Ep. 471: Al Kavadlo Dishes on the ULTIMATE Calisthenics Program
Release Date: 12/13/2024
Ep. 480: What To Train BEFORE You Train Turkish Get Ups
The Hammer Cast
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...
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Ep. 479: TRANSFORMATION TUESDAY! Antoni Poblocki Dishes On How He Achieved His 1/2 Bodyweight 1-Arm Military Press
The Hammer Cast
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...
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Ep. 478: Josh Harris on getting stronger than ever before at age 53
The Hammer Cast
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...
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Ep. 477: Rules for Calisthenics Domination
The Hammer Cast
Here are a few videos of examples of PROPER form for pushups and one-arm pushups: Pushups => One-arm pushups => 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...
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Ep. 476: An Exclusive Interview with Hammer Head of the Year Dr. Justin Schooth
The Hammer Cast
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...
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Ep. 475: 4 Tips for Going From 1 Pullup to 5 - WITHOUT Breaking Your Body Down in the Process
The Hammer Cast
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: Bodyweight Rows: YTWLs: Jackknife Pullups: 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...
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Ep. 474: Insider Secrets to CONQUERING Your New Years Resolutions
The Hammer Cast
It's the New Year. You're feeling newly invigorated and determined to make this your best year ever. If you're like most people, your fitness goals play a key role in your overall plans to better yourself; and why wouldn't they? After all, physically taking action is the key to achieving anything in your life. What better representation of your determination is there other than to take the reigns and make mad gains? Yet if you're like most people, odds are you're at risk of FAILING your New Year's goals within months, if not weeks. Well, I say F that. This episode will give...
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*BONUS* Language Master Luca Lampariello Reveals How to REALLY Learn a New Language in 2025
The Hammer Cast
I'm joined on this episode by none other than bona fide polyglot (i.e. speaker of many languages) and master language teacher Luca Lampariello - founder of the SMART Language Learning Academy and speaker of 15 languages (10 of them at a fluent level). In this episode Luca and I talk about: Luca's origin story and early struggles with language learning The differences between acquiring a language vs. learning a language The importance of comprehensible, interesting, and acquisition-rich input for language learning Avoiding the "grammar trap" and focusing on communication over...
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Ep. 473: Paul McIlroy Reveals the SECRETS of Perpetual Strength
The Hammer Cast
Hot diggity dayum, this was one HECK of a jam-packed episode. It's also my longest to date, and for good reason. Paul and I dove deep into a topic near and dear to both of our hearts: building perpetual strength 1. Introduction and book promotion - Paul's new book "Perpetual Strength" (which you can - and should - check out here: - Aleks's 9-minute kettlebell and bodyweight challenge (which you can get for FREE at ) 2. Paul's background and early experiences - Martial arts and strength training - Experiences with UFC...
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Ep. 472: Pat Flynn Gives a Sneak Peak Of His Brand-New Book, Strong ON!
The Hammer Cast
I'm joined on this episode by my ol' pal Pat Flynn to talk about his epic new book, Strong ON! In this episode we talk about: Release of Pat Flynn's new book "Strong On: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility" Defining minimalism properly, not just as "doing very little" The benefits of kettlebell training as a "fitness generalist" approach Incorporating creativity and principles from other disciplines (like music) into workout design The importance of making fitness enhance your life, not consume it Examples of Pat's "Flynnimalism" approach...
info_outlineOn this episode of The Hammer Cast, Aleks and Al Kavadlo discuss Al's new book, "Ultimate Calisthenics," which is the culmination of his life's work in fitness.
The program includes a full book and over 50 video tutorials, covering exercises with minimal equipment like parallel bars, rings, and an Ab wheel.
We also discuss:
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The challenges of creating the Ultimate Calisthenics program
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The role of foundational exercises and proper technique in calisthenics
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The similarities between the music and fitness industries
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Challenges and rewards of career changes to the fitness industry
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The importance of personal responsibility in health and fitness
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The subscription model in the fitness and medical industries
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Al's Fortify Training platform and upcoming online summit
- Much, much more
Check out Al's book here: Ultimate Calisthenics | Bodyweight Training Program by Al Kavadlo
And if you're keen to strengthen your Soft Machine, my 9-Minute Kettlebell and Bodyweight Challenge might be right up your alley.
- It only takes (wait for it) 9 minutes to do it
- It's tough enough to make you sweat, gasp for air, and pause to let your mind, muscles, and manly might catch up - but gentle enough to be done DAILY
- It works as the perfect finisher or in-between-day workout for any program you're on (even the toughest ones out there)
Plus, it's totally free. What's not to love?
Check it out here: http://www.9MinuteChallenge.com
Have fun and happy training!
Aleks Salkin