Pump Water (Pull) and Giant Wrench (Push) - Now w. Video!
Posted: Wed Jun 11, 2008 4:57 am
EDIT: Added links to my youtube videos for these two moves.
These go well together for the sake of balance (both philosophically, and physiologically), and because they were both derived from a thought I had about using the SG's leverage for conventional dumbell lifts.
(My apologies to anyone who's also been reading my training log in the "Routines" sections)
-Pump Water: Get into a lunge, as deep as you’re comfortable with and hold the shovelglove with your back hand, thumb pointing away from the head and your front forearm resting on your knee. Your front hand will act as a fulcrum for the “pump handle†so you can adjust the difficulty in the usual way of moving your hands nearer or further from the head. Now lean forward and pull with your back hand kind of like this guy is doing. Imagine that you’re working the handle on a large water pump.
This is a nice advancement on my "pull weeds/Start the Mower" move, which didn't offer an easy way to enhance challenge without enhancing weight.
-Giant Wrench: Lie on your back with your arms bent 90 degrees at the elbows and the handle of the SG across, and directly over, your chest. Push straight up with the arm closest to the head of the SG, using the non-working arm as a fulcrum to adjust difficulty. Picture lying under a large machine, or pipeworks and the SG is a massive wrench that your using to tighten a bolt or a fitting. “Post-industrial Shovelglove� :p
Make sure to keep your non-pushing arm's elbow pressed against the floor for stability. For what I hope are obvious reasons, I'd recommend against working too hard with this move until your accustomed to it - I take no resposibily for any broken ribs incurred as a result of dropping a sledgehammer on yourself.
Confusion? Questions? Praise? Angry Accusations?
These go well together for the sake of balance (both philosophically, and physiologically), and because they were both derived from a thought I had about using the SG's leverage for conventional dumbell lifts.
(My apologies to anyone who's also been reading my training log in the "Routines" sections)
-Pump Water: Get into a lunge, as deep as you’re comfortable with and hold the shovelglove with your back hand, thumb pointing away from the head and your front forearm resting on your knee. Your front hand will act as a fulcrum for the “pump handle†so you can adjust the difficulty in the usual way of moving your hands nearer or further from the head. Now lean forward and pull with your back hand kind of like this guy is doing. Imagine that you’re working the handle on a large water pump.
This is a nice advancement on my "pull weeds/Start the Mower" move, which didn't offer an easy way to enhance challenge without enhancing weight.
-Giant Wrench: Lie on your back with your arms bent 90 degrees at the elbows and the handle of the SG across, and directly over, your chest. Push straight up with the arm closest to the head of the SG, using the non-working arm as a fulcrum to adjust difficulty. Picture lying under a large machine, or pipeworks and the SG is a massive wrench that your using to tighten a bolt or a fitting. “Post-industrial Shovelglove� :p
Make sure to keep your non-pushing arm's elbow pressed against the floor for stability. For what I hope are obvious reasons, I'd recommend against working too hard with this move until your accustomed to it - I take no resposibily for any broken ribs incurred as a result of dropping a sledgehammer on yourself.
Confusion? Questions? Praise? Angry Accusations?
