StrongFirst https://www.strongfirst.com/category/blog/ The official Blog of StrongFirst. You can be anything you want. A warrior. An athlete. A hard man or woman ready to handle whatever life throws at you. But you must be strong first. Thu, 28 May 2026 11:29:50 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 The Three Pillars for Healthy Aging Meet the StrongFirst Standards https://www.strongfirst.com/the-three-pillars-for-healthy-aging-meet-the-strongfirst-standards/ https://www.strongfirst.com/the-three-pillars-for-healthy-aging-meet-the-strongfirst-standards/#comments Thu, 28 May 2026 11:29:47 +0000 https://www.strongfirst.com/?p=115135 In March 2023, I wrote “Three Pillars for Healthy Aging,” a science-based approach to resilient aging. In January 2026, on my 72nd birthday, I successfully tested to maintain my StrongFirst Level II Kettlebell Instructor Certification (SFG II). This experience, both the preparation and testing, has offered me an opportunity to reflect on the Three Pillars […]

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]]> https://www.strongfirst.com/the-three-pillars-for-healthy-aging-meet-the-strongfirst-standards/feed/ 11 How Pistol Squats and One-Arm Push-Ups Saved My Life https://www.strongfirst.com/how-pistol-squats-and-one-arm-push-ups-saved-my-life/ https://www.strongfirst.com/how-pistol-squats-and-one-arm-push-ups-saved-my-life/#comments Thu, 30 Apr 2026 11:44:30 +0000 https://www.strongfirst.com/?p=114966 I was 25 years old when I was first arrested. Looking back, I had everything before me, and could have been or done anything. I’d always had an interest in training, I did well in school, and had amazing parents. I was the school captain of my high school, and my rugby league team won […]

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]]> https://www.strongfirst.com/how-pistol-squats-and-one-arm-push-ups-saved-my-life/feed/ 16 Plan Strong x Even Easier Strength https://www.strongfirst.com/plan-strong-x-even-easier-strength/ https://www.strongfirst.com/plan-strong-x-even-easier-strength/#respond Thu, 09 Apr 2026 11:00:34 +0000 https://www.strongfirst.com/?p=114850 With a busy life, it’s hard to find training time—but remarkably easy to lose it. Training time is always at a premium. Like many of you, between work and personal commitments, I have a busy life and constantly have to create programs that are efficient with time while remaining effective with results. I cycle through […]

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]]> https://www.strongfirst.com/plan-strong-x-even-easier-strength/feed/ 0 Build a Weapon, not a Costume: Strength Training for Fighters and Warriors the StrongFirst Way https://www.strongfirst.com/build-a-weapon-not-a-costume-strength-training-for-fighters-and-warriors-the-strongfirst-way/ https://www.strongfirst.com/build-a-weapon-not-a-costume-strength-training-for-fighters-and-warriors-the-strongfirst-way/#comments Thu, 26 Mar 2026 12:32:37 +0000 https://www.strongfirst.com/?p=114755 Introduction: Building the Fighter’s Strength In my early years, myths about training were still common, including the belief that lifting weights could stunt growth. In Israel, children were not permitted in gyms until 2005. We are past that era, but one training error is still everywhere: coaches mistake exhaustion for readiness. A fighter’s body is […]

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]]> https://www.strongfirst.com/build-a-weapon-not-a-costume-strength-training-for-fighters-and-warriors-the-strongfirst-way/feed/ 16 Rebuilding to a Chin-up with “The Beast” https://www.strongfirst.com/rebuilding-to-a-chin-up-with-the-beast/ https://www.strongfirst.com/rebuilding-to-a-chin-up-with-the-beast/#comments Thu, 05 Mar 2026 14:23:36 +0000 https://www.strongfirst.com/?p=114642 Injuries stink. Nobody likes them. Yet they are an inevitable part of life. Regardless of whether someone is mostly sedentary or highly active, injuries are bound to happen at some point. For people who are active, the biggest frustration is often not the injury itself, but the inability to do their chosen activity (or activities) […]

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]]> https://www.strongfirst.com/rebuilding-to-a-chin-up-with-the-beast/feed/ 10 Conquering the Beast https://www.strongfirst.com/conquering-the-beast/ https://www.strongfirst.com/conquering-the-beast/#comments Thu, 19 Feb 2026 12:30:01 +0000 https://www.strongfirst.com/?p=114507 …the Beast was tamed. It was a culmination of seven years of perseverance, failures, adaptations, and triumphs. My journey to taming the Beast began in April 2017, just after my first StrongFirst kettlebell course in Mexico City. StrongFirst Certified Senior Instructor Yoana Teran led the course, and I knew from the moment I walked in […]

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]]> https://www.strongfirst.com/conquering-the-beast/feed/ 4 All Roads Lead to the Kettlebell Snatch Test https://www.strongfirst.com/all-roads-lead-to-the-kettlebell-snatch-test/ https://www.strongfirst.com/all-roads-lead-to-the-kettlebell-snatch-test/#comments Thu, 05 Feb 2026 12:22:59 +0000 https://www.strongfirst.com/?p=114373 The snatch test is one of the most demanding and defining elements of the SFG I Kettlebell Instructor Certification. Every candidate must face the same challenge: 100 kettlebell snatches in five minutes; 50 in three minutes for seniors. The kettlebell weight is assigned according to the candidate’s body weight, age, and gender. This ensures fairness […]

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]]> https://www.strongfirst.com/all-roads-lead-to-the-kettlebell-snatch-test/feed/ 7 My First Campaign as a StrongFirst Team Leader https://www.strongfirst.com/my-first-campaign-as-a-strongfirst-team-leader/ https://www.strongfirst.com/my-first-campaign-as-a-strongfirst-team-leader/#comments Tue, 27 Jan 2026 13:07:35 +0000 https://www.strongfirst.com/?p=114273 This reflection captures the lessons, challenges, and victories I’ve experienced during my first term as a StrongFirst Certified Team Leader. I share them in the service of the teachers and students who are carrying our school forward. Why I Love StrongFirst When I was still on social media, a follower asked me why I loved […]

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]]> https://www.strongfirst.com/my-first-campaign-as-a-strongfirst-team-leader/feed/ 12 Strong by Choice: From Self-Doubt to Sinister https://www.strongfirst.com/strong-by-choice-from-self-doubt-to-sinister/ https://www.strongfirst.com/strong-by-choice-from-self-doubt-to-sinister/#comments Thu, 15 Jan 2026 13:01:55 +0000 https://www.strongfirst.com/?p=114221 From Zero to Strong I entered adulthood convinced I wasn’t good at sports—and never would be. I didn’t grow up with any inspiring role models, and my experience with physical education at school didn’t exactly spark a love for movement. Physical activity simply wasn’t part of my world. Everything changed when I was 23 and […]

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]]> https://www.strongfirst.com/strong-by-choice-from-self-doubt-to-sinister/feed/ 30 Abs, Strong First https://www.strongfirst.com/abs-strong-first/ https://www.strongfirst.com/abs-strong-first/#comments Tue, 06 Jan 2026 16:26:23 +0000 https://www.strongfirst.com/?p=114123 You like burn? Light a match. —Dr. Fred “Squat” Hatfield You tried high reps. You went for the “burn.” It did not work. Why do you insist on doing the same thing and expect a different outcome? The “burn” you feel from high reps is from acid buildup and does absolutely nothing for toning your […]

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]]> https://www.strongfirst.com/abs-strong-first/feed/ 16 The Royal Road to Strength, Part 3: Enter the Dumbbell! https://www.strongfirst.com/the-royal-road-to-strength-part-3-enter-the-dumbbell/ https://www.strongfirst.com/the-royal-road-to-strength-part-3-enter-the-dumbbell/#comments Thu, 11 Dec 2025 11:34:49 +0000 https://www.strongfirst.com/?p=113969 Real strength is all-round strength. —George Hackenschmidt, The Way to Live, 1908 Around 1909, Alan Calvert’s Milo Barbell Company rolled out a universal weapon against weakness—the large-size Milo Triplex Combination Bell. One system, many options: barbell, dumbbell, and a pair of kettlebells from the same kit. One set. No excuses. No missing links. The ad […]

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]]> https://www.strongfirst.com/the-royal-road-to-strength-part-3-enter-the-dumbbell/feed/ 8 The Royal Road to Strength, Part 2: Exploring the Lost Art of Dumbbell Lifting https://www.strongfirst.com/the-royal-road-to-strength-part-2-exploring-the-lost-art-of-dumbbell-lifting/ https://www.strongfirst.com/the-royal-road-to-strength-part-2-exploring-the-lost-art-of-dumbbell-lifting/#comments Wed, 10 Dec 2025 12:33:59 +0000 https://www.strongfirst.com/?p=113924 It’s been done before and better. —Dan John Years ago, I acquired a full set of dumbbells and asked one of my good friends, a former bodybuilding champion, to show me how to use them properly. We did the usual drills you see in commercial gyms: seated presses, lateral raises, flyes, triceps extensions, and of […]

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]]> https://www.strongfirst.com/the-royal-road-to-strength-part-2-exploring-the-lost-art-of-dumbbell-lifting/feed/ 4 The Royal Road to Strength, Part 1: Kettlebell Lifter’s Travel Roadblocks https://www.strongfirst.com/the-royal-road-to-strength-part-1-kettlebell-lifters-travel-roadblocks/ https://www.strongfirst.com/the-royal-road-to-strength-part-1-kettlebell-lifters-travel-roadblocks/#comments Mon, 08 Dec 2025 11:05:32 +0000 https://www.strongfirst.com/?p=113907 The impediment to action advances action.What stands in the way becomes the way. —Marcus Aurelius At the turn of the 21st century, Dr. Randall Strossen, American strength and physical culture advocate and publisher, observed that “it is easier to find honest arm measurements than a kettlebell.” Not anymore. Twenty-five years later, thanks to Pavel and […]

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]]> https://www.strongfirst.com/the-royal-road-to-strength-part-1-kettlebell-lifters-travel-roadblocks/feed/ 4 Variety Days for Technical Proficiency, “In-between” Strength, and Resilience https://www.strongfirst.com/variety-days-for-technical-proficiency-in-between-strength-and-resilience/ https://www.strongfirst.com/variety-days-for-technical-proficiency-in-between-strength-and-resilience/#comments Thu, 20 Nov 2025 12:00:14 +0000 https://www.strongfirst.com/?p=113754 I usually strength train three times a week—a minimalistic program of two to three kettlebell, barbell, or dumbbell “big lifts,” with medium/heavy weights. I follow the same program with the same lifts for a couple of months, sometimes a couple of years, meet the goal, and then switch to something else. Here are the examples […]

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]]> https://www.strongfirst.com/variety-days-for-technical-proficiency-in-between-strength-and-resilience/feed/ 11 Behold the Power of Heavy Kettlebell Snatches! https://www.strongfirst.com/behold-the-power-of-heavy-kettlebell-snatches/ https://www.strongfirst.com/behold-the-power-of-heavy-kettlebell-snatches/#comments Thu, 23 Oct 2025 11:00:15 +0000 https://www.strongfirst.com/?p=113546 Since Pavel introduced the hard style kettlebell snatch to the West a quarter of a century ago, it has evolved. Thirty-six editions of the StrongFirst SFG I Kettlebell Instructor Manual alone are a proof of this. Nietzsche said that, “ideas emerge from the ground of our actions” and this is exactly what happened. Different people […]

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]]> https://www.strongfirst.com/behold-the-power-of-heavy-kettlebell-snatches/feed/ 7 Sisyphus and the Kettlebell: Building a Daily Practice of Strength https://www.strongfirst.com/sisyphus-and-the-kettlebell-building-a-daily-practice-of-strength/ https://www.strongfirst.com/sisyphus-and-the-kettlebell-building-a-daily-practice-of-strength/#comments Thu, 09 Oct 2025 11:38:43 +0000 https://www.strongfirst.com/?p=113456 I placed my feet along either side of the kettlebell and sent my hips back, gripped the handle, took a breath, and deadlifted the brand new 150-pound mass of iron. “Hmmm,” I thought, “not so bad.” My son, Simon, entered his garage and looked at me. “You gonna swing it?” “Yep. Probably just once to […]

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]]> https://www.strongfirst.com/sisyphus-and-the-kettlebell-building-a-daily-practice-of-strength/feed/ 9 Kettlebell Kata—Simple & Sinister as Mindfulness Practice https://www.strongfirst.com/kettlebell-kata-simple-sinister-as-mindfulness-practice/ https://www.strongfirst.com/kettlebell-kata-simple-sinister-as-mindfulness-practice/#comments Thu, 25 Sep 2025 10:26:26 +0000 https://www.strongfirst.com/?p=113400 I’m a busy person who wants to get stronger. I know every StrongFirst student can relate. While there is a lifetime of nuance to explore in strength training, I find strength to be one of the simplest and most time-efficient qualities to develop. Many programs exist to help you build physical qualities when you’re time-crunched, […]

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]]> https://www.strongfirst.com/kettlebell-kata-simple-sinister-as-mindfulness-practice/feed/ 8 Plan the Stones: A Plan Strong™ Approach for Lifting the Dinnie Stones https://www.strongfirst.com/plan-the-stones-a-plan-strong-approach-for-lifting-the-dinnie-stones/ https://www.strongfirst.com/plan-the-stones-a-plan-strong-approach-for-lifting-the-dinnie-stones/#comments Fri, 12 Sep 2025 12:00:35 +0000 https://www.strongfirst.com/?p=113322 I never planned that my pursuit of strength would take me from the Rhine valley to Aberdeenshire. But in June of 2024, I attended an SFL StrongFirst Barbell Instructor Certification in Strasbourg, France. Jason Marshall, Sven Rieger, and Fred Causse—assembled by Alexey Senart—made a brief detour from the main topic to talk about their experiences […]

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]]> https://www.strongfirst.com/plan-the-stones-a-plan-strong-approach-for-lifting-the-dinnie-stones/feed/ 6 How my Swing Changed for Super Sinister https://www.strongfirst.com/how-my-swing-changed-for-super-sinister/ https://www.strongfirst.com/how-my-swing-changed-for-super-sinister/#comments Thu, 28 Aug 2025 11:00:28 +0000 https://www.strongfirst.com/?p=113111 In the final installment of my Super Sinister series, I need to discuss how my swing technique changed. Without these changes, I am not sure I would have successfully achieved Super Sinister. For those who missed my previous articles, to achieve Super Sinister you must perform 100 unbroken one-arm swings, switching arms every ten reps, […]

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]]> https://www.strongfirst.com/how-my-swing-changed-for-super-sinister/feed/ 1 Military Press Strength That Transfers: Only if You Use Your Lats https://www.strongfirst.com/military-press-strength-that-transfers-only-if-you-use-your-lats/ https://www.strongfirst.com/military-press-strength-that-transfers-only-if-you-use-your-lats/#comments Thu, 14 Aug 2025 11:36:18 +0000 https://www.strongfirst.com/?p=113062 In StrongFirst, it’s been said—and I wholeheartedly agree—that pressing strength transfers to many other key lifts. But only if you are pressing correctly. When it comes to strength training, many lifters focus on pressing overhead without truly understanding how lat engagement plays a crucial role. The lats, or latissimus dorsi, are often overlooked in pressing […]

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]]> https://www.strongfirst.com/military-press-strength-that-transfers-only-if-you-use-your-lats/feed/ 10 Stronger for the Surf: How Kettlebells Rebuilt My Body and My Stoke https://www.strongfirst.com/stronger-for-the-surf-how-kettlebells-rebuilt-my-body-and-my-stoke/ https://www.strongfirst.com/stronger-for-the-surf-how-kettlebells-rebuilt-my-body-and-my-stoke/#comments Thu, 31 Jul 2025 12:01:15 +0000 https://www.strongfirst.com/?p=113023 What a herniated disc, kettlebells, and a lifelong love of surfing taught me about strength. I am 51 years old, and I’ve been surfing since I was a little boy. Surfing has always been a big part of my life—the connection to the ocean, the challenge, and the feeling you can’t really find anywhere else. […]

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]]> https://www.strongfirst.com/stronger-for-the-surf-how-kettlebells-rebuilt-my-body-and-my-stoke/feed/ 32 The Use of Auxiliary Lifts to Improve Your SFL Results https://www.strongfirst.com/the-use-of-auxiliary-lifts-to-improve-your-sfl-results/ https://www.strongfirst.com/the-use-of-auxiliary-lifts-to-improve-your-sfl-results/#comments Thu, 17 Jul 2025 12:09:23 +0000 https://www.strongfirst.com/?p=112952 “Auxiliary exercises are not just for show—they’re for building the strength you can’t see.”—Louie Simmons The SFL StrongFirst Barbell Instructor Certification is a rigorous test of strength, technique, and resilience, demanding mastery of fundamental barbell lifts: the back squat, bench press, military press, and deadlift. To earn the SFL Certification, candidates must demonstrate impeccable form […]

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]]> https://www.strongfirst.com/the-use-of-auxiliary-lifts-to-improve-your-sfl-results/feed/ 2 Prepare to Train, Don’t Just Warm Up https://www.strongfirst.com/prepare-to-train-dont-warm-up/ https://www.strongfirst.com/prepare-to-train-dont-warm-up/#comments Thu, 03 Jul 2025 12:01:54 +0000 https://www.strongfirst.com/?p=112917 In April 2024, I achieved my StrongFirst Bodyweight Certification and became a StrongFirst Certified Elite Instructor. I had been working toward this goal for about three years, and it felt great to have finally climbed that mountain. Of course, after the initial high of completing a goal wears off, there’s also the question: “What’s next?” […]

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