The Hammer Cast

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When it comes to strength training, one of the common rallying cries against calisthenics is that you can't use it to strengthen your legs (no one questions bodyweight training's ability to build epic upper body strength, however).

The reality is that that is only partially true.

You absolutely CAN make your lower body stronger with just bodyweight exercises, though you'll definitely get the best results by combining bodyweight and weighted exercises.

Unless you're already strong as an ox (but hopefully prettier), you might need a little help - and I aim to give it to ya.

One of my favorite drills for happier knees and heavier squats is what I like to call the heels-elevated hip thrust (or hip bridge, whatever you wanna call it).

Basically, it works like this: you lay on the floor near some sort of an elevation (a couch works great), and provided you first have your spouse's permission, you put your feet up on the couch and then bridge your hips toward the sky.

It looks a little something like this: https://youtu.be/p6zml5Z7ghM

So what are they good for?

Well, quit reading this description and go listen to the episode already!

On to the million dollar question:

Is creating your own program a waste of time?

My answer is not a hard "yes" or "no", but "probably", and this is why:

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Oh yes indeed, it is that most wonderful time of the year again - CALentine's day! Here are a few tips on how to boost your strength with calisthenics the simple and ALMOST easy way.

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

I'm a big believer in sticking to the basics in your programming — a push, a pull, a hinge, a squat, a gait-pattern movement, and a few other in-between moves like twisting and lunging. This will always come in handy and together all these moves are about all you need to get as strong as you want.

There is, however, a caveat.

While these movements — done in just the standard way — will get you super duper crazy strong (a technical term, obviously) for a very long time, there are a lot of nooks and crannies in your body that they will miss — nooks and crannies that serve as the mortar that ensures that you stay not only strong, but resilient — that is, less prone to injury.

There are a few ways you can address this.

What are these ways?

Listen in and I shall regale thee.

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

Getting strong is important. A lot of people like to focus on "general fitness" (whatever that means) in their training, without realizing that fitness simply means the ability to complete a task. As you have probably figured out by now, just about any task you can think of is a lot easier to complete when you're strong. Hard to argue with that.

Here are a few things you need to keep in mind to get stronger:

(and by "here" I clearly mean "in the episode itself", so stop reading FFS and go listen!)

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

Let's be clear: if you're going out of town for, like, a day or two, no need to worry about missing a workout.

But what if you're going to be out of town for a week, two weeks, or even a month or so?

AND, what do you do if the regular equipment you'd otherwise have access to may be tough to come by? Do you just give up on your gains and slide back to square one?

Hardly, friendo. Pat and I will show you the glorious way forward to Gainsville (not the Florida one, the figurative one) in this fine episode.

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

The title says it all. The episode says the rest. Now go and listen to it!

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

I'm joined on this fine episode by none other than the legendary Tom Morrison - mobility and flexibility expert and all-around Irish gent. On this jam-packed episode we talked about: * His 'origin story', and how he went from a sedentary chap with an insulting nickname given to him by his friends to the 'Flong and Sexible' Chad you see standing before you now * How his journey wasn't all wine and roses, and the literal laundry list of injuries he sustained on his quest to becoming strong, powerful, and resilient * His unique - and highly practical - philosophy on training and gaining, no matter your athletic backround or injury history * His two favorite kettlebell exercises, and why he thinks they're such an amazing tool * A few questions from the listening audience * Much, much more Be sure to follow Tom on social media, and check out his website here: TomMorrison.UK Tom Morrison on getting 'Flong and Sexible' using intelligent mobility training

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

In much the same way that some of the best things in life are free, some of the best bodyweight moves are the ones that everyone ignores because they don't look "sexy". However, if you're looking to do more pullups, more dips, heavier military presses, reduce low-back discomfort, or what have you, the moves I talk about in this mighty fine podcast are just a few that you should try.