Simple & Sinister Kettlebells

The “Simple & Sinister” kettlebell workout, designed by Pavel Tsatsouline, focuses on two key exercises: kettlebell swings and Turkish get-ups. This foundational skill seamlessly translates to key barbell exercises such as deadlifts, cleans, back squats, and beyond. Phase 1: Kettlebell Swings (5 minutes) • Perform 10 single-arm swings every 30 seconds. • Alternate arms for 10 rounds, totaling 100 swings. • Choose a moderate weight (e.g., 24kg for males, 16-20kg for females). Phase 2: Turkish Get-Ups (10 minutes) • Execute 1 Turkish get-up per minute. • Alternate arms for 10 sets, totaling 5 reps on each arm. • Maintain a steady pace and focus on form. Progression: • Begin with a weight challenging yet controllable. • Gradually increase weight every week or two for continued growth.