![]() The sledgehammer is parallel to the ground and located at the side with the hammer facing backwards. This movement will incorporate the biceps and forearms. The hand is then pronated until the sledgehammer is parallel to the ground, and then supinated back the other direction (passing the neutral hand position) until the sledgehammer is parallel to the ground. Remember to use a mark to determine the distance between your grip and the hammer. The sledgehammer should be perpendicular to the ground. Grasp the hammer in front of your body with the elbow bent at 90 degrees. Sledgehammer Pronation and Supination Pronated Grip Supinated Grip This exercise requires coordination of progressive pinching movements involving your fingers and thumb. Grasp the handle with one hand and walk your fingers down the handle by moving the hammer off the ground in a progressive upward movement. This movement is completed my starting at the top of the handle with the hammer on the ground. Single arm sledgehammer finger walks focus on finger strength and dexterity. You can always add a couple to your arsenal. Change your leverage to increase the difficulty by moving the grip further away from the hammer. ( Place a piece of tape or draw a line 6-8 inches away from the hammer as a mark to determine distance.) Try this sledgehammer circuit for 3-5 rounds, performing 5-10 repetitions with each arm. The great thing about a sledgehammer is that you can make it harder by simply increasing the distance your hand is away from the hammer. If you can’t hold onto it you can’t lift it off of the ground.ĭuring these times of gym closures and limited availability exercise equipment the sledgehammer can be a universal tool. Grip also comes into play in functional life chores. 3 Sledgehammer work is also a popular exercise for competitive arm wrestlers for working both grip and forearm strength. 2 A strong grip can make the difference in catching the game winning touchdown or making a big tackle. Controlling your opponent’s wrist with a strong grip provides a huge advantage in wrestling. 1 Grip strength is an essential performance factor in multiple competitive sports. Increased forearm muscle size is directly related to grip strength. The sledgehammer can be a useful piece of equipment to develop powerful forearm, grip and bicep strength. Hall of Fame Powerlifter Brad Gillingham shares what unique implement you’re missing from your arsenal that can add strength, power, muscle, and grip. There is no ‘one size fits all’ when it comes to strength and conditioning. ![]()
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