The Hammer Cast

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 foo...

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...

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...

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, an...

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 wi...

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...

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...

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...

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 p...

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...

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...

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 wit...

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...

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. Oth...

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-exerc...

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 d...

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'l...

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 ha...

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:...

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 e...