Everyday Systems

Not sure if these are new but:

Water pump:

Hold the SG horizontally across your upperbody, along your sholders. The side that has the weight goes up and down and the other side moves along but with much less extension.


Wheat sack:

Pretend you are throwing a sack of wheat along side your body onto a highish pile, dam or truck. So the weight starts near your right foot and ends up over your left sholder. You should be able to figure out the appropriate extension and hand positions if you think about the sack.

Thanks for posting there, Nielsio. The movements sound great and the real world analogies are spot on. I'll give them a try this week and let you know how it goes.

cool

I do something similar to the water pump, too.
I have the weighted end outside of the knee by about two feet along with where the hand is on the handle, too. You can change the difficulty by the position of your hand in regards to the head of the sledge.
Palms down on both hands. This will tax the grip, if you do it in circuit right after the wood chop movement...at least for me it does.
I've been doing 20 wood chop/both hands, then 20 of these 'pumps' and do 3 circuits of them. Using a 16 lb'r now, and this exhausts the forearm quickly, but alos this pump movment and tha 'catchin' at this position seem to really have an affect on the triceps, too. Just my observations.

Underneath the tape is solid tied rope, except in the middle part with the block, which only purpose is to stop the two bars from bending towards each other.

Works fine.

What's the weight?

Thanks!

sledge wrote:What's the weight?

Thanks!

Around 7 kilo; which is 15 lbs?

Thanks for the reply!

Nielsio,

Beautiful contraption... looks positively medieval. I underestimated you!

I tried your moves earlier this week, but they didn't quite click. Nothing unusual about that, it usually takes a few tries before I get a move down.

I'll post again when I try them next week.

Reinhard