Sledge Hammer Athlete Training

http://www.synergy-athletics.com - Clips of athletes ranging from 8th grade to HS Juniors going through their sledge hammer training at Synergy Athletics. This was on our Repetition Upper body day after 3 sets of max reps and 2 sets of 15 banded pull-ups. The workout looked something like this:
2X12 overhead, left, right,
2X8 same, deceleration
2X8 overhead single handed
2X12 Rotational Swings
2X8 Single Arm Rotations
2X8 Rotational Decelerations

Advanced athletes had 2 sets of tabata conditioning, one overhead, one rotational.

As a note, deceleration training is important to have a well balanced musculature. Thanks for viewing and please do not hesitate if you have any questions.

http://www.synergy-athletics.com - J. Hashey, CSCS -




Keywords:
sledge hammer,
sledge hammer workout,
sledge exercise,
sledge workout,
athlete workout
strength training ,
football exercise,
lax exercise,
lacrosseworkout,
tire workout core shoulder rotation slams swings

Category:

Sports

Tags:

• sledge hammer
• sledge hammer workout
• sledge exercise
• sledge workout
• football exercise
• lax exercise
• lacrosseworkout

[redmistify]

join a regular gym you fucking caveman!!!!!

[jhashey]

@redmistify haha let the haters hate, but I'll actually take that as a compliment since we see how fit commercial gyms get people... So thanks!

[KevinWood44]

Of course you wont approve that comment bc its not telling you how great you are

[jhashey]

@KevinWood44 haha, it was just a video to show guys working out. I figured most people can get the picture from watching the reps.

Although some people would rather complain....

[DjokicaKPZ]

whats the weigh of hammer?

[jhashey]

they are 8's and 10's. The weight should be low as it is a dynamic movement.

[roninkross]

These kids do a great job with the full range of motion in using the sledge hammer. In my experience if done properly it SERIOUSLY engages the core and pans out from there. I also do the deceleration training. A lot of weight trainers think I'm silly using a low weight object to build muscle, but they fail to take into account the leverage and inertia aspect of swinging around a hammer like that. Very nice vid!

[OrangeGummiBar]

@redmistify Bwahahahahahahaha. Regular gyms are for regular people. Synergy's athletes are far from regular.

[pawagnathom]

@redmistify training outside gym is more difficult and it gives more

[pawagnathom]

I love those exercises, this + kettlebells and bulgarian bag makes incredible work

[littleredwagonEP]

Do you train fighters?

[ramizec]

Hey guys great video, I compete in amateur arm wrestling so I have a lot of unorthodox training regimens but I cant wait to start swinging a hammer. Its looks as though you engage a lot of the same muscle groups that I need to gain strength in. Oh and dont mind the haters hard work pays off.

[WarrivarNeo]

@Acechao111 I have been doing sledge hammer workouts for the better half of a year and i havent noticed any mass gain. mind you i dont eat like a horse. i have also noticed a great deal more definition than what i had with free weights (i still do those too)

[astronmr20]

@ShotCallz Strength and control. It's actually harder.

[Acechao111]

I'm 15 and an amateur boxer. I'm looking to do the sledgehammer tire thing to increase my strength, but I don't want to bulk up, it won't bulk my arms or shoulders up will it? Thanks.

[sfull006]

@redmistify

My gym has a tire and sledgehammers. It's a great workout! Have you ever seen pics of the old time lumberjacks? They were massive.

[landscape4beer]

try breaking out concrete with that sledge for 10 hours not 10 minutes... the good ol blue collar gym... a job.