Simple & Sinister Kettlebell Workout Video (100 Swings + 10 Get-Ups)
S&S10×10 swings + 10 get-ups
Video practice session: 100 hardstyle swings (10×10) and 10 Turkish get-ups. Rest between sets — practice density, not a HIIT circuit. Full protocol guide on this site.
Who it's for: StrongFirst Simple & Sinister practice — 100 hardstyle swings + 10 Turkish get-ups — when the hinge is already solid and you want a short, boring, repeatable session. Not a day-one on-ramp. Brand new? Use the beginner hub first, then come back. Full protocol on the Simple & Sinister program guide.
Bell & time: one kettlebell — 10×10 hardstyle swings with rest as needed between sets, then 10 Turkish get-ups (typically 5/side), slow. Practice density, not a HIIT race. Keep the same load when the hinge stays quiet and get-ups stay controlled; progress weight slowly and leave reps in reserve.
Done looks like: swings float to about chest height without yanking, get-ups move step-by-step with eyes on the bell, and you still have recovery in the tank. Rest between swing sets beats gasping through unbroken sets. More one-bell work on the single-bell hub; standards and frequency on the program guide.
Kettlebell movements
- 1.Hardstyle Swing(10×10)
- 2.Turkish Get-Up(10)
Rest as needed between swing sets; get-ups slow — practice, not a race
Watch @lebestark do this workout.
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FAQ
- Who is this Simple & Sinister kettlebell workout for?
- People who already own a solid hip-hinge swing and can learn the Turkish get-up safely — then want a short, repeatable StrongFirst practice (100 swings + 10 get-ups). Not a day-one beginner on-ramp. Brand new? Use the beginner hub until the swing hinge is quiet, then come back.
- What kettlebell weight should I use for Simple & Sinister?
- A bell you can swing hardstyle for sets of 10 with a quiet hinge, and get up with under control. Most people start in the same 12–16 kg range as other one-bell work (women often 8–12 kg; men often 12–16 kg). Progress weight slowly; leave reps in reserve. Many people eventually use different bells for swings vs get-ups.
- How do I run a Simple & Sinister session?
- 100 hardstyle swings as 10 sets of 10, rest as needed between sets (two-hand swings are fine while you build the groove). Then 10 Turkish get-ups, typically 5 per side — slow, eyes on the bell. Practice density with rest — not a HIIT race and not an unbroken AMRAP clock.
- What if my swing or get-up form falls apart?
- Stop the set early and rest longer. Film a side view and use the kettlebell swing and Turkish get-up form pages. Fix the hike/snap and the get-up steps before adding volume or chasing the timed Sinister standard.
- What should I do after this Simple & Sinister video workout?
- Read the full Simple & Sinister program guide on this site for standards, frequency, and the optional timed test. Keep practice nearly daily or 3–6 days a week with recovery in the tank. Still learning the hinge? Stay on the beginner path first; browse more one-bell work on the single-bell hub when you want variety.