PODCAST

The Hammer Cast

Aleks Salkin

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

health & fitness

All Episodes

04:51

Ep. 310: An Epic Bodyweight/Kettlebell Drill for a...

The Hammer Cast ·

2022/11/27

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com It’s no secret that I love kettlebells and bodyweight exercises as much as you do — maybe even a little bit more. But I’ll tell you what, there are 3 things I don’t like about the way most people train bodyweight and kettlebells, and 2 movements - 1 bodyweight, 1 kettlebell - that I DO like for building epic shoulder strength and more. Listen in for the details - you're not gonna wanna miss this one!

07:14

Ep. 309: Build Up To 1.5x More Strength with These 2...

The Hammer Cast ·

2022/11/26

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com “Unfortunately, a lot of people think in terms of just ‘lifting weight’…they’re missing half of the rep (by skipping the negative).” - Dorian Yates, 6-time Mr. Olympia When it comes to getting stronger, there are a number of factors at play. The standard variables that we focus on for programming strength building are: 1) Intensity (amount of weight/level of difficulty of an exercise) 2) Volume (number of

05:08

Ep. 308: How to ‘Cheat and Steal’ Your Way to Greater...

The Hammer Cast ·

2022/11/25

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Some time back I got an awesome email from Jonathan, one of my Inner Circle members, where he talks about how he was essentially able to ‘steal strength’ and perform some intermediate and advanced strength moves without practicing them, thanks to his focus on one of the missing links of strength training. This episode focuses on that "missing link" and how to potentially get similar gains.

06:21

Ep. 307: Building ‘Old Man Strength’ and Lean,...

The Hammer Cast ·

2022/11/24

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com When it comes to strength and physical prowess, nothing quite beats Old Man Strength. You know the type: where a guy (or gal) who looks perfectly unassuming or average has a grip like an industrial vice or can help move a giant, awkward object like a huge antique dinner table or some other huge chunk of furniture seemingly without much strain and without breaking a sweat. I’ve long been working on my old man

05:24

Ep. 306: The ‘Fifth Element’ of Fitness for a Lean,...

The Hammer Cast ·

2022/11/23

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com For many people, the final frontier of their fitness is training their gait pattern. Today I want to continue to talk about that frontier, and go even beyond it, into seemingly esoteric directions (though as you’ll soon see, they’re very much grounded in real, actionable steps). I’m gonna talk a bit about what I consider the “fifth element” of fitness and one of the least-used keys in our quest for a lean,

07:10

Ep. 305: 1 ‘No-Technique’ Move to Improve Your...

The Hammer Cast ·

2022/11/22

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'd be willing to bet evergreen dollars to shiny shekels that the Israelites were some pretty strong mofos after 40 years of wandering in the desert. Why? Because they practiced THIS movement pattern a whole helluva lot during that time. Tune in to find out.

07:18

Ep. 304: How to Maintain Your Favorite Exercises...

The Hammer Cast ·

2022/11/21

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the things I’ve found is that when it comes to crossing over into the next step in their training, one of the most common questions people will ask me is “How do I keep all the strength I built doing X, Y, and Z exercises when moving on to new ones?” Great question. And an easy one to answer. So easy, in fact, that I dive deep into it in this short episode. Listen and enjoy.

07:01

Ep. 303: ‘Move Younger’ While Increasing Your...

The Hammer Cast ·

2022/11/20

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are 3 major things you need to know about flexibility work for better, more youthful movement. I dive into them on this fine episode, which I am sure you're gonna love (you'd better, anyway).

07:15

Ep. 302: How to Work Out More Effectively and...

The Hammer Cast ·

2022/11/19

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com A gal named Kristen Mitchell — a busy mom with a full-time job — wrote to me a while back after finishing one of my free programs, The Anytime, Anywhere Bodyweight Strength Program. It’s an ambitious-but-sensible program I designed that uses only bodyweight exercises at various degrees of intensity with a laser-sharp focus on technique to build strength and fitness safely and surely while providing a guide

04:49

Ep. 301: 3 ‘Stupid Simple’ Ways to Build Strength...

The Hammer Cast ·

2022/11/18

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com Are your workouts feeling stale, boring, and unproductive? These 3 tips might just help you kickstart your long-stalled strength once more.

06:08

Ep. 300: A 9 Minute, High-Rep Leg Workout for Heavier...

The Hammer Cast ·

2022/11/17

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com One of the best (and most ignored) ways of building seriously strong stems (i.e. legs) is through higher rep sets. This might come as a surprise to anyone who has had the idea hammered into their head that low reps are the only way to go, but the truth is quite the contrary. I dish on why (and how) in this fun-filled, jam-packed episode. Here are those videos for reference, too: * https://youtu.be/RF3CGxhauAY

07:07

Ep. 299: A Cool “Old School” Way to Get Up to 28.8%...

The Hammer Cast ·

2022/11/16

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com People are creatures of habit; we tend to find something we like and stick with it. As far as working out is concerned, kettlebells and bodyweight are a great example (and for good reason: they’ll deliver strength, fitness, mobility, and resilience gains for years to come and with relatively low occurrence of injuries provided you know what you’re doing). However, mixing things up CORRECTLY can be one of the best

08:03

Ep. 298: #1 Bodyweight Move for a Bigger Kettlebell...

The Hammer Cast ·

2022/11/15

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com If you’ve been lifting kettlebells even for just a short period of time, there’s one thing you’ve no doubt noticed: overhead pressing is just cool. I still remember over 10 years ago when I first clean & pressed a 24 kg kettlebell over my head. It was a monumental occasion for me - and if you'd like more such monumental occasions, the tips in this episode just might help you build up your own military press

06:21

Ep. 297: 4 Mighty Effective Tips to Rapidly Boost...

The Hammer Cast ·

2022/11/14

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com Kettlebells have a long history among old school strongmen, weightlifters, circus performers, special operators, and countless other tough-as-nails men and women. The reason why is simple: The kettlebell is one of the most versatile tools around for building strength in every nook and cranny of your body. Combine them with bodyweight movements and you’ve got yourself a system that can forge bold new strength and

Ep. 296: A Cruel-But-Kind ‘Strength Capacity’ Workout

The Hammer Cast ·

2022/11/13

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Recently in my articles I’ve talked about a couple of important things you must know for your own long-term strength and health. For best results for life-long strength gains, over the long run you need: 1) ‘General physical preparedness’ a la an intelligent variety of strength exercises 2) Various rep ranges for the exercises in your program While it’s natural that we gravitate toward the exercises that

06:32

Ep. 295: The #2 Kettlebell Pressing Variation You’ve...

The Hammer Cast ·

2022/11/12

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com In the world of kettlebell training, the undisputed king of lifts is the overhead press. In fact, in the “olden days”, long before the bench press was the apple of any gym rat’s eye, the clean and press was THE measure of upper body strength. Still is, as far as I’m concerned. However! There is another contender that at LEAST deserves consideration for the #2 spot. I dish on that in this episode (which you

05:59

Ep. 294: 3 and 1/2 Simple, Proven Tips to Get...

The Hammer Cast ·

2022/11/11

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are a few things people often tell me they want: 1) To get stronger with kettlebells and bodyweight exercises 2) To have a routine that fits their time budget (usually around 20–30 minutes 4–5 times per week) And let’s be honest, this is most of us. So how can we get at least closer to this goal when we have sub-optimal issues to deal with like our sleep, eating, etc? This episode will reveal 3 1/2

04:04

Ep. 293: Build a Barn-Door Back with This...

The Hammer Cast ·

2022/11/10

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I’ve talked recently about several of the key things you need to turn your workouts from sucky to spectacular. Among them were things like training odd angles, getting generally strong before specifically strong, your exercise selection, etc. But just like how you need your vegetables in addition to your steak, you also need exercises you typically ignore or don’t excel at as much in order to get truly

06:24

Ep. 292: 5 Sure-Fire Ways to Revive Your Sucky Workouts

The Hammer Cast ·

2022/11/09

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Let’s talk about your workouts and how to make them less sucky (unless you’re getting the results you want, that is; in which case, keep up the good work). There are usually two primary culprits that lead to you having sucky workouts: 1) Too much variety 2) Not enough variety A paradox, you say? Not quite. As former senior kettlebell instructor Rob Lawrence has said: “I need specificity to get me strong and

06:54

Ep. 291: An ‘Old School’ Gymnastics Technique for a...

The Hammer Cast ·

2022/11/08

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the most unsung ways of building strength is isometric strength and static strength, and one of the best ways to build it is with calisthenics training. In this episode I dish on exactly how to get that process kickstarted in no time flat.

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The Hammer Cast

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