Fast Five: Bulk It Up With Sledgehammer Training

by Trina Remedios

If you feel like beating the crap out of someone, well, sledgehammer training can help you channel all that and more, to give you the release you need. A derivative from the on-site construction workers with their ripped bodies and chiseled muscles was long overdue; and, sure enough, here it is.Use your upper body strengthand lift from your lower body to build muscle mass within days.

Here's to channeling your inner Thor:

What You Need:
A sledgehammer and a giant tire or you can slam it in a sand pit.

What To Do:
Hold the sledgehammer with your hands, one over the other. Keep your legs a little more than shoulder-width apart and swing your arms diagonally to hit the tire. Do it for 30 seconds and then take a break for 20 seconds.

Muscles Worked:
It is a full-body workout, but to break it down further, it exercises your shoulder, forearms, back, core and hip muscles.

Sledgehammer training is great for muscular endurance, muscular power, cardiovascular fitness and anaerobic conditioning. It also releases stress and improves your mental state;when was breaking anything ever going to be boring, really? Within 20 seconds you can improve muscle strength, 45-90 seconds improves endurance and conditioning, and it takes 2 minutes to develop your aerobic fitness and endurance.

Weight Loss:
Sledgehammer training is an interval training exercise, which burns energy at a faster rate. This exercise ensures you burn calories well after you have stopped exercising; it increases your metabolic rate quickly and keeps it up even afterthe workout.Not for the faint-hearted, but definitely not restricted to the bulky folk either, this new-age workout is all about giving a thorough pounding to get an adrenaline rush, break a sweat, and have your metabolism soaring in full-throttle.

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