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Sledge Hammer Conditioning

Judo and Grappling Sledge Hammer workout by “T”.

Each exercise is a continuation of the previous exercise.  Keep your eyes directly on the tip of the hammer.  Knees bent slightly.  Works grip, forearm, shoulder and rotational muscles.  Perform 10 reps.  When you can do 10 reps easily, lengthen the grip on the shaft.  Reverse each exercise so you finish in the beginning position.

Warm up

10 Marine push ups with anterior arm raises from kneeling position.

Exercise 1.

Swing hammer waist high and then down to ankle (starting position).  Rotate forearms inward.   Knees are bent.  Thumbs rotate inward.

Exercise 2.

Choke up on shaft, hold straight up, knees bent, arms at 90%.  Decrease the choke up so you are holding the handles at the very end.  Use the momentum to help you lift the hammer without swaying.

Exercise 3.

Raise the tips of the hammer overhead.  Perform a shoulder press.  Don’t sway the hammer.  Move as fast as you can without swaying it.

Exercise 4.

Add a squat from the shoulder press position.  Remember, the squat is where your back is straight just like performing a squat facing a wall, 2 inches from the wall.  Lower the hammer and repeat exercise 1-3.  Make sure your feet are less than shoulder width apart so when you lower the hammer, it does not hit your ankles.

Exercise 5.

Perform triceps extensions using exercises 1-3, then triceps extension, and then exercise 4.

Exercise 6.

Swing the hammer around with elbows up and close to body.  This is good for over under and Greco roman throws.  Move the hammer in both directions, both hands.  That means 4 types of swings (inward and outward).  No machine in the market can produce resistance with this range of motion.

Advanced Workout

Exercise 1.

Swing the hammer up and down 180% overhead and then between legs.

Exercise 2.

Swing the hammer sideways like a golf swing and swing up over shoulder to finish.  Swing both sides.  Great for the trunk rotation for throws.

Exercise 3.

Swing the hammer sideways like a golf swing and swing up over shoulder to finish and then add exercise 1 for the downswing.

Exercise 4.

360% big circle swings around body in both directions.

Exercise 5.

Swing hammer in a small circle in front of you while holding the handle at 90%.  Swing in both directions (inward and outward) with both hands.  The non swinging hand performs isometrics.  If you can’t get it, draw a circle in the air with your hands while holding the hammer.  This is a forearm iron grip.  That means 4 types of swings.

Exercise 6.

360% BIG FAST circle swings around body in both directions.  This is called “giant swings.”  Keep the hammer away from your body.  Very important to watch the head of the hammer with your eyes on this one.

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