War Hammer Training

This archived article was originally published in 2006 and is kept online for archival purposes. Facts, advice, prices, offers and links may be out of date. For current, sourced advice, see our newer guides. The content below may also be incomplete, as some of the original site was lost.

By Paul Smith (author as named in the original page address)

Pound Your Body Into Shape With Some Sledgehammer Work

Something as simple as how the hammer is lifted as you train can benefit you in many ways also it is very important for proper hand and foot placement. Below you will find the correct terminology and description of each technique along with Coach Paul Smith War Hammer Training.

Basic Stance Techniques

Regular Stance Technique — on most striking movements this technique is most often used. One hand will grab the handle at the head with knuckles turned out and the foot on the opposite side of the body placed forward. Using the other hand grab the base of the handle with knuckles turned out and the foot on the opposite side placed slightly behind as you lift the hammer to shoulder height. This stance it will help you to create power when swinging.

Another stance that will be used while executing this training program is called the Base Stance Technique. Stand facing the tire with your feet parallel and shoulder width apart, do your best not to move from this starting position. You want controlled balance.

These are the two basic stances you will be using when training to strike with the War Hammers.

Basic Striking Techniques

Regular Striking — this type of striking mimics swinging an axe from the shoulder and this movement should be an explosive one. Allow the top hand to slide down the handle during the swing bringing both hands together at the base just before the hammer strikes the target. As you swing the hammer you will rotate on the balls of your feet twisting your entire torso. This technique will help you to create maximum striking velocity.

Base Striking — this technique mimics a bat grip there is no hand transition in this swing, both hands will start at the base and remain there.

Now that we have discussed the different stances and striking techniques lets list some ways to put them into function.

Hammer Training Movements

1. Full Stretch using the base stance and base striking technique hold the hammer in an upright position in front of you then press the hammer up and above your head until your arms are fully extended. Bending at the elbows lower the hammer’s head directly behind you allowing for a full stretch. Then using your entire body explode forward to strike the tire. Be sure to take full advantage of the hammers recoil to reposition the hammer for the next strike.

2. Full Circles using the regular stance and base striking technique rest the head of the hammer on the tire. Pull the hammer off and as it falls use the momentum of the weight to start your swing and in one motion rotating the entire side of your body swing the hammer in a complete circle starting at the bottom going behind you to over head and back down unto the tire. Another version of this is to use the regular stance with the regular striking technique in the same circular motion.

3. Downward Strike using the base stance and base striking technique stand on the tire facing out and in one motion start your swing to the side until the hands are positioned directly over your head then strike straight down into the tire treads beneath your feet The heavier hammer you use for this the more the recoil will want to pull you off the tire.

4. Arm Curl Strike using a regular stance and regular striking technique hold the war hammer arms length at your waist then strict curl the hammer just like a barbell curl. When this has been achieved lift the head of the hammer up to your shoulder while holding the handle out as straight as possible. Press it over head and in an explosive move strike the tire.

5. Shovel Lift and Strike using a regular stance and regular striking technique curl the hammer half way up then lift it to the shoulder just like if you were using a shovel to throw dirt over it. This movement is excellent for difficulty due to the location and positioning of the hammer. (For an extra challenge try incorporating a full overhead press followed up with a strike)

6. Muscle Up using the base stance and base striking techniques rest the war hammer
on the tire and using a straight arm approach grasp the handle and muscle the hammer up until its overhead then explode in a downward strike.

7. Half Moon using the regular stance and regular striking technique to get the hammer over head then bring it over your head and use the regular striking technique.

8. Hammer Roll using a base stance and base striking technique muscle the hammer up and into an upright position. Rotate handle until the hammer’s head has made one quarter turn. Once this has been achieved lift the hammer straight over your head and strike. Repeat as many reps as possible.

9. Side to Side using a regular stance and regular striking technique strike the tire then change to the opposite side of the body and strike. Alternate from side to side without stopping this is not as hard as it sounds once you get a rhythm established.

10. Shoulder Press use a regular stance and regular striking technique with a medium to heavy hammer. Once you get the head of the hammer to shoulder height pause for second then press it to lockout, lower it back to your shoulder then press it again. Decide on how many reps you will be doing before hand then strike once this number has been achieved.

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