the dumbbell tilts downward during the overhead swing. This subtle change improves the mechanics of the lift and makes both the pre-swing and the full overhead swing smoother and easier.

Interestingly, strength coaches and old-school lifters have long used asymmetrical grips—holding the dumbbell closer to one end—to swing heavier weights overhead and spare the grip. 

If you are using loadable dumbbells, you can push this idea even further:

Load the rear side (rear when positioned in the floor between your legs) of the dumbbell heavier.

This simple adjustment can make a dramatic difference. Since it was introduced in the early 1900s, this technique has allowed many lifters to swing their bodyweight overhead almost overnight.

If you want to learn the full method and progressions, check out my Enter the Dumbbell online course 👉 enterthedumbbell.com (LINK IN THE BIO) or learn it live 💪

When and where?

📍 BrickHouse Strength & Conditioning, Modesto, California, USA
📅 Friday, June 5
📩 Contact for details @sousastrong 

#strongfirst #dumbbell #enterthedumbbell #bestrongfirst
In the morning of March 1st, 2026, our beloved Sif In the morning of March 1st, 2026, our beloved Sifu, Wong Kiew Kit, passed away peacefully. He was one of the major influences in my martial arts development and progress. 

I first encountered Sifu’s teaching when I was studying Chinese martial arts in San Francisco in 1997 - reading one of his books. At the time, I barely had enough money for food, but I found his “Introduction to Shaolin Kung Fu” in a local bookstore. I found it so intriguing that I saved up money, didn’t eat for a couple of days, and bought it.

It was eye-opening—complex Chinese martial arts training for combat, health, strength, longevity, and personal development. Later, I found out that Wong Sifu had a website, and that he generously answered questions from his students and readers. I sent him a long email with many, many questions, and he was so generous to answer them all. We kept in touch for many years, until finally, in 2003, I had the chance to meet him personally at a 10-day Chinese martial arts workshop in Frankfurt. It was great. 

The focus was on building a strong foundation: breathing, stances, footwork, and basic combat applications. I also learned a very profound, step-by-step free sparring methodology using traditional Chinese martial arts techniques. I later attended his Chico workshops as well, and I still use the principles of the internal training I learned from him all the time.

Sifu was a very generous person—always laughing, always smiling, always ready to help, with a great sense of humor. 

I will miss him very, very much. 

Thank you for everything.

#wongkiewkit #shaolinwahnam
“I was a squire to Ser Arlan of Pennytree since I “I was a squire to Ser Arlan of Pennytree since I was a boy.”
“He charged me to be a good knight. To defend the weak and the innocent. I swore that I would.”
“In every man, there are many men. So be brave. Be just. Be tall.”

#aknightofthesevenkingdoms
Morning recharge ✅ #morningrecharge #ggp #greatga Morning recharge ✅

#morningrecharge #ggp #greatgamaprotocol #catlover
Valentin Dikul juggling a “5 pood” (80 kg) kettleb Valentin Dikul juggling a “5 pood” (80 kg) kettlebell—not the usual Instagram “kettlebell juggling” with a BIG kettlebell that actually weighs only 8–12 kg.

#strongfirst #kettlebell #kettlebells #ВалентинДикуль #bestrongfirst
“An aspiration determines character. Perseverance “An aspiration determines character. Perseverance is strength.” — Sumioka Yakō 住岡夜晃 (1895–1949)

#persist #bestrong @strongfirst #bestrongfirst
How to Do a Perfect Pushup 1. Start on all fours How to Do a Perfect Pushup

1. Start on all fours
2. Place your hands slightly narrower than your shoulders (this is more shoulder friendly)
3. Focus your eyes on your fingertips while gripping the ground
4. Extend both legs out straight with feet approximately shoulder width apart
5. Point your belly button toward your face (posterior pelvic tilt)
6. Make a “Tssss” sound via tension breath to tighten your whole body
7. Corkscrew your shoulders into their sockets and visualize making an “X” on your back
8. Row your body toward the floor while moving as one unit, with zero sagging or hunching
9. Keep your elbows in fairly close to your rib cage—no chicken winging allowed!
10. Pause momentarily at the bottom
11. Visualize sending compressed air from your belly out through your palms as you power back up
12. Approach your setup and each single rep with intent

Tutorial: Karen Smith @_coach_karen_ , StrongFirst Certified Master Instructor, “One Good Rep: How to Perform the Perfect Pushup”, strongfirst.com blog article

Video: Me teaching at SFB StrongFirst Bodyweight Instructor Certification in France @strongfirst_france 

Join me at upcoming SFB Bodyweight Certifications:

* Prague, Czechia—Apr 18-19, 2026 @strongfirstcz 
* Zielona Góra, Poland—May 23-24, 2026 @strongfirst_poland 
* West Midlands, United Kingdom—October 3-4, 2026 @strongfirstgb 

@strongfirst #strongfirst #sfb #bodyweight #bestrongfirst
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