Beginner simple and sinister questions

[yangum]

Hello!

I’m a newbie to kettlebells and I have a few questions. I’m halfway through reading simple and sinister and I’m really keen to get stuck in. I have an 8kg kettlebell (I’m a woman).

Im just wondering how I might work Simple and sinister around some other goals I have. I’d like to work towards being able to do full sets of push ups, pull ups, L sits, handstand holds and pistol squats (my upper body lags well behind my lower body in strength).

My background is 3days a week full body 1.5hr barbell/dumbbell strength training in hypertrophy ranges. I was lifting for 2.5 years, then had time off while pregnant and recovering, and I’ve been back into the gym for 9 months.

How would I work towards my calisthenics goals along with simple and sinister, especially if (from what I gather so far) simple and sinister is a daily training schedule.

Would I be best “greasing the groove” with my calisthenics, or doing a calisthenics program 2-3 days a week on top of simple and sinister, or swap out S&S days for calisthenic days.

Additionally, after practicing some basic kettlebell movements over the last few weeks I’ve found 8kg seems good for upper body (other than rows) but it feels too light for lower body (goblet squats and deadlifts are definitely too easy, swings seem easy but I’m still working on technique so probably not a bad thing to be light). When should I increase kettlebell weight for lower body?

Anyone have any suggestions?
thanks

 

[deandrade]

@yangum Simple and Sinister is intended to be ran along with other programs. I'd say go with S&S and your 3 day a week calisthenics and see how you feel.

Also go get a heavier bell

 

[yangum]

@deandrade Thanks

 

[jessemini14]

@yangum I agree with what they are saying. Ive been doing S&S 3 times a week and gymnastics rings 2 times per week its been good. Just try to get some legwork in there I feel I have gotten my shoulders a little tired and needed to ease back from the calisthenics. Listen to your body!

 

[yangum]

@jessemini14 Ok cool. Thanks. Calisthenics in general seems very upper body heavy which sucks for a woman because all my strength is in my legs. I’m currently doing shrimp squat progressions for legs (5x5) on training days and I was hoping the swings might add some volume for my glutes and legs- any suggestions on what to add to keep it balanced?

 

[jessemini14]

@yangum I think in your case you will be fine because you need to develop that upper body strength. Just keep in mind and if you feel like you are burning out just switch it up for some leg exercises.

 

[m2j9]

@yangum With your background I am pretty sure that you can do 16 KG swings right away and 16 KG TGU after a few weeks of figuring the optimal stances out. Enjoy!

 

[yangum]

@m2j9 Ok sweet. That’s confidence boosting. I’ll give it a whirl

 

[learnandbloom]

@yangum Doing grease the groove works well with all of the calisthenics you plan to do. It just depends on your situation. For me, I usually get the same number of sets doing grease the groove as I do in a 30-45 minute workout. It does shine with exercises where a solid 5-10 minutes of recovery is needed. So pistols and chins.

If you’re reasonable with the sets and reps, you could do the calisthenics 3-5 days a week along with SS.

About upping the weight, sure! Up the weight whenever you want.

 

[yangum]

@learnandbloom Cool thanks. Maybe I’ll do a mix.

Do you think jumping to a 16kg swings is a bad idea? It would suck to get a 12kg and then need to move up in a few weeks because it’s too light

 

[learnandbloom]

@yangum My wife had no problem doing cleans and push presses with a 10 and 12kg dumbbell after going to the gym together on and off for a month. She was probably only 54kg at the time. I don’t think she could press the 16kg now though. I’m trying to get her back on it. Last week she had no problem doing 5 deadlifts and 5 goblet squats with 16kg. I wouldn’t be concerned about swings. I’d be concerned about presses.

If you get a 16 and need to start with deadlifts, fine. You could also do Dan John’s Bulgarian Goatbag Swings. Finally, sets of 1-5 on the swing until you feel good with the weight. Tons of ways to make a heavyish weight work.

 

[yangum]

@learnandbloom Ok cool. Thanks time to upgrade

 

[lostscaredme]

@yangum In your same shoes and knowing what I know now, I would run S&S exclusively for a month or two. There are so many nuances that you’d be able to iron out in that time that it seems worth the investment. It will also allow you to adapt to the program and its benefits, which will likely have significant carryover to any other exercises you add into the mix later. You would most definitely need a heavier bell for both upper and lower body if you stayed the course and followed the program as written. Since you have a training history, you should try out the 12 kg at least. It is very common to use different sized bells for S&S. Good luck!

 

[yangum]

@lostscaredme Thanks. I think since I’ll be increasing the weight this sounds like good advice. I’m cautious of overdoing it with daily programs after burning myself out and ending up sick after following an influencer program when I first started getting back into exercise after my Bub.

 

[lostscaredme]

@yangum I totally respect and appreciate you being smart about it. Just consider that if you are able to pass the talk test, it keeps it at a lower intensity that shouldn’t get close to a burn out. One tip that I’d recommend is the addition of Glutamine to the supplements you may be taking. Not every day, but definitely on harder training days or when it feels like it’s hard.