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When I practice the halo, I also practice the correct lockout as well-straight knees, tight glutes, braced abs.

Kettlebell Halo is a simple, but effective drill for loosening up the shoulders, but there is more.When your shoulders are fine, your overhead position in the get-up perfect, you have woken up sleeping glutes, and you have a crisp swing lockout, you may skip the halo and StrongFirst hip bridge, and just do them when you feel like it (I still do them from time to time). Based on my experience, I am in total agreement with this. Pavel writes in S&S, “Keep your warm-ups short,” and has recommended on the forum that after few months you can skip halos and SFG hip bridges, but you should keep the prying goblet squats. And I will also share a few “WTH” moments regarding the transfer of swings and get-ups to other modalities and exercises. I will point out certain aspects of S&S program that are often overlooked, but which are key to your long-term improvement. You will learn some subtle, but very important details regarding the particular S&S drills. Here are my thoughts, tips, and tricks from my training diary. In April, I did all 100 swings with 48, and after a year of consistent practice, I am very near to meeting the Sinister goal in get-ups as well. Six months after I started S&S, I did my first set of one-arm swings with the Beast and the first set of get-ups with 40kg. Once I accomplished that, I thought, “Well, why switch to something else? I enjoy the simplicity of the program and I feel great, so let’s continue.” So I set my sights on the Sinister goal of using the 48kg kettlebell-aka “The Beast.” After only a month and a half, maybe two, I did the 100 one-arm swings in five minutes and five get-ups per arm in ten minutes with the 32kg kettlebell. I thought of S&S as a kind of short-term transitional program.īecause I am basically never out of shape, to reach and “own” the Simple goals took me a relatively short time. My original plan was to own the Simple goals, and then see what to do next. A year ago, after I finished my barbell Power To The People! program, successfully fulfilling a goal of pulling 2.5-times bodyweight in the deadlift, and after lots of traveling and teaching both at home and abroad, I decided to jump on Simple & Sinister (S&S).