In this episode of the Hammer Cast, I celebrate the 14th anniversary of my journey into calisthenics training by sharing key insights and lessons learned over the years. Drawing from my own personal experience as well as that of my students from around the world, I dish on a comprehensive overview of how to successfully approach calisthenics - not just for short term goals, but for life. Oh, and I also talk about on the upcoming Black Sabbath concert - the LAST and FINAL one ever - which I'm pumped for. (Lastly: get my FREE 9-Minute Kettlebell and Bodyweight Challenge here: http://www.9minutechallenge.com/)

1. Movability is key

2. Learn to FEEL the movement

3. Seek help from people who have struggled, NOT the naturals

4. Embrace the foundations BEFORE tackling the advanced stuff

5. Tension is king, relaxation is queen.

6. Variety is the spice of gains

7. Moderate intensity + frequency + volume = success

8. Progressions mean nothing without prerequisites

9. Lift weights as well (preferrably kettlebells)

10. Use iron game tactics whenever possible

11. Do some basic bodybuilding

12. Seek to bulletproof your joints

13. Alternate times of pure strength & muscle-building

14. Enjoy the process

Ep. 484: 14 Years of Calisthenics, 14 Tips for Guaranteed Gains