War Hammer Training
Pound Your Body Into Shape With Some Sledgehammer Work (continued...)
6. Muscle Up using the base stance and base striking techniques rest the war hammer
on the tire and using a straight arm approach grasp the handle and muscle the hammer up until its overhead then explode in a downward strike.
7. Half Moon using the regular stance and regular striking technique to get the hammer over head then bring it over your head and use the regular striking technique.
8. Hammer Roll using a base stance and base striking technique muscle the hammer up and into an upright position. Rotate handle until the hammer’s head has made one quarter turn. Once this has been achieved lift the hammer straight over your head and strike. Repeat as many reps as possible.
9. Side to Side using a regular stance and regular striking technique strike the tire then change to the opposite side of the body and strike. Alternate from side to side without stopping this is not as hard as it sounds once you get a rhythm established.
10. Shoulder Press use a regular stance and regular striking technique with a medium to heavy hammer. Once you get the head of the hammer to shoulder height pause for second then press it to lockout, lower it back to your shoulder then press it again. Decide on how many reps you will be doing before hand then strike once this number has been achieved.
All Movements Below Will Use the Base Striking Technique
One Handed Strikes
One Handed Strikes
- Power Strike
- Full Circle Strike
- Modified Power Strike
- Muscle Up
- Iron Cross and Strike
The base stance and regular stance technique can be used in all one handed strikes.
1. Power Strike face the tires with either stance, (using your free hand) assist placing the hammer into an upright position, raise the hammer up and over the shoulder allowing the weight to fully stretch your arm behind your head. Then explode into the swing by bending forward, pulling and lifting the hammer to create the downward strike. Utilize the recoil of the hammer to bring it back up for your next strike.
2. Full Circle Strike using either stance hold the hammer at your side and start the swing by using your hip. Allow enough momentum to carry the hammer chest high then relax your shoulder to reverse its direction. The hammer will make a complete circular motion striking the tire. Remember as the hammer is coming up from behind use this momentum to explode into your strike. Utilize the recoil of the hammer to gain your momentum for your next strike.
3. Modified Power Strike this movement is basically the same as the power strike the only difference is you will use the elbows up technique. Use the recoil following the initial strike and as the hammer is coming up and around raise your elbow as high as possible this will allow for faster strikes.
4. Muscle Up using either stance assist the hammer into place then press it over head using nothing but arm strength. Then explode into a downward swing striking the tire but remember this is a muscle up movement so you want to use as little momentum as possible from the recoil to bring the hammer back into striking position.
5. Iron Cross and Strike using either stance assist the hammer into an upright position then extend your arm straight out in front keeping the hammer vertical. The next movement creates the iron cross by extending the arm out to your side.
Keeping your arm extended bring the hammer back in front of you then allow the hammer to drop back over your shoulder. Once the hammer is positioned behind your back let the weight fully stretch the lat and tricep. Then bend forward slightly, pulling and lifting the hammer strike your target. Remember to explode into your strike (try this challenge put a hammer in both hands).
All War Hammer training should be performed with both sides of the body equally. Doing so will keep you from overdeveloping and over training just one side of the body. Safety toward yourself as well as others is always an issue so check you environment to make sure there is plenty of room to swing and strike safely.
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Published September 5, 2006
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