The Hammer Cast
Real strength. No fluff. 514 episodes.
514 episodes and counting. Every week, Aleks sits down with some of the strongest, most experienced coaches and athletes on the planet to bring you no-nonsense training knowledge you can use today.
Ep. 231: Avoid *This* Common Training Mistake and Speed Up Your Gains
September 9, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Just as important as good technique is good programming- and the road to good programming is avoiding many of the obvious pitfalls and road blocks that present themselves along your path – namely spending too much time working out, which is just plain impractical for…
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Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
Just as important as good technique is good programming- and the road to good programming is avoiding many of the obvious pitfalls and road blocks that present themselves along your path – namely spending too much time working out, which is just plain impractical for most.
This episode will show you one easy way to avoid that.
Ep. 230: A Tough-as-Nails, 21 minute Kettlebell/Bodyweight Workout
September 8, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com On this fine episode I dish on a workout that you can do if you're in a time crunch that will hit every nook, cranny, crevice, and corner of your Soft Machine in no time flat (well, 21 minutes to be precise). Here it is:…
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Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
On this fine episode I dish on a workout that you can do if you’re in a time crunch that will hit every nook, cranny, crevice, and corner of your Soft Machine in no time flat (well, 21 minutes to be precise).
Here it is:
Kettlebell: — 5 snatches — 3 single-side front squats — 1 military press to Turkish Get Down Repeat on the other side
Calisthenics— 5 arched scap pull to pullup — 3 step ups per leg — 1 slow pike pushup
Ep. 229: 3 Tips to Make Your Kettlebell Snatch Easier
September 7, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Kettlebell snatch gotcha down? Hitting more plateaus than PRs? Then the 3 tips contained in this-here episode just might be what the doctor ordered. To see them all in action, check out this handy-dandy video here: https://youtu.be/-QClo5Ke6Us
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Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
Kettlebell snatch gotcha down? Hitting more plateaus than PRs? Then the 3 tips contained in this-here episode just might be what the doctor ordered.
To see them all in action, check out this handy-dandy video here: https://youtu.be/-QClo5Ke6Us
Ep. 228: TRANSFORMATION TUESDAY! Josh Boccechiamp on going from 'Dad Bod' to 'Chad Bod'
September 6, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode by Josh Boccechiamp, an online student of mine who sought out my training guidance to help him restore his lost strength and physical function. When we first started working together he could barely even put both arms over his head….
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Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
I’m joined on this episode by Josh Boccechiamp, an online student of mine who sought out my training guidance to help him restore his lost strength and physical function. When we first started working together he could barely even put both arms over his head. Now, he is pressing double 32 kg (70 lb) kettlebells with ease, doing handstand pushups, weighted pullups, heavy front squats, and setting the example for his children that he’s always wanted to. Listen in to his riveting story and you may well be inspired to take new and decisive action in your own life as well!
Ep. 227: A Potent (& Simple) Old-School Workout for Faster Strength Gains
September 5, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Wanna get old school strong WITHOUT having to change your career to that of an old-time strongman? Well, you're in luck: this episode dishes a bit on how to do exactly that. Give the workout a try and let me know how you like it.
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Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
Wanna get old school strong WITHOUT having to change your career to that of an old-time strongman?
Well, you’re in luck: this episode dishes a bit on how to do exactly that. Give the workout a try and let me know how you like it.
Ep. 226: The 2nd Most Effective Ways to 'Stack' Kettlebells & Bodyweight
September 4, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ever wanted to know how you can "stack" your kettlebell and calisthenics training in a way that allows you to potentially make faster gains in less time? This episode aims to show you just one of my wily ways for doing exactly that.
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Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
Ever wanted to know how you can “stack” your kettlebell and calisthenics training in a way that allows you to potentially make faster gains in less time? This episode aims to show you just one of my wily ways for doing exactly that.
Ep. 225: 2 of the Finest Exercises You (Probably) Don't Even Know About
September 3, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
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Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
Ep. 224: Friday Fit Tip: Use 'Jerky Ladders' for Faster Gains
September 2, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the finest ways to get in top shape is to figure out how to do more work in less time while STILL remaining relatively fresh. A great way to do this is with Jerky Ladders, which I describe in great detail here.
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Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
One of the finest ways to get in top shape is to figure out how to do more work in less time while STILL remaining relatively fresh.
A great way to do this is with Jerky Ladders, which I describe in great detail here.
Ep. 223: #1 'Olde Time' Drill for Brute Strength, Bulletproof Back, & Resilient Shoulders
September 1, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I don't know about you, but gimme some of that old time strength and resilience training any day of the week! One of the best ways to do that is with the kettlebell windmill, which I dish on in this episode. Check out a demo…
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Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
I don’t know about you, but gimme some of that old time strength and resilience training any day of the week!
One of the best ways to do that is with the kettlebell windmill, which I dish on in this episode.
Check out a demo here: https://youtu.be/yIZkDNYEM4A
Ep. 222: "Can You Get Stronger Without Heavier Weights/Harder Exercises?"
August 31, 2022
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Can you REALLY get stronger WITHOUT adding more reps, doing harder exercises, or lifting heavier weights? If you play your cards right…yes. Maybe not forever, but it most certainly can be done. I dish on how in this episode. And for your reference, here is…
Show full notes
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com
Can you REALLY get stronger WITHOUT adding more reps, doing harder exercises, or lifting heavier weights?
If you play your cards right…yes. Maybe not forever, but it most certainly can be done. I dish on how in this episode.
And for your reference, here is the sample workout mentioned in this episode:
A1) Military press: 5 reps (@ tempo of 2 seconds up on each rep, 4 seconds down) A2) Pullup: 5 reps (@ tempo of 2 seconds up, 4 seconds down) A3) Front squat: 5 reps (@ tempo of 2 seconds up, 4 seconds down) One set on the minute — rest 1 minute before starting circuit over again. Repeat x 3 Total time: 12 minutes
B1) 10 power swings One set on the minute x 10 sets