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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 it, lemme tell ya: it’s worth a shot.

Why is that?

There are a couple of reasons - all of which will be revealed on this fine show. Tune in, grab some popcorn, and enjoy. 

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 dream a reality. 

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 following:

I aim to answer exactly that question on this fine episode. Tune in and check it out.

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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).

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 swing the rep ranges that drastically; oftentimes even just a mild change in reps per set can still work wonders)

Why is this important?

Well, wouldn'tcha know it? I cover *exactly* that topic on this issue of the Hammer Cast. 

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. 

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 inherently bad for you. Quite the opposite.

Military pressing is great for the developing shoulders’ strength AND muscle. But anything done mindlessly will hurt your body. Call it the ‘mindless-body connection’ if you will.

So how do you mold a mighty military press without destroying your shoulders in the process? I’m glad you asked, chum. There are a few ways, which (as you have probably surmised) I cover in this fine episode of Ye Olde Hammere Caste.

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.

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Here’s a question I once got:

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 performed first, before moving on to the next exercise.”

Sounds like fun. But is it the RIGHT answer for YOUR needs?

We dive into this on this jam-packed episode of The Hammer Cast. 

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 healthy balance between the two for the best results. Too little variety and you work your way toward boredom and injuries. Too much and you get frustration and zero progress.

I dish on that in this episode

And for your reference, here are video demos of the moves in question:

* Elevated Rolls: https://youtu.be/HUsokoVZxQA 

* Lizard Crawls: https://youtu.be/bO2hJKU1vMQ