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Pavel Macek
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Pavel Macek, StrongFirst Master Certified Instructor

REZERVACE SOUKROMÉ ONLINE LEKCE

SEMINÁŘE V ČR | SEMINÁŘE V ZAHRANIČÍ

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pavelmacekcom

Old-School Dumbbell Squat Tutorial Standing betwe Old-School Dumbbell Squat Tutorial

Standing between two dumbbells (heels together), simultaneously take them from floor to “ shoulders’ rest” position shown and place the feet astride. This done, sink steadily into a “deep knees bend,” during this action-and the immediately following eturn one of rising to the erect position—preserving an upright carriage of the body and head, looking straight to the front all the time.

The distance to which the heels areseparated from their initial placing will largely decide whether bodily carriage is accurately preserved. That it should be so cannot be too strongly stressed. 

— Health & Strength, March 10, 1949.

Photo: Martin Heywood, well-known sculler, shows the Double Dumb-bells Deep-Knee Bend during his training at the Camberwell Club.

—

To learn more about old-school dumbbell lifting, check out my online course, Enter the Dumbbell: 

👉 enterthedumbbell.com

—

#oldtimestrongman #dumbbell #enterthedumbbell #simplexstrong #strongfirst @strongfirst
Coming soon! Learn the following old-school, almos Coming soon! Learn the following old-school, almost-forgotten kettlebell lifts – online! 

Assisted Swing, Power Clean, and Push Press, Calvert’s Hand-to-Hand Swing, Strongman Get-Up, Palm Get-Up, Swing to Power Clean, Split Clean, Dead Clean, Saxon Press, Strict Military Press, Klein’s Clean and Press, Lebedev’s Assisted Snatch, Power Snatch, Imperial Swing-Snatch, Dead Power Snatch, Bottom-Up Swing-Snatch, Vintage Goerner’s Chain, Hack Squat, Kettlebell Windmill, Anderson’s Side Press, Windmill-Style Side Press, Squat Curl, Standing Curl, Bottom-Up Curl, Swiss Lift, Circular Swing, Two-Arm Swing with Partial Release, Hand-to-Hand Swing, Palm Catch, Two-Hand Kettlebell Swing Flip, One-Hand Kettlebell Swing Flip, Hand-to-Hand Kettlebell Swing Flip, Palm Press…

Get ready for my upcoming online course, Kettlebell VIP: Vintage Iron Power for True All-Round Strength! 

Old-school lift variations. Forgotten methods. Timeless results. Favorite kettlebell lifts and “secrets of strength” from the Golden Era of legendary old-time strongmen.

Want to be first to know when the new online course drops—and grab the special launch discount?

📩 Subscribe to my SIMPLEXSTRONG newsletter
👉 simplexstrong.com ✉️✅

#simplexstrong #strongfirst #kettlebell #kettlebellVIP #bestrongfirst
92 years old lady escaped her nursing home by clim 92 years old lady escaped her nursing home by climbing a 2.15-meter gate in 24 seconds.

No stunt double. No CGI. No excuses.

A viral video from China shows the woman calmly scaling the metal gate with the skill and confidence of someone half her age—before landing safely on the other side and walking off toward freedom.

Age is not the barrier. Inactivity is.

Move your body.
Be strong.
Be free.

#strength #freedom #strongfirst #bestrongfirst @strongfirst
This book is gold for old-school strength history. This book is gold for old-school strength history.

In 1906, Émile Keusch published Jeux olympiques et sports athlétiques — Olympic Games and Athletic Sports.

It was not “fitness content.”

It was physical culture.

Stone lifting. Stone throwing. Wrestling. Pole vaulting. Shot, discus, hammer, weight throwing — and, in Chapter VIII, Poids et Haltères: barbells and dumbbells.

The dumbbell chapter starts with a point every lifter should remember:

Many men tried to lift heavy weights and failed not because they lacked effort, but because they lacked method.

Keusch draws on the expertise of old-time strongman Émile Deriaz and makes a sharp distinction: wrestling demands suppleness and prolonged effort; heavy weights demand short, intense efforts of only a few seconds.

Over 100 years later, the lesson still stands.

Strength is not random effort.

Strength is method.

Before machines.
Before influencers.
Before “functional fitness.”

There were stones, dumbbells, barbells — and the pursuit of all-around physical capability.

—

Old-school strength never went away.

Some of us are just bringing it back. 

To learn more about old-school dumbbell lifting, check out my online course, Enter the Dumbbell: 

👉 enterthedumbbell.com

—

Special thanks to David Black Mastro @davidblackmastro for bringing this book to my attention.

#oldtimestrongman #dumbbell #enterthedumbbell #simplexstrong #strongfirst @strongfirst
“Training for strength and flexibility is a must. “Training for strength and flexibility is a must. You must use it to support your techniques. Techniques alone are no good if you don’t support them with strength and flexibility.”

— Bruce Lee

#bestrong #beflexible #strongfirst #flexiblesteel @strongfirst @flexiblesteelinternational
“Replacing chair sitting and associated muscular i “Replacing chair sitting and associated muscular inactivity with more sustained active rest postures may represent a behavioral paradigm that should be explored in future experimental work.

…spending more time in postures that at least require some low-level muscle activity could be good for our health.”

–“Sitting, Squatting, and the Evolutionary Biology of Human Inactivity”, in: Proceedings of the National Academy of Sciences, 2020

#squat #squats #deepsquat
“What is it that constitutes the history of each d “What is it that constitutes the history of each day for you? Look at your habits of which it consists: are they the product of numberless little acts of cowardice and laziness, or of your bravery and inventive reason?”

– Friedrich Nietzsche, The Gay Science, Book IV, Aphorism #308. 

#discipline #disciplineisfreedom #habits #dailyhabits friedrichnietzsche friedrichnietzschequotes
The side press and the bent press belong to the sa The side press and the bent press belong to the same old-time strongman family. Both are one-arm overhead lifts, both use the whole body, and both demand much more than brute shoulder strength. But they are not the same lift. 

Watch the full video and read more:
 👉 simplexstrong.com

—

Learn the bent press, the “King of All Lifts”! 

🇵🇱 SFG II Certification — Zielona Góra, Poland — September 18–20, 2026
@strongfirst_poland

🇨🇿 SFG II Certification — Prague, Czechia — October 10–11, 2026
@strongfirstczechia

🇨🇭 Kettlebell Imperial Program Minimum — Saint-Aubin-Sauges, Switzerland — December 5–6, 2026
@strongfirst_switzerland

If we have time—and I will make sure we do—we will also cover, as a bonus, three different variations of the modified side press.

—

Learn the following old-school, almost-forgotten kettlebell lifts – online! 

Assisted Swing, Power Clean, and Push Press, Calvert’s Hand-to-Hand Swing, Strongman Get-Up, Palm Get-Up, Swing to Power Clean, Split Clean, Dead Clean, Saxon Press, Strict Military Press, Klein’s Clean and Press, Lebedev’s Assisted Snatch, Power Snatch, Imperial Swing-Snatch, Dead Power Snatch, Bottom-Up Swing-Snatch, Vintage Goerner’s Chain, Hack Squat, Kettlebell Windmill, Anderson’s Side Press, Windmill-Style Side Press, Squat Curl, Standing Curl, Bottom-Up Curl, Swiss Lift, Circular Swing, Two-Arm Swing with Partial Release, Hand-to-Hand Swing, Palm Catch, Two-Hand Kettlebell Swing Flip, One-Hand Kettlebell Swing Flip, Hand-to-Hand Kettlebell Swing Flip, Palm Press…

Get ready for my upcoming online course, Kettlebell VIP: Vintage Iron Power for True All-Round Strength! 

Old-school lift variations. Forgotten methods. Timeless results. Favorite kettlebell lifts and “secrets of strength” from the Golden Era of legendary old-time strongmen.

Want to be first to know when the new online course drops—and grab the special launch discount?

📩 Subscribe to my SIMPLEXSTRONG newsletter
👉 simplexstrong.com ✉️✅

#simplexstrong #strongfirst #kettlebell #kettlebellVIP #bestrongfirst
Get resilient - StrongFirst RESILIENT!⁣ ⁣Upcoming Get resilient - StrongFirst RESILIENT!⁣ ⁣Upcoming events:

🇭🇷 StrongFirst Resilient—Rijeka, Croatia | May 30–31, 2026 @strongfirsthrvatska 

🇺🇸 StrongFirst Resilient—Modesto, CA | June 6–7, 2026 @sousastrong 

🇨🇭 StrongFirst Resilient—Saint-Aubin-Sauges, Switzerland | December 5–6, 2026 @strongfirst_switzerland 

👉 www.strongfirst.com/resilient⁣ 

#strongfirst #resilient
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