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

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com

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 Magazine — Happiness Quarterly

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com

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

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:

• Instagram: @Clifharski
• @Painfreetraining

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

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

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: 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

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: http://www.9MinuteChallenge.com

Have fun and happy training!

Aleks Salkin

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com

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

https://www.instagram.com/gil.reves/

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: https://www.dragondoor.com/products/perpetual-strength-paperback/) - My 9-minute kettlebell and bodyweight challenge (which you can get for FREE at http://www.9MinuteChallenge.com) Now let's take a look at what all we cover in the episode:

1. Introduction and Background (0:00-0:05)

- Aleks Salkin introduces Paul McIlroy - Recap of previous podcast episode - Recommendation of "Perpetual Strength" book

1. 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

1. Volume and Strength Training Principles (0:20-0:35)

- Importance of sub-maximal training - Motor learning and skill development - Building strength through repeated practice

1. Comfort Zone Expansion Method (0:35-0:50)

- Programming principles - Expanding strength across different rep ranges - Strategies for long-term strength development

1. Assistance Work in Training Programs (0:47-1:02)

- Incorporating supplementary exercises - Examples from professional powerlifters - Balancing main lifts and assistance work

1. Isometric Training Techniques (1:13-1:38)

- Types of isometrics - Measuring and programming isometric exercises - Applications in strength training

1. Pop Culture Interlude (1:35-1:45)

- Star Wars discussion - Potential movie sequel ideas

1. Closing Remarks (1:44-1:45)

- Recommendation of Paul's Facebook group - Potential future podcast collaboration

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 => http://www.9MinuteChallenge.com

Have fun and happy training! Aleks Salkin