Get your own free copy of my 9 Minute Kettlebell and Bodyweight Challenge here => http://www.9MinuteChallenge.com I’m joined on this episode once again by none other than kettlebell superstar Zack Henderson to talk about his annual Lift-A-Palooza event held each year during the last week of January.

Here’s a list of all the fun stuff we talked about (according to the super genius AI cyborg type thing that I politely but firmly demanded to put together a list of topics for you to be able to pick and choose from):

• [0:00:02] Introduction to the episode and hosts.
• [0:00:23] Discussion about nicknames and owning your name online.
• [0:00:50] Acquiring personal domain names and issues with name spelling.
• [0:02:05] The importance and impact of using one’s real name versus a nickname.
• [0:03:18] Screen names, social media identities, and meeting online connections in person.
• [0:04:16] First impressions of meeting people from social media in real life.
• [0:06:19] Tactical size and body image perspectives in fitness.
• [0:07:24] History and organization of the “Lift-a-Palooza” fitness event.
• [0:10:00] Online versus live (in-person) events post-COVID.
• [0:12:12] Structure and promise of Lift-a-Palooza: hands-on experience, guest instructors.
• [0:14:30] Details on guest coaches: Brett Jones (kettlebell training) and Jen Thompson (powerlifting).
• [0:17:57] Do coaches attend each other’s sessions? Conference logistics and memorable past guests.
• [0:19:02] Reflections on last year’s event and interactions between renowned coaches Dan John and Ed Cohn.
• [0:22:35] Changes in fitness culture: from niche to mainstream, impact of social media, and knowledge sharing before the Internet.
• [0:24:16] Visiting iconic gyms, the value of legacy in strength sports, and exclusive education from experts.
• [0:25:34] Social media’s impact on fame and niche celebrities.
• [0:28:13] Comparing attention/fame pre-internet and today, value of in-person learning, and boundaries.
• [0:31:24] The value of deep learning, goal-setting, and fitness as culture.
• [0:32:35] Event logistics: ticket availability and group size at Lift-a-Palooza.
• [0:34:45] Where to find more information: www.ZackHenderson.com, YouTube.
• [0:35:00] Podcast closing remarks and mutual appreciation.

Check Zack out at https://zackhenderson.com/

On YouTube you can find him at https://www.youtube.com/@ZackHenderson

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

It’s easy to blame your environment for your circumstances. But is it really so hard to act positively in spite of them?

I dish on exactly this in this episode:

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1. Introduction

2. The Importance of Environment and Personal Habits – [0:02:00]

3. The Influence of Social Circles & Success Sayings – [0:03:30]

4. Torah Talk: Noah’s Righteousness and Decision-Making – [0:05:00]

5. Viktor Frankl’s “Man’s Search for Meaning” – [0:07:30]

   • The power of choice between stimulus and response.

6. Learning Languages in Non-Conducive Environments – [0:09:41]

   • My experience learning Italian and Hebrew.
   • Building consistency through daily, small commitments.
   • How environment can both help and hinder language learning.

7. Environmental Influence on Fitness Goals – [0:12:00] (approximate)

   • Strategies for finding excuses to succeed with fitness in challenging environments.
   • The story of a women’s fitness group in Jerusalem and daily micro-commitments.

8. Final Motivation – [0:16:00]

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

Over the past few years (more, really) there has been a discussion over the seemingly outsized importance of grip strength for not just your overall strength, but also your longevity.

But is it really true?

What impact DOES grip strength have on your overall strength, health, and longevity?

I give you the must-know info in this short podcast.

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

Let’s face it: even though strength, youthful athleticism, and pain-free movement may be your top priorities, EVERYBODY wants to look good as well.

Fortunately, it ain’t an either/or proposition. You CAN have it all. I dish on how in this episode.

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

On this episode I dish on the power of CARRYOVER to make your training more effective, time efficient, and frankly fun (who DOESN’T like getting more gains for their efforts?)

Tune in and enjoy. 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 on this episode by Marc Miller: founder of Happiness Quarterly Magazine and The Gunnar Project – dedicated to helping children and young adults learn to find happiness outside of the constant dopamine drip of their cell phones, social media, and other modern-day pursuits. In this episode we discuss:

• [0:02:40] Marc Miller’s Origin Story and the Gunnar Project
• [0:05:40] Concept of Happiness vs. Happy (“happy” vs. “happiness” and brain chemistry)
• [0:11:02] The Role of Social Media and Dopamine in Modern Happiness
• [0:14:00] Strategies to Reduce Screen/Phone Addiction, Living in the Moment
• [0:19:11] Self-Image, Present Living, and Psycho-Cybernetics
• [0:22:52] Generational Wisdom, The Phone in Our Lives, and Societal Conditioning
• [0:25:13] Human Attention, Peer Pressure, and Social Fears
• [0:28:02] In-Person Connection, Phone as a Tool, and Moderation
• [0:31:59] Building Skills for Moment Awareness and Happiness
• [0:36:06] Parental Advice on Encouraging Happiness in Kids
• [0:38:35] Conclusion and Resources: Happiness Quarterly Magazine

Check out The Happiness Project online at Magazine — Happiness Quarterly

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com

Despite its ancient origins, the kettlebell has managed to stand the test of time as a strength and conditioning tool par excellence – even inspiring the creation of a sport organized around the tool.

For the past few decades, many kettlebell sport practitioners have taken it upon themselves to not just dismiss, but actively and consistently badmouth Hardstyle – the kettlebell training style pioneered by the Father of the Modern Kettlebell Revolution, Pavel Tsatsouline, a former SPETZNAZ physical training instructor and founder of the Russian Kettlebell Challenge and later StrongFirst.

But do their arguments have any merit? And which style is REALLY the best?

I dive into this and a number of other topics on this very episode. In it I cover:

• History of Kettlebells: Ancient origins from Iran, China, and Greece
• Kettlebell Sport vs. Hard Style: A comprehensive comparison
• Origins of Kettlebell Training in Russia
• Legendary Strength Athletes and Their Kettlebell Training
• The Development of Kettlebell Sport Competitions
• Pavel’s Hard Style Kettlebell Methodology
• Athletes Trained Using Hard Style Techniques
• Critique of Kettlebell Sport Enthusiasts’ Attitudes
• The Versatility of Kettlebell Training for Different Fitness Goals
• Historical Use of Kettlebells for Strength and Conditioning

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

I’m joined on this episode once again by none other than Clif “No Need For a Nickname” Harski.

We covered a boatload of ground on this one – so much so you might even want to whip out your favorite notebook and pencil to take some notes as you listen.

Here’s a sneak peek at what all we covered:

0:06:16 – Kettlebell Training Techniques

• Cliff’s double snatch with 44 kilo kettlebells

• Discussion of kettlebell training complexity

0:08:42 – BA Method of Training

• Explanation of Be Able, Be Athletic, Be Adaptable approach

• Importance of variety in strength training

0:13:37 – Real-World Strength vs. Gym Strength

• Discussion of athletic movement and adaptability

• Indiana Jones analogy for strength training limitations

0:17:15 – Injury and Training

• Cliff’s knee injury and kettlebell training approach

• Maintaining athleticism through specific training

0:44:55 – Training Philosophy

• Discussion of minimalist vs. varied training approaches

• Importance of trying new training methods

0:55:38 – Kettlebell Community and Certifications

• Discussion of RKC, Strong First, and kettlebell training evolution

1:01:21 – Single Leg and Bulgarian Training

• Cliff’s experience with Bulgarian cleans

• Benefits of single-leg and power training

Follow Clif online at:

• Instagram: @Clifharski
• @Painfreetraining

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

In this episode I dive into how to use LIGHT training to build some serious MIGHT.

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

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