The Hammer Cast

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

In this episode, I  welcome Antoni Poblocki to discuss his impressive strength achievements, particularly his recent half-bodyweight press of 40 kilograms. Antoni shares how he discovered my work through a friend's recommendation and his journey into kettlebell training. He also discusses his passion for historical reenactments, focusing on the early medieval ages in Europe, and how that has influenced his physical training. Antoni explains the evolution of his kettlebell training, from group sessions to individual work at home, and the strategies that helped him achieve his recent pressing milestone. Looking ahead, he outlines his plans to potentially complete the SFG2 certification and participate in a challenging "Top Team" competition in Poland. Throughout the conversation, Antoni and I explore the cultural and historical significance of strength training, particularly in the Polish context. Topics: 0:00:02 Introduction and Guest Introduction 0:02:16 Anthony's Discovery of Aleks' Work 0:04:19 Anthony's Involvement in Historical Reenactments 0:11:56 Kettlebell Training and Polish Culture 0:16:44 Anthony's Approach to Kettlebell Training 0:20:15 Anthony's Recent Half-Bodyweight Press Achievement 0:25:48 Anthony's Future Training Plans 0:28:39 Closing Remarks   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: http://www.9MinuteChallenge.com I'm joined on this episode once again by none other than Josh Harrs: One of my long-time Inner Circle students and the inaugural Inner Circle Member of the Year. Join us as we discuss how he's gone from "strong" to "stronger than ever" at the tender age of 53. In this episode we cover:  0:01:36 Josh Harris' best training year at age 53 0:02:54 Balancing different training disciplines 0:07:46 Adapting training programs for personal goals 0:11:15 The impact of Original Strength training 0:16:08 Combining different training methods 0:19:02 The importance of variety in training 0:25:09 Achieving personal fitness goals with the Power Up Your Press program 0:31:50 The role of the Inner Circle in long-term training success 0:45:41 Final thoughts and future goals

Here are a few videos of examples of PROPER form for pushups and one-arm pushups:  Pushups => https://youtu.be/iss7Ssiw828?si=d2E1iKBbHgREk8kN  One-arm pushups => https://youtu.be/U-Hm3ApX3b0?si=9Q97Dpk5coy8pJ2R  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: http://www.9MinuteChallenge.com I'm joined on this episode once again by none other than Dr. Justin Schooth: One of my long-time online students and the inaugural Hammer Head of the Year. Join us as we discuss how he's gone from injured and in agony to so freakishly strong, fit, and resilient that the young men on his volunteer lifeguarding post have earned a newfound respect for his outsized level of physical prowess  (while also keeping his daughters' boyfriends on notice!)  * Justin's Introduction and Hammerhead of the Year Award (0:00 - 2:11) * Justin's Journey into the Hammerverse (2:12 - 6:55) * Overcoming Elbow Problems and Training Adaptations (6:56 - 10:55) * Justin's Training Background and Career Impact (10:56 - 14:37) * Balancing Family and Training (14:38 - 19:32) * Training Methods and Philosophies (19:33 - 23:40) * Future Goals and Achievements (23:41 - 28:24) * Final Thoughts and Advice (28:25 - 33:55) * Conclusion and Acknowledgments (33:56 - 34:41)

On this episode I answer an email from a fan asking how to blow past that seemingly insurmountable single pullup he's stuck at so he can get all the way to a mighty (and achievable) five reps.  Video footage of movements mentioned in this episode: Hanging: https://youtu.be/ZjlOujJtFfo?si=ggkJ5SUVzcTRmV_m Bodyweight Rows: https://youtu.be/fUBOKvXp2fw?si=kN7GukL9uxKCELYC  YTWLs: https://youtu.be/cGI-gqbqe1Q?si=l72QMOlUYfI9uRqJ  Jackknife Pullups: https://youtube.com/shorts/WgVhGC2QCdg?si=CMF2uZY4XU2EgSer  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

It's the New Year. You're feeling newly invigorated and determined to make this your best year ever. If you're like most people, your fitness goals play a key role in your overall plans to better yourself; and why wouldn't they? After all, physically taking action is the key to achieving anything in your life. What better representation of your determination is there other than to take the reigns and make mad gains? Yet if you're like most people, odds are you're at risk of FAILING your New Year's goals within months, if not weeks.  Well, I say F that.  This episode will give you some of my finest tried-and-true road maps to conquering your goals in 2025.  In it I cover:  * Secrets to conquering New Year's resolutions 0:00:03   - Most people fail due to acting against their nature   - Importance of moving well and being strong 0:02:30 * Being clear on your goals 0:05:00   - Importance of visualization and mental training 0:06:00   - Doing something daily towards your goal 0:07:00   - Prioritizing and deprioritizing 0:08:00 * Focusing on what you can control (process goals) vs. outcome goals 0:09:09 * Avoiding overwhelm by setting low daily commitments 0:13:00 * Setting benchmark goals along the way 0:18:09 * Finding excuses to succeed, not fail 0:22:00 * Importance of finding support 0:26:00   Get the 9-Minute Kettlebell and Bodyweight Challenge at www.9minutechallenge.com  If you liked the episode, be sure to share it with someone who you know would benefit from it!

I'm joined on this episode by none other than bona fide polyglot (i.e. speaker of many languages) and master language teacher Luca Lampariello - founder of the SMART Language Learning Academy and speaker of 15 languages (10 of them at a fluent level).  In this episode Luca and I talk about:  Luca's origin story and early struggles with language learning The differences between acquiring a language vs. learning a language The importance of comprehensible, interesting, and acquisition-rich input for language learning Avoiding the "grammar trap" and focusing on communication over performance Developing the right mindset, skillset, and organization for effective language learning Luca's language learning academy and its approach to teaching languages The challenges of learning "dead" languages like Latin and ancient Greek Luca's experience learning difficult languages like Japanese The role of flexibility and trial-and-error in language learning Be sure to check him out online at https://www.lucalampariello.com/  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

Hot diggity dayum, this was one HECK of a jam-packed episode. It's also my longest to date, and for good reason. Paul and I dove deep into a topic near and dear to both of our hearts: building perpetual strength  1. Introduction and book promotion    - Paul's new book "Perpetual Strength" (which you can - and should - check out here: https://www.dragondoor.com/products/perpetual-strength-paperback/)     - Aleks's 9-minute kettlebell and bodyweight challenge (which you can get for FREE at http://www.9MinuteChallenge.com)  2. Paul's background and early experiences    - Martial arts and strength training    - Experiences with UFC fighters Matt Hughes and Robbie Lawler    - Predicting Rashad Evans' victory over Chuck Liddell    - Natural strength and athletic abilities of Robbie Lawler and his twin brother 3. The importance of variety in training    - Historical approach of old-time strongmen    - Integration of wrestling, gymnastics, and other forms of training    - Modern specialization and lack of overall strength and adaptability    - Being 90% good at many things vs. 100% at one specific thing 4. Comfort zone expansion in training    - Defining comfort zone expansion    - Limitations of training to failure    - Benefits of sub-maximal training for long-term muscle growth    - Paul's experience with the 40-kilogram kettlebell press    - Psychological factors in training 5. Strength cycling and programming    - Principles of strength cycling vs. traditional intensity cycling    - Importance of training in relative comfort and gradually increasing load    - Paul's approach to programming and making strategic adjustments    - Role of the central nervous system and making "grand gestures" 6. Practical applications and personal experiences    - Applying comfort zone expansion in Paul's own training    - Adapting training programs to individual needs    - Insights gained from working with different athletes and coaches    - Importance of consistency and long-term planning 7. The role of science and art in training    - Balance between science and practical experience    - Limitations of scientific studies and the need for a holistic approach    - Impact of stress and psychological factors on performance    - Understanding and applying the underlying principles of strength training 8. Professional bodybuilding techniques and hypertrophy    - Ronnie Coleman's emphasis on the lower portion of the lift    - Biceps, triceps, and rear delts and their relation to hypertrophy    - Barbell curl as the "king" of bicep exercises    - Importance of consistent progress over going to failure 9. Loaded stretch and programming    - Loaded stretch not the primary driver of hypertrophy    - Importance of exercises with high poundage potential    - Incremental weight jumps and their impact on programming    - Combining various exercises for overall strength and hypertrophy 10. Paradigm shift in training approaches     - Lifter A vs. Lifter B and their different training approaches     - Lifter B's higher volume leading to greater progress despite lower growth stimulus per set     - Challenging the traditional view of training to failure 11. Real-world applications and practical insights     - Mail carriers and mechanics as examples of sub-maximal training     - Anecdote about chopping trees with an ax     - Arnold Schwarzenegger's intuitive training methods 12. Critique of sports science and modern training     - Limitations of sports science studies and the need for contextual understanding     - Learning from the best in the field, such as Charles Poliquin     - Practical, real-world experience in training 13. Historical strength training and its relevance     - Impressive feats of old-time strongmen     - Necessity of avoiding injury and the conservative approach to strength development     - Potential benefits of historical training methods in modern training 14. The role of comfort zone expansion in training     - Consistent progress and reduced risk of injury     - Adapting training methods to individual needs     - Avoiding the pitfalls of overly aggressive training 15. The impact of aging on strength and training     - Examples of athletes who improved with age     - Adapting training methods to maintain progress as one ages     - Importance of consistent progress and training quality 16. The importance of practical training methods     - Informing modern training with historical and practical approaches     - Critical approach to sports science and a focus on practical insights     - Learning from the best in the field and applying practical methods 17. Final thoughts and recommendations     - Practical training resources, such as "Perpetual Strength"     - Importance of long-term progress in strength development