PODCAST

The Hammer Cast

Aleks Salkin

A show about strength, health, fitness, learning languages, and becoming a more interesting person.

health & fitness

All Episodes

08:03

Ep. 367: 6 Ways to Kick-Start Your Long-Stalled...

The Hammer Cast ·

2023/01/30

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I field a lot of questions from people who like to work out at home/on their own — both beginner and intermediate in their strength endeavors — and probably the single commonest problem I encounter is that of stalled results. The thing to keep in mind is that your body doesn’t really care about your goals — it only cares about homeostasis (i.e. internal stability). It will only make changes

04:55

Ep. 366: One Small Problem with Kettlebells (and How...

The Hammer Cast ·

2023/01/28

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Before you get too triggered by the headline of this article, let me just start by saying I love the kettlebell. I really, really do. This year marked 14 years since I first picked up a kettlebell, and it has seriously changed my life for the better. It has led me by the hand(le) on some pretty incredible journeys — from enthusiastic student to budding teacher to globe-hopping workshop

08:48

Ep. 365: Is ‘Greasing the Groove’ Any Good for Your...

The Hammer Cast ·

2023/01/27

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com All right, let’s get to the question that is on everyone’s mind (or maybe it isn’t, I don’t know): Is Greasing the Groove any good? Greasing the Groove, in case you didn’t know, is the act of practicing a strength movement throughout the day at VERY reasonable levels. For example, if you could do, say, 10 reps of a given exercise, you would stick between 3–5 reps, and you would do 1 set maybe every 30

06:10

Ep. 364: How to (Almost) Double Your Strength in a...

The Hammer Cast ·

2023/01/26

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com “Life is not a journey. Life is a process.” — Dan Pena Pena is a success coach known as the 50 Billion Dollar Man — a man who grew up dirt poor in East LA and went on to become worth half a billion dollars through grit and determination and has coached so many students to success that their combined net worth is now said to be 50 billion dollars (hence his moniker). Pena’s quote really stuck with me,

05:36

Ep. 363: How to Do Pullups (When You Can’t Yet Do...

The Hammer Cast ·

2023/01/25

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Pullups are, without a doubt, one of the few truly essential exercises. Climbing, hanging, and generally pulling yourself upward is a skill that’s been passed down to us from our ancient forefathers til today. While they needed it for different reasons (climbing to escape predators, climbing to find food, etc) for our purposes the benefits of overhead pulling are in strengthening the back, arms, grip, and

04:38

Ep. 362: Why You Should Crawl for 10 Minutes Straight

The Hammer Cast ·

2023/01/24

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Crawling is one of those rare movements where more really can be better and not just more. There are some caveats to consider, and it’s best to build up to it, but 10 minutes of crawling non-stop is a great goal for just about anybody, and can be scaled to any level of fitness. Best of all, there are a litany of benefits that go along with it. What are those benefits, you ask? Well, I'll tell you all

05:15

Ep. 361: Top Kettlebell Move for Serious Leg Strength...

The Hammer Cast ·

2023/01/23

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com The way you’re squatting is not enough to strengthen your legs. If you’re thinking “them’s fightin’ words!” just hear me out. The way most of us squat is with our feet flat on the floor, a weight (or weights) in our hands or on our back. This is a good start (a great one, actually) and will certainly go a long way in building stronger, more powerful legs. However! There’s more to squatting than just front

06:13

Ep. 360: 3 Heinous (but Effective) Kettlebell +...

The Hammer Cast ·

2023/01/22

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the biggest roadblocks toward gaining serious strength and conditioning is overthinking. It’s a stalling tactic, and is usually used by people who might really want to get fit, but are afraid of pulling the trigger. For the record, I understand why. There are thousands of programs, workouts, and possibilities for your strength, health, and fitness. The more options you have at your disposal, the

06:48

Ep. 359: #1 Bodyweight Move for Brute Strong Back,...

The Hammer Cast ·

2023/01/21

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com My big M.O. in training my students is always to look to old-school, proven approaches to training before I ever even look sideways at something “cutting edge”. The reasoning is simple: 1) If it worked in such adverse conditions as those that prevailed in the 1800s (or hell, 2000+ years ago) then it will certainly work under modern easy living 2) The human body and the processes it is subject to haven’t

05:08

Ep. 358: 3 Ways to Tell if You’re ‘Over-Exercising’

The Hammer Cast ·

2023/01/20

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com We all know by now that modern living is sedentary far beyond what it rightfully should be. So what has society’s answer to this been? Why, exercise, of course! And lots of it. Some would say we don’t exercise enough. I would say I half agree, but we need to define some terms (but on MY terms): Exercise (n): physical activity done in an organized, structured fashion. This differs slightly from the textbook

48:49

Ep. 357: Al Kavadlo and Aleks talk strength, social...

The Hammer Cast ·

2023/01/19

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ep. 357: Al Kavadlo and Aleks talk strength, social media, veganism, and more I'm joined on this fine episode by none other than my pal Al Kavadlo - calisthenics expert, fitness powerhouse, and all around interesting guy. In this episode we have a freewheeling chat on social media, high school gym class, veganism vs. eating meat, and much, much more. (Oh, and Al has a brand-new book coming out about

06:24

Ep. 356: The Worst “Sin” of Fitness

The Hammer Cast ·

2023/01/18

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There’s been a lot of talk recently about the importance of consistency above everything in your training. And you know what? I agree with that. You need to remain consistent. But before you can be consistent, you need THIS. Tune in and find out WTF I'm talking about and why it's so important.

05:40

Ep. 355: 3 Tips for You to (Possibly) Hit a PR Today

The Hammer Cast ·

2023/01/17

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I wanna show you 3 of my favorite go-to tips to help you hit a PR in SOMETHING today. These are universally applicable (i.e. from upper body to lower body exercises and anything in between). If your training has been consistent and you’re not too worn down from work, kids, a nagging spouse, existential dread, or something similar, you may very well find that you’ll be able to crank out an extra rep, put up

BONUS Ep. #6: Helpful Travel Tips to Save Money

The Hammer Cast ·

2023/01/15

This is a sort of avant garde episode, but hear me out: Over the years I've come to realize that I've picked up more than a few tips, tactics, techniques, and strategies to save money on my flights - tips that a great many people might actually find helpful. While I'm not some "travel hacker" or anything of the sort, a few of these pointers might serve you well. Listen in and take notes.

58:52

Ep. 354: David Whitley dishes on the Advancing Man...

The Hammer Cast ·

2023/01/14

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this fine episode by my friend and former Master kettlebell instructor in not one, but TWO organizations...David Whitley (aka 'The Iron Tamer') On this episode, Dave and I take a slightly different, yet mighty important turn toward a topic that touches us all: casting off the shakles of the past to march boldly toward a future that is brighter not just for us, but more importantly for our

05:45

Ep. 353: How To Not Be Like Your Parents

The Hammer Cast ·

2023/01/13

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Henry Rollins, the lead singer of Black Flag and The Rollins Band, once said that “the definition of definition is re-invention” as far as deciding who you are as a person. Your job as an individual is to define yourself FOR yourself — not to rely on the ready-made identity your parents wanted for you (though you may certainly find inspiration in that, as I have). On the strength front, this is more

30:26

Ep. 352: Pat and Yours Jewly dish on how to ACTUALLY...

The Hammer Cast ·

2023/01/12

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com On this fine episode Pat and I dish on how to ACTUALLY succeed at your New Year's Resolutions this year - so 2023 won't be just more of the same for you. Follow Pat online at http://www.101KettlebellWorkouts.com

51:38

Ep. 351: TRANSFORMATION TUESDAY! Rob Pleban on...

The Hammer Cast ·

2023/01/10

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this riveting episode by Rob Pleban - a long-time Hammer Head (i.e. follower of Yours Jewly, the Hebrew Hammer) and even longer time enthusiast for kettlebells, calisthenics, and old-school training from near-forgotten eras (something I'm also very interested in). Listen in as he walks us through his journey to greater strength, health, and physical vitality in his 70s than in his "spring

04:02

Ep. 350: How to Stop Killing Your Success in Your...

The Hammer Cast ·

2023/01/09

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Without question, learning how to avoid common mistakes in your training — mistakes that hold back your gains, frustrate your efforts, and do precious little more than kill your success and take you way off course while your friends surge boldly forward — is a must. And if you’re a busy professional with limited time to work out, you don’t have a lot of time for trial and error — so there’s no sense in

05:28

Ep. 349: The Worst Kettlebell Combo EVER

The Hammer Cast ·

2023/01/07

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ready thyself and steel thy nerves, dear reader, because in this short, no BS article I’m going to show you what is undoubtedly the WORST kettlebell combo EVER. Not because it’s ineffective (it’s highly effective). Not because it’s dangerous (the opposite, in fact) And not because you’ll barely be able to move after (you’ll likely move far better) So why is it the worst? Listen in and find out.

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