Two commonly missed get-up standards are that the heel/foot on the kettlebell side stays planted during the low sweep (and reverse) and lunges up and down (standard #5). However, there are frequently significant shifts in position and movement of that foot. The neck must be neutral for the top half of the movement from the half-kneeling position through the lunge up and the reverse of these movements (standard #8).
Detailed video review of practice sessions to catch any of these issues early on is recommended. In addition, you should also have a trusted and knowledgeable friend (or StrongFirst Certified Instructor) review the video so you are not “fooling yourself.”
Sometimes, I struggle to complete a review because I want to approve it but simply cannot because it doesn’t meet the standards. Even when a single standard is not met, or only a few reps fall short, I must refuse the attempt. Being the judge and holding to the standards is challenging, but it is the StrongFirst way.
While I don’t know the exact training of those submitting an unsuccessful Sinister attempt, I can make an assumption or two: The timeless Sinister training was not less than 8 minutes. The brief rest between the swings and get-ups has not been practiced. The glycolytic peak was insufficient for the swings.
To begin a good peak for a successful Sinister, you should be able to accomplish the timeless swings in under 8 minutes. If it takes longer than that, the base conditioning is too low. The following two feed off this, such as beginning the first get-up after the swings, is “new” because the training never created similar stress in the transition. The glycolytic peak should include not only progress towards the ten reps every 30 seconds standard but should build in some overage “within the sets” by performing training sessions with sets of 20-25 reps progressing down from every 3 minutes to about every minute and a half.
I look forward to reviewing the Sinister attempts and hope these tips help more individuals achieve the standard on the first attempt.
Tune in this Thursday for a truly unique look at Sinister—Dr. Richard Ulm’s Super Sinister! As the kids say…it is next level. | 
