Kevin’s Rusting Barbell

THE PLYO-BOX

Hey, this is Kevin Driscoll for The Rusting Barbell Blog Podcast. A podcast about strength training; weight training; power lifting; Olympic lifting; book review and article review, all with a focus on functional training with barbells. Please note, you should consult a professional regarding the exact mechanics and form of any exercise discussed. Remember to always consult with your doctor, health care professional, personal trainer, or coach before starting any exercise routine or trying any exercise discussed in this podcast.

Volume 7, Episode 2 – October 29^TH, 2025

The Plyo-Box

Today we’re spotlighting a deceptively simple but incredibly powerful piece of equipment: the step-up box.

The step-up box—also called a plyo box or fitness step—is a raised platform used for dynamic strength and cardio training. It’s a staple in gyms, boot camps, and home setups because it delivers results without requiring complex machinery.

Here’s why the step-up box deserves a place in your routine:

It targets your glutes, quads, hamstrings, and calves in one movement.
It builds explosive power and cardiovascular endurance.
It improves balance, coordination, and joint stability.
It’s scalable—adjust the height, speed, and intensity to match your goals.

Let’s run through a few killer moves:

Step-Ups with Dumbbells: Strength and stability.
Box Jumps: Explosive power and fast-twitch muscle activation.
Lateral Step-Overs: Great for agility and coordination.
Bulgarian Split Squats: Deep leg work and core engagement.
Elevated Push-Ups: Add incline or decline for upper body variation.

Want to integrate the box into your weekly plan?

Use it for warm-ups, HIIT circuits, or strength supersets.
Combine it with resistance bands or weights for added challenge.
Track your progress—height, reps, and control matter more than speed.

For those training for tactical readiness or field performance, the step-up box builds the kind of strength that translates to real-world movement—stairs, uneven terrain, quick pivots. It’s not just fitness—it’s functional mastery.

So whether you’re training for performance, aesthetics, or resilience, the step-up box is your ally. Step up, power through, and elevate your fitness—one rep at a time.

Remember: consult your doctor and exercise professional prior to starting any workout or trying any exercises discussed in this podcast. And certainly, don’t use any of my videos posted on Instagram as any example of how these movements should be performed properly and safely because, frankly, I don’t know what I’m doing myself.

This is Kevin Driscoll for The Rusting Barbell Blog Podcast.

THE SLAM BALL

🎙️ Podcast Script: “Slam Ball Power – Explosive Strength Training”

[Intro Music Fades In]

Volume 7, Episode 1 – October 29^TH, 2025

Today we’re diving into one of the most satisfying pieces of equipment in the gym: the slam ball.

That’s right—slam balls are all about explosive movement, full-body engagement, and a little bit of stress relief. So let’s get into the history, some fun trivia, and how to train smart with this beast of a ball.

The slam ball traces its roots back to the medicine ball, which has been used since the 1800s for rehabilitation and athletic training. But unlike its bouncy ancestor, the slam ball was designed to absorb impact. It’s sand-filled, doesn’t bounce (albeit for an inch or two), and can take a beating—perfect for high-intensity slams and throws.

Fun fact: Slam balls are sometimes called “dead balls” because they hit the ground and stay there. That means every rep includes a retrieval—adding a sneaky cardio and core component to your workout.

Here are a few slam ball nuggets to impress your gym buddies:

Slam balls range from 4 to 50 pounds. That’s a wide spectrum—so choose wisely.
They’re a staple in CrossFit, HIIT, and functional training programs.
Some models now feature treaded rubber exteriors for better grip during sweaty sessions.
And yes, they’re great for stress relief. There’s something primal about slamming a ball into the ground with full force.
Let’s talk technique. Slam balls are versatile, but they demand control. Here are some top exercises and tips:
Overhead Slams – Raise the ball overhead, engage your core, and slam it down. Great for shoulders, abs, and legs.
Squat Throws – Combine a deep squat with an upward throw. Builds explosive power.
Russian Twists – Sit and twist with the ball for rotational core strength.
Lunge with Twist – Step back into a lunge and rotate across your torso. Targets balance and anti-rotational strength.

Tips:

Start light—10 to 20 pounds is plenty for beginners.
Use your whole body—not just your arms—to generate force.
Brace your core before every slam.
Control the descent and retrieve with proper form.

Want to try a slam ball circuit? Here’s a quick one:

10 Overhead Slams
10 Squat Throws
20 Russian Twists
10 Lunges with Twist (each side) Repeat for 3 rounds with 60 seconds rest between rounds.

That’s a wrap on today’s slam ball spotlight. Whether you’re training for power, endurance, or just need to release some tension, the slam ball delivers. Stay strong, stay explosive.

This is Kevin Driscoll for The Rusting Barbell Blog Podcast.

I THOUGHT THE FCC ORDERED HIM OFF THE AIR???? !!!!

Oh the horror. Oh the terrible government violating someone’s 1st Amendment Right to Freedom of Speech / Expression. Every radical leftist liar claimed the FCC ordered Disney to take Kimmel off the air. The protests bordering on riots supporting this disgusting talk show host screamed about freedom of speech.

Yet, today Disney announced they are putting Kimmel back on the air. Soooo, the FCC didn’t force Disney to take him off. Soooooo, the radical leftists were, wait for it, LYING YET AGAIN.

Now, you might think, “I have to watch to see if he apologizes”. No. You don’t. He is not going to. And, you’ll just boost his ratings for one night. No need to watch. Someone will post it on social media for you.

Challenge?

Partly because I get horrendously bored with workouts and partly because of the Robert Kennedy and Pete Hegseth Challenge, today I completed a very odd type of workout.

All body weight exercises combined with stationary bike.

4 minutes on the bike and 8 incline pushups.

4 minutes on the bike and 8 body weight squats.

So I don’t have to be repetitive, each set starts off with 4 minutes on the bike.

8 Pushups

4+4 Forward Lunge

8 Close elbow push up (Crossfit style)

4+4 Rear Lunge

8 Hip Raises

8 decline pushups

3 Minutes on the bike and 8 standing jump to full squat.

3 Minutes on the bike and 8 donkey kicks (from pushup position, tuck knees and kick back out)

3 minutes on the bike and 8 donkey jacks. An four count movement. Start off in push up position, draw knees to chest, kick back out, then jump to a leg spread position, and back to starting position.

Plyo-pushups. Handclap version.

Gasping

Today’s workout really should not impress anyone. The weights are light, the reps are small, the sets were moderate and the time between sets probably would not challenge most. But, I was left quite winded in between sets.

Bench Press + Barbell Shrug

135 / 135 x 10 repetitions

5 sets

Every two minutes.

————————————————————————————————————————————

Kettlebell Complex

40 pound kettlebell

Two Hand Swings 6 reps then One Hand Swing Snatch 3 left + 3 right then One Hand Floor Cleans 3 left + 3 right then One Hand Thrusters 3 left and 3 right

Every four minutes.

EARLY JUMP ON 2025

With great frustration, towards the end of this year, I found myself always moving something in the garage to access my squat rack or move my bench or access my bumper plates or kettlebells. That doesn’t even account for trying to reach my heavy bag hanging on the other side of the garage.

So, today was the big tear out, throw out, and reorganize mission.

Finally, I have full and rather immediate access to my weights, racks, heavy bags (one standard and one “ball” type), bumper plates and kettlebells.

Hoping this adds incentive to get in the garage on those cold desert mornings.

Looking forward to making some functional lifting gains in 2025.

IS THIS FUNCTIONAL ENOUGH – PART II

So today I tried something rather odd.

Bench Press super set with Barbell Shrugs

Bench 135 x 15 followed by Shrug 135 x 15; followed by Bench 135 x 10 followed by Shrug 135 x 10; followed by Bench 135 x 5 followed by Shrug 135 x 5

Kettlebell 45lb

Complex Style

Swing x 8 + Floor Clean 4 right and 4 left + Swing Snatch 4 right and 4 left

3 sets

Barbell Deadlift

EMOM

135 x 3

IS THIS FUNCTIONAL ENOUGH – PART 1

Today’s workout was:

8 55lb kettlebell swings immediately followed by 80 feet 135 pound push sled.

Every three minutes for 4 rounds.

Followed by:

Round Heavy Bag

8 rounds

30 seconds on / 30 seconds rest

jab

jab / cross

jab / cross / left uppercut

jab / cross / left uppercut / right upper cut

Repeat sequence until the 30 seconds are up.

Followed by:

Heavy Bag

8 rounds

30 seconds on / 30 seconds rest

jab

jab / cross

jab / cross / left hook

jab / cross / left hook / right hook

Repeat sequence until the 30 seconds are up.

It’s Been A Long Long Time

Ok, no laughing.

Today I pulled a 315 deadlift for the first time in over four years.

I only did five pitiful sets.

135 x 5

225 x 3

275 x 1

295 x 1

315 x 1

I was riding a stationary bike for 3 minutes in between sets.

It felt challenging and I probably could have gone to 320.

Maybe next week.

Shots Fired

We were 1” from a horrific event that could have blown this country into a civil war. The rest of the world is watching us. Our enemies thrive on our division. Dangerous rhetoric we hear everyday needs to be silenced. Now is the time to join together to demand peaceful, non-violent and intelligently argued discourse.