The Hammer Cast

Wanna get freakishly strong like the Cirque du Soleil acrobats or old time strongmen? I dish on how to do exactly that in this episode.  If you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

"Eliminate frustration and speed ahead." Who doesn't want this?  When it comes to strength training - and calisthenics in particular - many ambitious and well-meaning enthusiasts jump right into a laundry list of progressions... And fall flat on their tushes.  If you want to feel like you're positively speeding through the various and sundry progressions that lay at the heart of each and every advanced calisthenics movement, you must first dominate their prerequisite movements.  This is the sure-fire path to things such as:  One-arm pushups Pistol squats Nigh on effortless pullups much, much more In this episode I dish on:  [0:00:28] Natural Movement and Standardized Exercises Discussion about learning basic movement patterns, balancing standardized exercises with natural human movements, and recommendations such as crawling, carries, and gait pattern work. [0:02:36] Handstand & Prerequisite Example from Social Media [0:05:00] Personal Anecdote: Prerequisites in Practice [0:06:27] Progress with Handstands and Sequential vs. Simultaneous Training [0:09:16] Lunge Program Leading to Improved Pistol Squats [0:10:32] Embracing the Foundations Valuing foundational, repetitive practice (particularly of prerequisites) across fitness skills.  [0:11:06] Closing   If you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

If you want to radically speed up your mastery of the ballistic kettlebell lifts - no matter WHERE you are in your training journey - you need to throw conventional training tactics out the window and use a sleek set of little-known drills to amp up your mind-muscle connection almost instantly.  My best-selling book, Tamers of the Lost Arc, can show you how.  Check it out here => https://a.co/d/a1cNsCl On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

If you're looking to trim up, get lean, and drop some unsightly flab, here are some first steps that will help you toward that end.  On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

There seem to be two sides of the proverbial coin in the fitness world when it comes to stretching:  Side 1: it is mission critical that you do it.  Side 2: you damn well better not even think about it - especially before you lift! The truth - as you might imagine - is somewhere in the middle.  I dish on this in this mighty fine episode. Tune in, chill out, and enjoy.  On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

There are a great many systems out there promising to deliver movement quality - and probably a lot of them can make good on that promise.  Even still, this is why I choose Original Strength... On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

Get your own free copy of my 9 Minute Kettlebell and Bodyweight Challenge here => http://www.9MinuteChallenge.com  I'm joined on this episode once again by none other than kettlebell superstar Zack Henderson to talk about his annual Lift-A-Palooza event held each year during the last week of January.  Here's a list of all the fun stuff we talked about (according to the super genius AI cyborg type thing that I politely but firmly demanded to put together a list of topics for you to be able to pick and choose from): [0:00:02] Introduction to the episode and hosts. [0:00:23] Discussion about nicknames and owning your name online. [0:00:50] Acquiring personal domain names and issues with name spelling. [0:02:05] The importance and impact of using one's real name versus a nickname. [0:03:18] Screen names, social media identities, and meeting online connections in person. [0:04:16] First impressions of meeting people from social media in real life. [0:06:19] Tactical size and body image perspectives in fitness. [0:07:24] History and organization of the "Lift-a-Palooza" fitness event. [0:10:00] Online versus live (in-person) events post-COVID. [0:12:12] Structure and promise of Lift-a-Palooza: hands-on experience, guest instructors. [0:14:30] Details on guest coaches: Brett Jones (kettlebell training) and Jen Thompson (powerlifting). [0:17:57] Do coaches attend each other's sessions? Conference logistics and memorable past guests. [0:19:02] Reflections on last year's event and interactions between renowned coaches Dan John and Ed Cohn. [0:22:35] Changes in fitness culture: from niche to mainstream, impact of social media, and knowledge sharing before the Internet. [0:24:16] Visiting iconic gyms, the value of legacy in strength sports, and exclusive education from experts. [0:25:34] Social media's impact on fame and niche celebrities. [0:28:13] Comparing attention/fame pre-internet and today, value of in-person learning, and boundaries. [0:31:24] The value of deep learning, goal-setting, and fitness as culture. [0:32:35] Event logistics: ticket availability and group size at Lift-a-Palooza. [0:34:45] Where to find more information: www.ZackHenderson.com, YouTube. [0:35:00] Podcast closing remarks and mutual appreciation. Check Zack out at https://zackhenderson.com/  On YouTube you can find him at https://www.youtube.com/@ZackHenderson  If you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

It's easy to blame your environment for your circumstances. But is it really so hard to act positively in spite of them?  I dish on exactly this in this episode: Introduction  The Importance of Environment and Personal Habits – [0:02:00]  The Influence of Social Circles & Success Sayings – [0:03:30]  Torah Talk: Noah's Righteousness and Decision-Making – [0:05:00] Viktor Frankl's "Man's Search for Meaning" – [0:07:30] The power of choice between stimulus and response. Learning Languages in Non-Conducive Environments – [0:09:41] My experience learning Italian and Hebrew. Building consistency through daily, small commitments. How environment can both help and hinder language learning. Environmental Influence on Fitness Goals – [0:12:00] (approximate) Strategies for finding excuses to succeed with fitness in challenging environments. The story of a women's fitness group in Jerusalem and daily micro-commitments. Final Motivation – [0:16:00]    On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

Over the past few years (more, really) there has been a discussion over the seemingly outsized importance of grip strength for not just your overall strength, but also your longevity.  But is it really true?  What impact DOES grip strength have on your overall strength, health, and longevity?  I give you the must-know info in this short podcast.  On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

Let's face it: even though strength, youthful athleticism, and pain-free movement may be your top priorities, EVERYBODY wants to look good as well. Fortunately, it ain't an either/or proposition. You CAN have it all.  I dish on how in this episode.  On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

On this episode I dish on the power of CARRYOVER to make your training more effective, time efficient, and frankly fun (who DOESN'T like getting more gains for their efforts?)  Tune in and enjoy.  On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com I'm joined on this episode by Marc Miller: founder of Happiness Quarterly Magazine and The Gunnar Project - dedicated to helping children and young adults learn to find happiness outside of the constant dopamine drip of their cell phones, social media, and other modern-day pursuits.  In this episode we discuss:  [0:02:40] Marc Miller's Origin Story and the Gunnar Project [0:05:40] Concept of Happiness vs. Happy ("happy" vs. "happiness" and brain chemistry) [0:11:02] The Role of Social Media and Dopamine in Modern Happiness [0:14:00] Strategies to Reduce Screen/Phone Addiction, Living in the Moment [0:19:11] Self-Image, Present Living, and Psycho-Cybernetics [0:22:52] Generational Wisdom, The Phone in Our Lives, and Societal Conditioning [0:25:13] Human Attention, Peer Pressure, and Social Fears [0:28:02] In-Person Connection, Phone as a Tool, and Moderation [0:31:59] Building Skills for Moment Awareness and Happiness [0:36:06] Parental Advice on Encouraging Happiness in Kids [0:38:35] Conclusion and Resources: Happiness Quarterly Magazine   Check out The Happiness Project online at Magazine — Happiness Quarterly

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com Despite its ancient origins, the kettlebell has managed to stand the test of time as a strength and conditioning tool par excellence - even inspiring the creation of a sport organized around the tool.  For the past few decades, many kettlebell sport practitioners have taken it upon themselves to not just dismiss, but actively and consistently badmouth Hardstyle - the kettlebell training style pioneered by the Father of the Modern Kettlebell Revolution, Pavel Tsatsouline, a former SPETZNAZ physical training instructor and founder of the Russian Kettlebell Challenge and later StrongFirst.  But do their arguments have any merit? And which style is REALLY the best?  I dive into this and a number of other topics on this very episode. In it I cover:  History of Kettlebells: Ancient origins from Iran, China, and Greece Kettlebell Sport vs. Hard Style: A comprehensive comparison Origins of Kettlebell Training in Russia Legendary Strength Athletes and Their Kettlebell Training The Development of Kettlebell Sport Competitions Pavel's Hard Style Kettlebell Methodology Athletes Trained Using Hard Style Techniques Critique of Kettlebell Sport Enthusiasts' Attitudes The Versatility of Kettlebell Training for Different Fitness Goals Historical Use of Kettlebells for Strength and Conditioning   On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

I'm joined on this episode once again by none other than Clif "No Need For a Nickname" Harski.  We covered a boatload of ground on this one - so much so you might even want to whip out your favorite notebook and pencil to take some notes as you listen.  Here's a sneak peek at what all we covered:  0:06:16 - Kettlebell Training Techniques Cliff's double snatch with 44 kilo kettlebells Discussion of kettlebell training complexity 0:08:42 - BA Method of Training Explanation of Be Able, Be Athletic, Be Adaptable approach Importance of variety in strength training 0:13:37 - Real-World Strength vs. Gym Strength Discussion of athletic movement and adaptability Indiana Jones analogy for strength training limitations 0:17:15 - Injury and Training Cliff's knee injury and kettlebell training approach Maintaining athleticism through specific training 0:44:55 - Training Philosophy Discussion of minimalist vs. varied training approaches Importance of trying new training methods 0:55:38 - Kettlebell Community and Certifications Discussion of RKC, Strong First, and kettlebell training evolution 1:01:21 - Single Leg and Bulgarian Training Cliff's experience with Bulgarian cleans Benefits of single-leg and power training   Follow Clif online at:  Instagram: @Clifharski @Painfreetraining On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

In this episode I dive into how to use LIGHT training to build some serious MIGHT.  On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

In this episode of the Hammer Cast, I celebrate the 14th anniversary of my journey into calisthenics training by sharing key insights and lessons learned over the years. Drawing from my own personal experience as well as that of my students from around the world, I dish on a comprehensive overview of how to successfully approach calisthenics - not just for short term goals, but for life. Oh, and I also talk about on the upcoming Black Sabbath concert - the LAST and FINAL one ever - which I'm pumped for. (Lastly: get my FREE 9-Minute Kettlebell and Bodyweight Challenge here: http://www.9minutechallenge.com/)  1. Movability is key   2. Learn to FEEL the movement   3. Seek help from people who have struggled, NOT the naturals   4. Embrace the foundations BEFORE tackling the advanced stuff   5. Tension is king, relaxation is queen.   6. Variety is the spice of gains   7. Moderate intensity + frequency + volume = success   8. Progressions mean nothing without prerequisites   9. Lift weights as well (preferrably kettlebells)   10. Use iron game tactics whenever possible   11. Do some basic bodybuilding   12. Seek to bulletproof your joints   13. Alternate times of pure strength & muscle-building   14. Enjoy the process

At the dawn of the modern weight training movement, one exercise quickly arose (pun intended) to prominence among the pioneers of the jolly ol' game of taming the iron:  The one-arm snatch. From barbells, dumbbells, and eventually kettlebells, it has found a place in the training of just about every serious trainee.  And if you're not currently training it seriously?  Well, this episode just might light that fire you need under your tush... On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it's just 9 minutes long, and it's designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com I'm joined once more by my friend Gil "The Beast from the Middle East" Reves to talk about the most underrated (and overlooked) kettlebell movement of them all: THE CLEAN. Gil has done arguably more to master the clean than just about anybody else, and he has the spectacular results to show for it.  In this episode we discuss:  Importance of the kettlebell clean in martial arts and defense positioning Benefits beyond just moving the bell to the rack position Improving overall strength, technique, and movement quality Gil's Clean Training Journey: Focused on double kettlebell cleans with 40kg bells Progressed from 150 to 400 weekly reps Reached 200 reps in a single session with 40kg bells Unexpected Benefits: Improved double snatch performance without direct snatch practice Enhanced back health and posterior chain strength Better timing and control in ballistic lifts Increased grip strength Improved endurance with lower intensity compared to snatches Performance Gains: Went from 32kg to 40kg double snatches Maintained clean technique with 48kg bells Developed better arc control and bell path Follow Gil on Instagram => @gil.reves https://www.instagram.com/gil.reves/ 

Lightning has struck ONCE MORE, and the Hebrew Hammer and Paul "Big Mac" McIlroy are back under one proverbial roof once more to talk about some more of Paul's most hard-hitting, no BS insights into how to keep the Gain Train constantly rolling into the station year after year, decade after decade. If you haven't already, I will encourage you once again to get: - Paul's new book "Perpetual Strength" (which you can - and should - check out here: https://www.dragondoor.com/products/perpetual-strength-paperback/)     - My 9-minute kettlebell and bodyweight challenge (which you can get for FREE at http://www.9MinuteChallenge.com)  Now let's take a look at what all we cover in the episode:   Introduction and Background (0:00-0:05) - Aleks Salkin introduces Paul McIlroy - Recap of previous podcast episode - Recommendation of "Perpetual Strength" book Relative vs. Absolute Strength (0:09-0:20) - Definitions and examples from weightlifting - Comparison of strength across different body weights - Powerlifting and Olympic lifting case studies Volume and Strength Training Principles (0:20-0:35) - Importance of sub-maximal training - Motor learning and skill development - Building strength through repeated practice Comfort Zone Expansion Method (0:35-0:50) - Programming principles - Expanding strength across different rep ranges - Strategies for long-term strength development Assistance Work in Training Programs (0:47-1:02) - Incorporating supplementary exercises - Examples from professional powerlifters - Balancing main lifts and assistance work Isometric Training Techniques (1:13-1:38) - Types of isometrics - Measuring and programming isometric exercises - Applications in strength training Pop Culture Interlude (1:35-1:45) - Star Wars discussion - Potential movie sequel ideas Closing Remarks (1:44-1:45) - Recommendation of Paul's Facebook group - Potential future podcast collaboration  

Ep. 480: What To Train BEFORE You Train Turkish Get Ups On this episode I discuss the importance of training foundational movements and exercises BEFORE attempting Turkish get-ups at all - let alone trying to go heavy. In addition to patience, proper instruction, and all that jazz, one other thing that will likely help you a great deal is my 9 Minute Kettlebell and Bodyweight Challenge.  Using some of the movements found in this challenge, Louis Toh (who has been a guest on the show), improved his Turkish get-up from 24 kg to 32 kg (53 lb to 70 lb) by focusing on these movements. Snag your own free copy here => http://www.9MinuteChallenge.com    Have fun and happy training!  Aleks Salkin