The Hammer Cast

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

At the dawn of the modern weight training movement, one exercise quickly arose (pun intended) to prominence among the pioneers of the jolly ol' game of taming the iron:  The one-arm snatch. From barbells, dumbbells, and eventually kettlebells, it has found a place in the training of just about every serious trainee.  And if you're not currently training it seriously?  Well, this episode just might light that fire you need under your tush... On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it’s just 9 minutes long, and it’s designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it’s free. How free? I’m talkin’ freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com I'm joined once more by my friend Gil "The Beast from the Middle East" Reves to talk about the most underrated (and overlooked) kettlebell movement of them all: THE CLEAN. Gil has done arguably more to master the clean than just about anybody else, and he has the spectacular results to show for it.  In this episode we discuss:  Importance of the kettlebell clean in martial arts and defense positioning Benefits beyond just moving the bell to the rack position Improving overall strength, technique, and movement quality Gil's Clean Training Journey: Focused on double kettlebell cleans with 40kg bells Progressed from 150 to 400 weekly reps Reached 200 reps in a single session with 40kg bells Unexpected Benefits: Improved double snatch performance without direct snatch practice Enhanced back health and posterior chain strength Better timing and control in ballistic lifts Increased grip strength Improved endurance with lower intensity compared to snatches Performance Gains: Went from 32kg to 40kg double snatches Maintained clean technique with 48kg bells Developed better arc control and bell path Follow Gil on Instagram => @gil.reves https://www.instagram.com/gil.reves/ 

Lightning has struck ONCE MORE, and the Hebrew Hammer and Paul “Big Mac” McIlroy are back under one proverbial roof once more to talk about some more of Paul’s most hard-hitting, no BS insights into how to keep the Gain Train constantly rolling into the station year after year, decade after decade. If you haven’t already, I will encourage you once again to get: - Paul's new book "Perpetual Strength" (which you can - and should - check out here: https://www.dragondoor.com/products/perpetual-strength-paperback/)     - My 9-minute kettlebell and bodyweight challenge (which you can get for FREE at http://www.9MinuteChallenge.com)  Now let’s take a look at what all we cover in the episode:   Introduction and Background (0:00-0:05) - Aleks Salkin introduces Paul McIlroy - Recap of previous podcast episode - Recommendation of "Perpetual Strength" book Relative vs. Absolute Strength (0:09-0:20) - Definitions and examples from weightlifting - Comparison of strength across different body weights - Powerlifting and Olympic lifting case studies Volume and Strength Training Principles (0:20-0:35) - Importance of sub-maximal training - Motor learning and skill development - Building strength through repeated practice Comfort Zone Expansion Method (0:35-0:50) - Programming principles - Expanding strength across different rep ranges - Strategies for long-term strength development Assistance Work in Training Programs (0:47-1:02) - Incorporating supplementary exercises - Examples from professional powerlifters - Balancing main lifts and assistance work Isometric Training Techniques (1:13-1:38) - Types of isometrics - Measuring and programming isometric exercises - Applications in strength training Pop Culture Interlude (1:35-1:45) - Star Wars discussion - Potential movie sequel ideas Closing Remarks (1:44-1:45) - Recommendation of Paul's Facebook group - Potential future podcast collaboration  

Ep. 480: What To Train BEFORE You Train Turkish Get Ups On this episode I discuss the importance of training foundational movements and exercises BEFORE attempting Turkish get-ups at all - let alone trying to go heavy. In addition to patience, proper instruction, and all that jazz, one other thing that will likely help you a great deal is my 9 Minute Kettlebell and Bodyweight Challenge.  Using some of the movements found in this challenge, Louis Toh (who has been a guest on the show), improved his Turkish get-up from 24 kg to 32 kg (53 lb to 70 lb) by focusing on these movements. Snag your own free copy here => http://www.9MinuteChallenge.com    Have fun and happy training!  Aleks Salkin

In this episode, I  welcome Antoni Poblocki to discuss his impressive strength achievements, particularly his recent half-bodyweight press of 40 kilograms. Antoni shares how he discovered my work through a friend's recommendation and his journey into kettlebell training. He also discusses his passion for historical reenactments, focusing on the early medieval ages in Europe, and how that has influenced his physical training. Antoni explains the evolution of his kettlebell training, from group sessions to individual work at home, and the strategies that helped him achieve his recent pressing milestone. Looking ahead, he outlines his plans to potentially complete the SFG2 certification and participate in a challenging "Top Team" competition in Poland. Throughout the conversation, Antoni and I explore the cultural and historical significance of strength training, particularly in the Polish context. Topics: 0:00:02 Introduction and Guest Introduction 0:02:16 Anthony's Discovery of Aleks' Work 0:04:19 Anthony's Involvement in Historical Reenactments 0:11:56 Kettlebell Training and Polish Culture 0:16:44 Anthony's Approach to Kettlebell Training 0:20:15 Anthony's Recent Half-Bodyweight Press Achievement 0:25:48 Anthony's Future Training Plans 0:28:39 Closing Remarks   If you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it’s just 9 minutes long, and it’s designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it’s free. How free? I’m talkin’ freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode once again by none other than Josh Harrs: One of my long-time Inner Circle students and the inaugural Inner Circle Member of the Year. Join us as we discuss how he's gone from "strong" to "stronger than ever" at the tender age of 53. In this episode we cover:  0:01:36 Josh Harris' best training year at age 53 0:02:54 Balancing different training disciplines 0:07:46 Adapting training programs for personal goals 0:11:15 The impact of Original Strength training 0:16:08 Combining different training methods 0:19:02 The importance of variety in training 0:25:09 Achieving personal fitness goals with the Power Up Your Press program 0:31:50 The role of the Inner Circle in long-term training success 0:45:41 Final thoughts and future goals

Here are a few videos of examples of PROPER form for pushups and one-arm pushups:  Pushups => https://youtu.be/iss7Ssiw828?si=d2E1iKBbHgREk8kN  One-arm pushups => https://youtu.be/U-Hm3ApX3b0?si=9Q97Dpk5coy8pJ2R  If you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it’s just 9 minutes long, and it’s designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it’s free. How free? I’m talkin’ freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode once again by none other than Dr. Justin Schooth: One of my long-time online students and the inaugural Hammer Head of the Year. Join us as we discuss how he's gone from injured and in agony to so freakishly strong, fit, and resilient that the young men on his volunteer lifeguarding post have earned a newfound respect for his outsized level of physical prowess  (while also keeping his daughters' boyfriends on notice!)  * Justin's Introduction and Hammerhead of the Year Award (0:00 - 2:11) * Justin's Journey into the Hammerverse (2:12 - 6:55) * Overcoming Elbow Problems and Training Adaptations (6:56 - 10:55) * Justin's Training Background and Career Impact (10:56 - 14:37) * Balancing Family and Training (14:38 - 19:32) * Training Methods and Philosophies (19:33 - 23:40) * Future Goals and Achievements (23:41 - 28:24) * Final Thoughts and Advice (28:25 - 33:55) * Conclusion and Acknowledgments (33:56 - 34:41)

On this episode I answer an email from a fan asking how to blow past that seemingly insurmountable single pullup he's stuck at so he can get all the way to a mighty (and achievable) five reps.  Video footage of movements mentioned in this episode: Hanging: https://youtu.be/ZjlOujJtFfo?si=ggkJ5SUVzcTRmV_m Bodyweight Rows: https://youtu.be/fUBOKvXp2fw?si=kN7GukL9uxKCELYC  YTWLs: https://youtu.be/cGI-gqbqe1Q?si=l72QMOlUYfI9uRqJ  Jackknife Pullups: https://youtube.com/shorts/WgVhGC2QCdg?si=CMF2uZY4XU2EgSer  On that note, if you like training that: · Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge. As the name indicates, it’s just 9 minutes long, and it’s designed to be done WITH your current workouts – NOT instead of them. Even cooler: Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more. And best of all, it’s free. How free? I’m talkin’ freer than the 4th of July, my friend. Get thee thine own copy here:  http://www.9MinuteChallenge.com  Have fun and happy training! Aleks Salkin