The Hammer Cast
A show about strength, health, fitness, learning languages, and becoming a more interesting person.
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499: Old Time Strongman Secrets for Eye-Popping Strength (at ANY age!)
12/09/2025
499: Old Time Strongman Secrets for Eye-Popping Strength (at ANY age!)
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 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
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Ep. 498: Conquer Advanced Calisthenics Skills by Doing THIS 1st
12/08/2025
Ep. 498: Conquer Advanced Calisthenics Skills by Doing THIS 1st
"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 pullups much, much more In this episode I dish on: [0:00:28] Natural Movement and Standardized Exercises Discussion about learning basic movement patterns, balancing standardized exercises with natural human movements, and recommendations such as crawling, carries, and gait pattern work. [0:02:36] Handstand & Prerequisite Example from Social Media [0:05:00] Personal Anecdote: Prerequisites in Practice [0:06:27] Progress with Handstands and Sequential vs. Simultaneous Training [0:09:16] Lunge Program Leading to Improved Pistol Squats [0:10:32] Embracing the Foundations Valuing foundational, repetitive practice (particularly of prerequisites) across fitness skills. [0:11:06] Closing 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
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Ep. 497: Conquer Kettlebell Ballistics by NOT Doing This 1 Common Thing
12/07/2025
Ep. 497: Conquer Kettlebell Ballistics by NOT Doing This 1 Common Thing
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, 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
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Ep. 496: Get Lean the (Almost) Easy Way
12/06/2025
Ep. 496: Get Lean the (Almost) Easy Way
If you're looking to trim up, get lean, and drop some unsightly flab, here are some first steps that will help you toward that end. 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
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Ep. 495: Will Stretching Before Training KILL Your Gains?!
12/05/2025
Ep. 495: Will Stretching Before Training KILL Your Gains?!
There seem to be two sides of the proverbial coin in the fitness world when it comes to stretching: Side 1: it is mission critical that you do it. Side 2: you damn well better not even think about it - especially before you lift! The truth - as you might imagine - is somewhere in the middle. I dish on this in this mighty fine episode. Tune in, chill out, 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
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Ep. 494: Why I Choose Original Strength
12/04/2025
Ep. 494: Why I Choose Original Strength
There are a great many systems out there promising to deliver movement quality - and probably a lot of them can make good on that promise. Even still, this is why I choose Original Strength... 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
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Ep. 493: Kettlebell Superstar Zack Henderson Talks About 'Lift-A-Palooza'
12/03/2025
Ep. 493: Kettlebell Superstar Zack Henderson Talks About 'Lift-A-Palooza'
Get your own free copy of my 9 Minute Kettlebell and Bodyweight Challenge here => 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 On YouTube you can find him at 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
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Ep. 492: Triumph Over Your Environment and Succeed Anyway
12/02/2025
Ep. 492: Triumph Over Your Environment and Succeed Anyway
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: Introduction The Importance of Environment and Personal Habits – [0:02:00] The Influence of Social Circles & Success Sayings – [0:03:30] Torah Talk: Noah’s Righteousness and Decision-Making – [0:05:00] Viktor Frankl’s “Man’s Search for Meaning” – [0:07:30] The power of choice between stimulus and response. 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. 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. 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
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Ep. 491: Is Grip Strength REALLY All It's Cracked Up to Be?
12/01/2025
Ep. 491: Is Grip Strength REALLY All It's Cracked Up to Be?
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
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Ep. 490: How to Take Your Physique From 'Weak' to 'FREAK'
11/30/2025
Ep. 490: How to Take Your Physique From 'Weak' to 'FREAK'
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
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Ep. 489: Carryover - The Secret for MORE Gains with the Same Effort?
11/18/2025
Ep. 489: Carryover - The Secret for MORE Gains with the Same Effort?
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
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Ep. 488: Marc Miller on the Pursuit of True, Lasting Happiness
11/12/2025
Ep. 488: Marc Miller on the Pursuit of True, Lasting Happiness
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: 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
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Ep. 487: My UNCENSORED Opinion About Kettlebell Sport vs. Hardstyle
11/10/2025
Ep. 487: My UNCENSORED Opinion About Kettlebell Sport vs. Hardstyle
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: 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
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Ep. 486: Clif Harski on Smashing Strength Plateaus with Variety, Athleticism, and Fun
10/07/2025
Ep. 486: Clif Harski on Smashing Strength Plateaus with Variety, Athleticism, and Fun
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: 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
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Ep. 485: Train Light, Build MIGHT
10/06/2025
Ep. 485: Train Light, Build MIGHT
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
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Ep. 484: 14 Years of Calisthenics, 14 Tips for Guaranteed Gains
07/02/2025
Ep. 484: 14 Years of Calisthenics, 14 Tips for Guaranteed Gains
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: 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
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Ep. 483: The Badazz History of the Snatch
06/22/2025
Ep. 483: The Badazz History of the Snatch
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: Have fun and happy training! Aleks Salkin
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Ep. 482: Clean Your Way to Heavier Snatches (feat. Gil Reves, StrongFirst Elite)
04/23/2025
Ep. 482: Clean Your Way to Heavier Snatches (feat. Gil Reves, StrongFirst Elite)
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: 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
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Ep. 481: Paul McIlroy Talks Even MORE Secrets of Perpetual Strength!
04/14/2025
Ep. 481: Paul McIlroy Talks Even MORE Secrets of Perpetual Strength!
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: - My 9-minute kettlebell and bodyweight challenge (which you can get for FREE at ) 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
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Ep. 480: What To Train BEFORE You Train Turkish Get Ups
02/24/2025
Ep. 480: What To Train BEFORE You Train Turkish Get Ups
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 => Have fun and happy training! Aleks Salkin
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Ep. 479: TRANSFORMATION TUESDAY! Antoni Poblocki Dishes On How He Achieved His 1/2 Bodyweight 1-Arm Military Press
02/11/2025
Ep. 479: TRANSFORMATION TUESDAY! Antoni Poblocki Dishes On How He Achieved His 1/2 Bodyweight 1-Arm Military Press
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
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Ep. 478: Josh Harris on getting stronger than ever before at age 53
02/05/2025
Ep. 478: Josh Harris on getting stronger than ever before at age 53
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
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Ep. 477: Rules for Calisthenics Domination
02/02/2025
Ep. 477: Rules for Calisthenics Domination
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 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: Have fun and happy training! Aleks Salkin
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Ep. 476: An Exclusive Interview with Hammer Head of the Year Dr. Justin Schooth
01/28/2025
Ep. 476: An Exclusive Interview with Hammer Head of the Year Dr. Justin Schooth
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)
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Ep. 475: 4 Tips for Going From 1 Pullup to 5 - WITHOUT Breaking Your Body Down in the Process
01/05/2025
Ep. 475: 4 Tips for Going From 1 Pullup to 5 - WITHOUT Breaking Your Body Down in the Process
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 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: Have fun and happy training! Aleks Salkin
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Ep. 474: Insider Secrets to CONQUERING Your New Years Resolutions
01/01/2025
Ep. 474: Insider Secrets to CONQUERING Your New Years Resolutions
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 you some of my finest tried-and-true road maps to conquering your goals in 2025. In it I cover: * Secrets to conquering New Year's resolutions 0:00:03 - Most people fail due to acting against their nature - Importance of moving well and being strong 0:02:30 * Being clear on your goals 0:05:00 - Importance of visualization and mental training 0:06:00 - Doing something daily towards your goal 0:07:00 - Prioritizing and deprioritizing 0:08:00 * Focusing on what you can control (process goals) vs. outcome goals 0:09:09 * Avoiding overwhelm by setting low daily commitments 0:13:00 * Setting benchmark goals along the way 0:18:09 * Finding excuses to succeed, not fail 0:22:00 * Importance of finding support 0:26:00 Get the 9-Minute Kettlebell and Bodyweight Challenge at If you liked the episode, be sure to share it with someone who you know would benefit from it!
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*BONUS* Language Master Luca Lampariello Reveals How to REALLY Learn a New Language in 2025
12/31/2024
*BONUS* Language Master Luca Lampariello Reveals How to REALLY Learn a New Language in 2025
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 performance Developing the right mindset, skillset, and organization for effective language learning Luca's language learning academy and its approach to teaching languages The challenges of learning "dead" languages like Latin and ancient Greek Luca's experience learning difficult languages like Japanese The role of flexibility and trial-and-error in language learning Be sure to check him out online at 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: Have fun and happy training! Aleks Salkin
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Ep. 473: Paul McIlroy Reveals the SECRETS of Perpetual Strength
12/23/2024
Ep. 473: Paul McIlroy Reveals the SECRETS of Perpetual Strength
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 fighters Matt Hughes and Robbie Lawler - Predicting Rashad Evans' victory over Chuck Liddell - Natural strength and athletic abilities of Robbie Lawler and his twin brother 3. The importance of variety in training - Historical approach of old-time strongmen - Integration of wrestling, gymnastics, and other forms of training - Modern specialization and lack of overall strength and adaptability - Being 90% good at many things vs. 100% at one specific thing 4. Comfort zone expansion in training - Defining comfort zone expansion - Limitations of training to failure - Benefits of sub-maximal training for long-term muscle growth - Paul's experience with the 40-kilogram kettlebell press - Psychological factors in training 5. Strength cycling and programming - Principles of strength cycling vs. traditional intensity cycling - Importance of training in relative comfort and gradually increasing load - Paul's approach to programming and making strategic adjustments - Role of the central nervous system and making "grand gestures" 6. Practical applications and personal experiences - Applying comfort zone expansion in Paul's own training - Adapting training programs to individual needs - Insights gained from working with different athletes and coaches - Importance of consistency and long-term planning 7. The role of science and art in training - Balance between science and practical experience - Limitations of scientific studies and the need for a holistic approach - Impact of stress and psychological factors on performance - Understanding and applying the underlying principles of strength training 8. Professional bodybuilding techniques and hypertrophy - Ronnie Coleman's emphasis on the lower portion of the lift - Biceps, triceps, and rear delts and their relation to hypertrophy - Barbell curl as the "king" of bicep exercises - Importance of consistent progress over going to failure 9. Loaded stretch and programming - Loaded stretch not the primary driver of hypertrophy - Importance of exercises with high poundage potential - Incremental weight jumps and their impact on programming - Combining various exercises for overall strength and hypertrophy 10. Paradigm shift in training approaches - Lifter A vs. Lifter B and their different training approaches - Lifter B's higher volume leading to greater progress despite lower growth stimulus per set - Challenging the traditional view of training to failure 11. Real-world applications and practical insights - Mail carriers and mechanics as examples of sub-maximal training - Anecdote about chopping trees with an ax - Arnold Schwarzenegger's intuitive training methods 12. Critique of sports science and modern training - Limitations of sports science studies and the need for contextual understanding - Learning from the best in the field, such as Charles Poliquin - Practical, real-world experience in training 13. Historical strength training and its relevance - Impressive feats of old-time strongmen - Necessity of avoiding injury and the conservative approach to strength development - Potential benefits of historical training methods in modern training 14. The role of comfort zone expansion in training - Consistent progress and reduced risk of injury - Adapting training methods to individual needs - Avoiding the pitfalls of overly aggressive training 15. The impact of aging on strength and training - Examples of athletes who improved with age - Adapting training methods to maintain progress as one ages - Importance of consistent progress and training quality 16. The importance of practical training methods - Informing modern training with historical and practical approaches - Critical approach to sports science and a focus on practical insights - Learning from the best in the field and applying practical methods 17. Final thoughts and recommendations - Practical training resources, such as "Perpetual Strength" - Importance of long-term progress in strength development
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Ep. 472: Pat Flynn Gives a Sneak Peak Of His Brand-New Book, Strong ON!
12/19/2024
Ep. 472: Pat Flynn Gives a Sneak Peak Of His Brand-New Book, Strong ON!
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 using lighter weights effectively A cool way Pat has applied a common musical technique to his workouts to amplify their effect for blasting fat and boosting muscle and strength Be sure to pick up your own copy right here: 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: Have fun and happy training! Aleks Salkin
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Ep. 471: Al Kavadlo Dishes on the ULTIMATE Calisthenics Program
12/13/2024
Ep. 471: Al Kavadlo Dishes on the ULTIMATE Calisthenics Program
On 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: The challenges of creating the Ultimate Calisthenics program The role of foundational exercises and proper technique in calisthenics The similarities between the music and fitness industries Challenges and rewards of career changes to the fitness industry The importance of personal responsibility in health and fitness The subscription model in the fitness and medical industries Al's Fortify Training platform and upcoming online summit Much, much more Check out Al's book here: 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: Have fun and happy training! Aleks Salkin
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