The Hammer Cast

Get your own copy on Amazon here! https://a.co/d/faMep2Q For centuries the kettlebell has been the trusty "secret weapon" of athletes, wrestlers, soldiers, professional strongmen, and physical culturists the world over. In addition to forging hard bodies, fearless minds, and indomitable spirits, the kettlebell holds the key to unlocking a rare and potent set of movements known as ballistic lifts – exercises that use momentum to forge brute strength, raw explosive power, and next-level cardiovascular conditioning and stamina. Or at least that's how it was supposed to be. As kettlebells faded into ancient history with the rise of exercise machines, health clubs on every corner, and Western civilization's slow but decided turn toward easy living over a rugged existence, knowledge of how to use this tool slowly declined and disappeared. Then, with its triumphant reemergence onto the world stage at the dawn of the 21st century, collective interest in the ancient "weapon against weakness" once again surged forth, bringing with it a flood of new strength enthusiasts from all walks of life looking to reclaim their birthright of a mighty physique, brutishly powerful and resilient body, and a sleek, athletic frame – and the ballistic kettlebell lifts have once again reclaimed their throne. But there's a problem: For most trainees – who are used to slow, linear movements with barbells, dumbbells, and machines – one element of the kettlebell ballistics continues to confuse, frustrate, and hinder even the most dedicated of kettlebell fanatics: THE ARC. The Arc describes the quick, curved path the kettlebell must travel during a ballistic lift. And unlike many other elements of weight training, the Arc cannot be conquered, it cannot be captured, and it cannot be controlled. It can only be tamed. Even for experienced instructors the process of teaching budding kettlebell enthusiasts how to tame the arc has been more trial and error than it has been a precise and detailed treasure map. Until now. In this book, I will show you how to use a skeleton crew of tools – gymnastics rings, some floor space, and your own fair flesh – to unlock the secrets of ballistic strength in less time than you thought possible. And by the end of this bold and epic journey, you, too, can be a tamer of the lost arc!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ever have to deal with trolls on social media? If you've been on it long enough you probably have. So what SHOULD you do with them? Ignore them? Troll them back? Mock them until they slink away back to the dark, dank hole from whence they came? I dish on my thoughts from my own hard-won experience in this fine episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined once again on this fine episode by none other than performing strongman and kettlebell master David Whitley - known also as The Iron Tamer. On this episode we talk about: The "final frontier" of strength, and how the old school strongmen built usable, real-world strength to last a lifetime The secrets of old time strongmen's methods that often allowed them to do insane feats of raw strength and brute power all the way up until mere MINUTES before their deaths How YOU can learn the old school secrets, strategies, and methodologies practiced by some of the strongest men in history Much, much more And be sure to check Dave out online at https://oldtimestrongmanuniversity.com

Get my 9-Minute Kettlebell and Bodyweight Challenge here: http://www.9MinuteChallenge.com In this episode I tackle head on some FAKE NEWS about strength training past 50 - or heck, really at any age - and I think you're gonna wanna sit down and take heed. It might just be the best episode of mine you've listened to yet!

Get my 9-Minute Kettlebell and Bodyweight Challenge here: http://www.9MinuteChallenge.com On this fine episode I am interviewed by Brenda Peters - a gal who reached out to me with all sorts of questions about what it takes to become a personal trainer, as well as a few probing questions about myself and my own background. Tune in, chill out, and enjoy!

Get my 9-Minute Kettlebell and Bodyweight Challenge here: http://www.9MinuteChallenge.com I'm joined on this episode by Mat Roberts: a fitness business owner in the UK and trainer seeking to help his students form a better relationship not just with their bodies, but with their food. A former suffer of male anorexia, he talks about how he overcame this debilitating condition and has used his struggles to help others lead healthier, fitter lives. Check him out online at https://www.evolve-pt.co.uk

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com I'm joined on this epic episode (epicsode?) by none other than Danny Kavadlo - long-time personal trainer, world-renowned calisthenics expert, and all-around entertaining dude. Danny has a new book out on how to capture the human flag - one of the most epic of all calisthenics feats. In this episode we talk about not only his methods for attaining this most gravity-defying feat, but how he's written what may well be the single most DETAILED account of how to perform this movement ever put to paper. If you're a newbie, you'll no doubt find this chat riveting. And if you're advanced, you're gonna be chomping at the bit to know more. To learn more about Danny's methods for flag mastery, go here: How To do The Human Flag by Danny Kavadlo – Strong And Fit And be sure to follow him online at Danny The Trainer | 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: http://www.9MinuteChallenge.com Oh, so you think Calisthenics is just a backup plan for when you have no access to weights? THINK AGAIN, PAL. If this episode doesn't convince you, nothing will.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If you've ever wanted to jack your military pressing strength through the roof (and I know you have) then you owe it to yourself to learn the one-arm/one-leg pushup.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode by my friend Tim Anderson, where we dive deep into the mission and philosophy behind his new book, Be Naked, available on Amazon starting April 1st. Pre-order or go get your copy here: https://www.amazon.com/Be-Naked-Tim-Anderson-ebook/dp/B0BYJSV3LD?ref_=ast_author_mpb 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!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Beach season is right around the corner, and that can only mean one thing. Well, two things. The first is that you're going to be scantily clad. And the second is that you're going to want to look good while barely dressed. Strength coach Dan John has jokingly remarked that people who say they want to look good with no shirt on are often the ones you can't even tell work out unless they don't have a shirt on. An admittedly snarky observation, but he's got a valid point. One of the best ways to look like you work out — with or without a shirt on — is by having a big, powerful back. Pullups will getcha there, but another, even more fundamental move will get you to more pullups. Let's all listen in and found out WTF I'm talking about, shall we?

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this fine episode by my one-time colleague and long-time Hammer Head (i.e. follower of my training philosophy) Mark Reinke: a high-level trainer in a chain of gyms based out of the East Coast who has since transitioned into a job in the corporate world. On this episode we talk about how the he stays jacked and fit despite his new and busy schedule- and how my programs have helped him do that.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Without a doubt, when it comes to kettlebell training, a heavy military press is the peak of achievement for most people. It signals that you are a serious trainee, that you have put in a lot of effort, and that you deserve all those jealous stares you're getting from strangers as they watch you hoist heavy kettlebells aloft in your yard or at the nearby park. But a lot of people never reach that peak and are instead forever mired in a purgatory of handling light to moderate weights. What gives? Well, keep this in mind: a good peak is only as strong as its base. And what you might need is some more MUSCLE, pal. This episode dishes on 3 of my favorite kettlebell moves for doing exactly that.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode once more by the great and powerful John Brookfield - creator of the Battling Ropes system, trainer to high-performing athletes and regular folks alike, and all-around fitness industry innovator. On this episode we talk about one of his best-kept secrets: the Wall System. A system of training he developed years ago and has kept largely under wraps, both John and I joined forces recently to put together a course, The Swift and the Strong, to show you how to combine his unique and high-yield wall drills with your favorite kettlebell drills to build the ultimate strength and conditioning program. We talk at length about it in this can't-miss episode. Check John out online at https://swiftnstrong.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

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com At some point or another, we all have to ask the tough questions in life. Mountains or Beach? Boxers or Briefs? The Rolling Stones or the Beatles? Some of these are conundrums with no easy answer (except for the Stones vs. Beatles. The Stones win hands down any dayum day of the week). Other questions are a bit easier, such as: "Can you really get objectively strong just using bodyweight exercises? Or can you only build general fitness?" I reveal all in this episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There comes a time when we all must ask tough questions: Where do we come from and where are we going? What is the meaning of life? Who are you and how did you get into my house? For some questions, there are no easy answers. Others, however, are a tad easier to answer. One that gets asked more and more these days is: "Do I really NEED a personal trainer?" The answer to that — like most things in this field — is... Well, I'll tell you all about it in this episode!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the criticisms I often hear about calisthenics training is "you can't strengthen your legs with your bodyweight only". To be fair, I'll say the criticism is half true. Ultimately I think that you DO need added weight to build your legs up to their full strength potential, BUT you can absolutely get a dynamite strength workout in with just your bodyweight alone. The 3 moves profiled in this episode can give your legs just the boost they need.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com "Are high reps any good for strength training?" A mighty fine question indeed. The short answer is "hell yes". They're actually a must, in my correct opinion. This is for a variety of reasons, which - surprise of surprises - I actually cover in depth in this episode. Listen, enjoy, and apply.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Calisthenics training for serious strength is really not much different than language learning. That may sound strange, but consider this: A language has a structure, a grammar, formal and informal styles, a vocabulary, common words and phrases, etc. Calisthenics training has principles, practices, certain 'lead-in' exercises to work you toward harder ones, progressions, programs, workouts, etc. What do they have in common? Well, if you've ever tangled with either and got defeated, I can practically guaran-damn-tee you that you approached it from the wrong end! I'll show you how to approach it from the RIGHT end on this podcast. Listen in and enjoy.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There's a saying I like that goes a little something like this: "Don't let your mouth write checks that your fists can't cash" In other words, mind your Ps and Qs and don't start trouble with people whose tush you can't whoop. The same goes for your body: don't write checks that your body can't cash! I talk at length about what that means - and how to avoid needless pain - in this podcast episode. Stop reading this damn description and tune in already, will ya?

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are a great many questions out there that can help expand your mind: Who are we and where do we come from? What is the meaning of life? What makes Teflon stick to the pan? For some questions there are no easy answers. For others, things are markedly easier. Here's a good question I get asked not infrequently: "what builds more strength — going heavier or doing more reps?" Well boy oh boy, do I have a good answer for you. Listen in and enjoy.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com When it comes to strength training, one of the common rallying cries against calisthenics is that you can't use it to strengthen your legs (no one questions bodyweight training's ability to build epic upper body strength, however). The reality is that that is only partially true. You absolutely CAN make your lower body stronger with just bodyweight exercises, though you'll definitely get the best results by combining bodyweight and weighted exercises. Unless you're already strong as an ox (but hopefully prettier), you might need a little help - and I aim to give it to ya.

One of my favorite drills for happier knees and heavier squats is what I like to call the heels-elevated hip thrust (or hip bridge, whatever you wanna call it). Basically, it works like this: you lay on the floor near some sort of an elevation (a couch works great), and provided you first have your spouse's permission, you put your feet up on the couch and then bridge your hips toward the sky. It looks a little something like this: https://youtu.be/p6zml5Z7ghM So what are they good for? Well, quit reading this description and go listen to the episode already!

On to the million dollar question: Is creating your own program a waste of time? My answer is not a hard "yes" or "no", but "probably", and this is why:

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Oh yes indeed, it is that most wonderful time of the year again - CALentine's day! Here are a few tips on how to boost your strength with calisthenics the simple and ALMOST easy way.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm a big believer in sticking to the basics in your programming — a push, a pull, a hinge, a squat, a gait-pattern movement, and a few other in-between moves like twisting and lunging. This will always come in handy and together all these moves are about all you need to get as strong as you want. There is, however, a caveat. While these movements — done in just the standard way — will get you super duper crazy strong (a technical term, obviously) for a very long time, there are a lot of nooks and crannies in your body that they will miss — nooks and crannies that serve as the mortar that ensures that you stay not only strong, but resilient — that is, less prone to injury. There are a few ways you can address this. What are these ways? Listen in and I shall regale thee.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Getting strong is important. A lot of people like to focus on "general fitness" (whatever that means) in their training, without realizing that fitness simply means the ability to complete a task. As you have probably figured out by now, just about any task you can think of is a lot easier to complete when you're strong. Hard to argue with that. Here are a few things you need to keep in mind to get stronger: (and by "here" I clearly mean "in the episode itself", so stop reading FFS and go listen!)

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Let's be clear: if you're going out of town for, like, a day or two, no need to worry about missing a workout. But what if you're going to be out of town for a week, two weeks, or even a month or so? AND, what do you do if the regular equipment you'd otherwise have access to may be tough to come by? Do you just give up on your gains and slide back to square one? Hardly, friendo. Pat and I will show you the glorious way forward to Gainsville (not the Florida one, the figurative one) in this fine episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com The title says it all. The episode says the rest. Now go and listen to it!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this fine episode by none other than the legendary Tom Morrison - mobility and flexibility expert and all-around Irish gent. On this jam-packed episode we talked about: * His 'origin story', and how he went from a sedentary chap with an insulting nickname given to him by his friends to the 'Flong and Sexible' Chad you see standing before you now * How his journey wasn't all wine and roses, and the literal laundry list of injuries he sustained on his quest to becoming strong, powerful, and resilient * His unique - and highly practical - philosophy on training and gaining, no matter your athletic backround or injury history * His two favorite kettlebell exercises, and why he thinks they're such an amazing tool * A few questions from the listening audience * Much, much more Be sure to follow Tom on social media, and check out his website here: TomMorrison.UK Tom Morrison on getting 'Flong and Sexible' using intelligent mobility training

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com In much the same way that some of the best things in life are free, some of the best bodyweight moves are the ones that everyone ignores because they don't look "sexy". However, if you're looking to do more pullups, more dips, heavier military presses, reduce low-back discomfort, or what have you, the moves I talk about in this mighty fine podcast are just a few that you should try.

The wise and mighty Earl Nightengale once said: "Whatever the majority of people is doing, under any given circumstances, if you do the exact opposite, you will probably never make another mistake as long as you live." Sagely words. And every bit as accurate for your strength training as for your business, relationships, and life as a whole. To make progress, look at what others are doing & then do the opposite. One of the biggest mental shifts you should make in your fitness journey is taking a step away from "beast mode" (i.e. all hard workouts all the time) to "least mode". I dish on more in this podcast. Tune the F in already!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I wanna show you an awesome kettlebell exercise that you've probably never done; one that will build unbeatable, unbreakable, and unmistakable back strength. It's also one that will do a lot of other stuff for you, but I'll get to that in a second. The move is called... Well, you'll find out in the episode. Listen in and enjoy.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I want to talk about one of the most popular kettlebell moves that everyone agrees is great, but very few do right... And, of course, I could just give it away here in the description box, but why do that? Just listen in and find out.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I wouldn't say I'm feeling dour or pessimistic by writing an article with such a title, but you know what? Sometimes you've just gotta forget the spoonful of sugar and dole out the medicine. So I'll say it like this: If you're still talking about all the changes you're gonna make this year (and haven't taken any meaningful steps toward them), just quit already. But if you're NOT ready to throw in the towel...well, then listen on.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Is THIS the most ambitious crossover episode ever? Aleks Salkin, Pat Flynn, AND Al Kavadlo all in the same place? You're not dreaming, pal. It's real, and it's spectacular. Listen in as we tell YOU about how to stop overthinking your fitness so you can get busy getting the gains you so desperately crave.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I get lots of questions sent my way through various channels: email, social media, singing telegram, etc. And no matter where they come from, I always do my level best to answer as many such questions as I get. This podcast takes a couple of people's burning questions and gives them some soothing answers. Listen in, and feel free to send your own questions my way as well.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Some of the greatest questions in life are also those that cut deepest into the human psyche and reveal untold mysteries of the human condition. "What is the meaning of life?" "To be, or not to be?" "Boxers or briefs?" And when it comes to training, there is another question that has cut in another direction; a direction that people since time immemorial have been grappling with: "Hacks" or hard work? I aim to answer this question (and more) on this episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this fine episode by Dr. Judson Corn - an ER doctor, life-long fitness enthusiast, and avid member of my Inner Circle and all-around crusher of weakness. We talked about a great many epic things on this splendiferous episode, including: * How he suffered from - and ultimately overcame - asthma as a child * His journey from outdoor sports and activities to strength training * How frustration in his efforts toward greater gains led him to Yours Jewly - and how my programs helped him crush weakness and conquer gravity in ways he never thougth possible * Some of the crazy stuff he's seen and saved people from in the ER * Much, much more This is one episode you won't want to miss! 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. How? By harnessing the power of your body's gait pattern (i.e. walking pattern) to unleash the strength ALREADY hidden inside you — via movements like crawling, loaded carries, and more. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pull-ups, 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 field a lot of questions from people who like to work out at home/on their own — both beginner and intermediate in their strength endeavors — and probably the single commonest problem I encounter is that of stalled results. The thing to keep in mind is that your body doesn't really care about your goals — it only cares about homeostasis (i.e. internal stability). It will only make changes when you thoroughly convince it that these changes are necessary for survival. This is a pretty major oversimplification, but for our purposes it gets the point across. Your results can stall out for a number of reasons, and rather than just list them all, I want to pose a few questions to you to see where you stand or where perhaps you've fallen and need to pick back up. And naturally, I pose those questions on this podcast. Listen in and enjoy!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Before you get too triggered by the headline of this article, let me just start by saying I love the kettlebell. I really, really do. This year marked 14 years since I first picked up a kettlebell, and it has seriously changed my life for the better. It has led me by the hand(le) on some pretty incredible journeys — from enthusiastic student to budding teacher to globe-hopping workshop giver-type-guy and beyond. It's been truly amazing. In this time, I've learned a lot about what the kettlebell can do — and I've also learned about what it can't do. Or perhaps more to the point, what it doesn't do. If you're creative in your training (and you should be!) the kettlebell can be used to continually drive your progress boldly forward, but you can't be conventional with how you use it (or not solely conventional, that is). From my experience, the main problem with the kettlebell is that it lulls you down an overly predictable path with the two primary advantages it gives you, the exerciser. What are they, and how can you make sure you can actually still make gains in your training? Guess what, dawg: that's exactly what this episode is about. So STOP reading and start listening already!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com All right, let's get to the question that is on everyone's mind (or maybe it isn't, I don't know): Is Greasing the Groove any good? Greasing the Groove, in case you didn't know, is the act of practicing a strength movement throughout the day at VERY reasonable levels. For example, if you could do, say, 10 reps of a given exercise, you would stick between 3–5 reps, and you would do 1 set maybe every 30 minutes to 2 hours. And you don't just do it willy-nilly, either. You have to be laser focused on the technique and overall execution of the exercise to really get good at it. I break down some of the best ways to Grease the Groove to Greater Gains in this episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com "Life is not a journey. Life is a process." — Dan Pena Pena is a success coach known as the 50 Billion Dollar Man — a man who grew up dirt poor in East LA and went on to become worth half a billion dollars through grit and determination and has coached so many students to success that their combined net worth is now said to be 50 billion dollars (hence his moniker). Pena's quote really stuck with me, because it perfectly encapsulates success as a whole, including in strength and fitness endeavors — it's not a "journey" (unless you like spinning your wheels and don't care where you go). It's a process. And not just ANY process — it's a process that has to have two things - both of which (and much more) I dive into on this podcast.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Pullups are, without a doubt, one of the few truly essential exercises. Climbing, hanging, and generally pulling yourself upward is a skill that's been passed down to us from our ancient forefathers til today. While they needed it for different reasons (climbing to escape predators, climbing to find food, etc) for our purposes the benefits of overhead pulling are in strengthening the back, arms, grip, and abs (yes, even abs) — all of which will greatly increase your usable, real-world strength in leaps and bounds, make your shoulders resilient, and start helping you fight back against the ravages of PPP syndrome (piss-poor posture) caused by sitting all day and just generally not moving a lot. But what if you CAN'T do a single pullup yet? This episode will give you some insights on how to nail your first one (without one of those silly rubber band setups, too) here's a video demo: https://youtu.be/IG9qHQfoWNM

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Crawling is one of those rare movements where more really can be better and not just more. There are some caveats to consider, and it's best to build up to it, but 10 minutes of crawling non-stop is a great goal for just about anybody, and can be scaled to any level of fitness. Best of all, there are a litany of benefits that go along with it. What are those benefits, you ask? Well, I'll tell you all about 'em! Tune in and enjoy.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com The way you're squatting is not enough to strengthen your legs. If you're thinking "them's fightin' words!" just hear me out. The way most of us squat is with our feet flat on the floor, a weight (or weights) in our hands or on our back. This is a good start (a great one, actually) and will certainly go a long way in building stronger, more powerful legs. However! There's more to squatting than just front and back squats and the occasional pistol. In order to have truly strong legs, you have to mix things up from time to time. I give you some ideas on how to do just that in this fine episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the biggest roadblocks toward gaining serious strength and conditioning is overthinking. It's a stalling tactic, and is usually used by people who might really want to get fit, but are afraid of pulling the trigger. For the record, I understand why. There are thousands of programs, workouts, and possibilities for your strength, health, and fitness. The more options you have at your disposal, the harder it is to make a choice. The solution? A "Do this!" approach to your workouts — one that is so simple, so straight forward, and so easy to understand that it makes pulling the trigger a lot easier so you can stop navel-gazing and start seeing some results. This episode will dish on that.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com My big M.O. in training my students is always to look to old-school, proven approaches to training before I ever even look sideways at something "cutting edge". The reasoning is simple: 1) If it worked in such adverse conditions as those that prevailed in the 1800s (or hell, 2000+ years ago) then it will certainly work under modern easy living 2) The human body and the processes it is subject to haven't changed significantly since then — so why re-invent the wheel? Start from here and it'll take you far. A good place to start in particular is with the piece of equipment I mention in this episode. Tune in and enjoy. Aleks

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com We all know by now that modern living is sedentary far beyond what it rightfully should be. So what has society's answer to this been? Why, exercise, of course! And lots of it. Some would say we don't exercise enough. I would say I half agree, but we need to define some terms (but on MY terms): Exercise (n): physical activity done in an organized, structured fashion. This differs slightly from the textbook definition of exercise, but there's a reason for that. What, pray tell, IS that reason? I tell you all about it on this episode. Listen in and enjoy.