The Hammer Cast

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...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Frustrated by how you always seem to make such great progress at the beginning of a new workout routine, yet struggle to keep your strength gains coming as the weeks and months go by? Let me assure you: you are not alone.  Fortunately, you can often KEEP doing those same exercises you love and get even be...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Scenario time: let's say you've spent a good deal of time working up to some mighty meaty strength gains in a particular movement, but the time has come for you to take the reigns of a new program that you really like, so you are now stuck with the dilemma: How do you maintain your gains while changing ho...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Believe it or not, high reps just might be the key to reinvigorating your heavy strength training. If you haven't tried it - or even considered it - this mighty fine episode will show you the ropes.  

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com If you want to get life-long strong, every inch of your body must be strong - NOT just those beach muscles of yours. This episode will show you how to build some much-needed 'deep strength'

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com While it's true that if you want to get better at military presses you'll need to do quite a few presses, it's equally true that if ALL you do is military presses, you'll probably stall out and get frustrated by plateaus more quickly than if you were to mix up your training now and again. This episode wil...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Is there any better kettlebell exercise for strength, muscle, explosive power, and all-out athleticism than the double kettlebell clean and jerk?  Don't even bother trying to give a response because the answer is NO. Listen in to why they are so great on this episode here. And for a video demo, you can't...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Wanna get a freakish amount of strength packed into your body? Of course you do. Try out this workout (and listen to the episode for the details of how to do it right) Part 1: low-rep strength 5 pike pushups with feet elevated 5 L-sit pullups 5 Pistol squats per leg 5 L-sit leg raises 5 Back bridge pushup...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Wanna know what to do with your lighter kettlebells and easier bodyweight exercises to KEEP getting stronger WITHOUT going crazy on adding more volume, more density, or heavier weights?  This episode dives into an old-school technique that you just might find to be the key you needed to get ahead. Tune in...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com Believe it or not, not every exercise has some super specific technique you have to learn in order to do it properly. Inf act, some have close to none at all!  And wouldn't you know it? Those are often the exercises that give you the biggest bang for your buck. This episode dives deep into just one such e...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com I'm joined on today's show by Lina "The Machina" Eveby to talk about her steady transformation from 'weak' to 'freak' with the help of kettlebells, calisthenics, and the programs of Yours Jewly. Hear how she has worked through never damage, muscle atrophy, and various other difficult circumstances to ulti...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com If you wanna break your PRs, eventually you're gonna have to realize you might need to break some rules. And not the iron-clad rules or principles of strength training. Oh, no! I'm talking about the "rules" that exercise ideologies like to place on your training regardless of their utility. This episode d...

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here:  http://www.9MinuteChallenge.com In order to do more pullups, you must do more pullups. But let's say you're stuck at just a few measley reps and no matter what you do you just can't seem to add any more to your all-out best set. Are you stuck forever in pullup purgatory? Not quite, friend. The simple rep scheme I divulge in this fine ep...