The Hammer Cast

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I'm a big fan of pull-ups. Always have been, in fact — at least as far back as my interest in physical fitness went. Maybe you are too. But how do you get to your first pullup if you can't do ANY pullups right now?

I dish on some of my hard-won secrets in this fine episode. Tune in and enjoy. And if you DID enjoy it, be sure to share it around far and wide.

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

There are two major trends in the way people train (from my observations)

1) Those who seek endless variety (i.e. they need to be entertained)

2) Those who never change up their workouts

The first group never gets good results because they never stay in one place long enough. The second group tends to end up with serious muscle imbalances and overuse injuries because they stay in one place too long.

So how do we achieve *optimal* results? Well, I'm about to dish on that in this fine episode.

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

I'm joined on this fine episode by none other than my friend Pat Flynn - author of best-selling books, purveyor of bona fide badazz fitness information, and definitely not a fitness influencer. In this episode we talk about why you should not work out like the flashy entertainment-based fitness types out there, and what you SHOULD be doing instead. Be sure to check Pat out at every platform where influencers lurk AND grab his 101 Kettlebell Workouts ebook at http://www.101kettlebellworkouts.com

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

Functional fitness expert Paul Chek has described pattern overload as when you perform a movement so much that it basically becomes like poison to your body. That "poison" might manifest itself as pain (such as an overuse injury), or it might just manifest itself as your body getting weaker at the movement.

In either case, it's not cool.

It also might be the reason why you seem to be actually getting WEAKER rather than stronger from your training.

The solution?

Well, I dive deep into that in this very episode. Dig in!

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

On this episode I am joined by Heather Tymensen: a busy mom, career woman, and bona fide Hammer Head (my affectionate nickname for my followers who do my programs and challenges). We talk about her early years, how she got into training in later life, and how my programs and challenges have helped her not only transform her strength, but also put her karate sparring partners on notice. Tune in and enjoy.

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

That time of year is coming again: that's right, the New Year. And right about now everyone is thinking about their New Year's Resolutions, what they're gonna do to get in shape, and so on and so forth. So I'm gonna help you out and give you some advice of my own that should help you no matter WHAT your New Year's Resolution may be. Tune in and geek out.

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

Like it or not, the fitness world is replete with some good advice and lots of terrible advice. Perhaps not surprisingly, most of the terrible advice seems to proliferate most quickly.

Thankfully, this podcast will only have some top-notch, grade A fitness advice. Tune in and tune OUT of all that other crap floating along social media.

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

I've been in the kettlebell world long enough to know that there's only one type of press anyone gives two hoots about: the military press. And you know what? Military pressing *is* great! I like it a lot. But unless you want serious gaps in your strength and pain-filled shoulders, eventually you're going to have to press in a few other directions.

Which directions?

Well, tune the frick in and find out.

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

I'll never forget the first time I came in contact with what I know call the 3-Speed Kettlebell Method. It wasn't called that by anyone else, but rather it's a name I derived from what I consider kettlebell training's "3 speeds". Listen in and I'll tell you all about it, friendo.

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

I'm a big believer in two things:

1) Being time efficient during workouts

2) Being energy INefficient during workouts

The time efficiency thing is just a given; unless you have boatloads of time on your hands (who does?), you need to plan to get in, out, and noticeably strong in a short period of time.

This episode contains just such a plan.