The Hammer Cast

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Can you REALLY get stronger WITHOUT adding more reps, doing harder exercises, or lifting heavier weights? If you play your cards right...yes. Maybe not forever, but it most certainly can be done. I dish on how in this episode. And for your reference, here is the sample workout mentioned in this episode: A1) Military press: 5 reps (@ tempo of 2 seconds up on each rep, 4 seconds down) A2) Pullup: 5 reps (@ tempo of 2 seconds up, 4 seconds down) A3) Front squat: 5 reps (@ tempo of 2 seconds up, 4 seconds down) One set on the minute — rest 1 minute before starting circuit over again. Repeat x 3 Total time: 12 minutes B1) 10 power swings One set on the minute x 10 sets

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Just like there's more than one way to skin a cat (a morbid thought if ever there was one) there's also more than one way to get stronger with kettlebells. In other words, the military press ain't the only game in town! If you've never tried it, the movement described in this episode just might work wonders at increasing your upper body strength AND in less time than you even thought possible. Listen in and find out what it is (and check out this demo in this video here): https://youtu.be/WRjUBK4QTho

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Just like there's more than one way to skin a cat, there's more than one way to set up your workouts to get strong. Here are some of my favorite tactics for building big strength in little time.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Wanna slowly but surely charge forward in your strength training but have loads of obstacles and need to find a way to manage them while still making progress with what little time you have? This episode has got you covered!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Wanna squat big with less knee discomfort? This just might be something you'll find helpful. And here's a link to the video mentioned in the podcast: https://youtu.be/p6zml5Z7ghM

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ever bristle at the fact that you've got boundless ambition but are bound by a minimum of equipment and time? Well fear ye not - I've got you covered. These 7 naughty-but-nice kettlebell combos oughta do the trick. https://youtu.be/VqUHnw0l20I

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are a few truisms about strength that will always be relevant to your journey and to your goals. They are (in no particular order): "In order to be specifically strong, you must first be generally strong" "You get good at exactly what you practice (SAID principle — Specific Adaptations to Imposed Demands)" This episode will show you some of the finest ways I know to ratchet up your strength in short order WITHOUT crushing yourself in the process. On a side note, if you enjoy this episode, please share it on social media OR with someone you know and love (or maybe don't love all that much but want them to become more lovable)

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Believe it or not, there is more to getting stronger than just "pick the weight up and put it down" - whether that be with the iron or your own fair flesh. In fact, there are some ways to order your exercises and workouts that can potentially dole out far greater gains in less time than you thought possible WITHOUT doing more reps or going heavier (something you'll want to do eventually, of course, but don't have to start with right away). I dish on that in this fun-filled episode. Take a listen and give these tactics a try.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode by none other than Chief SFG Brett Jones - one of the original certified kettlebell instructors under Pavel and the man now responsible for the educational protocols in StrongFirst. We talked about a wide array of topics on this episode, including Brett's new and exciting Iron Cardio protocol, which you can learn more about here: Iron Cardio by Brett Jones – Strong And Fit Follow Brett online at Applied Strength

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There's probably no exercise more ignored, more maligned, and indeed more outright HATED than the kettlebell push press. Often viewed as a "cheating exercise", this is actually one of the finest ways to beef up your upper body strength, overcome psychological and physiological plateaus, and build some boulder shoulders and triceps at the same time. Check out this brief demo here: https://youtu.be/cTw46nGhb1U

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ever get tired of making some great progress in your training only to get jacked up and have to start seemingly from square one? It's like being Sissyphus from Greek mythology: stuck rolling a boulder up a hill all day only to watch it tumble to the bottom each night. Well, break that annoying cycle, I say. Start implementing this ideas and all will be better in no time flat.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com That's right, friendo, you can build a lot more strength quickly WITHOUT resorting to silly "hacks" and tricks that require you to dole out a lot of money on dubious supplements. In fact, in general if you look to the old school you'll find a whole host of great methods of getting much stronger in less time. You'll have to work hard, of course, but the results will potentially be out of this world. I dish into 2 such methods in this fine episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com On this episode I am joined once again by my pal Pat Flynn, and the topic is one of utmost importance: building long-term consistency through short-term challenges. Odd and contrary to common sense though it may seem, one of the best ways to get long-term compliance and consistency out of a student is to first achieve short-term compliance and consistency - and there's arguably no better way to do that than with challenges. Listen closely as we dive in on exactly how this works, and how to use it to revolutionize your own life. And check out Pat's upcoming challenge https://www.chroniclesofstrength/kettlebell300

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the best things about kettlebells and calisthenics is the ease with which you can beef up your strength simply by picking the right combination of movements. I dive into that with some real-world examples in this very episode (and check out this video for demos on how to do them all: https://youtu.be/aO93Z92pPM0

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I like to poke fun at the various fitness gadgets and doodads out there - particularly the ab-related ones. But truth be told there is one that stands head and shoulders above the rest; one piece of equipment and one drill that is worth EVERYONE'S time. I dish on that in this episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com On this episode of the Hammer Cast I am joined by Somnath Sikdar - Tae Kwon Do master, BJJ enthusiast, strength training phenom, and successful business owner on how he balances so many of these elements while still creating mega success in all of them. Find him online at http://www.dragongym.com and on instagram at @somnathsikdar

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Let's face it: everybody is obsessed with "hacks" and "short cuts" to get more gains in less time. While most of the paths they chase after in this quest are dead ends, there ARE legit shorter paths to travel down. But make no mistake: you still have to do work! You just arrive at your destination faster than you might otherwise think. I dish on some of these for your military press in this brief but informative episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Believe it or not, sometimes "more" isn't better...it's just more. If you want to GET more out of your workouts without doing endless numbers of reps, this episode will show you how to kickstart that process in no time flat.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There's a lyric in a Toby Keith song that goes "I ain't as good as I once was/ but I'm as good once as I ever was." My question: Who needs that? You need to be good all-around and more than just once - whether that means roughhousing with your kids, doing work around the house, or engaging in your favorite physical activities. Having enough strength for just one noble effort won't cut it - you need to be all-day strong. This episode dishes on that topic and gives you some ideas on how to apply it.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are a lot of old-school strength movements that have fallen out of favor as time has gone on, and this is a big one (so big, in fact, that it used to be considered one of the essential upper body exercises before it was callously tossed by the wayside). Listen in and give it a go for yourself

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode by none other than Master SFG Mark Reifkind - a seasoned athlete, coach, and physical culturist who has been there, done that, gotten the scars, and turned his broken body into a strength-producing machine once again. Find him online at: * Kettlebell Training, Classes, Personal Trainers, Fitness Instructors, Palo Alto, Menlo Park, Atherton, Mountain View, Woodside (giryastrength.com) * Mark Reifkind - YouTube

I'm pumped to announce the launch of my first-ever self-published book, The No BS Kettlebell and Bodyweight Kickstart Program! If you've enjoyed my podcasts over the years, I know you'll love this book. Get your own copy here: https://www.amazon.com/No-Kettlebell-Bodyweight-Kickstart-Program-ebook/dp/B0B8XV9MM6/ref=sr_1_1?crid=2P1OSFD9TIZMR&keywords=the+no+bs+kettlebell+and+bodyweight+kickstart+program&qid=1660133019&s=digital-text&sprefix=%2Cdigital-text%2C65&sr=1-1

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com On today's episode I'm happy to introduce my online student Dr. Justin Schooth - a large-animal veterinarian who - when not rasslin' with cows and horses - is hosting preposterous poundages in his kettlebell and calisthenics workouts. But it wasn't always wine and roses. A lifetime of athletic endeavors combined with a tough-as-nails job hit him with some debilitating physical issues - some so bad that at their worst he could barely sleep. Listen in as we talk about his origin story, his journey to kettlebells, and his triumphal ride out of pain and discomfort and into strength, resilience, and physical domination.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com In this nifty episode I'm gonna show you a few "back door" tricks to increase your strength with the hurryupness. You won't wanna miss it. And here are some video resources for you, to boot: Here's the link to the gymnastics tactic: https://youtu.be/GrRFVi7tQqY And here's the link to the kettlebell drill: https://youtu.be/QjdR1xek-Pc

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There aren't too many "hacks" out there that can help you get stronger faster, but believe you me, friend: these two showcased in this episode are some of the chosen few.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If transforming your body is truly your raison d'etre and no other outcome will suffice, you HAVE to develop every nook, cranny, crevice, and corner of your body - forget about what all the 'gurus' say about certain exercises being pointless or wastes of time. That's horsesh*t. And if there's one bodypart that goes woefully undertrained and underdeveloped, it's the one I talk about in this episode. Listen in and get back into the Gainer Zone.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Frustrated at your stalled strength in your presses, pushups, and more? Feel like your shoulders are more brittle than brutal? Well, don't worry: this episode has got you covered. (Also, this demo video might come in handy for you as well: https://youtu.be/ANJH0JkzmfA)

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If you've been training long enough - no matter how careful you are - odds are you've encountered the ubiquitous 'shoulder pain' issue. Well, fear not - while this episode is no panacea, one thing it WILL teach you is how to use your training itself as a hedge against future issues by including one very cool (and very underappreciated) kettlebell exercise into your repertoire. And to see a demo of this move, click here (and subscribe to my YouTube channel while you're at it, wouldja?): https://youtu.be/XPtTDOdO8WA

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Plateaus: we've all had them, and we all hate them. But how do you OVERCOME them? I dish out a few heaping helpings of plateau smashing on this fine and dandy episode that I am sure you will love so much you'll want to share with all your friends (WINK WINK, NUDGE NUDGE)

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of my favorite deadlift variations for a resilient low back and improved head-to-toe resilience is also one you've probably never even heard of. Well, let's fix that, shall we? This episode dives deep into the topic. And for your convenience, here is a video showing you the ropes: https://youtu.be/98SMUwkVQb0

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Strange though it may seem, sometimes you've gotta do a lot LESS of your favorite exercises to get more of that sweet, sweet strength you're after. I dish on how and why in this mighty fine episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com "Conditioning without strength is weak, and strength without conditioning is lame" - Albert Einstein (probably)

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com My friend Dr. Mike Musselman returns to the show at long last, where he puts to bed some of the myths and mysteries of neck position in your strength training, how to use Original Strength to build superior physical performance, and much more.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com The Soviets got a lot of things wrong: basic economics. Human flourishing. Not running out of food. The list is practically endless. But for a variety of uninteresting reasons, one thing they often got very right was strength training. And the tip I dish on in this episode is so head-slappingly simple, so undeniably potent, you'll wonder how you never thought of it yourself. Take a listen and give it a shot in your own workouts.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Wanna radically ramp up your strength to new heights? You're gonna wanna 'flip the script' on your current training - I'll explain exactly what that means and how to do it in this short but jam-packed episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Love calisthenics? Love summer time? Love workouts that can be done outside in a small amount of time? Then you'll love this short but not-so-sweet workout designed to get you in, out, and STRONG in short order.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com In the fitness world there's a thought experiment that goes a little something like this: "If you only had 15 minutes 2x per week to work out, what would you do?" Your answer will vary based on your wants and needs, but all things considered, if building a classic upper body physique that is as strong as it looks is high on your agenda, this workout just might be what you're looking for...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Big on ambition but short on equipment? Fear ye not, friend - this episode dives into how to build big strength with just one weenie-ish kettlebell.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Frustrated with your seemingly miniscule amount of upper body strength despite all your hard work? Your efforts MIGHT be better placed elsewhere - namely southward, where your ignored and untrained legs await the attention necessary to help you power up your entire body.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Shoulders in need of some revitalization? Try out these two moves and see if you don't feel light years better with the hurryupness! https://youtu.be/mCQAXIYp5dM

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ever been on an absolute roll with your training only to have one little change in your schedule or other circumstances throw a proverbial wrench in your progress? Don't worry - I've got you covered. In this episode I dish on a bodyweight-only workout I did once while traveling and having far less time to work out that - once I was back to my bells - made EVERYTHING feel easier.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Wanna pack on some strength AND muscle? Of course you do. You don't need a huge list of exercises, but rather a skeleton crew of tried-and-true double kettlebell moves will do the trick. I dish on my favorites - the Fab 4 - in this episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ain't no two ways about it, friendo: the kettlebell is one of the most dynamic and interesting implements for strength around. But did you know there are still probably a boatload of drills you've never even heard of, let alone tried? In my humble (but correct) opinion, the one I describe in this episode should be high on your list. Give it a go and let me know how you like it.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I know, I know, "The basics" doesn't exactly sound like a lot of fun when it comes to your training; everybody wants to do cool, ninja stuff. But what if I told you that the KEY to that cool ninja stuff was found not just in the basics, but in the ADVANCED basics? Listen to why on this episode

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com In the ancient world, the Roman legions were the most feared army on planet earth. Not only were they strong beyond belief, but their conditioning was off the charts. How did they get so powerful? There is one movement in particular that they did day in and day out that helped build this real-world strength and conditioning - one that you can easily start doing in your living room. Tune in and find out what it is!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Anchoring your success on motivation is basically like saying "I have to be in a good mood before I can take action". That's pretty no bueno if you ask me! A better approach is fixating on momentum as a means of succeeding. I dish on why in this episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Can there be any greater feeling than getting more than you anticipated? Regardless of whether it's a purchase at a store or your training, we all like to get more for less. Now, make no mistake, you'll ALWAYS have to train hard and smart, but why not get more out of your hard work and increase your abilities in things you've not even practiced? That is the topic of this episode, and it's one you're *not* gonna wanna miss!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Nowadays, the truest status symbol of all is NOT having a big house or a fancy car or any of the other once-common trappings of having "made it" in life, but rather having a body that is lean, muscular, and athletic in your 40s, 50s, and beyond. As Ah-nuld Schwarzenegger himself said, a well-functioning and muscular body is the one thing you can't buy - you must work toward it. If you want to turn heads and induce jealousy, this podcast oughta get you started on the right foot.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com No one has ever said "I wanna move like an old-azz man/lady". So why do so few of us do anything to prevent it? And what CAN be done to move more youthfully without sacrificing our strength along the way? Well, friendo, you're in luck, as I'm gonna dish on exactly that in this episode. Enjoy!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Wanna build "old man strength" at any age? You're in luck, because it's not about your age per se, but rather your choice of physical activities. And for my money, if there's one physical activity you can't afford to skip, it's the one chronicled in this short-but-action-packed episode.