StrongFirst

[ARTICLE] 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 not a decoration. It is the primary tool for winning a real fight, whether you call it a bout, a mission, or a bad day that escalated. Specific skill practice is the core of fight preparation, and it is time-intensive. Strength training must support that, not compete with it. If your strength program slows you down, irritates joints, or causes soreness that changes movement quality, it is not serving you as a fighter. It is serving the coach’s ego, the gym’s culture, or a false idea of toughness. Full article ➡️ strongfirst.com/build-a-weapon… #strongfirst #bestrongfirst

[ARTICLE] 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) at the level they would like to do them. Injuries can sometimes be acute—where one “thing” happened and resulted in an immediate injury. I suspect everyone reading this has had that happen at one time or another, with a couple of examples being a slip-and-fall or a car accident. Read full article: strongfirst.com/rebuilding-to-… #strongfirst #bestrongfirst

Power to You. Every set. Every rep. Every day. Strength is not random. It is built with intent, tension, and practice. The StrongFirst POWER TO YOU! T-Shirt represents a philosophy — strength comes first. Always. Clean design. No noise. Just the message that matters. Front: the StrongFirst shield and a vertical mark of discipline. Back: Power to You! Made for those who live by the principle that strength is a skill. Wear what you stand for. Get yours here⬇️ apparel.strongfirst.com/strongfirst/ap… Power to You! #strongfirst #powertoyou #besrongfirst

[ARTICLE] …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 that my life was about to change. After diving into StrongFirst’s forum, I stumbled upon something that instantly captivated me: The Beast Tamer Challenge. A 48kg kettlebell for a strict press, pistol squat, and strict weighted pullup? I had never even seen a 48kg kettlebell before, let alone thought of lifting it! But I decided right then and there that I was going to make taming the Beast my goal. >> Read the full article by Charlie Guendulain, StrongFirst Certified Team Leader — click here: strongfirst.com/conquering-the…

The Snatch Test is one of the most demanding and defining elements of the StrongFirst SFG I Kettlebell Instructor Certification. It’s a rite of passage for many people. The task is to finish 100 snatches in 5 minutes with a Snatch Test–size kettlebell. Simply showing up is rarely enough. Preparation requires structure, awareness, and an honest assessment of your strengths and weaknesses. There are countless pacing strategies to accumulate 100 reps within the time limit. But which one is right for you. That depends on: • Technical proficiency – Can you perform 100 snatches to SFG standards without “no counts”? • Conditioning – Are you prepared to sustain power for the full five minutes? • Grip endurance – How many quality reps can you perform per hand before switching? • Switching strategy – Can you execute an efficient swing switch, or do you need to park the bell? Answer these questions honestly, and your plan begins to take shape. Training methods may differ. The destination does not. All smart preparation leads to 100 solid reps. To overcome obstacles faster — whether it’s the SFG Snatch Test or the Secret Service Snatch Test (SSST) — leverage the lessons inside the Speed Metal online course. ⚠️ February 19 is the last day to get the Rite of Passage Kit [30% OFF] — two definitive courses: VICTORIOUS – A Complete Guide to Pressing a Heavy Kettlebell SPEED METAL – Master the Snatch, the Tsar of Kettlebell Lifts Train with intent. Pass with confidence. ➡️ For more information, click the link: strongfirst.skilltrain.com/Pages/public/I… #strongfirst #bestrongfirst #snatch #sfg #strengthtraining

Proper tension for the press is crucial. "You cannot shoot a cannon from a canoe." Maybe a very small one, but the lesson to be learned from this saying is that without a solid base/foundation, your press and strength will be limited. In the hard style techniques the use of tension is emphasized to enhance strength and performance. But this is not tension for tension's sake. It is enough tension to enhance the lift but not so much tension that it becomes the goal of the lift. The goal is to press the kettlebell, NOT to shake and grunt under maximum "tension". The Military Press involves many technical details that we teach during SFG I StrongFirst Kettlebell Instructor Certification. You can find more information on how to become a StrongFirst Certified instructor on our website: strongfirst.com/certifications… << Set your goal and get stronger. #strongfirst #bestrongfirst #kettlebell #press #hardstylekettlebell

[ARTICLE] 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 across individuals, but it does not reduce the difficulty of the task. Read full article: strongfirst.com/all-roads-lead… #strongfirst #bestrongfirst #hardstylekettlebell #snatch

Strength and health are the two core values of StrongFirst. We are committed to quality training, education, and safety. These values are passed on to our students through instructor certifications held around the world: ➤ Kettlebell — StrongFirst Girya (SFG I, SFG II) ➤ Barbell — StrongFirst Lifter (SFL) ➤ Bodyweight — StrongFirst Bodyweight (SFB) If you are looking for high-level education and proven methods of building strength, become a StrongFirst Certified Instructor. Visit >> strongfirst.com << to review the exam requirements and begin your preparation. #strongfirst #bestrongfirst #hardstylekettlebell #strengthtraining

[ARTICLE + PROGRAM] 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. ➤ Read full article: strongfirst.com/my-first-campa… #strongfirst #bestrongfirst

[ARTICLE] I’ve been aware of the Sinister Challenge since the release of Kettlebell Simple & Sinister in 2013. So why did it take me so long to start training for it? It’s true that over the years, I grew stronger thanks to StrongFirst. I completed all the certifications and met every requirement. But even with all that progress, I could still hear that old voice of doubt in my head saying, “You’re not strong enough. This challenge isn’t for you. This is way beyond your possibilities.” Full article: strongfirst.com/strong-by-choi… #strongfirst #bestrongfirst

Strength training for people who value results over entertainment. Minimalism is not easy—but it works. Kettlebell Simple & Sinister® is built for people who want exceptional all-around strength, but refuse to waste time. Simple. Focused.Ruthlessly effective.  ➡️ Join this online course before Thursday, January 22 and take 25% off. Train for results. For more details, click the link: StrongFirst.SkillTrain.com/Pages/Public/C… Authored by Pavel Tsatsouline, the father of the modern kettlebell movement, and brought to life on video by StrongFirst Certified Instructors Pavel Macek and Justyna Macková, this program delivers exactly what it promises—results. SIMPLE & SINISTER will:  - Prepare you for real life strength, from hard physical work to unexpected challenges.  - Forge a fighter’s physique—because function comes first.  - Build strength, stamina, and mobility without draining your recovery.  - Support your sport if you’re an athlete, not interfere with it.  Make you stronger if you lift heavy, not slower or weaker. All of this with minimal time investment—so you can train, work, and live. The course includes a downloadable manual covering key technical points, programming, peaking, and testing. Join Simple & Sinister online course here: StrongFirst.SkillTrain.com/Pages/Public/C… Take the power! #strongfirst #bestrongfirst #simpleandsinister

[ARTICLE] 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 muscles. I remember picking up a copy of The Guinness Book of World Records and seeing a picture of the gent who held the record for the number of consecutive sit-ups—many, many thousands. This martyr must have “felt the burn” more than anyone else on this planet, yet he did not even have a six-pack to show for it, even with low body fat. Full article: strongfirst.com/abs-strong-fir… #strongfirst #bestrongfirst

The New Year is always a time for new goals and challenges. Perhaps one of them is becoming a StrongFirst Certified Instructor. Plan which certification you want to attend and start your preparations today. Don’t wait until the last minute or for the “perfect moment.” Develop your strength now. Visit our website to learn more ➤ StrongFirst.com #strongfirst #bestrongfirst #kettlebell #hardstylekettlebell

ARTICLE] 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 called the set “The Royal Road to Strength.” A century later, the road has not changed: Pick it up. Get strong. #strongfirst #bestrongfirst strongfirst.com/the-royal-road…

[ARTICLE] 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 course… curls. You’ve done the same. Admit it. Then I discovered kettlebells and the power of full-body kettlebell lifts. The carryover was superior, the training simpler. I decided I could do everything better with kettlebells and gave the entire dumbbell set to one of my students. #strongfirst #kettlebell #bestrongfirst strongfirst.com/the-royal-road…

[ARTICLE] Many old-time strongmen trained with kettlebells, barbells, and dumbbells—“father of heavy athletics” von Krajewski and his students; Lebedev, Poddubny, “Russian Lion” Hackenschmidt; Sandow, Saxon, Inch, Klein, Goerner, and many others. The last name on that list, “Goerner the Mighty”, was a German strongman celebrated for extraordinary all-around strength, who, according to his biographer, performed “approximately 1,400 different feats of strength of all varieties.” With that being said, his training program was principle-based—intuitive, but not complicated. Most of the time, he started with a simple template—a kettlebell and dumbbell Chain. Full article: strongfirst.com/the-royal-road…

STRONGFIRST SUMMIT OF STRENGTH 2026 - Where science and practice unite to build real strength. A recent bachelor’s thesis in Sports Science at the University of Padua—conducted by Francesco De Anna under the supervision of StrongFirst Certified Master Instructor Fabio Zonin—reviewed scientific research comparing training to failure vs. not to failure. The conclusion? Going to failure does not produce greater strength gains. What it does produce is excessive neuromuscular and metabolic fatigue, leading to: • Poorer technique → higher injury risk • Lower training frequency → reduced long-term volume • Less energy + less focus for competitive athletes • A training style that’s simply unsustainable for first responders and busy humans with real lives At StrongFirst, we stop before failure. Because commitment isn’t about grinding yourself into the floor—it’s about training like a professional. We don’t spend strength. We accumulate it. At the Summit, you’ll dive deeper into this topic and many others—through lectures and hands-on sessions led by university professors, researchers, and elite coaches from Italy and abroad. Join us in Cesena, Italy, for this unique event that embody StrongFirst’s principles of strength, skill, and longevity. It’s a gathering of the world’s top strength minds… and you’re invited.

📍 Cesena, Italy 📅 February 1st, 2026 CLICK the link to register:
eventbrite.com/e/registrazion… 
#strongfirst #summit #strength #bestrongfirst

📣 Metal Tuesday SALE 💥 25% OFF
Special limited-time offer on all the resources listed below:
➤ Online Courses
➤ Apparel
➤ Plan Strong™ Custom Plans

⏳ Offer ends Thursday, December 4th. Don’t wait—iron rewards the decisive.

CLICK this link: strongfirst.com/metaltuesday?u… 

Power to you!

[ARTICLE] There are many reasons to include variety days in your schedule, but I will give you three: to develop better technical proficiency, improve “in-between” strength, and boost overall resilience. Per Bob Hoffman’s suggestion, “a greater variety of exercises are practiced—those that have been omitted on the real weight lifting days.” Full article: strongfirst.com/variety-days-f… #strongfirst #bestrongfirst #kettlebell