In addition to being the school of strength, StrongFirst has created a culture built on pushing one’s limits, both physically and mentally. In 2013 Pavel published Kettlebell Simple & Sinister, in which he introduced a now infamous test of one’s strength, mobility, power, and overall resilience. Thus far, 72 men and 125 women have successfully completed this daunting challenge. On July 31st, 2023, after nearly eighteen months of training, I joined these hard style individuals and successfully completed Sinister.
When I set out to achieve Sinister, I was not only unsure I could do it, I was a little frightened. I was a determined but broken 44-year-old with multiple disc herniations in my lumbar spine (not ideal for what I was about to attempt). But there was something about this task that kept calling me. I had been consistently “exercising” since I retired from track & field in 2007, but I wasn’t training. Taking on Sinister would give me the opportunity to train again.
When I finally got the email from Brett Jones, StrongFirst Director of Education, that I had successfully completed Sinister, I was so excited. After eighteen months, 30,000 swings, and over 3,200 get-ups, I accomplished what I thought to be an impossible task. It felt amazing. However, after celebrating that night with my wife over a tomahawk ribeye and a jammy Argentinian Malbec, the predominant feeling I had was not the excitement or jubilation I expected; it was “now what?”
I was shocked how quickly the elation from my recent accomplishment, one that took almost two years to complete, washed away without a trace. I felt a little lost. I realized that it was not achieving Sinister that was fueling me, it was pushing myself to limits I wasn’t sure were possible. I wasn’t hooked on Sinister. I was hooked on training. The last eighteen months of training for Sinister felt different. I was driven and excited. The thought of going back to merely exercising sounded dull, even boring. I had to find something else to train for. For the next several months I slogged along maintaining what I call the “sinister shape.” I was fitter than I had been in 20 years, but I needed something more. Merely “maintaining” just didn’t scratch that itch.
It wasn’t until January 2024 that my new goal hit me. I had tweaked my shoulder training for the SFG Level II Certification. Needing to maintain my fitness but unable to catch a snatch, I decided to do 100 one-arm swings a few times a week in hopes of hitting a sub four-minute 28kg snatch test at the Dome. I had no idea where to start. Playing it safe, I picked the 24kg. Surprisingly, it felt pretty easy. Over the next few weeks, I slowly progressed and eventually began using the 32kg. That’s when it hit me. I realized that the 32kg is the weight used in Simple. I thought: is it even possible to do 100 unbroken one-arm swings with the Beast—the 48kg kettlebell? That idea sounded comically ridiculous, even absurd. I wondered if anyone had ever been crazy enough to try. Enter the “Super” Sinister.
Super Sinister
In July 2024, after roughly eight months of training, I completed the “Super” Sinister. I performed 100 unbroken one-arm swings (alternating every 10 reps) followed immediately by 10 get-ups—performed 1 every 30 seconds—with the 48kg kettlebell. It ended up taking just under eight minutes–half the time it takes to complete the “Classic” Sinister.
One hundred unbroken one-arm swings take between 2 minutes and 30 seconds and 2 minutes and 45 seconds. Give yourself a 15-20 second transition to the floor and you’re at about 3 minutes. Then complete the get-ups. To maintain the pace of one rep every 30 seconds, you will need to execute each get-up in about 18-20 seconds. That may not sound fast for you experienced StrongFirst athletes out there, but if you thought your heart rate was high after the swings in Classic Sinister, you’re in for a treat with Super Sinister. My heart rate would consistently hit 98% of my max. By the time I got under the 48kg kettlebell for my first get-up, I was often still in Zone 5 (>90% of max heart rate). Super Sinister pushes you to a completely different level than Classic Sinister.
The Program
Achieving Classic Sinister is a prerequisite for Super Sinister. And to safely tackle Super Sinister you will need to establish a solid base—a Sinister base, if you will. I would suggest getting no less than ten clean Sinisters under your belt before you officially start training for Super Sinister. Here’s how you will know you are ready:
- Doing a clean Sinister is relatively ho-hum.
- Having it programmed for the day doesn’t elevate your stress as it once did.
- Executing it does not require a tremendous push.
- You are fully recovered within 24 hours.
Once you’re there, you are ready to start training for Super Sinister. Here’s what I suggest:
In this training plan, you will be progressing through three different programs: one for swings, one for get-ups, and one for the anaerobic intervals (assuming you have the necessary equipment). The pace at which you progress through each of these will be different. In part II of this article, I will lay out the specifics of the plan.
Conclusion
If you had asked me three years ago, before I started training for Classic Sinister, if this was possible (for me) I would have said no with complete confidence. I wasn’t sure I could complete Classic Sinister, never mind Super Sinister, which requires 100 unbroken one-arm swings with the Beast. But isn’t that what StrongFirst is all about? The essence of hard style living is pushing yourself to levels you didn’t think were possible. Finding your limits no doubt requires hard work and diligence, but it also requires tremendous patience to ensure that you remain safe along the way to that next level.
So, to all the Sinister athletes out there, I extend to you the Super Sinister challenge. For the experienced kettlebell athletes who haven’t yet achieved Classic Sinister, I challenge you to start that path. And for those of you new to kettlebells, I challenge you to start your path towards the next level by training for Simple.
Stay tuned for part II of this article that will outline the specific details of how I trained for Super Sinister.
Stop exercising and start training.
“Kettlebell Simple & Sinister”—available as a book (paperback, Kindle, audio) and on video
