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The Hammer Cast

Aleks Salkin

A show about strength, health, fitness, learning languages, and becoming a more interesting person.

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  • 22 episodes
  • weekly
  • Avg 30 min
  • English

Episodes 22

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  • September 10 · 50 min

    Ep. 522: Franz Snideman on Sprinting Like a STUD at ANY Age!

    Thou shalt get my Real World Strong Challenge here: https://www.RealWorldStrong.com I'm joined on this episode by the mighty Franz Snideman - an early adopter of the kettlebell, student of Pavels, and sprinter extraordinaire who teaches men and women in their 40s, 50s, and beyond to restore their ability to sprint WITHOUT destroying their bodies in the process. In this episode we cover: 0:00:02 Intro & Guest Reintroduction 0:04:27 Franz's Origin Story: From Track to Sprinting Mentor 0:06:25 Discovering Kettlebells & Early RKC Days 0:09:03 What Kettlebells Changed for His Clients 0:11:56 Hardstyle vs Kettlebell Sport (GS) 0:14:20 Sprinting at Any Age: Principles & Prerequisites 0:15:07 How to Build People Up to Sprinting Safely 0:18:46 Tendons, Cells, and the Language of Force 0:20:17 Role of Heavy Loading, Isometrics, and Classic Strength Work 0:24:00 Foot Health, Surfaces, and Overuse Prevention 0:27:14 Sprinting vs Jogging: Different Mechanics, Different Demands 0:30:47 Integrating Kettlebells, Strength Training, and Sprint Drills 0:34:34 Consequences of Living in Only One Quadrant 0:36:17 Speed and Locomotion as Skills 0:39:10 Staying Explosive Into Your 50s and Beyond 0:40:26 Practical Progression Guidelines for Older or Deconditioned Athletes 0:41:23 Where to Fit Sprint Drills in a Busy Schedule 0:42:21 Performance, Safety, and Real‑World Scenarios 0:45:04 Power as Freedom and Optionality 0:48:49 Where to Find Franz Online Substack: "The Longevity Project" https://franzsnideman.substack.com/p/why-men-over-40-should-sprint-again Socials: * Facebook: https://www.facebook.com/franzsnideman * Instagram: https://www.instagram.com/franzsnideman/ * TikTok: Franz Snideman 0:49:26 Closing & Application to Midlife Athletes 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 might like my Real World Strong Challenge. It shows you just how strong you are in a wide array of real-world activities, 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.RealWorldStrong.com Have fun and happy training! Aleks Salkin

  • August 31 · 44 min

    Ep. 521: Geoff Neupert on the Triumphant Return of Kettlebell Muscle

    Find out how REAL WORLD STRONG you are with my Real World Strong Challenge! https://www.RealWorldStrong.com In this episode Geoff and I discuss: [0:03:10–0:07:00] Why Kettlebell Muscle Was Written [0:07:00–0:08:22] Why the Book Went Out of Print & Why It Came Back [0:08:22–0:13:57] Kettlebells vs. Barbells/Dumbbells for Muscle [0:13:57–0:18:27] Why Complexes Are So Effective for Muscle [0:18:27–0:23:29] PEDs, Classic Bodybuilding, and Real-World Training [0:23:29–0:29:41] Research vs. Real-World Practice [0:29:41–0:33:38] Why No Lunges/Rows/Floor Press in the Complexes [0:33:38–0:37:41] Complexes Beyond Hypertrophy: Conditioning, Strength, Technique [0:37:41–0:42:35] What's New in the Updated Kettlebell Muscle [0:42:35–0:44:03] Geoff's Broader Direction & Final Thoughts Contact / links: Main site: ChasingStrength.com Book site: KettlebellMuscle.com Email: support@chasingstrength.com What good is your strength if it starts and stops in the gym or your home's courage corner? Strength is supposed to help you conquer the world around you - namely by dominating any challenge it throws at you, leaping into action to protect your family and loved ones, and commanding the respect and awe of those who matter to you. See how well your training has prepared you by taking my Real World Strong Challenge. Even cooler, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get started here: https://www.RealWorldStrong.com Have fun and happy training! Aleks Salkin

  • August 24 · 10 min

    Ep. 520: Those with the Worst Physiques Have the Loudest Mouths

    Forget 'gym strong' - get REAL WORLD Strong! Test your own real world strength here: https://www.RealWorldStrong.com Beware people quick with criticism and slow with solutions (particularly when they see you lapping them in lifting and life).

  • August 23 · 9 min

    Ep. 519: Can Turkish Get Ups REALLY Increase Your Military Press?

    Forget 'gym strong' - get REAL WORLD Strong! Test your own real world strength here: https://www.RealWorldStrong.com On this episode I'm tackling the age-old question: can Turkish Get Ups actually increase your military press? The answer might surprise you - paticularly if you've been drinking the kettlebell Kool-Aid for a tad too long. (Side note: if you want to read more about Get Up Domination, go ye here: https://go.alekssalkin.com/get-up-domination-lp)

  • August 9 · 15 min

    Ep. 518: SNEAK PEAK at the Bottoms Up Kettlebell Crash Course

    Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.AleksSalkin.com [00:00] Sneak peek: Bottoms-Up Kettlebell Crash Course [02:45] Why Bottoms-Up Training Matters: Faster Progress, Fewer Reps Key benefits: faster progress, fewer reps, lighter loads, joint-friendly Ideal for busy people who need to get in, get out, and get strong [03:25] "Jumping the Path" – Hebrew Bible Inspiration for Strength Training Deeper message: when your end goal is right, the path can shorten [05:25] From Cardio & Machine Work to Kettlebells & Calisthenics Making "10 years of progress in months" and releasing the brakes on your body [07:05] The 3 Meta Skills of Supreme Strength How stacking these feels like "jump to hyperspace" for gains Why serious trainees eventually hit a plateau even with better tools [08:45] Going Deeper, Not Just Harder: Unlocking Dormant Potential [09:35] Why Bottoms-Up Kettlebell Training Is The Bees Knees No need for complicated cues, "woo-woo" drills, or fancy equipment [10:45] The Formula for Warp-Speed Strength Gains How the Bottoms-Up Kettlebell Crash Course is designed around this formula [11:55] Student Success Story: Holly's StrongFirst Level II Press Holly's shoulder issues and pressing limitations Using mostly bottoms-up pressing to prep for SFG II Passing her military press test in person for the first time [12:45] Aleks' Experimental Bottoms-Up Protocol & Pavel's Approval [14:00] Final Thoughts & How to Get the Bottoms-Up Crash Course

  • August 5 · 1 hr 9 min

    Ep. 517: Fabio Zonin on Using CLASSIC Bodybuilding for EPIC Strength & Resilience!

    Thou shalt get my 9 Minute Kettlebell and Bodyweight Challenge here: https://www.9MinuteChallenge.com [0:00:00–0:02:05] Intro [0:02:06–0:03:39] Fabio's work with "sustainable bodybuilding" [0:03:40–0:05:26] Authenticity, old-school bodybuilding, and Pavel's influence [0:05:27–0:09:00] Fabio's origin story and the evolution of bodybuilding [0:09:01–0:12:27] The cost of muscle-centric training and "fake fitness" [0:12:28–0:15:21] From extremes to balance: functional training vs. bodybuilding [0:15:22–0:21:31] Weak links, isolation work, and rehab as "necessary bodybuilding" [0:21:32–0:27:10] Natural bodybuilding, aging well, and directed hypertrophy [0:27:11–0:32:37] Movement quality for bodybuilders & fundamentals for strength athletes [0:32:38–0:39:54] Kettlebells, "DWMs," and sneaking in bodybuilding [0:39:55–0:43:56] Kettlebells as hypertrophy tools: curls, flyes, pullovers & bands [0:43:57–0:49:23] 80/20, minimalist foundations, and optional "extras" [0:49:24–0:55:21] Testing, micro‑wins, and learning to love what you hate [0:55:22–1:03:38] The art & psychology of coaching [1:03:39–1:06:22] Long‑term adherence, autonomy, and "bacon on the medicine" [1:06:23–1:08:55] Closing: where to find Fabio Fabio's links: Instagram: @x_fab_69 Facebook: Fabio Zonin Website: https://www.fabiozonin.com/ "It's not about the bell; it's about who you become" Have fun and happy training!

  • July 30 · 41 min

    Ep. 516: Original Strength for BRUTE Strength with Tim Anderson

    Intro & Episode Focus – [0:00:03–0:02:15] How people limit OS by using it only as a warm-up [0:04:06–0:06:07] Odd Pairings & Three OS Applications Between Sets – [0:06:07–0:08:38] Aleks's 3 "use cases" for between-set OS: [0:08:38–0:10:13] Discussion: why smaller or slower ROM can release restrictions and be more effective for some people [0:10:13–0:13:06] Conversation about loading the head (advanced, not for beginners) [0:13:06–0:15:48] Honoring developmental patterns (rolling, rocking, crawling, gait) to improve real-world capability, plus Loading the Gait Pattern for Brute Strength – [0:15:48–0:17:34] Discomfort, Crawling, and Mental Lessons from Physical Work – [0:17:34–0:18:42] Using physical discomfort to train mental resilience and reframe "signals to stop", plus Movement Qualities & Emotional/Mental Stability – [0:18:42–0:19:58] Stability in movement → stability in emotions Balance in movement → balanced thoughts Poor movement → more time in sympathetic (fight-or-flight) → messy emotions and thought processes Injury, Stress, and Being Left Behind by Life – [0:19:58–0:21:30] Tweaks/injuries dominate attention and stall life progress Connection between physical limitations and stress, overwhelm, and lost time Confidence, Social Pressure, and Gait Loading/Head Loading – [0:21:30–0:22:42] Rocking, Rolling, Higher Volume & Simple Loading Ideas – [0:22:42–0:25:01] Chains, Crawling "Math," and Confidence – [0:25:01–0:26:46] Slow-Motion OS & Nervous System Maturity – [0:26:46–0:28:29] Slow Commando Rocks Before Military Presses – [0:28:29–0:30:32] Connecting divine design of movement with desire to lift heavy (OS + iron synergy) Post-Effort Nasal Breathing & Power Pose Reset – [0:30:32–0:32:18] Bottoms-Up Kettlebell Marching & Pull-Up Boosting – [0:32:18–0:35:35] Tim: anything bottoms up is a goldmine—like managing a "big baby head" on the arm, teaching reflexive stability Elevated Rolls, Pulling & "Slept-On" Drills – [0:35:35–0:37:06] Aleks: elevated rolls before swings, snatches, rows, pull-ups, and crawling Benefits: better scapular movement and smoothness OriginalStrength.net & OS Resources – [0:37:06–0:33:27 in transcript order, but effectively 37:06–38:27-ish] Find Tim online at https://www.originalstrength.net Australian Longevity Retreat with Dan John – [0:36:32–0:38:14] Location: Rainbow Beach, Australia Dates: September 4–11 Focus: Longevity and "keeping the wheel spinning" decade after decade Avoiding obsession with optimization at the expense of actually living today Savoring life, knowing when to push, rest, and enjoy Psycho-Cybernetics, Cybernetis & Guided-Missile Mindset – [0:38:14–0:40:45] Aleks on Maxwell Maltz and Psycho-Cybernetics: self-image, guided-missile feedback loops Norbert Wiener and the idea of cybernetics as the "steersman" Using body + mind together to steer life's river more intentionally Closing: Best Year Yet & OS + Iron Synergy – [0:40:45–0:41:21]

  • July 24 · 41 min

    Ep. 515: Convict Conditioning's Paul Wade Gives His Exclusive FINAL Interview!

    Get my 9 Minute Kettlebell and Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com To support Paul's work with the upcoming printing of his Convict Conditioning Box Set, go here: https://www.kickstarter.com/projects/titanpress/convict-conditioning-the-ultimate-collection/description In this episode of The Hammer Cast, I interview the elusive, mysterious author of the legendary Convict Conditioning book series - one of a rare few fitness books and series that has sold nearly 1,000,000 copies and changed the very landscape of the fitness world as we know it. Here's a breakdown of everything we cover: Intro & Context for the Interview – [00:00:03] Why is this Paul Wade's "final interview"? Overview of the new Convict Conditioning box set (updated material, anthology, new barbell book) Explanation of the email-based interview format & Paul's anonymity Language/swearing disclaimer Q1 – Paul's Early Life, Prison Time, and Origins of His Training Methods – [00:04:14] Q2 – How Convict Conditioning Became a Multi‑Book Series – [00:08:18] Q3 – Why Paul Chose Anonymity Instead of the Limelight – ~[00:12:02] Q4 – The New "Convict Conditioning: The Barbell Program" and Whether It's a Shift Away from Calisthenics – ~[00:12:02] Q5 – Why Calisthenics Fanatics Might Add Iron, and Why Iron Lifters Should Add Calisthenics – [00:15:50] Q6 – Paul's Thoughts on Kettlebell Training (Especially for Calisthenics Athletes) – [00:15:50] Q7 – Principles for Lifelong Strength and Thinking Beyond 4–6 Week Phases – [00:19:42] Q8 – Why Paul Left Dragondor and the Isomax Dispute – [00:23:51] Q9 – Whether He Approached Other Publishers Before Dragondor – [00:23:51] Q10 – The Most Dangerous Modern Fitness Trends for Longevity – [00:23:51] → [00:27:28] Q11 – Old-School Tips and Strategies He Wants to See Make a Comeback – [00:27:28] Q12 – Misconceptions About Human Potential vs What Old‑Time Strongmen Showed – [00:27:28] → [00:31:29] Q13 – How He Keeps Up with "Modern" Strength & Fitness Ideas – [00:31:29] Q14 – What He Hopes His Long-Term Legacy Will Be – [00:35:18] Q15 – Who He Thinks Is Carrying His Principles Forward Today – [00:35:18] Q16 – Final Thoughts Before Retirement – [00:35:18] Closing Remarks – [00:39:02]

  • July 17 · 7 min

    Ep. 514: Are You Prepared for Violence?

    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

  • July 14 · 52 min

    Ep. 513: Secrets of Isometrics for Pure Power and Raw Strength (with Jon Haas)

    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.

  • July 10 · 26 min

    Ep. 512: Zack Henderson on the Glory of Kettlebell Conditioning

    [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

  • June 30 · 1 hr 9 min

    Ep. 511: Pavel Macek on Old Time Strongman Secrets for Modern Strength Breakthroughs

    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

  • June 24 · 16 min

    Ep. 510: a SNEAK PEEK at my upcoming kettlebell challenge, "High Pull Noon"

    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

  • June 21 · 39 min

    Ep. 509: Building a Better Kettlebell with Colin Lake

    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

  • June 16 · 12 min

    Ep. 508: Be Careful of What You Let Influence You

    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

  • June 14 · 6 min

    Ep. 507: Do you really NEED to be perfectly recovered before working out again?

    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

  • May 2 · 23 min

    Ep. 506: Only Got 6 WEEKS to Get Jacked and Lean? Do THIS:

    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

  • April 16 · 37 min

    Ep. 505: "Iron Tamer" Dave Whitley on Why YOU Should Be Bent Pressing

    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

  • April 14 · 59 min

    Ep. 504: Clif Harski on Building TRUE Athleticism with Kettlebells

    Get my 9 Minute Kettlebell and Bodyweight Challenge HERE => https://www.9MinuteChallenge.com On this splendiferous episode with the great Clif Harski we dig deep into: Limitations of Only Training the Fundamentals Critique of the "inch wide, mile deep" philosophy when it becomes a narrow trench Analogy of digging a foundation but never building the house Indiana Jones / Holy Grail analogy for strength that only works under ultra-specific conditions Over-Reliance on the "Big Six" Kettlebell Lifts Why double front rack squats aren't the ultimate lower-body lift for strong lifters Geometry and grip limitations with heavy kettlebells Need for asymmetrical stances, different holding positions, and varied loading strategies Form vs. Getting Strong Critique of obsessing over perfect form at the expense of progress Example: Difference between cleaning a light bell vs. a heavy "beast" and why they can't (and shouldn't) look identical How rigid standards in cert environments differ from what's safe and productive in real-world training Single-Leg & Unilateral Work Value of lunges, single-leg hinges, and kickstand variations for strength and athletic carryover Why lunges are often unfairly maligned in the kettlebell world How bringing up weaker single-leg patterns can improve bilateral lifts Power, Explosiveness & "Construction Man Muscles" Cliff's argument that training for power maintains strength better than grinding strength maintains power Story of high-rep double beast cleans and the toll on grip/skin vs. systemic fatigue Separation between muscles that make you "look jacked" or lift heavy (back, traps, grip) vs. muscles that make you jump higher and move faster (legs and hips) Aging, Athleticism & Movement Quality How loss of explosiveness is an obvious sign of aging Using kettlebells for safe high-volume power work vs. the limitations and risks of high-volume jumping/sprinting Examples of explosive non-kettlebell work (clap pushups, box jumps) and how kettlebells complement or substitute for them Why Kettlebells Are Uniquely Suited to "Athletic" Training Kettlebells as tools for multi-directional, explosive, and athletic patterns Comparison with barbells and dumbbells for the same purposes Critique of treating kettlebell training like "barbell lite" (purely bilateral, anti-rotation, simplified patterns) Dogma, Branding & Narrow Messages in the Kettlebell World Discussion of how simple, rigid branding (e.g., "just the basics," "Simple & Sinister forever") can overshadow nuance How organizational culture, "good soldier" behavior, and seeking approval from "upper echelons" feed dogma Aleks's example of pushback on his hike-position power swing despite praise from Mark Reifkind Variety, Programming & Long-Term Progress The "magic" of any new focused program for 1–3 months and why people keep thinking each new program is "the one" Concept of maintaining baseline strength while rotating focus to new qualities (jumping, unilateral strength, new skills) Limitations of kettlebell progress without access to very heavy bells and why variety in stance and load is essential Training Frequency & the "3x/Week for 30 Minutes" Meme Cliff's concept of "founderitis" and selection bias in program marketing Why 3x30 works great for novices or detrained folks, but isn't a universal, permanent solution Discussion of when and how to add more days or volume intelligently Science vs. Art in Strength & Hypertrophy Training Hypertrophy chat: 5 reps vs. 20 reps, and why individual response and enjoyment matter Argument that training is as much art as science, especially for long-term adherence How personal preference, fun, and life context shape effective programming Inclusivity vs. Tribalism in Fitness "Death is winning, do something" – why almost any modality is better than doing nothing Caution against dismissing other methods or modalities (Pilates, etc.) that genuinely get people moving The real goal for most people: health, broad capacity, and resilience—not niche over-specialization Bell Fest: Kettlebell Festival & Community Origin story of Bell Fest and how Cliff got involved Description of Bell Fest as a kettlebell party: community vibe, variety of styles, supportive environment Shift from purely brutal workouts to more education-focused sessions Lineup highlights: Cliff Harsky, Dave Whitley, Denis Vasilev, and others Practical info: dates, Austin location, CEUs, pricing, and discount code via FKT Emphasis on Bell Fest as a place to see many different kettlebell styles coexist in one event Wrap-Up & Where to Find Cliff Cliff's social media: @cliftonharski and @functionalkettlebelltraining https://www.instagram.com/cliftonharski?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== Website: functionalkettlebelltraining.com On that note: 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

  • April 2 · 7 min

    Ep. 503: What To Do If You Can't Crawl

    Sometimes, despite your ambitions, your body simply pushes back against your attempts to get stronger. For some exercises finding an alternative is easy. For instance, if your shoulders can't yet handle military presses, you can always knock a home run out of the ballpark with pushups and lay the foundation for military pressing strength later on down the line. But what do you do when you can't do even the most fundamental of movements, like crawling? I give some insights on how to work around - and then barrel through - this conundrum in this short episode. On that note: 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: http://www.9MinuteChallenge.com Have fun and happy training! Aleks Salkin

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