The Hammer Cast

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ep. 357: Al Kavadlo and Aleks talk strength, social media, veganism, and more I'm joined on this fine episode by none other than my pal Al Kavadlo - calisthenics expert, fitness powerhouse, and all around interesting guy. In this episode we have a freewheeling chat on social media, high school gym class, veganism vs. eating meat, and much, much more. (Oh, and Al has a brand-new book coming out about building your mobility through minimalist means, so you might wanna check that out, too: https://strongandfit.com/products/mobility-man-by-al-kavadlo)

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There's been a lot of talk recently about the importance of consistency above everything in your training. And you know what? I agree with that. You need to remain consistent. But before you can be consistent, you need THIS. Tune in and find out WTF I'm talking about and why it's so important.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I wanna show you 3 of my favorite go-to tips to help you hit a PR in SOMETHING today. These are universally applicable (i.e. from upper body to lower body exercises and anything in between). If your training has been consistent and you're not too worn down from work, kids, a nagging spouse, existential dread, or something similar, you may very well find that you'll be able to crank out an extra rep, put up some heavier weight, or lift your old PR with greater ease! Listen in and check it out

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this fine episode by my friend and former Master kettlebell instructor in not one, but TWO organizations...David Whitley (aka 'The Iron Tamer') On this episode, Dave and I take a slightly different, yet mighty important turn toward a topic that touches us all: casting off the shakles of the past to march boldly toward a future that is brighter not just for us, but more importantly for our children - and how to do that by UNlearning many of thing thoughts and habits we picked up as kids. Be sure to check out Dave's fascinating workshop on the topic (totally free, btw) on January 24th, 2023: https://www.advancingmanproject.com/optin-551722801660616478080

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Henry Rollins, the lead singer of Black Flag and The Rollins Band, once said that "the definition of definition is re-invention" as far as deciding who you are as a person. Your job as an individual is to define yourself FOR yourself — not to rely on the ready-made identity your parents wanted for you (though you may certainly find inspiration in that, as I have). On the strength front, this is more important now than ever (especially if you're a millenial). Listen, apply, and enjoy!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com On this fine episode Pat and I dish on how to ACTUALLY succeed at your New Year's Resolutions this year - so 2023 won't be just more of the same for you. Follow Pat online at http://www.101KettlebellWorkouts.com

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this riveting episode by Rob Pleban - a long-time Hammer Head (i.e. follower of Yours Jewly, the Hebrew Hammer) and even longer time enthusiast for kettlebells, calisthenics, and old-school training from near-forgotten eras (something I'm also very interested in). Listen in as he walks us through his journey to greater strength, health, and physical vitality in his 70s than in his "spring chicken years"

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Without question, learning how to avoid common mistakes in your training — mistakes that hold back your gains, frustrate your efforts, and do precious little more than kill your success and take you way off course while your friends surge boldly forward — is a must. And if you're a busy professional with limited time to work out, you don't have a lot of time for trial and error — so there's no sense in taking a shot in the dark and hoping for the best. With that said, one of the best and most frequently ignored methods of boosting your strength in just about anything is...exactly what I talk about in this podcast. Tune in and check it out.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ready thyself and steel thy nerves, dear reader, because in this short, no BS article I'm going to show you what is undoubtedly the WORST kettlebell combo EVER. Not because it's ineffective (it's highly effective). Not because it's dangerous (the opposite, in fact) And not because you'll barely be able to move after (you'll likely move far better) So why is it the worst? Listen in and find out.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com On this fine episode I am joined by my partner in rhyme Pat Flynn, where we take a look at a video that YouTuber and would-be boxing contender KSI posted on Twitter showcasing some rather...how shall we say...amateurish front squat form. To see it yourself, be sure to check out the video on YouTube. Otherwise sit back, relax, and listen in as we discuss the importance of hiring a coach who not only has your best interests in mind, but can actually teach you properly.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Manifestos often get a bad rap. Serial killers have them. The Unibomber had one. Karl Marx had one. But really, a manifesto is kind of like a mission statement, and if you've seen enough James Bond and Mission: Impossible movies, you know that missions are badass and totally cool. So why the "anti-exercise" manifesto? Because exercise — as necessary as it is for us nowadays — is to movement what vitamins and protein powder are to eating: a supplement. Ideally you should be adding exercise and (maybe) nutritional supplements to your existing movement routine and diet. What in the hell can I possibly mean by this? Listen in closely and find out.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode by Scott Craft - a kettlebell and calisthenics enthusiast who has had a long and storied history: from wrestling in high school to undergoing a life-saving brain surgery in Europe in his early college years, to crushing weakness all the live-long day as a busy career man and dad. Tune in to this riveting episode and listen to his awesome story!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If you're like me and you prefer to train at home, you'll typically have to be a little more creative with your workouts to get the results you're after. The good news is that creativity in training can make some much-needed creativity elsewhere in your life easier. The better news is that you you'll very possibly end up with a badazz physique because you won't be doing the cookie-cutter programs you see everyone in the gym doing, AND you'll be more likely to stick with it since training at home is far more convenient. Win/win! And let's say one of your goals is to beef up your skinny shoulders. Good for you. This episode will show you how.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If you listen to this podcast regularly, odds are you like to break a sweat. Well, maybe you'd like to break a mental sweat, too, and use the opportunity brought to you by the New Year to learn a brand new language. Well, luckily for you Yours Jewly knows a thing or two about language learning, and I have some insights that you might find helpful. Tune in, chill out, and learn my wiley ways to learning a foreign language.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Yours Jewly and Pat Flynn take a peek at Jack Black's swing (yes, THAT Jack Black) and offer some ideas on how it could be made even sharper, smoother, and stronger.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm a very contemplative person. I often sit around and ponder the deeper mysteries of life, such as "What is the meaning of life?", "what is the sound of one hand clapping?" and "what makes Teflon stick to the pan?" Occasionally I land on a question for deeper consideration than all of the above: "How can people get stronger without grinding themselves into the ground?" That's exactly what I aim to uncover on this fine episode. Tune in and find out.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode by Mark Limbaga - a StrongFirst Elite trainer who began his journey to the kettlebell many years ago...and has since brought many other Phillipinos into the fold. Hear his story in all its glory exclusively on The Hammer Cast.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If you don't mind throwing your hard-earned money down the crapper with physical therapist, chiropractic, and doctor's appointments, be my guest. But if you would be happier with your money and your health AND big, consistent gains in your strength and fitness, avoid these 7 mistakes covered in this episode. Be sure to subscribe and share with anyone who is guilty of one (or more) of these 7 deadly strength sins.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this brand-new episode of TRANSFORMATION TUESDAY by none other than bona fide Hammer Head Jim Bain - whom I have affectionately dubbed "The Scottish Mad Lad" for his ability to make crazy good gains despite both working a hard labor job AND creeping ever upward toward age 50. Listen in and hear his epic tale of working some of the craziest, toughest jobs around AND doing some hard-as-nails workouts at the same time. (Side note: We didn't cover this in the episode itself, but Jim mentioned something to me after we finished recording that made me want to let you all know: his grandma's milk man in Edinburgh, Scotland way back in the day was none other than Sean Connery himself! According to her "I'm glad he turned out to be a good actor because he was a rubbish milk man")

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of my favorite quotes ever is from the Chief instructor of StrongFirst's kettlebell education department, Brett Jones: "Lock me in a room with a 16 kg kettlebell. I will get stronger." You don't have to be that extreme since there are definitely benefits to owning a multitude of kettlebells and other equipment, but most people make the mistake of thinking that owning an entire caravan of bells and other equipment is their ticket to strength. It's not! It certainly doesn't hurt, but it's no guarantee either. Here are 3 reasons why sticking with only 1 kettlebell can be one of the best things you do for your strength.

It's been a long time since I've done a bonus episode on a topic that interests me outside of fitness (and believe you me, there are many!) so I thought I would give some of my stream-of-consciousness thoughts on the story of the Hebrew Patriarch Abraham, and some of the hidden and interesting insights I've gleaned from re-reading about his history-changing life in the Book of Genesis. Listen in and enjoy.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm a big fan of pull-ups. Always have been, in fact — at least as far back as my interest in physical fitness went. Maybe you are too. But how do you get to your first pullup if you can't do ANY pullups right now? I dish on some of my hard-won secrets in this fine episode. Tune in and enjoy. And if you DID enjoy it, be sure to share it around far and wide.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are two major trends in the way people train (from my observations) 1) Those who seek endless variety (i.e. they need to be entertained) 2) Those who never change up their workouts The first group never gets good results because they never stay in one place long enough. The second group tends to end up with serious muscle imbalances and overuse injuries because they stay in one place too long. So how do we achieve *optimal* results? Well, I'm about to dish on that in this fine episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this fine episode by none other than my friend Pat Flynn - author of best-selling books, purveyor of bona fide badazz fitness information, and definitely not a fitness influencer. In this episode we talk about why you should not work out like the flashy entertainment-based fitness types out there, and what you SHOULD be doing instead. Be sure to check Pat out at every platform where influencers lurk AND grab his 101 Kettlebell Workouts ebook at http://www.101kettlebellworkouts.com

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Functional fitness expert Paul Chek has described pattern overload as when you perform a movement so much that it basically becomes like poison to your body. That "poison" might manifest itself as pain (such as an overuse injury), or it might just manifest itself as your body getting weaker at the movement. In either case, it's not cool. It also might be the reason why you seem to be actually getting WEAKER rather than stronger from your training. The solution? Well, I dive deep into that in this very episode. Dig in!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com On this episode I am joined by Heather Tymensen: a busy mom, career woman, and bona fide Hammer Head (my affectionate nickname for my followers who do my programs and challenges). We talk about her early years, how she got into training in later life, and how my programs and challenges have helped her not only transform her strength, but also put her karate sparring partners on notice. Tune in and enjoy.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com That time of year is coming again: that's right, the New Year. And right about now everyone is thinking about their New Year's Resolutions, what they're gonna do to get in shape, and so on and so forth. So I'm gonna help you out and give you some advice of my own that should help you no matter WHAT your New Year's Resolution may be. Tune in and geek out.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Like it or not, the fitness world is replete with some good advice and lots of terrible advice. Perhaps not surprisingly, most of the terrible advice seems to proliferate most quickly. Thankfully, this podcast will only have some top-notch, grade A fitness advice. Tune in and tune OUT of all that other crap floating along social media.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I've been in the kettlebell world long enough to know that there's only one type of press anyone gives two hoots about: the military press. And you know what? Military pressing *is* great! I like it a lot. But unless you want serious gaps in your strength and pain-filled shoulders, eventually you're going to have to press in a few other directions. Which directions? Well, tune the frick in and find out.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'll never forget the first time I came in contact with what I know call the 3-Speed Kettlebell Method. It wasn't called that by anyone else, but rather it's a name I derived from what I consider kettlebell training's "3 speeds". Listen in and I'll tell you all about it, friendo.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm a big believer in two things: 1) Being time efficient during workouts 2) Being energy INefficient during workouts The time efficiency thing is just a given; unless you have boatloads of time on your hands (who does?), you need to plan to get in, out, and noticeably strong in a short period of time. This episode contains just such a plan.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Cows are good for many things: providing fresh milk, turning grass into delicious steaks, jumping over the moon in your favorite children's book, etc. But one thing they certainly AREN'T good for is being "sacred". Find out which of the strength world's so-called 'sacred cows' need to be unceremoniously slaughtered by tuning in to this episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are very few TRULY hard-and-fast rules to strength and conditioning, but there are lots of guidelines. When it comes to those of us who train at home, having some trusty, go-to modes of operation can help you gain more from your workouts. One of those things is using calisthenics for strength and kettlebells for conditioning only. Obviously you don't have to do this forever, but if you've never tried it, lemme tell ya: it's worth a shot. Why is that? There are a couple of reasons - all of which will be revealed on this fine show. Tune in, grab some popcorn, and enjoy.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I've noticed two unfortunate patterns in people as they get older who continue to strength train: 1) They get less and less mobile 2) They get more and more tweaks and outright injuries While the above two things are most certainly related to one another, they are NOT related to the discipline of strength training. Or at least they don't have to be. In this episode I will dish on exactly how to make that dream a reality.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Some time back I went out to dinner with a gal with whom I had a bunch of great conversations over some stellar whiskey-marinated steaks. And given my profession, naturally health, strength, and working out all ended up on the menu of conversation as well. She is a nurse who was working toward her doctorate and was (as you might rightly imagine) busy AF all the dang time. One topic that came up was the following: "How do you work out when you're busy AF?" I aim to answer exactly that question on this fine episode. Tune in and check it out.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If you thought you couldn't impact your upper body strength by increasing the strength of your lower body...well, you're sorely mistaken, pal. And your penance shall be to listen to this podcast and take ample notes (oh, and test this stuff out for yourself; I think you'll find it holds true).

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are loads of great ways to get stronger and more powerful. Without a doubt, the 2nd best option to effectively increase your strength and power is to arrange your workouts according to DUP — Daily Undulating Periodization. This is simply a way of cycling through the various different rep ranges (3–5/8–12/15–25) to make sure you leave no stone unturned. (And technically speaking, you don't even have to swing the rep ranges that drastically; oftentimes even just a mild change in reps per set can still work wonders) Why is this important? Well, wouldn'tcha know it? I cover *exactly* that topic on this issue of the Hammer Cast.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Everybody who's anybody in the world of strength has seen the 5x5 rep scheme before — 5 sets of 5 reps. It's often touted as the classic — even ULTIMATE — set and rep scheme for building strength and muscle. And yet, as you can see by the title of my podcast, I say it ain't all that. Tune in and find out some potentially better options for your gains.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Back in the days before bench pressing was the apple of every gym rat's eye, the military press was the measure of a truly strong man or woman. I'd like to think it still is. Having said that, I'd also like to point out that improving your military press — and especially working toward heavier presses — is a noble path filled with just as many dangers as rewards. And it's NOT because military pressing is inherently bad for you. Quite the opposite. Military pressing is great for the developing shoulders' strength AND muscle. But anything done mindlessly will hurt your body. Call it the 'mindless-body connection' if you will. So how do you mold a mighty military press without destroying your shoulders in the process? I'm glad you asked, chum. There are a few ways, which (as you have probably surmised) I cover in this fine episode of Ye Olde Hammere Caste.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com As much as most people love to pump up their chest or their shoulders or what have you, for my money the mark of a strong man or woman is — without any doubt — a big, powerful back. So, how can YOU get one? Well, listen in, friend, and I will reveal that momentarily.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Here's a question I once got: Are complexes bad for your strength? The answer is — as always — "it depends". Depends on your goals, depends on whom you ask, etc. First of all, what is a complex? According to Retired Master SFG Geoff Neupert in his book Kettlebell Muscle, a complex is: "…a series of exercises performed in a sequence with the same weight and without rest. All the reps for a given exercise are performed first, before moving on to the next exercise." Sounds like fun. But is it the RIGHT answer for YOUR needs? We dive into this on this jam-packed episode of The Hammer Cast.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com As you no doubt know by now, I'm a big fan of bodyweight and kettlebell training — specifically when they're combined. I know you are as well. The two go together like peanut butter and jelly; love and marriage; alcohol and bad decisions. It's a hard combo to beat. The problem? All too often, people make one of two mistakes: 1) Too LITTLE exercise variety 2) Too MUCH exercise variety The truth is you need a healthy balance between the two for the best results. Too little variety and you work your way toward boredom and injuries. Too much and you get frustration and zero progress. I dish on that in this episode And for your reference, here are video demos of the moves in question: * Elevated Rolls: https://youtu.be/HUsokoVZxQA * Lizard Crawls: https://youtu.be/bO2hJKU1vMQ

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm a big believer in the old axiom "There's no school like the old school" when it comes to strength training. And when it comes to old school, it doesn't get much older than the move I'm gonna reveal on this episode. For a video demo, click here: https://youtu.be/UgfQhnK0-GY

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com When it comes to building crazy levels of strength on a time budget, I love unconventional exercises. Who wants to be "conventionally strong" anyway? Being freakishly strong is way more fun. And when freakish strength is what you're after, this episode can show you how best to attain it. Listen in and find out how:

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There is one axiom that strength coaches and personal trainers alike tend to crow about often: "In order to get strong, you've gotta pump up the volume!" (Volume, in this case, means the number of reps you perform) But is that always true? I say nay - and I'll explain what I mean in this fine episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I remember years ago having a conversation with a friend of mine about full-body training — that is, training the body as a single unit with a skeleton crew of major head-to-toe strength moves. She could not wrap her mind around the concept. Fortunately, you're not in that position, since you follow me. However, you may still benefit from some deeper full-body training insights - insights which I intend to dish out to you right here and right now. Strap in, chow down on some popcorn, and tune in.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Strength is a great and noble pursuit — one that is both an art and a science. Now, in most cases when you want to get stronger, you're going to look at 1 of 2 things: 1) Starting a proven "cookie cutter" program to reach your specific strength goals 2) Getting a personalized program for your strength goals (I mean, I guess there is technically a 3rd option, which is stalling until you feel so out of shape that guilt consumes you and thrusts you into action, but we'll assume that's not you) And when most of us think of strength, we think of equipment, exercises, sets, reps, workouts, and what have you. Make no mistake: these are all obviously incredibly important. But they're not the only way to help you get stronger. There are other qualities that can help you to develop more strength as well - I dive into them on this mighty fine podcast episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ever heard that saying "he missed the forest for the trees"? Of course, we all have. When it comes to kettlebell training, a LOT of kettlebell enthusiasts have huge blind spots, namely due to their stubborn refusal to do any movements that were not personally approved of by their guru of choice. But long gone must be those days of artificially limiting yourself to what movements you allow yourself to do, and it can all start with this episode. Tune in and give this tip a shot.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com It's no secret that I love kettlebells and bodyweight exercises as much as you do — maybe even a little bit more. But I'll tell you what, there are 3 things I don't like about the way most people train bodyweight and kettlebells, and 2 movements - 1 bodyweight, 1 kettlebell - that I DO like for building epic shoulder strength and more. Listen in for the details - you're not gonna wanna miss this one!