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Kettlebell - Simple & Sinister (English Edition) [Format Kindle]

Pavel Tsatsouline
5.0 étoiles sur 5  Voir tous les commentaires (3 commentaires client)

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Descriptions du produit

Présentation de l'éditeur

Learn how to use the extreme hand-held gym from the source—the man who started the kettlebell revolution. 


Simple & Sinister will prepare you for almost anything life could throw at you, from carrying a piano upstairs to holding your own in a street fight. 

Simple & Sinister will forge a fighter's physique—because the form must follow the function. 

Simple & Sinister will give you the strength, the stamina, and the suppleness to play any sport recreationally—and play it well. 

If you are a serious athlete, Simple & Sinister will serve as a perfect foundation for your sport-specific training. 

If you are a serious lifter, Simple & Sinister will build your strength, rather than interfere with it. 

Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life.  Russian kettlebell power to you! 


About the author: 

Pavel Tsatsouline is a former Soviet Special Forces physical training instructor, currently a Subject Matter Expert to elite US military and law enforcement special operations units.  He introduced the Russian kettlebell to the West in 1998 and started the kettlebell revolution. Pavel is the Chairman of StrongFirst, Inc. In addition to the gold-standard kettlebell instructor certification StrongFirst.com offers user courses internationally in kettlebell, barbell and bodyweight training.

Expert endorsements:

An incredibly simple guide to creating sinister workouts that really work. Don't mistake "simple" for "basic." The instruction in this book is exactly what you would learn were you to train with Pavel himself. I know, because I have had in-person coaching from Pavel—who is recognized around the world as the master of kettlebell training—and am a student of his methods.

—Adam Campbell, MS, CSCS, Men's Health, Fitness Director

Pavel has done it again!  In Kettlebell Simple & Sinister you get the secrets that the experts of all experts in this area has uncovered… here you have it all in a highly functional package that without a doubt will take you to the next level!


—Timothy DiFrancesco, Head Strength & Conditioning Coach, Los Angeles Lakers

Kettlebells were not featured in my musclebuilding routines years ago. If I had this snappy book in my hands at the time, my training would have been different. There's tough joy in those kettlebells, and Pavel and his sturdy friends clearly prove it.


—Dave Draper, Mr. America, Mr. World, Mr. Universe

Détails sur le produit


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Commentaires client les plus utiles
1 internautes sur 1 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Un programme simple pour des résultats incroyables ! 31 juillet 2014
Par Drogan
Format:Format Kindle|Achat vérifié
Je pratique les kettlebells depuis quelques temps déjà et voilà exactement le programme qu'il me fallait.
Simple, rapide et pourtant diaboliquement efficace. Avec Simple & Sinister on se concentre sur l'essentiel, pas de chichi.
Et ça marche ! On progresse à une rapidité étonnante, on devient plus fort, plus en forme à chaque jour qui passe.
Merci Pavel !
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1 internautes sur 1 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Élémentaire mon cher Watson ! 13 septembre 2014
Format:Format Kindle|Achat vérifié
Pavel démontre une nouvelle fois qu'efficacité ne rime pas forcément avec complexité.
Un ouvrage instructif à avoir pour tous les passionnés de kettlebells.
Vite une version française.
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1 internautes sur 2 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Juste l'essentiel, à l'extrême 8 décembre 2013
Par Matt
Format:Format Kindle|Achat vérifié
Comme d'habitude, un ouvrage sans concessions. Le programme d'entrainement est ramené aux fondamentaux. Et le livre est plein d'éclairages sur l'entrainement avec kettlebells. Indispensable si vous prenez les kettlebells et votre force mentale et physique au sérieux.
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Amazon.com: 4.8 étoiles sur 5  361 commentaires
105 internautes sur 111 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 A beginner's opinion of the program 13 décembre 2013
Par Dickson - Publié sur Amazon.com
Format:Format Kindle|Achat vérifié
**Progress review/update 2/18/14**
The reviews on Simple & Sinister seemed too good to be true, but I bought it on a whim. It ended up entirely changing my training routine. It may be too early to post a review, but I have been following this routine exactly as prescribed for about a week and I love it. I thought I'd share my experience from a novice's perspective, and if I find in a few months that I am unsatisfied with the routine (or that I still love it) I will follow-up my review. Since most of the reviews are on the information and quality of the book (I'd still give it five stars-- the writing is motivating and informative), I am going to focus on the routine's prescribed itself.

I'm not your typical kettlebell/crossfit nut who asks for punishment-- I'm an out of shape guy who wants (and needs) to lose fat and get stronger. Like every other dissatisfied-with-their-bodied American, I bought a kettlebell last year but didn't really know what to do with it. I got Enter the Kettlebell like recommended, and was even more confused. So the $50 bell that was supposed to solve my fitness woes sat in the closet, and I kept paying my $25/month gym fee. I went in yesterday to cancel my membership-- I now have a fitness plan to last me a long time.

The premise behind Simple and Sinister is, well, simple. While I don't want to spoil what is in the book, it is so simple and easy to understand that it isn't going to be a secret for long. Some books on fitness tell you to "do this-- but you could also do this, this, or this", but Simple and Sinister has just two options: Simple (what I'm on), and Sinister (for the experienced kettlebeller).

Here is the layout for the simple routine. I won't share with you how many times a week to do the program or any of the other programming tips. You have to buy the book for that.

The simple routine starts with a warmup set that is repeated three times:
1x5 Goblet Squats
1x5 Halo's
1x5 Supine Bridges

After that, the workout is:
10x10 KB swings
1x5 turkish get ups, each side

That is it. While similar to the Program Minimum of ETK, this program focuses more on strength rather than time. Each rep is controlled and powerful.

When I started on the routine, I was worried by 35lb KB would be insufficient (I am a 240lb guy, after all). Did I ever get a wakeup call. The first day I had to lay in a pile of sweat after the sets. I woke up and everything hurt. But I kept coming back, and it kept getting easier. A few things I noticed after only about a week:

1. My chronic shoulder pain has all but diminished. I had heard that turkish get ups were great for shoulder stability, but even after watching dozens of youtube videos I never got them right. Pavel's tips and shoe trick got me to learn it within a day.
2. I've dropped five pounds (I'm also dieting, which helps)
3. My posture is better, and despite working out harder than I had been I feel pretty good sitting at my work desk all day.
4. My legs are tighter and stronger feeling than they were a week ago. I had been doing a 3x5 powerlifting program before this and my legs got huge. I like the idea of fitting in normal jeans again.
5. My grip is much stronger. The first few days I struggled to not drop the kettlebell on my face, and now I am finding I want more of a challenge.

The beauty of the simple program is that it can be scalable for a long time. Once my 16kg bell feels too easy, I am buying a 24kg bell. Then, a 32kg bell. If I can do the program with a 48kg beast, I'll be the baddest dude on the block. So I have years of programming that I can do in my living room for about a total of 3 hours per week. No gym memberships, and the only cost will be a collection of kettlebells that will last forever.

I look forward to continuing the program. I hope my wordy review convinces another lost beginner to just go ahead and buy the book, grab a kettlebell, and start. It's the solution to your New Years Resolution!

**UPDATE 2/18/14**
After nearly three months using the program, I purchased a 24kg kettlebell a week ago and have been continuing to progress. I started eating *clean* in January and have lost nearly 18lbs (from 247 to 229lbs) and 5 inches on my waist line (from 44 inches to 39, still got a gut). I'm down to doing the program 2-3 times a week, and I swim/go to a crossfit style workout class 3 other days a week. The Simple and Sinister routine has done wonders for strengthening my weaknesses like my hips, abs, and shoulder girdles. I hadn't touched a barbell in a few months, but I deadlifted a new personal record of 295lbs on Saturday. Still have a lot to work on, but the fact that I continue to lose weight without sacrificing the very little strength I have is a good sign! Still 5/5 stars for the program and the book, thanks Pavel.
47 internautes sur 53 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 The First Kettlebell Book A Person Should Get 26 novembre 2013
Par Joshua Hillis - Publié sur Amazon.com
Format:Format Kindle|Achat vérifié
If you're familiar with the "Program Minimum" - either the original from The Russian Kettlebell Challenge (by Pavel) or the more streamlined and ever popular version in Enter the Kettlebell (also by Pavel), this is an even simpler and more streamlined (read: better) version of the Program Minimum.

For the uninitiated, the Program Minimum is the ultimate starting place for intelligent kettlebell training. It could be an end place as well - doing Simple and Sinister with a 32kg (70lb) kettlebell is going to be a "Sinister" workout for the most hard core workout guys.

If you are new to Pavel's style of training, you'll be shocked at how simple the "simple" part is (two exercises). But the folks who've been a round a while have seen how strong athletic bodies can be built and then thrive inside of developing strength and gracefulness with a couple movements, some heavy kettlebells, and consistent practice.

Seems almost silly to give it five stars and recommend it: I think I've bought every book Pavel's ever done, and will continue to. They all got five stars. Its all mandatory reading for anyone who is a coach or personal trainer. Pavel's contribution to the strength world could be summed up as making it more simple and sinister, but inside of that also safer, smarter, and more effective.
36 internautes sur 41 ont trouvé ce commentaire utile 
4.0 étoiles sur 5 New To KettleBells? Start here! 13 décembre 2013
Par J. Steinmann - Publié sur Amazon.com
Format:Format Kindle|Achat vérifié
Kettlebell - Simple and Sinister (hereafter referred to as Simple and Sinister or S&S), is the latest offering from Pavel Tsatsouline, formerly head of the RKC, and now head of StrongFirst. It is available in paperback, kindle, and audiobook format. I read it on my Kindle.

Disclaimer: I am an SFG under StrongFirst, and do a great deal of my training at Skill of Strength, a StrongFirst affiliate. Clearly, I have a pro-StrongFirst bias. Read this review accordingly.

Simple and Sinister is aimed at the kettlebell novice. In a sense, this is the latest evolution of Pavel's entry-level kettlebell writings. The original Russian Kettlebell Challenge was filled with tons of exercises and programming ideas, many of them quickly glossed over and with no particular focus. Enter the Kettlebell focused on six exercises, and offered two main programs (the Program Minimum and the Rite of Passage) for the aspiring kettlebell enthusiast. Simple and Sinister cuts things down even further, for good or for ill.

In a nutshell, Simple and Sinister presents the latest version of Pavel's "Program Minimum", a minimalist training regime designed to fit into the lifestyle of almost anyone. It's appropriate for someone looking for a single workout routine, or something to supplement another physical activity. Unlike some of Pavel's other works, Simple and Sinister leaves nothing to the imagination. The whole program, including warm ups and cool downs, is laid out over the course of the book. There is no guess work. Three mobility drills done in a circuit to warm up, one-arm swings and Turkish get-ups to workout, two or three stretches to cool down. Shower, rest, repeat.

There is good and bad in this. The good, of course, is that it is very, very, straightforward. If you read this book and don't know what to do next, I would be deeply concerned. It's all laid out, plain as day. The bad, of course, is that there is just one thing to do. If you want more options, you will have to buy more books.

The writing is classic Pavel. All of the drills and exercises are explained clearly, and accompanied by pictures for reference. There is a logical progression for learning these exercises, and you'll get the whole progression, start to finish, in S&S. I saw one reviewer who complained about the picture quality, but it seemed fine to me.

Classic Pavel also means a lot of references to Russia and use of the word comrade. If you didn't like Pavel's writing before, you're still not going to like it. Just warning you.

Who is this book good for?

If you are interested in learning how to use a kettlebell, but aren't sure what to do with it, this is a good starting point. It gives you a very simple, direct, and easy to follow program that you can use to get your feet wet. The program is simple enough that you could follow it (on a modified schedule), while continuing to participate in other activities.

If you're a kettlebell instructor, you may be familiar with most of the concepts in this book (particularly if you are an SFG). This is a solid review of coaching cues for some of the core StrongFirst exercises, and if you want to see how StrongFirst teaches their mechanics, this would be the place to look.

[An aside: one thing that I really liked in this book was that Pavel credits every idea that he's taken from other people back to the source. That includes people who have long since left his organization, like Steve Maxwell (who I think he credits both for the halo and the turkish get up). Pavel could have said nothing about anyone, but he shares the name of every person who gave him an idea, a quote, or an exercise. That's cool.]

For the Martial Artist

Honestly, if you're a martial artist, you could do far, far, worse for your strength and conditioning then to follow the protocol outlined in this book. If you're a man and get to the point where you can complete this program with the "beast" (a 48kg kettlebell), on top of your training, you will be in damn good shape. A professional competitor should seek a more comprehensive program, but for the hobbyist, this would work pretty well.

If you are new to the kettlebell world, and looking for a place to start, this is it. If you've been around for a while, you not get quite as much out of it, but the book could still be worth checking out.
8 internautes sur 8 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 My Journey to Simple and Sinister 23 juillet 2014
Par Jessica cortese - Publié sur Amazon.com
Format:Format Kindle
My Journey

Two years ago I was 200 lbs, at only 5 foot 7 and 30% body fat. I had been coming off of a long hiatus from my body building days. I found kettlebells and Pavel through my personal training job and got HKC certified and it changed my life, as it did for most on this forum. I started doing the PM program and cleaned up my diet drastically. I was not eating terrible but found out I had a strong reaction to gluten, which I realize has a negative connotation to some, but it really was messing up for so many years.

After about 5 months of PM and the diet change I had lost about 20lbs and went down to 23% BF, felt great and continued to the 5 day PM routine. Unfortunately old Injuries had come to light and I found I had a hernia due to my passed ill form body building days, it was in the worst place the center of my abdominal wall above my belly button. I had to get surgery and take 3 to 4 months off training completely and slowly build my core back up. By this time Simple and Sinister had came out and I had read the book extensively. I started back on my journey not losing sight of my goal which now was to become sinisterly strong.

I began with the 16KG bell and after some soreness from the surgery and months of persistence I began feeling strong again. I worked my way up to where I am now the 40KG kettlebell easily doing the 5 get ups on both sides, and 100 one arm swings. It’s been about two years since I began my Journey and I now weigh 150lbs and have 8% BF. I feel amazing and wanted to share my story because so many of your stories had got me through these years and kept me motivated to reach my goal. Unfortunately, I maxed out my gym’s kettlebell selection and am looking to by my own beast. Doing the Simple and Sinister work out has changed my life for the better and will continue to do this workout through out my future journeys.

Joe Dymnioski
50 internautes sur 64 ont trouvé ce commentaire utile 
3.0 étoiles sur 5 Simple, but not easy. 11 décembre 2013
Par Michael Johnson - Publié sur Amazon.com
Format:Format Kindle
I just finished reading Simple & Sinister and break my review down as follows:
1) Technique demonstration pictures: 2 stars. A black background with Pavel and Karen Smith wearing black clothes makes the details of their body mechanics hard to see. My eyes actually hurt looking at the pictures. This was a horrible idea.

2) Editing: 4 stars. Only a couple grammatical errors and the layout is pretty good.

3) Advertising & Sales pitch: 2 stars. There are some gimmicky and outrageous claims made, reminiscent of Dragon Door publications. Statements like " Simple & Sinister will prepare you for almost anything life could throw at you, from carrying a piano upstairs to holding your own in a street fight. Simple & Sinister will forge a fighter’s physique – because the form must follow the function. Simple & Sinister will give you the strength, the stamina, and the suppleness to play any sport recreationally and play it well." As a DT instructor I can tell you that if you want to be prepared for a street fight then you better focus your training on learning some defensive tactics. Swings & get-ups are great for strengthening the body, but I've witnessed many a strong body fall to a weaker body with better technical skills. I've been training martail arts for over 20 years and I can tell you that fighters come in all sizes and physiques. Swings & get-ups are not going to give you the body of Roy Jones Jr, just as training with gymnastics rings isn't going to get you the body of a high level gymnast. And if you can't hit a free throw from the 3 point line to save you life don't expect to be any more accurate after completing Simple & Sinister. Swings & Get-ups have been shown to have a lot of physical benefits, from improving explosiveness in the hips, increasing vertical jump, decreasing run times, improving shoulder health and stability, increasing muscle mass, improving lifting numbers and numerous markers of health and wellness. Their benefits can really stand on their own, without having to make absurd or outrageous claims.

4) Content: 4 stars. If you've read all Pavel's other books and / or have the RKC or SFG traininig manuals you'll find this book has a lot of recycled information. However, if you're new to Kettlebells then this book is definitely where you want to start. Pavel field strips the Get-up and Swing with clear and easy to follow instructions, just not very clear pictures. You won't get bogged down with a bunch of scientific jargon about energy pathways, adaptive responsive mechanisms, or a program that requires a calculator to follow. There is plenty of training wisdom and knowledge to be absorbed here and the program is almost fool proof. It's simple, but not easy.
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