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by Kevin Kearns, contributing writer
Yes, you are correct. I said, literally. As many of you know we at Burn With Kearns like certain products. One of which is a simple set of 4 lbs. mini sledgehammers. We have been using them for strength training and rehabbing of the shoulder girdle for 25 years. The added benefit is grip strength and circular strength. The shoulder was not just made to press weight overhead. It is a fluid body that our ancestors used with large heavy swords in battle. The Gladiator sword was an average of 5 lbs., and the broad sword was an average of 12-15 lbs. So, your core and shoulder had to work together all the time in battle.
Well, this is a way not only to strengthen your shoulder, but your core as well. I must give credit where credit is due. Recently I traveled to Okinawa to perform our Burn With Kearns MMA Fitness Trainer certification at Sensei Ben Moriniere Capoeria Okinawa Academy. Sensei Ben is a great guy and has been a big fan of our training for years. He took our “BWK hammer time drill” and added a twist to it.
He had me sit on the floor and elevate my feet! I thought what a simple and cool idea. Plus, he added a few more exercises to boot! So, here is the “ Core Hammer Drill “ as Sensei Ben Moriniere from Capoeria Okinawa academy designed.
This sequence is 20 reps up to 3 sets.
Now, this protocol is not for the faint of heart – if you are concerned about hitting your head, I don’t suggest it). However, they do have sledgehammers with rubber heads just in case. This is an excellent way to get more bang for your buck on training multiple body parts at the same time. The core is an integrated unit and should be treated as such. If you draw a line from opposite shoulder to opposite hip, that is your core).
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Coach Kevin Kearns, BS FMS CPT
BurnWithKearns.com – Direct: 508 404 8503
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or Kevin@burnwithkearns.com.
Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit.
Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist Www.BurnWithKearns.com.
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