The Hammer Cast

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: https://www.9MinuteChallenge.com

Have fun and happy training!

Aleks Salkin

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

[00:00:03] Martial arts monk & isometrics: John's origin story, 80s martial arts culture, and his first "punishment" isometrics with horse stance and phone books.

[00:04:47] Old-school dojo toughness & structural strength: Kyokushin stories, harsh training in Japan, long stance holds, slow kata, and building "martial power" and real-world toughness.

[00:08:51] Slow is smooth, smooth is fast: Why modern "fast results" culture misses the point, GSP's ultra-slow drilling approach, and how slow, perfect reps hardwire skill and power into the nervous system.

[00:15:55] Bruce Lee, Russian systems & the birth of modern functional training: Bruce's daily isometrics, Bob Hoffman influence, Ross training, early Systema exposure, and discovering kettlebells via a Russian named Oleg.

[00:25:51] Systema-style isometrics, breathing & body hardening: 5‑minute fist push-up holds, burst breathing to clear tension and lactic acid, learning to "breathe through the hit," and becoming like an "inflated tire."

[00:31:44] Isometrics for joints, tendons & older lifters: Using wall sits and positional holds to strengthen connective tissue, eliminate sticking points, and the 80-year-old client doing full pushups and 35 lb kettlebell swings.

[00:38:04] Martial arts as the original functional training: How life-and-death combat shaped stance work, breathing, and isometrics; mind–body "internal power" concepts; and why true "functional" means "can this save your life?"

[00:41:41] How to start isometrics today + John's resources: The wall press drill explained, internal focus vs "just pushing a wall," the Isometric Warrior Training Guide, the Isometric Forge 21‑day course, and how to get John's free books and emails.

Check Jon out online at:

Free Iron Body Daily Eight Exercise Guide: https://warrior-fitness.lpages.co/iron-body/

Free copy of Jon's book, Warrior Fitness: Conditioning for Martial Arts: https://warrior-fitness.lpages.co/wfbook/

Website: https://warriorfitness.org/ Facebook: https://www.facebook.com/jon.haas.54 Insta: https://www.instagram.com/haasjon/ X: https://x.com/WarriorCoachJon Youtube: https://www.youtube.com/@WarriorFitness1 And Bio: My name is Jon Haas. I'm the founder of Warrior Fitness Training Systems, as well as a certified Underground Strength Coach-Level 2, 9th dan Black belt in Bujinkan Budo Taijutsu, and a certified Personal Trainer and FMS. I have spent over 30 years - a lifetime - training, studying and working with the best in the areas of martial arts, internal power development, and strength and conditioning to figure out how to reverse engineer the ultimate in human performance for martial art, combat sport, and living a powerful, healthy warrior lifestyle. I have created over 44 programs (and counting!) focused on building internal power, functional strength, qigong energy training, and breathwork exercises for martial artists looking to forge the ultimate level of skill and power in their practice. The goal of my teaching has always been to help as many people as possible reveal their full capacity as human beings while living a strong, happy, and pain-free life.

• [0:04–0:07] Why Kettlebell Conditioning, Especially in Summer
• [0:07–0:11] Aleks' 9-Minute Kettlebell & Bodyweight Challenge (9minutechallenge.com)
• [0:11–0:15] Zach's Kettlebell Journey and Coaching Timeline
• [0:18–0:21] Audience Poll Results and the Case for Returning to Conditioning
• [0:21–0:24] Long-View Programming: Training in 2–4 Year Blocks and Filling Gaps
• [0:24–0:26] How Zach Programs Conditioning: Work:Rest Ratios and Density
• [0:26–0:27] Simple Conditioning Strategy: Intervals + Walking for Cardio & Fat Loss
• [0:27–0:26] Getting Zach's Free 4-Week Kettlebell Conditioning Challenge: https://zackhenderson.com/100-swings-a-day

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

In this episode of The Hammer Cast I do a deep dive into old-time strongman training with none other than Master SFG Pavel Macek. We talk about its integration into StrongFirst's methodology, how kettlebells, dumbbells, barbells, and bodyweight work together, and the necessity of building all‑round strength to TRULY become strong and powerful like the old time strongmen.

In this episode we discuss:

Pave's path from martial arts to StrongFirst and old-time iron culture

The lineage from classic strongmen (Sandow, Saxon, Gorner, Klein, etc.) into Pavel Tsatsouline's StrongFirst system

The rationale behind Pavel Macek's Enter the Dumbbell (heavy, low-rep dumbbell lifting as a bridge and complement to kettlebells/barbells)

The concept of becoming an "all‑round lifter" vs. a narrow specialist

Pavel's new Kettlebell VIP (Vintage Iron Power) course, reviving historical kettlebell lifts and freestyle-style programming within StrongFirst parameters

Practical programming ideas for minimalist but all‑round strength using very few tools (one kettlebell, one dumbbell, carries, crawling, etc.)

The episode blends history, philosophy of strength, and practical programming for serious trainees and coaches.

Find Pavel online at https://www.SimplexStrong.com

High Pull Noon – The Outlaw Kettlebell Lift That Saved My Shoulder and Skyrocketed My Strength [0:00–3:30] Origin Story & Shoulder Injury Aleks shares how a deadlifting mishap led to a frayed shoulder labrum and persistent morning pain. [3:30–7:30] The RKC Prep Program & High Pull Breakthrough [7:30–12:00] High Pole Noon & the Old West / Fitness History Analogy [12:00–15:55] Why the High Pull Was Wrongly Banished (and why kettlebell fanatics' shoulders and necks have suffered greatly ever since) [15:55–end] Call to Action & Free Resource Get my FREE 9 Minute Kettlebell and Bodyweight Challenge here = https://www.9MinuteChallenge.com

Get your own copy of the 9 Minute Kettlebell and Bodyweight Challenge FREE here:

https://www.9MinuteChallenge.com

In this episode of The Hammer Cast, Yours Jewly, Aleks "The Hebrew Hammer" Salkin, sits down with Colin Lake of Great Lakes Girya Pro to dish on what actually makes a great kettlebell. Colin shares his journey from competitive soccer in Canada to top-level personal trainer, how a car accident payout accidentally funded his strength career, and why he became obsessed with building a better kettlebell.

In this episode:

• [0:03:30] Colin's origin story: soccer, injury, and getting into coaching
• [0:06:50] Discovering kettlebells through StrongFirst, Anatomy in Motion, and Neurokinetic Therapy
• [0:12:40] Why most people's first kettlebell is "not that great"
• [0:16:50] The 70 mm window: how design impacts wrist position, torque, and performance
• [0:24:50] Training and designing "monster" bells up to 100+ kg (and beyond)
• [0:32:20] Grit, discomfort, and why people quit kettlebells too soon
• [0:37:20] Where to get Great Lakes Gireya Pro bells and the new Great Lakes Method lineup

Links mentioned:

• Free 9-Minute Kettlebell & Bodyweight Challenge – https://9minutechallenge.com
• Great Lakes Girya Pro (standard bells, clubs, maces) – www.greatlakesgiryapro.com
• Great Lakes Method (oversized "monster" kettlebells) – www.greatlakesmethod.com

Find Colin on Instagram at ColinantonyLake (click here => Instagram) and YouTube at Colin Lake - YouTube

Get your own copy of the 9 Minute Kettlebell and Bodyweight Challenge FREE here:

https://www.9MinuteChallenge.com

In this episode of The Hammer Cast, Aleks "The Hebrew Hammer" Salkin explores why you must be careful what you let influence you—in training and in life. Drawing on a tense encounter at the post office and the principles of Psycho-Cybernetics and the "theater of the mind," Aleks shows how to reframe negative experiences, manage your emotional state, and protect your performance from toxic inputs, whether it's bad news, social media, or everyday stress.

You'll discover:

• How your environment subtly shapes your training results
• A simple visualization tactic to shrink negative experiences and amplify positive ones
• How to turn "bad vibes" into better focus, energy, and strength in your workouts

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: https://www.9MinuteChallenge.com

Have fun and happy training!

Aleks Salkin

Get your own copy of the 9 Minute Kettlebell and Bodyweight Challenge FREE here:

https://www.9MinuteChallenge.com

In this episode of The Hammer Cast, Aleks "The Hebrew Hammer" Salkin answers a common question: Do you need to be perfectly recovered before you train again?

Drawing on principles from Pavel and real-world examples, Aleks explains why chasing "perfect recovery" can actually hold you back, and how strategic light, moderate, and occasional hard sessions can accelerate your progress. He also shares practical tips for adjusting training on days you feel run down, and simple daily habits—sleep, nutrition, and stress management—that improve recovery without obsessing over it.

Tune in, chill out, and enjoy.

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: https://www.9MinuteChallenge.com

Have fun and happy training!

Aleks Salkin

Only got 6 weeks to get Swole by Summer? This episode will show you EXACTLY what to do:

• [0:00:03] Six-Week "Get Jacked and Lean" Question

  • Framing the core question: what to do in six weeks to look impressive at the beach/pool
  • Brief expectation-setting: six weeks is enough for noticeable change, not total transformation

• [0:01:00] Introduction to Aleks ("Hebrew Hammer") & Training Background

  • Aleks' personal training experience since 2010
  • Specialties: kettlebells, calisthenics, natural human movement, old-school bodybuilding, "True Grit"
  • Philosophy: most answers are already within you; success is about arranging habits correctly

• [0:02:30] General Strategy: Move Every Day

  • Daily movement as a non‑negotiable
  • Pat Flynn guitar analogy: frequent practice beats occasional marathons
  • Simple ideas: parking farther away, taking stairs, casual movement throughout the day

• [0:04:00] Weekly Training Framework

  • Suggested structure:
    • 3 days: traditional strength training (compound presses, pulls, squats, hinges)
    • 2 days: intermediate / "in‑between" work (cardio or other chosen exercises)
    • 2 days: "off" from hard training, but still walking and light movement
  • Distinction between "moving every day" vs. "training hard every day"

• [0:06:00] Protein & Diet Fundamentals

  • Protein at every meal
  • Recommended intake: 0.7–1.0 g per pound of lean bodyweight
  • Avoiding excessive protein obsession; importance of also getting fats, carbs, fruits, and vegetables
  • Why supplements and fad diets are overhyped compared to basic nutrition
  • "Gun to the head" test for healthy eating: lean meats, fruits, vegetables, whole foods

• [0:09:00] Muscle Building vs. Strength Training Focus

  • Defining strength training (lower reps, more sets, more neural efficiency)
  • Defining muscle building (working near failure with fewer hard sets)
  • Example: 10‑rep max exercise used for 1–5 reps (strength) vs. 8–9 reps (hypertrophy)
  • Quoting Lee Priest: "Stimulate, don't annihilate" – pushing hard without crippling recovery
  • Why the beach cares more about visible muscle than pure nervous system strength

• [0:12:00] Getting Lean: Why Diet Dominates

  • Importance of leanness even without massive new muscle
  • Rough breakdown of daily calorie burn:
    • ~60% basal metabolic rate
    • ~10–15% general movement
    • ~5% formal exercise
  • Practical takeaway: diet quality and quantity drive fat loss more than workouts

• [0:14:00] Sleep, Recovery, and Hormones

  • Sleep as a major lever for:
    • Recovery from training
    • Hormone production (e.g., testosterone)
    • Reducing cravings for sugar- and carb‑dense foods
  • Modern challenges: artificial light, doom‑scrolling
  • Tease of future content on sleep improvement strategies

• [0:15:30] Loaded Gait Pattern Work: Concept & Benefits

  • Explanation of "loaded gait pattern work" (walking/carrying weight)
  • Why gait is the most natural human movement pattern
  • Claim: loaded carries are powerful for fat loss and strength support, even with modest weights
  • Idea that you can build muscle and lose fat simultaneously beyond just beginners if done intelligently

• [0:17:00] Real-World Success Stories with Loaded Carries & Crawling

  • Crawl-A-Days Challenge examples:
    • ER doctor Judson Korn: big strength gains (one‑arm pushup) in ~14 days without specific practice
    • Lina Everby: noticeable fat loss and visible abs within ~14 days
    • Malcolm McAllen: visible abs within ~30 days from 10 minutes of crawling per day
  • Nine-Minute Kettlebell & Bodyweight Challenge:
    • Program overview and purpose
    • Link mention: nineminutechallenge.com (9minutechallenge.com)

• [0:19:00] More Loaded Carry Examples & Case Studies

  • Matt Furey's story of the Canadian farmer:
    • 60-day journey carrying a 40 lb weight
    • Gradual progression to 10 short walks per day
    • Result: ~30 lbs lost, very lean, PRs in pullups and pushups at ~60 years old
  • Jamie Lewis' Amazon warehouse story:
    • Pushing moderate-weight carts at a steady pace
    • Rapid fat loss despite eating lots of pizza and being off steroids
  • Reinforcing loaded gait as a practical, almost "accidental" fat loss strategy

• [0:21:00] Practical Six-Week "Swole for Summer" Recap

  • Daily movement with 3 days of compound strength/muscle-building sessions
  • Minimum 5 days per week of loaded gait work
  • 2 lighter days (still walking/moving)
  • Protein at each meal (0.7–1 g per pound of lean bodyweight)
  • Emphasis on:
    • Muscle-focused training (near-limit sets, low volume)
    • Less emphasis on endless kettlebell ballistics for leanness vs. loaded gait
    • Improved diet and better sleep as primary leanness drivers

• [0:22:00] "Swole by Summer" Program Tease & Call to Action

  • Announcement of the upcoming 6‑week "Swole by Summer" program
  • Program focus areas:
    • "Movability" (flexibility, mobility, coordination)
    • Brief strength sessions to "prime" high-threshold motor units
    • Specific muscle-building work, including some avant‑garde movements
    • Dedicated loaded gait work for leanness and "showing off" built muscle
  • Managing expectations: you won't go from Woody Allen to Arnold Schwarzenegger in six weeks, but you can make dramatic, visible changes
  • How to get updates and access:
    • Join email list via http://www.9MinuteChallenge.com (and get the FREE 9 Minute Challenge, to boot!)
    • Instructions to email/reply if listening later and still interested in Swole by Summer

Get my 9 Minute Kettlebell and Bodyweight Challenge HERE => https://www.9MinuteChallenge.com

On this most glorious of episodes, Dave Whitley returns so we can talk about:

• Light banter about SNL host jackets and writing our cats in for president (note: in 2028, please write in Ozzy PAWSbourne, I insist)
• Why the Bent Press Matters
• • • • Dave's role in the modern revival of the bent press
      • Being called the "father of the modern bent press movement"
      • Social media reactions: from high praise to harsh criticism
      • Using the controversy as a practice in emotional balance and perspective

• Historical Strongmen & Bent Press Feats

  • Arthur Saxon and legendary one-arm bent press numbers (370–400+ lbs)
  • Comparison to modern strength standards (most people can't even deadlift that)
  • The famous Saxon vs. Eugen Sandow rivalry and its pro-wrestling–like storyline
  • Mention of Bill Hinbern and historical resources at Super Strength Books
  • Reference to Sig Klein and his 1936 article on the bent press
  • Quote and key idea: lifters' "greatest mistake" is ignoring the bent press

• How Fitness Culture Drifted Away from the Bent Press

  • Shift from physical culture to bodybuilding and machine-based training
  • Misconceptions: equating size with strength and leanness with health
  • Fragmentation into bodybuilding, Olympic lifting, powerlifting, strongman, kettlebell sport, etc.
  • Hope that modern training will re-integrate these strands again

• Modern Examples & Context

  • Mention of Colin Lake's 60 kg (135 lb) bent press as a current benchmark
  • Note about John Grimek bent pressing ~300 lbs well into the 20th century
  • Discussion of how incentives and popularity shape what athletes train for (e.g., US football vs. Olympic lifting)

• The Get Up as a Foundational Movement

  • Dave's view: the get up as the base for all grinding movements (especially overhead), except maybe the squat
  • Using swings and get ups as the primary starting tools with new students
  • Why people skip get ups (they seem complicated and "slow" vs. sexy complexes)
  • Client anecdote: feeling better, tighter, and more integrated after only a few get-up sessions

• Martial Arts & Yoga Analogies

  • Pavel's idea: the kettlebell swing as the "Sanchin kata" of strongfirst-style kettlebell training
  • Dave's parallel: the get up as the "sun salutation" of strength work
  • Multiple variations and progressions built on one foundational pattern

• How the Get Up and Bent Press Interrelate

  • "The bent press finish is what the get up starts," if done with proper attention
  • Finding the rack position from the get up
  • Why you shouldn't try to clean and press if you don't yet truly "own" the rack position

• Seven Anchor Principles for the Bent Press (and Other Grinds)

  • 1. Practice as the path to mastery
    • "Practice doesn't make perfect; practice makes permanent"
    • Importance of practicing the right pattern, not just more reps
  • 2. Keep your eyes on the weight
    • Head follows eyes, body follows head; looking away destabilizes the load
  • 3. Keep the forearm vertical and wrist straight
    • Managing the combined center of mass with heavier bells
  • 4. Build a structural column of support
    • Stack joints and bones under the load rather than muscling everything
    • Column shifts as you descend into the bent press
  • 5. Pack the shoulder
    • Depress and retract the scapula; "shorten the X" from shoulder to opposite glute
  • 6. Give the free hand a job
    • Beginner positions:
      • Free hand to opposite knee with elbow on same-side knee
      • More advanced: free forearm on same-side thigh, hand near chest
    • Using the free hand on the thigh to help stand with very heavy weights
  • 7. Make it look natural and easy
    • A key compliment: "You made it look easy"
    • Aim for smooth, elegant execution (e.g., like high-level pull-ups or handstand pushups)

• The "Circus Trick" Critique

  • Critics calling the bent press a mere "circus trick"
  • Dave's rebuttal: circus arts require real strength and skill
  • Observation that dismissiveness often comes from people who can't do the lift

• How to Learn More from Dave

  • Social media:
    • Instagram: @irontamer
    • TikTok: @irontamer
    • Facebook: Dave Whitley
  • Websites:
    • OldTimeStrongmanUniversity.com for coaching and education
    • IronTamer.com for speaking/performing background
  • Mention of Dave's book "Taming the Bent Press"
  • Free PDF on the seven anchor principles available via contacting Dave

• Belfest Event Info

  • Dave presenting at Bellfest in Austin, Texas (weekend of April 15th recording)
  • Co-taught/linked sessions with Peter Neimand on the bent press and get up
  • Mention of tandem bent press videos showing different body types moving efficiently
  • Discount code: DAVE30 for 30% off Belfest registration
  • Aleks' tongue-in-cheek suggestion to use your tax return to attend Bellfest