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Sledge Hammer Training – Face Lever & Floor Lever

November 29th, 2016

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.


Report: King Kong of Grip 2016

November 8th, 2016

Diesel Crew Grip Challenge Series 2016

October 19th, 2016

I’ve been toying with the idea of starting up the Diesel Crew Grip Challenge for quite some time.

If you’re new to the site, you probably don’t realize I did a weekly challenge here on the site for most of 2011, but then got away from it and haven’t gotten back.

I want to make these something different from the normal cert lists and online stats for and, things that we can all work on together in our own gyms.

These are also going to be feats that I feel are beneficial to training, things that will help you truly develop useful, functional grip strength, and not just silly stunts, or anything like that.

I also want to use this as a way to recognize people for their hard work. So, once you reach the top position, I’m more than happy to post your feat here on the site.

I’ll most likely add feats over time, and bring it to the front whenever there is something new.

If you want to take part, just let me know. Include Grip Challenge in the title, along with whatever feat it is, send me a link, and you’ll bee considered for posting, as long as your video is legit and you’ve followed the rules.

Here we go:

Block Weight Unbroken Reps

Rules: Can use either 1 or 2 Block Weights. Pairs can be made up of the same or different Block Weights, in order to get on multiple lists at once. Must apply your grip, lift to full lockout, return to the ground and then immediately pull back to lockout without resting or re-gripping. All reps pulled from the contact of the floor to lockout will be counted. This is where the term “unbroken” comes from.

Lists will include half 75 and up for Women and Half 90 and up for Men.

Double Half 100lb York / Blob 50

#1: Jedd Johnson (6 reps)
#2: Juha Harju (4 reps)
#3: Luke Raymond (1 rep)

Single Half 100lb York / Blob50

Rules: Can use either 1 or 2 Block Weights (the hand which gets more reps will be counted when using a pair of the same block weights). Pairs can be made up of the same or different Block Weights, in order to get on multiple lists at once. Must apply your grip, lift to full lockout, return to the ground and then immediately pull back to lockout without resting or re-gripping. All reps pulled from the contact of the floor to lockout will be counted. This is where the term “unbroken” comes from.

#1: Jedd Johnson (6 reps)
#2: Juha Harju (5 reps)
#3: Jon Vance (3 reps)
#4: Marco Buhl (5 reps – Gladiator Blob – 43lbs)

More feats to come. Any questions, please let me know.

All the best in your training!


Build More Muscle and Burn More Fat with Exercise Groupings

October 10th, 2016

I used to hit the same exercise for the standard 3 or 4 sets, resting in between sets, and then I’d move on to the next exercise.


While I got decent results from this, with all the rest time, my workouts were getting longer and longer.

Tack on some cardio at the end, and you find your workouts just keep on eating up more and more time.

Once my daughter was born, I felt the need to prune my workouts down, in order to be able to spend more time with her.

I found that grouping 2 or more exercises together allowed me to get just as much work done during my workouts, while saving me a whole bunch of time, and I even began seeing better results in the form of MORE MUSCLE and MORE FAT BURNED.

So, these days, my workouts pretty much always are comprised of exercise groupings, done in back-to-back fashion.

Call them Super Sets, Giant Sets, Circuits, Complexes, Medleys, call them whatever you want, for me, lifting like this is the way to consistently have awesome workouts and enjoy great results.

The Yoketober program is no different. It relies heavily on these exercise groupings in order to make the Yoke grow.

Here’s a sample of an exercise grouping from Yoketober, that I did the other day.

Deltoid Smasher Super Set

This 3-piece grouping is going to hit the deltoids from 3 different angles. In Yoketober, the deltoids are one of the main focal points for getting a wider upper torso, and casting a bigger shadow.

Also, here’s another 2-piece pairing that targets the biceps.

Back to Back Biceps Combination

This one isn’t from the Yoketober program, but it could be easily tacked onto the end of one of the Yoketober Yoke Days, if you’re craving a little extra biceps action.

In addition to the benefits I’ve seen as far as building muscle with these combos, I’ve also seen solid fat-burning results.

I credit this to the way these pairings so violently disturb your metabolism.

I equate this intense form of strength training to jumping rope or running sprints in the way the heart rate is escalated, and how long it takes to recover once training is done. Naturally, you’ve gotta eat right, if you want to cut up, but since I just can’t find the time to do cardio the last year or so, turning my isolation work into groupings is the way I’m going.

Now, I truly thought I was onto something with the way that I was pairing exercises together for the last few years.

Little did I know that Nick Nilsson was actually blowing me away in the intensity department.

I found out last week Nick has a product out that is packed with these combo’s, only he takes it up another notch or two.

His product is called Metabolic Monsters, and you’ve gotta see how he takes one single dumbbell and turns it into a one-piece torture device.

No wonder this particular complex is called the “Single Dumbbell Attack.”

I LOVE this kind of training, and I can’t wait to give the circuit he shows at the top of the page, and many more like it a try very soon.

All the best in your training.


Check Out Metabolic Monsters

Yoketober Workout #3 Sample Circuit

October 4th, 2016

Sample Circuit from Yoketober Program


I want to show you a sample of the Yoketober program. Here’s a circuit from Workout #3.

Workout #3 was a Chest day, so you’re going to see some Chest work, with some Yoke work sprinkled in.

C1. Shrug Top Holds
3 sets of 10 reps with 3-ct hold at the top

C2. Incline Bench Press
3 sets of 12

C3. Push-ups
3 sets of 15 to 20

Here’s a video from yesterday’s workout. Sorry that the audio is gone. There was an Ozzy Osborne song playing in the background, which YouTube didn’t like, so they zapped all the audio out of it.

Yoketober Workout #3: Shrugs, Inclines, and Push-ups

If you want to blow up your Yoke this month, then there’s no better way to do it than Yoketober.

You can pick up your copy by clicking the banner below or this link: Yoketober 2016 Program

All the best in your training.