In the final installment of my Super Sinister series, I need to discuss how my swing technique changed. Without these changes, I am not sure I would have successfully achieved Super Sinister. For those who missed my previous articles, to achieve Super Sinister you must perform 100 unbroken one-arm swings, switching arms every ten reps, followed by ten get-ups, completing one rep every thirty seconds. The weight used is the same as Classic Sinister, men use a 48kg kettlebell and women perform the swings with 32kg and the get-ups with 24kg. You have three minutes to complete the swings. The rest time between the swings and the get-ups is the remaining time in those three minutes, which ends up being about twenty seconds, plus or minus a few seconds.

In August of 2023, after nearly 18 months of training, I achieved Classic Sinister. Roughly a year later, in August of 2024, I achieved Super Sinister. As you can imagine, breaking up the swings by tens, with thirteen seconds of rest between sets, as is done in classic Sinister, is quite different than completing 100 unbroken swings. To accomplish this, in addition to getting into considerably better metabolic shape, see my article “How I Trained for Super Sinister,” I needed to make some changes to my swing technique.