Ep. 484: 14 Years of Calisthenics, 14 Tips for Guaranteed Gains
Release Date: 07/02/2025
Ep. 506: Only Got 6 WEEKS to Get Jacked and Lean? Do THIS:
The Hammer Cast
Only got 6 weeks to get Swole by Summer? This episode will show you EXACTLY what to do: [0:00:03] Six-Week “Get Jacked and Lean” Question Framing the core question: what to do in six weeks to look impressive at the beach/pool Brief expectation-setting: six weeks is enough for noticeable change, not total transformation [0:01:00] Introduction to Aleks (“Hebrew Hammer”) & Training Background Aleks’ personal training experience since 2010 Specialties: kettlebells, calisthenics, natural human movement, old-school bodybuilding, “True Grit” Philosophy: most answers are...
info_outline
Ep. 505: "Iron Tamer" Dave Whitley on Why YOU Should Be Bent Pressing
The Hammer Cast
Get my 9 Minute Kettlebell and Bodyweight Challenge HERE => On this most glorious of episodes, Dave Whitley returns so we can talk about: Light banter about SNL host jackets and writing our cats in for president (note: in 2028, please write in Ozzy PAWSbourne, I insist) Why the Bent Press Matters Dave’s role in the modern revival of the bent press Being called the “father of the modern bent press movement” Social media reactions: from high praise to harsh criticism Using the controversy as a practice in emotional balance and perspective Historical...
info_outline
Ep. 504: Clif Harski on Building TRUE Athleticism with Kettlebells
The Hammer Cast
Get my 9 Minute Kettlebell and Bodyweight Challenge HERE => On this splendiferous episode with the great Clif Harski we dig deep into: Limitations of Only Training the Fundamentals Critique of the “inch wide, mile deep” philosophy when it becomes a narrow trench Analogy of digging a foundation but never building the house Indiana Jones / Holy Grail analogy for strength that only works under ultra-specific conditions Over-Reliance on the “Big Six” Kettlebell Lifts Why double front rack squats aren’t the ultimate lower-body lift for strong...
info_outline
Ep. 503: What To Do If You Can't Crawl
The Hammer Cast
Sometimes, despite your ambitions, your body simply pushes back against your attempts to get stronger. For some exercises finding an alternative is easy. For instance, if your shoulders can't yet handle military presses, you can always knock a home run out of the ballpark with pushups and lay the foundation for military pressing strength later on down the line. But what do you do when you can't do even the most fundamental of movements, like crawling? I give some insights on how to work around - and then barrel through - this conundrum in this short episode. On that...
info_outline
Ep. 502: How to Train - and GAIN - When Your Job's a Pain
The Hammer Cast
Got a labor-intensive job? Good news: you can still train and make gains. You just have to approach your training correctly. This episode will tell you how. 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...
info_outline
Ep. 501: The Kettlebell World Bids Farewell to a Legend
The Hammer Cast
Today we bid farewell to a legend in the kettlebell world, without whom the entire movement almost certainly would've petered out and faded into fitness obscurity more than two decades ago. I give my thoughts about it on 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...
info_outline
Ep. 500: Why I’m not the least bit worried about ‘AI coaching’
The Hammer Cast
In this episode I dish on: [0:02:00] Seppuku & Why Machines Can’t Make Poetry [0:03:00] Is AI Going to Replace Coaches? [0:04:30] Why Programming Is More Than an Algorithm [0:05:40] Real-World Coaching Example [0:06:20] Psychology & the “Rationalizing Animal” [0:07:10] AI Coaching Fails: Pistol Squats & Kettlebell Swings [0:08:30] Content “Inbreeding” & Soulless AI Output [0:09:40] Human Connection & Why Clients Choose Coaches [0:11:00] Being “AI-Proof” as a Trainer [0:12:00] Strength Legends & Experience vs. Science [0:14:00] My...
info_outline
499: Old Time Strongman Secrets for Eye-Popping Strength (at ANY age!)
The Hammer Cast
Wanna get freakishly strong like the Cirque du Soleil acrobats or old time strongmen? I dish on how to do exactly that in this episode. 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...
info_outline
Ep. 498: Conquer Advanced Calisthenics Skills by Doing THIS 1st
The Hammer Cast
"Eliminate frustration and speed ahead." Who doesn't want this? When it comes to strength training - and calisthenics in particular - many ambitious and well-meaning enthusiasts jump right into a laundry list of progressions... And fall flat on their tushes. If you want to feel like you're positively speeding through the various and sundry progressions that lay at the heart of each and every advanced calisthenics movement, you must first dominate their prerequisite movements. This is the sure-fire path to things such as: One-arm pushups Pistol squats Nigh on effortless...
info_outline
Ep. 497: Conquer Kettlebell Ballistics by NOT Doing This 1 Common Thing
The Hammer Cast
If you want to radically speed up your mastery of the ballistic kettlebell lifts - no matter WHERE you are in your training journey - you need to throw conventional training tactics out the window and use a sleek set of little-known drills to amp up your mind-muscle connection almost instantly. My best-selling book, Tamers of the Lost Arc, can show you how. Check it out here => https://a.co/d/a1cNsCl 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,...
info_outlineIn 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