PODCAST

The Hammer Cast

Aleks Salkin

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

health & fitness

All Episodes

05:46

Ep. 330: #1 Bodyweight Move for Stronger Chest and...

The Hammer Cast ·

2022/12/17

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I’ve been in the kettlebell world long enough to know that there’s only one type of press anyone gives two hoots about: the military press. And you know what? Military pressing *is* great! I like it a lot. But unless you want serious gaps in your strength and pain-filled shoulders, eventually you’re going to have to press in a few other directions. Which directions? Well, tune the frick in and find

07:04

Ep. 329: The ‘3-Speed’ Kettlebell Method

The Hammer Cast ·

2022/12/16

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'll never forget the first time I came in contact with what I know call the 3-Speed Kettlebell Method. It wasn't called that by anyone else, but rather it's a name I derived from what I consider kettlebell training's "3 speeds". Listen in and I'll tell you all about it, friendo.

05:25

Ep. 328: 12-Minute Kettlebell & Bodyweight “Chain of...

The Hammer Cast ·

2022/12/15

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I’m a big believer in two things: 1) Being time efficient during workouts 2) Being energy INefficient during workouts The time efficiency thing is just a given; unless you have boatloads of time on your hands (who does?), you need to plan to get in, out, and noticeably strong in a short period of time. This episode contains just such a plan.

05:51

Ep. 327: Killing the Top 3 ‘Sacred Cows’ of...

The Hammer Cast ·

2022/12/14

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Cows are good for many things: providing fresh milk, turning grass into delicious steaks, jumping over the moon in your favorite children’s book, etc. But one thing they certainly AREN’T good for is being “sacred”. Find out which of the strength world's so-called 'sacred cows' need to be unceremoniously slaughtered by tuning in to this episode.

04:01

Ep. 326: Calisthenics for Strength, Kettlebells for...

The Hammer Cast ·

2022/12/13

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are very few TRULY hard-and-fast rules to strength and conditioning, but there are lots of guidelines. When it comes to those of us who train at home, having some trusty, go-to modes of operation can help you gain more from your workouts. One of those things is using calisthenics for strength and kettlebells for conditioning only. Obviously you don’t have to do this forever, but if you’ve never tried

06:25

Ep. 325: #1 ‘Unknown’ Bodyweight Drill for Serious...

The Hammer Cast ·

2022/12/12

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I’ve noticed two unfortunate patterns in people as they get older who continue to strength train: 1) They get less and less mobile 2) They get more and more tweaks and outright injuries While the above two things are most certainly related to one another, they are NOT related to the discipline of strength training. Or at least they don’t have to be. In this episode I will dish on exactly how to make that

05:26

Ep. 324: Get Strong *Without* Turning Your Training...

The Hammer Cast ·

2022/12/11

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Some time back I went out to dinner with a gal with whom I had a bunch of great conversations over some stellar whiskey-marinated steaks. And given my profession, naturally health, strength, and working out all ended up on the menu of conversation as well. She is a nurse who was working toward her doctorate and was (as you might rightly imagine) busy AF all the dang time. One topic that came up was the

05:59

Ep. 323: The Top Lower Body Moves for Upper Body...

The Hammer Cast ·

2022/12/10

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If you thought you couldn't impact your upper body strength by increasing the strength of your lower body...well, you're sorely mistaken, pal. And your penance shall be to listen to this podcast and take ample notes (oh, and test this stuff out for yourself; I think you'll find it holds true).

04:28

Ep. 322: #2 Most Effective ‘Short Cut’ to Raw...

The Hammer Cast ·

2022/12/09

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are loads of great ways to get stronger and more powerful. Without a doubt, the 2nd best option to effectively increase your strength and power is to arrange your workouts according to DUP — Daily Undulating Periodization. This is simply a way of cycling through the various different rep ranges (3–5/8–12/15–25) to make sure you leave no stone unturned. (And technically speaking, you don’t even have to

03:48

Ep. 321: Why 5x5 Ain’t All That

The Hammer Cast ·

2022/12/08

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Everybody who’s anybody in the world of strength has seen the 5x5 rep scheme before — 5 sets of 5 reps. It’s often touted as the classic — even ULTIMATE — set and rep scheme for building strength and muscle. And yet, as you can see by the title of my podcast, I say it ain’t all that. Tune in and find out some potentially better options for your gains.

05:22

Ep. 320: Top 2 ½ Techniques & Tactics to Mold a...

The Hammer Cast ·

2022/12/07

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Back in the days before bench pressing was the apple of every gym rat’s eye, the military press was the measure of a truly strong man or woman. I’d like to think it still is. Having said that, I’d also like to point out that improving your military press — and especially working toward heavier presses — is a noble path filled with just as many dangers as rewards. And it’s NOT because military pressing is

04:54

Ep. 319: #1 ‘Unsung’ Kettlebell Drill for a More...

The Hammer Cast ·

2022/12/06

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com As much as most people love to pump up their chest or their shoulders or what have you, for my money the mark of a strong man or woman is — without any doubt — a big, powerful back. So, how can YOU get one? Well, listen in, friend, and I will reveal that momentarily.

05:34

Ep. 318: Are Kettlebell Complexes BAD For Your Strength?

The Hammer Cast ·

2022/12/05

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Here’s a question I once got: Are complexes bad for your strength? The answer is — as always — “it depends”. Depends on your goals, depends on whom you ask, etc. First of all, what is a complex? According to Retired Master SFG Geoff Neupert in his book Kettlebell Muscle, a complex is: “…a series of exercises performed in a sequence with the same weight and without rest. All the reps for a given exercise are

04:34

Ep. 317: 2 of the Finest ‘Hybrid Bodyweight’ Moves...

The Hammer Cast ·

2022/12/04

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com As you no doubt know by now, I’m a big fan of bodyweight and kettlebell training — specifically when they’re combined. I know you are as well. The two go together like peanut butter and jelly; love and marriage; alcohol and bad decisions. It’s a hard combo to beat. The problem? All too often, people make one of two mistakes: 1) Too LITTLE exercise variety 2) Too MUCH exercise variety The truth is you need a

05:12

Ep. 316: #1 ‘Old School’ Bodyweight Drill for Serious...

The Hammer Cast ·

2022/12/03

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I’m a big believer in the old axiom “There’s no school like the old school” when it comes to strength training. And when it comes to old school, it doesn't get much older than the move I'm gonna reveal on this episode. For a video demo, click here: https://youtu.be/UgfQhnK0-GY

05:35

Ep. 315: Top 4 ‘Fun-conventional’ Moves for Big...

The Hammer Cast ·

2022/12/02

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com When it comes to building crazy levels of strength on a time budget, I love unconventional exercises. Who wants to be “conventionally strong” anyway? Being freakishly strong is way more fun. And when freakish strength is what you’re after, this episode can show you how best to attain it. Listen in and find out how:

06:01

Ep. 314: How to Get Stronger by Doing FEWER Reps

The Hammer Cast ·

2022/12/01

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There is one axiom that strength coaches and personal trainers alike tend to crow about often: “In order to get strong, you’ve gotta pump up the volume!” (Volume, in this case, means the number of reps you perform) But is that always true? I say nay - and I'll explain what I mean in this fine episode.

06:00

Ep. 313: 14-Minute ‘No Technique’ Kettlebell &...

The Hammer Cast ·

2022/11/30

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I remember years ago having a conversation with a friend of mine about full-body training — that is, training the body as a single unit with a skeleton crew of major head-to-toe strength moves. She could not wrap her mind around the concept. Fortunately, you're not in that position, since you follow me. However, you may still benefit from some deeper full-body training insights - insights which I intend to

05:38

Ep. 312: 3 1/2 “No BS” Ways to Get Stronger...

The Hammer Cast ·

2022/11/29

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Strength is a great and noble pursuit — one that is both an art and a science. Now, in most cases when you want to get stronger, you’re going to look at 1 of 2 things: 1) Starting a proven “cookie cutter” program to reach your specific strength goals 2) Getting a personalized program for your strength goals (I mean, I guess there is technically a 3rd option, which is stalling until you feel so out of shape

05:33

Ep. 311: #1 Most Overlooked Kettlebell Drill for More...

The Hammer Cast ·

2022/11/28

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ever heard that saying “he missed the forest for the trees”? Of course, we all have. When it comes to kettlebell training, a LOT of kettlebell enthusiasts have huge blind spots, namely due to their stubborn refusal to do any movements that were not personally approved of by their guru of choice. But long gone must be those days of artificially limiting yourself to what movements you allow yourself to do, and

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The Hammer Cast

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