The Hammer Cast

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com In this-here podcastI've compiled a few of my best tips and tricks for stacking strength on strength on strength in your kettlebell and bodyweight workouts. Many of these tips are old-school, tried-and-true strategies that have stood the test of time, while others are personal observations from my 12 year...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com You're in for a treat, friend because in this episode I've got not one, but TWO things for you that will help you crush some workouts. And they won't cost you a dayum thing save for some sweat and hard work! Oh, and you'll have to actually listen to the episode first. Do that and you'll be in like Flynn....

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com I've talked a lot recently about the importance of high-rep exercises as a part of a balanced workout (you thought I was gonna say "balanced breakfast", didn't you?). Low reps are far and away a great go-to, but eventually you'll work yourself into a corner and you'll find that your low-rep strength will...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com You get best at what you do daily - so whether that's sitting on your duff, arguing with strangers on Facebook, or getting jacked and powerful, your daily activities determine your fate over the long term.  Wouldn't it make sense to focus on stuff that's actually going to HELP you though?  I sure think so...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com I'm joined on this episode by none other than the legendary grip sport master, Jedd Johnson. In this jam-packed episode we talk about: * Jedd's origin story: how he got into training, how his early tinkering with strength work helped him improve his sports practice, and how he ultimately stumbled upon gri...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com One of the more common drawbacks of most people's training nowadays is that it's too predictable and formulaic. Yes, you need to do some "boring training" based on tried-and-true programs and old, familiar set and rep schemes (ex: 5 sets of 5 reps) in order to get strong, but as your training progresses,...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com One of the things I've taken note of over the last few years is the relative "sameness" of most people's programs — namely, it's almost always the exact same movements using the exact same set/rep scheme done in the exact same way ad nauseam. Now, don't get me wrong: consistency is important. And you have...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com If you wanna get freaky strong (and why wouldn't you? That's what we're all here for) ya GOTTA get freaky good at your gait pattern.  One of the fastest and EASIEST ways to learn this is with a move that I talk about in this fine episode - one that is good enough to win an award but probably never will an...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com This month marks 12 years (!!!) since I got certified as a kettlebell instructor, and along the way I've trained a lot of people, both in person and online. More than I can count, really. One of the things I've found is that when it comes to crossing over into the next step in their training, one of the m...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Let's face it: nobody wants to move like an old bag of crap.  Yet how often do you actually think about your movement *quality* rather than just movement *quantity*?  This little episode will give you some of my hard-won insights into moving better while simultaneously getting stronger.   

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com There's more to strength training than grinding yourself into the ground - in fact, a LOT more. This is especially important if you have a job, kids, and other responsibilities that constantly call out for your attention. So if you have big ambition but little time to accomplish all that you want to, this...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Wanna get stupid strong in a few stupid simple ways? Well, then you've obviously come to the right place since that's the very name of this episode! Listen in closely and try out these head-slappingly simple methods of increasing your strength so effectively you'll wonder how you ever did without them. 

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com There's no better school to learn from than that of the old school - when methods either proved they worked under the harshest of conditions or they were unceremoniously consigned to the dust heap of history.  One Olympian's methods worked so well that not only did they help him become one of the stronges...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com You have been told that in order to get strong, you MUST lift heavy.  That is the truth, but not the WHOLE truth. Hear why high rep squats just might be the key you need to unlock a whole heaping helping of brand new gains. 

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Just like Indiana Jones had to dodge "3 tests of a most lethal kind" to reach the Holy Grail in  Indiana Jones and the Last Crusade , so, too, are there 3 tips that are lethal for your weakness, but gentle for building strength (well, kinda gentle, you'll still have to work hard).  Find out what those bad...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com If there's one thing I love about kettlebells and calisthenics, it's just how well they mix together in Swoly Matrimony.  Here are just a few of my personal faves (and if you want to see a demonstration, check out the video here: https://youtu.be/aO93Z92pPM0 )

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com You want "secret" drills for eye-popping leg strength and athleticism with just a single kettlebell?  Well, you're in luck, because I'm gonna let the cat out of the bag on this one.  Listen in and enjoy. 

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com I am joined on this fine episode by none other than my friend Pat Flynn of ChroniclesOfStrength.com to talk about complexes, circuts, and chains, oh my! Oh, and we also talk about a ton of other unrelated stuff, like John Wick, the Ip Man movies, the MCU, Star Wars, why the best Philly cheesesteaks are fo...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com When it comes to the military press, true dominance of this move will go a long way toward making you freakishly strong. And while you have to do a lot of reps in order to build a lot of strength, the truth is that if your groove sucks, YOU will suck. This episode will give you some ideas on how to un-fri...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com If you ever needed just a quick and dirty workout to rid you of your weakness and infirmity, "contrast workouts" are a great way to do that.  So what IS a contrast workout?  I dish on exactly that in this action-packed episode. Tune in and test out the workout for yourself. Have fun and happy training! Al...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com It's been said that there's no school like the old school, and nowhere is that truer than with good ol' strength training. Believe it or not, the old schoolers often did such "unbecoming" things that we would now look at as being "beneath us", but many of their strategies have stood the test of time and a...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com When it comes to getting a stronger upper back, one of the finest moves of all is the face pull. All you need is a pair of rings and you're golden. In this episode I talk about why the face pull just might be the missing link your body has been craving, and how to mix it in with your training.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Let's face it: no one wants stick legs: not you, not me, NO ONE. And for as useful as a heavy barbell and a big ol' pile of weights may be, it's not necessary. You can make dynamite gains with just some kettlebells and your own fair flesh. I'll show you how in this episode.  Video references: Hamstring cu...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Would you believe that a great deal of your strength training frustrations might very well be easily solved by simply making one head-slappingly simple tweak to your routine? No guarantees, of course, but I've seen it work more often than not. Listen in and find out what the tactic is. 

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Wanna build some boulder shoulders that fill out your shirts, turn heads, and get respect? Look no further than the movements described in this episode.  (Also, consider switching out the pike pushups for military presses if you lack the mobility/skill to get into position for the movement) Pike pushup: h...