Beginner Grip Training Video Series

We are getting deeper and deeper into this series on Beginner Grip Training Methods. We’ve looked at entry-level plate inching, some of the aspects of gripper training, and even a thick bar training method you can do in just about ANY GYM. Now, it’s time to look at a way beginner grip trainees can work on developing their wrist strength.

Basic Sledge Hammer Movements for Wrist Strength

Sledge Hammer Levering can put a lot of torque on the wrist, and if you go too heavy, too soon, you can experience undue pain from the drills. In the video below, I show you some things you can do right now, as a beginner grip trainee, that are safe and entail less risk.

I hope today’s installment in the Beginner Grip Training Series has been helpful.

If you’ve got additional questions on developing your grip strength, be sure to leave a comment below, or contact me directly.

Either way, I look forward to hearing from you.

All the best in your training.

Jedd

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Sledge Hammer Feats

With my ongoing back issues, I’ve been working on some feats that I don’t normally take time to work on.

Here are some quick clips of some of the training I’ve been doing.

16lb Slim Farman Floor Lever

This is a feat originated by one of the most widely recognized performing Strongmen, Slim “The Hammer Man” Farman. The objective here is to start with the hammer parallel to the floor, with your hand on a towel or pad, and then to lever it up into a vertical position, so that it contacts one of your shoulders.

Below, I do the feat with a 16lb Sledge. I’d like to work up to a 20lb Sledge though, which I’ve done twice in the past. I don’t recall seeing anyone but Slim go beyond 20lbs, so it would be nice to work up to that point as well.

20lb Sledge Face Lever

Next is the Face Lever, a classic oldtime strongman feat, popularized, again, by Slim, and done by many other strongman performers over the years.

The objective here is to start with the sledge vertical, lower it to the face or head, and then return it back to the vertical position with the strength of your wrist.

This is one of the most elusive feats of strength, for me. I struggle with wrist mobility, so I have trouble getting the hammer to my head, and as a result I end up dropping my arm down. So the video below is a poor example of execution of the lift, but it felt cool to add weight to the hammer and then take it off to make the 20 feel lighter. This is a technique that I showed in my program, Lever Bigger Hammers, but haven’t done for a while.

I’ll have more updates on the Sledge Training, since picking things up off the ground is still a no-go.

If you’re looking for ways to improve your sledge hammer training, check out the programs below.

Lever Bigger Hammers

Sledge Only Training for Bending Prep

All the best in your training.

Jedd

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When you read the title of the post, you probably thought I was going to try to sell you some kind of new training equipment out on the market when.

That’s not it at all.

If you want a truly strong grip, there is one thing you need to have that you might not be doing in your training.

I know for a long time when I first started, I left this out, and because of it, my numbers suffered.

Since then, I no longer make that mistake, because I keep this in my training on a regular basis now.

No, it’s not a special piece of equipment.

It’s actually much more simple than that…

If you want a strong grip, you NEED strong wrists.

Think about it this way…

Many of the muscles that control your grip run through your wrist.

So, all the power is running right through that joint.

If you’ve got good wrist strength, that power will pass through well.

If you neglect your wrists, they’ll stay weak, and that means you’ll never reach your potential with your hand strength.

If you don’t have good stability there, you’re SCREWED.

So, the question is, how do you train for wrist strength?

One way is with Sledge Hammer Levering.

Sledge Hammer Levering involves gripping a sledge by the handle and then lifting the head up and down, under control, using wrist strength.

Chances are you already have a Sledge Hammer. If you don’t you can use any type of leverage device.

A mop or mop handle will work great.

Even a baseball bat can do the trick.

Remember, your objective is to work against leverage through a variety of angles, in order to make the wrists as strong as possible.

Because if you don’t have strong wrists, there’s virtually NO WAY you can have a strong grip.

If you want ideas on how to build wrist strength, check this out: Lever Bigger Hammers.

All the best in your training.

Jedd

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Fixing Muscular Imbalances

My friend Rick Kaselj, with whom I worked on Fixing Elbow Pain and Fix My Wrist Pain, has a product which has become an ongoing series called Muscular Imbalances Revealed.

Every August, he puts out a new edition of this program, with new guest experts, and this year he has put out a new installment on correcting issues throughout the body.

The new edition this year focuses on unconventional training tools, and how they can help correct weaknesses and imbalances through the upper body.

Much of the features of this program entail the use of equipment I have talked about often here at DieselCrew.com.

Here are some samples of this Muscular Imbalances Revealed installment:

Sledge Hammer Training – Great for the Grip, Sledgehammer Training also gets your heart going while also training the core and glutes. It is also a great contrast training methdo for those who perform a great deal of kettlebell work.

Ring Training – If you have weaknesses in your shoulders, chest, or back, this type of training will find it and correct it. Much more chaotic that training with barbells, benches, and dip stations, Ring Training makes you learn proper stabilization.

Sled Training – If you aren’t including some type of sled work, they you most likely have not optimized your lover body recovery. This type of training has become a staple for many powerlifters and strongmen all over the world.

Tire Flipping – One of the Strongman events that creates the most power, this is a great exercise for strengthening the posterior chain as well. The hammies, glutes, andd lower back are much too weak for some people, and this can help correct that.

Reverse Stretching – Most people don’t stretch enough period. This section shows you how you can perform essential stretching to correct muscle and fascia issues to address flexibility issues that are hindering your strength development. If you have seemingly tried EVERYTHING in order to fix your imbalances and it has not worked, then this just may be the information you need.

Over the course of this week, the authors have put out samples of their portions of the program, and I have assembled them all here for you.

Sledge Hammer Training with Travis Stoetzel

Ring Training with Tyler Bramlett

Tire Flipping with Travis Stoetzel

Reverse Stretching with Isaac Ho

As you can see, this isn’t the same old boring re-hashed B.S. you’ve probably seen 100 times before. These guys are showing you how you can take unconventional tools and use them to improve your training in ways you might not have thought of before.

To get this program and start viewing it right away, click here = > Muscular Imbalances Revealed: Unconventional Tools.

All the best in your training,

Jedd

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There have been many great Strongman Performers in the past, that it is impossible to point to all of them and the amazing feats of strength they accomplished.

One of the all-time greats that is still a living legend is Slim the Hammer Man Farman.

Slim Farman is called the Hammer Man because of his prowess with Sledgehammers. They are his trademark and he has done some things with Sledges that most likely will never be duplicated.

The Story of Slim the Hammer Man is a long one, but in a nutshell, he worked in stone quarries with sledgehammers from a very young age. During his youth, he would often watch the Mighty Atom perform his strength act. Eventually the two interacted during one of the shows and a simple challenge turned into a friendship that lasted years and years. The Mighty Atom took Slim under his wing and coached him to be a professional strongman performer.

The Mighty Atom has long since passed, but the Hammer Man is still alive today. I first met Slim when he traveled from his home in PA to the location of the Global Grip Challenge, 2007.

I also was in attendance when York Barbell inducted Slim into their museum, last year. I wrote about that trip and posted videos here: Slim Farman Inducted into York Barbell Museum.

Slim has also taken on a position of a mentor for many of my colleagues in the area of Strongmanism, such as Dennis Rogers, Chris Rider, and David Whitley. Although I have never had the occasion to sit and train or be coached directly by Slim, I still marvel at some of the feats he has accomplished.

Slim and many of his friends he has trained with over the years

The Slim Lever

One of the feats he is famous for has been labeled, The Slim Lever, and is sometimes contested in Grip Contests, especially in medley events. It can be done with one signle sledgehammer or with two sledgehammers that are bolted together.

I do not know the weights that Slim Farman has done with this sort of set-up, but I am sure it is way more than I have done.

Execution of the Slim Lever

1. The Sledgehammer starts out with the head positioned vertically and the handle nearly parallel with the ground.

2. A small pad can be used to cushion the knuckles. A wash towel should work perfectly.

3. From there, the hand is placed at the end of the handle and the hammer head is raised with wrist strength until the handle is vertical, then the hammer head is returned to the ground.

You can see an actual picture of Slim performing this lift, above. That hammer there looks to be a 20-lber with a pin attached that allows for even more weight to be added – SCARY!

Recently, I was training with my friend, Kyle Kintner, and I showed him this maneuver and for the first time I was able to hit 16-lbs. The video is below.

16-lb Slim Lever

I was so PUMPED about getting the 16-lber up, that I had to try the 20-lber as well, and to my surprise, I was actually about to get it up a few inches…

20-lb Slim Lever

With this feat being this close, I just HAVE to try it some more in the next few weeks. This would be a feat that would blow away anything I have ever done, and it would be something that I would be very proud of accomplishing. To be this close to it also tells me that the other limited stuff I have been doing for wrist strength has been helpful, even though it has not been a major factor in my training.

I will keep you posted. Until then, keep training hard on your goals as well.

Jedd

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Want more Sledgehammer Training Ideas?
Check out the Nail Bending eBook.
The World Renowned Nail Bending eBook is loaded with sledgehammer training methods that will build your wrist strength like no other form of training can. Click the image below.

“I bought Jedd’s E-book because I was interested in steel bending but didn’t have the knowledge to start out on my own. I had no clue about the many types of metal stock, steel bolts, nails, how to wrap…I could go on and on. This book taught me so much in one day, I was blown away. No stone was left unturned. This E-book brings a wealth of information to the table and is worth every penny and more. It has instructional pictures, terminology, techniques and exercises that no one but the Diesel Crew could possibly come up with. It is all done in a very clear and concise manner that anyone can follow. Thank you Jedd.
Frank DeLuca”

 

 

 

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Place Your Comments Below:
What are you working on? How can I help you out? Thoughts on this post?
Thanks.

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I recently got this note from Rob Russell about a charity event he is holding very soon. It sounds like it’ not only going to be awesome, but very challenging as well. Check it out and please give if you can. I have donated a couple of ebooks, the Nail Bending eBook and the Card Tearing eBook.

Jedd, I love challenges and the tougher the better! I’ve been training for many years now and been down just about every avenue possible.

Over the last 7 years I’ve taken up many forms of non-conventional training, kettlebells mainly, along with strongman, maces, sandbags, grip training and over the last 2 years heavy sledgehammer training.

The first person I ever saw swinging a heavy sledgehammer was John Brookfield, it looked so brutal I knew I had to get one of my own (a 25kg one to be precise). Initially training with it was really hard, until I learned the technique and shortened the handle. In 2009 I was inspired by kettlebell and sledgehammer fanatic Stepf Dogman to go for a 1 hour sledgehammer challenge after seeing this guy weighing in at only 69kg strike a tire 520 times with a 20kg hammer. I managed 791 reps on my first challenge for a charity that I support.

October 15th sees me return aiming to break the 1000 rep barrier (that’s roughly 17 strikes/min). I have been training since May and racked up over 13,000 strikes over nearly 60 sessions. The basis of my training has been 10 min sessions 3 times per week, setting off at 10 reps/min increasing by 1 rep per week until I hit 20 reps/min for 10 mins then I started upping the length of my sessions. I knew 1000 reps was going to be a tall order so I thought starting early would get me a great base to work from.

The carryover from hammer training to repetition snatching has been great too, I recently did a new best in the 24kg 10 min snatch test with 252 reps without any specific kettlebell work, it has also done a great deal for my grip strength (my hammer handle is nearly 2″ thick). The best thing about the training I have been doing is that it’s all been done in my half hour lunch break at work. It’s resulted in being a bit sweaty at work but really gives you a physical and mental boost for the afternoon and allowed me to do other training in the evenings.

My event on the 15th October is for Charity and to boost fundraising I have written my first ebook – ‘Unconventional Conditioning,’ a 45 page book packed with many videos, tips for training and program ideas.

To get hold of this ebook and be entered into a raffle for some strength and fitness goodies I am asking for a 2GBP minimum donation on my nation on my Just Giving Page.

Rob Russell

Thanks Rob! This event sounds AWESOME. I can’t imagine how brutally strong your hands, wrists and thumbs are getting from swinging the sledgehammer for such high volume. I know when I take my sledgehammer outside to swing it, my thumbs blow up like hot water bottles. All the best to you with your event – – Jedd

This past weekend was incredible. I was thoroughly excited for it ahead of time and the trip to York Barbell totally blew away all expectations!!!
The weekend started out with a trip to my good friend’s house, Jerry Shreck. Jerry is the Strength and Conditioning Coach at Bucknell University. We met at Juniata College like ten years ago and hit off immediately. Awesome dude.
(more…)

This past weekend was incredible. I was thoroughly excited for it ahead of time and the trip to York Barbell totally blew away all expectations!!!

The weekend started out with a trip to my good friend’s house, Jerry Shreck. Jerry is the Strength and Conditioning Coach at Bucknell University. We met at Juniata College like ten years ago and hit off immediately. Awesome dude.
(more…)

This week’s feat was the Sledge Hammer Deadlift. This is an awesome movement for strengthening the hands and wrists for bending.

There was one submission this week – Andy Thomas, and he took care of some serious business!

Check it out:

(more…)

Congratulations to the One Man Wrecking Crew, himself, Josh McIntyre.

Josh did more in the One Hand Deadlift than David Arquette and Charlie Sheen could probably do in the Two Man Deadlift last week, pulling 405-lbs to a legal height over the knee.
Freakin’ awesome, bro, and another win in the books. (more…)

Congratulations to the One Man Wrecking Crew, himself, Josh McIntyre.

Josh did more in the One Hand Deadlift than David Arquette and Charlie Sheen could probably do in the Two Man Deadlift last week, pulling 405-lbs to a legal height over the knee.

Freakin’ awesome, bro, and another win in the books. (more…)