Then, properly performed swings and get-ups are done. Bringing slowly attentiveness and stability to each position of the get-up. This combo opens the shoulders and hips, strengthens the whole body, stimulates type II muscle fiber development, promotes good breathing, and strengthens core strength. The program finishes with the stretches 90/90 and QL straddle. The entire program, done right, is GREAT medicine to bring a body back to function. 

I’m back to S&S now after “retiring” from the last 5 years of competitive weightlifting, and it’s just what I need right now. I came to S&S 11 years ago to un-do 13+ years of desk work. I’ve continued to be a desk worker these last 11 years and fought against the effects of desk posture and inactivity in various ways with the barbell, kettlebell, bodyweight strength training, mobility exercises, and cycling.

What desk workers often need:

• Mobilize the t-spine, stand tall, and use the shoulder muscles in various ways

• Challenge midsection stability

• Open the hips (full hip extension) and use the glutes 

• Increase activity to at least meet the physical training guidelines (150min moderate or 300min light cardio/week, strength train 2x/wk or more)

S&S can do all that. Beyond that, it’s really about performance and what you want your body to be able to do—specific strength, endurance, markers of fitness, race ability, competitive achievement, etc.

See what Kettlebell Simple & Sinister can do for you, and not only posture but health as well.