Sledgehammer Pronation and Supination
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To maximize development, you need to train forearms in all their available movement patterns. This means going beyond a few sets of wrists curls and extensions at the end of your workout. With a sledgehammer, you can train pronation, supination, ulnar deviation, radial deviation and a host of circumduction patterns. Aim for 3 to 4 sets of 10-20 reps, pausing slightly at the top on each rep. And make sure you perform the exercise from both directions. Always strive to get stronger or do more reps over time. You can make the exercise more difficult by simply moving your hand further away from the sledgehammer head. I'd mark out inches on the handle so you can accurately track your progress. - Akash Vaghela
Пікірлер: 24
i do this with dumbbells(the ones you have to put weight on) and only put weight on one side, works pretty well tbh
@ZaphX796
8 ай бұрын
I do the exact same thing, but I'm thinking of doing it with weights attached to a belt so that I don't lose tension on the upper end of the movement
Bro wants to eat the sledgehammer
Best tutorial ive seen,short simple,
Great visual aid, thank you …
cool, thanks for the experiment!
Lookin ripped dawg.
this guy is jacked the hell out!!!
Isnt this only half ROM? By starting with the head of the hammer below the hand you could train both supinator and pronator through full ROM depending on grip
@Frinx2
4 ай бұрын
Its half ROM for both hammer head placements, but they complement each other, have been wondering so far and came up to the conclusion that its beneficial to do both
Works well with dumbbell too! Good video
@cosmo_4785
9 ай бұрын
No it wouldn't the distribution of weight on either side is even so there won't be much resistance
@psychedeli_
9 ай бұрын
@@cosmo_4785exactly
@ahhajnnwnam
8 ай бұрын
@@cosmo_4785dumbbells with removeable weight plates work great,just remove one side
@skyberk4475
6 ай бұрын
You can put weights on one side if dumbell is adjustable.@@cosmo_4785
@mystyle8753
5 ай бұрын
@@cosmo_4785have you ever heard of adjustable dumbells? They are a thing you know
I have a macebell I use for these lol you can just slowly move down the shaft the stronger you get
There are very hard sledghammer challenges. I couldnt even lift a 2kg sledghammer with another challenge! Very hard
show your pronator bro
Gitter dun
one paper cut 💀
@NoobPro-vd2km
10 ай бұрын
What u talking about
@NewNew-ih2hz
2 ай бұрын
He mean losing fat
😂😂😂😂😂😂😂😂😂😂 bro What is even this lol