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Right Where We Need to Be: How Three Kettlebells and a Bedroom Corner Created a State Champion Wrestler The physical preparation for wrestling can be complicated by factors like too many tools in a weight room, too little time, and a low level of understanding of program design for performance--especially in such a physically nuanced […] The post How to Build a State Champion Wrestler with Three Kettlebells appeared first on StrongFirst . ...

Though I dont remember the exact date, late March or early April of this year marked the 18th anniversary of the first time I shook handles with a kettlebell. Having struggled with navigating the wide and confusing world of fitness as a teenager and early twenty-something, my first tango with the bell wasnt merely a […] The post Dr. Swinglove or How I Learned to Stop Worrying and Love the Bell appeared first on StrongFirst . ...

No one program does it all--but this one comes close. This program is an intermediate program that requires the trainee to have mastered the following double kettlebell movements and be able to perform them competently in one continuous complex: swing, clean, squat, and press. In addition to mastery of those movements, the trainee must have […] The post Double Kettlebell Swiss Army Knife Hybrid Program appeared first on StrongFirst . ...

The 2-3-5 Strength Formula If all you did was clean and press, you could be awesome… Clean and press really is a one-stop shop to awesomeness. You already know that from Part I of the article--if you missed it, make sure to read it. How do you improve your press Sig Klein gives away the […] The post The Dumbbell Fast Track to Strength--Part II appeared first on StrongFirst . ...

The mission: Equipment you can find anywhere. Lifts that are fast to learn, simple to execute, and have great carryover. A simple but refined program. STRENGTH! The challenge is real--and so are the results. But dont take my word for it. You will find out soon enough on your own. As our founder, Pavel Tsatsouline, […] The post The Dumbbell Fast Track to Strength--Part I appeared first on StrongFirst . ...

In strength training, the get-up is a legendary lift--a complex sequence of fundamental movement patterns and the ultimate midsection exercise. But it is also a diagnostic and developmental tool that exposes deficits in mobility, stability, strength, and coordination across the entire kinetic chain. When loaded heavily, the get-up becomes a strategic interaction with gravity. The […] The post The Get-Up: Change Your Perspective to Build Strength appeared first on StrongFirst . ...

Two hundred and fifty years ago, a small group of men pledged their lives, fortunes, and honor to an idea: that free people, with the strength of character to govern themselves, could build something the world had never seen. The American founding was, at its core, an act of extraordinary strength. Not just the physical […] The post What 250 Years of American History Teaches Us About Strength appeared first on StrongFirst . ...