The Hammer Cast

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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

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

I'm a big believer in the old axiom "There's no school like the old school" when it comes to strength training. And when it comes to old school, it doesn't get much older than the move I'm gonna reveal on this episode.

For a video demo, click here: https://youtu.be/UgfQhnK0-GY

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

When it comes to building crazy levels of strength on a time budget, I love unconventional exercises. Who wants to be "conventionally strong" anyway? Being freakishly strong is way more fun.

And when freakish strength is what you're after, this episode can show you how best to attain it. Listen in and find out how:

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

There is one axiom that strength coaches and personal trainers alike tend to crow about often:

(Volume, in this case, means the number of reps you perform)

But is that always true?

I say nay - and I'll explain what I mean in this fine episode.

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

I remember years ago having a conversation with a friend of mine about full-body training — that is, training the body as a single unit with a skeleton crew of major head-to-toe strength moves. She could not wrap her mind around the concept.

Fortunately, you're not in that position, since you follow me.

However, you may still benefit from some deeper full-body training insights - insights which I intend to dish out to you right here and right now. Strap in, chow down on some popcorn, and tune in.

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

Strength is a great and noble pursuit — one that is both an art and a science.

Now, in most cases when you want to get stronger, you're going to look at 1 of 2 things:

1) Starting a proven "cookie cutter" program to reach your specific strength goals

2) Getting a personalized program for your strength goals

(I mean, I guess there is technically a 3rd option, which is stalling until you feel so out of shape that guilt consumes you and thrusts you into action, but we'll assume that's not you)

And when most of us think of strength, we think of equipment, exercises, sets, reps, workouts, and what have you.

Make no mistake: these are all obviously incredibly important. But they're not the only way to help you get stronger. There are other qualities that can help you to develop more strength as well - I dive into them on this mighty fine podcast episode.

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

Ever heard that saying "he missed the forest for the trees"?

Of course, we all have.

When it comes to kettlebell training, a LOT of kettlebell enthusiasts have huge blind spots, namely due to their stubborn refusal to do any movements that were not personally approved of by their guru of choice.

But long gone must be those days of artificially limiting yourself to what movements you allow yourself to do, and it can all start with this episode. Tune in and give this tip a shot.

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

It's no secret that I love kettlebells and bodyweight exercises as much as you do — maybe even a little bit more. But I'll tell you what, there are 3 things I don't like about the way most people train bodyweight and kettlebells, and 2 movements - 1 bodyweight, 1 kettlebell - that I DO like for building epic shoulder strength and more. Listen in for the details - you're not gonna wanna miss this one!

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

"Unfortunately, a lot of people think in terms of just 'lifting weight'…they're missing half of the rep (by skipping the negative)."

- Dorian Yates, 6-time Mr. Olympia

When it comes to getting stronger, there are a number of factors at play. The standard variables that we focus on for programming strength building are:

1) Intensity (amount of weight/level of difficulty of an exercise)

2) Volume (number of reps)

3) Density (amount of work done in a given time)

You can look at these as your "main course" variables for strength programming.

But just like no meal is complete without a few side dishes, neither is your programming complete without honing in on the nuances that will help you make the most of your meal. I dish on precisely that in this episode.

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

Some time back I got an awesome email from Jonathan, one of my Inner Circle members, where he talks about how he was essentially able to 'steal strength' and perform some intermediate and advanced strength moves without practicing them, thanks to his focus on one of the missing links of strength training. This episode focuses on that "missing link" and how to potentially get similar gains.