The Hammer Cast

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...

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 oth...

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...

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...

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...

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 ou...

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 movem...

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 n...

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...

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...

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 g...

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. ...

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...

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...

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 streng...

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 doctor...

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...

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...

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 — i...

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 exer...

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...

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