Double Kettlebell Swiss Army Knife Hybrid Program
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...
View ArticleThe Dumbbell Fast Track to Strength—Part II
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...
View ArticleThe Dumbbell Fast Track to Strength—Part I
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...
View ArticleThe Get-Up: Change Your Perspective to Build Strength
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...
View ArticleWhat 250 Years of American History Teaches Us About Strength
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...
View ArticleUSA 250—Mining the Past
National birthdays, centennials, and holidays are opportunities for quiet, thoughtful, and serious reflection. For those of you interested in the many complex domestic and international forces that...
View ArticleHow to Build Your Deadlift Back Better: The Iron Step Method for Deadlift...
Why I Built This Cycle For the past few years, I mostly used the sumo deadlift. After decades of pulling conventional, sumo had become my main choice. Then a knee problem forced me to slow down...
View ArticleThe Three Pillars for Healthy Aging Meet the StrongFirst Standards
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...
View ArticleHow Pistol Squats and One-Arm Push-Ups Saved My Life
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...
View ArticlePlan Strong x Even Easier Strength
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...
View ArticleBuild a Weapon, not a Costume: Strength Training for Fighters and Warriors...
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...
View ArticleRebuilding to a Chin-up with “The Beast”
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...
View ArticleConquering the Beast
…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...
View ArticleAll Roads Lead to the Kettlebell Snatch Test
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...
View ArticleMy First Campaign as a StrongFirst Team Leader
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...
View ArticleStrong by Choice: From Self-Doubt to Sinister
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...
View ArticleAbs, Strong First
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...
View ArticleThe Royal Road to Strength, Part 3: Enter the Dumbbell!
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...
View ArticleThe Royal Road to Strength, Part 2: Exploring the Lost Art of Dumbbell Lifting
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...
View ArticleThe Royal Road to Strength, Part 1: Kettlebell Lifter’s Travel Roadblocks
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...
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