Creative Conditioning and Muscle Building
This post is dedicated to the old school Synergy fans. The diehard guys that were here when the site was just a static webpage I used to write the html for myself. Man that was an ugly website…
Maybe not that old school….
Looking for more ways to condition? I know I always am.
Fortunately I’ve been testing a new conditioning manual to add to the Bull Strength Method. I’ve cut 10 lbs in the last few weeks and have been still hitting the weights hard.
That’s the trick. Conditioning without losing muscle and strength.
Here is an exercise I have been implementing at the end of workouts. I’ll call it Burpee Casting.
A few benefits:
- Quick explosive push up and a brief recovery (sledge swing)
- Added shoulder mobility once the joints are prepared
- Improved work capacity
- Added forearm strength (probably sick of me preaching about grip strength!!)
Here is a series of pictures, I do have a video that I will work on editing later this week.
Set up with the sledge between your feet, handle side pointing away (picture cut off)
Perform the burpee right over the sledge hammer
When you come up bring the sledge up with you in one hand (switch each time)
Perform the sledge swing movement and drop it back.
Repeat the movement with the other hand. Yes, sorry for the poor picture taking, quite possibly my worst camera set up to date!
Sledge casting is performing a mace swing style movement but with only one hand. Drop the sledge over your far shoulder and then “pull” it back over the other shoulder by firing your lat.
Can you do two things for me?
If you want a video of sledge casting, post a comment about how you incorporate conditioning into your program.
Subscribe over on YouTube so you will be notified when the video goes live! ===> Synergy YouTube
- Joe Hashey, CSCS -
PS. 47 new YouTube subscribers last week – thanks for spreading the word, I know many of you have been posting Synergy videos on your facebooks! I notice it and greatly appreciate the share.