Monday

Sledge Hammer Training

Sledge Hammer Training by Zach Even-Esh

Sledge hammers are farm boy tools. The boys who grew up on farms and worked manual labor were always very fit, strong and mentally tough.
Give a typical kid nowadays a sledge hammer of only 8 lbs and that lil' thing throws him around like a rag doll.
I see this as a problem, and I intend to fix it.
I use the sledge at the end of our workouts. I'm a simple guy and use simple methods. The basics work if we work them hard.

Movie: (Sledgehammer work begins at 2:18)


At the end of a hard workout I'll use a tire and teach the athlete how to swing the hammer around his body and how to slide his top hand around the hammer for better leverage and optimal power.
The sledge works overall conditioning, improves flexibility and mobility and strengthens the grip and hands.
2 - 4 sets of 10 - 20 reps each side is plenty. For starters, 2 sets of 10 reps per side perfect. Build up to 2 x 20 reps per side.

Movie:

When the athlete is slinging the hammer around easily for 3 x 20 each side, go ahead and use a slightly heavier hammer.
I have seen specialty "war hammers" made but I like to use odd objects, barbells, dumbbells, etc for the heavy work, especially with newer athletes.
If you have an advanced athlete / lifter, feel free to expose them to the heavier war hammers.
Zach Even - Esh is a Strength Coach and owner of The Underground Strength Gym in Edison,NJ.
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