The Hammer Cast

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Wanna get a freakish amount of strength packed into your body? Of course you do. Try out this workout (and listen to the episode for the details of how to do it right) Part 1: low-rep strength 5 pike pushups with feet elevated 5 L-sit pullups 5 Pistol squats per leg 5 L-sit leg raises 5 Back bridge pushups *Repeat for 3–5 rounds — rest as little as possible but as much as necessary between exercises and between rounds* Round 2: high-rep strength 10 ring rows 10 dive bomber pushups 10 hip thrusts 10 Cossack squats *Repeat for 3–5 rounds — rest as little as possible but as much as necessary to maintain proper form*

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Wanna know what to do with your lighter kettlebells and easier bodyweight exercises to KEEP getting stronger WITHOUT going crazy on adding more volume, more density, or heavier weights? This episode dives into an old-school technique that you just might find to be the key you needed to get ahead. Tune in, test it out, and let me know how you like it.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Believe it or not, not every exercise has some super specific technique you have to learn in order to do it properly. Inf act, some have close to none at all! And wouldn't you know it? Those are often the exercises that give you the biggest bang for your buck. This episode dives deep into just one such exercise, and comes with a bonus: a video demonstrating a cool combo of variations of said exercise for you to put to good use. Check out that video here: https://youtu.be/vfUmN5nhea4

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on today's show by Lina "The Machina" Eveby to talk about her steady transformation from 'weak' to 'freak' with the help of kettlebells, calisthenics, and the programs of Yours Jewly. Hear how she has worked through never damage, muscle atrophy, and various other difficult circumstances to ultimately triumph and crush unbelievable amounts of weakness while soaring to dizzying heights of strength in this jam-packed episode.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If you wanna break your PRs, eventually you're gonna have to realize you might need to break some rules. And not the iron-clad rules or principles of strength training. Oh, no! I'm talking about the "rules" that exercise ideologies like to place on your training regardless of their utility. This episode dives deep into breaking the misconceptions about one such set of rules, and shows you how to use a 'taboo tactic' to practically shovel new strength into your body. Here is a video demo of the moves mentioned in the episode: https://youtu.be/wj7GuF2L3cQ

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com In order to do more pullups, you must do more pullups. But let's say you're stuck at just a few measley reps and no matter what you do you just can't seem to add any more to your all-out best set. Are you stuck forever in pullup purgatory? Not quite, friend. The simple rep scheme I divulge in this fine episode can help take you from 'weak' to 'freak' at pullups in mere weeks. Give it a try and let me know how you like it.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Got big strength ambitions but little time to chase after them? Well don't worry - this episode has got you covered.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com While there are certain moves the kettlebell excels at - and indeed can't really be well-replicated by other implements - there are other moves that are not kettlebell-specific that are still more than worth your time to do in your training. This episode dishes on one of my favorite "non-kettlebell" upper body movements that you can do with your kettlebells. Listen and learn!

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Don't fall for the idea that you have to limit yourself and your training in order to get stronger. If anything, you need to be GENERALLY stronger in order to have any hope ofgetting specifically stronger. If you're shrewd and discerning, the approach discussed in this fine episode of my podcast will ring true to you. And if not, well, then listen to it a couple of times until you internalize its magnificence. I insist.

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com If your training is stalled, your workouts have more plateaus than PRs, and you're generally frustrated with how things are going, why not spice things up a bit? The brief, simple-to-understand workout in this show can be added to dayum near any program to great effect. All you need is a hill, a kettlebell or two, and some true grit and you'll be off to the races.